I just spotted ths article. Jason Fung giving advice on staying on track
Here is Dr. Fung’s Advice on How To Stay On Track During The Coronavirus Isolation
1. Drink Tea, and lots of it! “I’ve been self-isolating and drinking lots of tea. The antioxidants in green tea may suppress the appetite, but it gives me something to ‘do’ instead of eating. I’ve replaced a bad habit with a harmless habit. I have gone back to drinking tea like an Asian, which is to brew a pot of tea and keep sipping it throughout the day.”
“When it is finished, I simply add more hot water to the tea leaves. I use a cup with a lid that keeps the tea hot. This is actually what I used to do as a student, when I spent many hours in my room studying, and the way my parents drink tea. I’ve also been changing up tea flavors every now and then. Pique Tea has some great fasting teas (I helped them develop them) with flavors like Bergamot Green and Cinnamon.”
2. Stay busy. “The key question to ask yourself is this: Are you hungry or are you just bored? Most of the time, we are simply bored, and that has us scrounging around the kitchen for lack of something to do. I bought myself a paint by numbers kit (surprisingly relaxing) and downloaded two ebooks from the library. I subscribed to chess.com and decided that I would try to learn the game, which I’ve always meant to do, but never had time for. I’ve also decided to spend a bit more time working out.”
3. Stay out of the kitchen. “Whatever you do, do NOT do your work or read or calls, etc. in the kitchen. That’s an open invitation to snack. I like to go into my study and allow my natural laziness to keep me from going into the kitchen. My other favorite thing to do is to snuggle up in a warm blanket to read or watch a movie, and my natural reluctance to get out of my warm ‘nest’ overcome my inclination to snack.”
4. Don’t snack. Stick to eating in windows. Meaning set a time when you are allowing yourself to eat, and then another time window when you are not eating. Every time you snack you cause your body to produce some insulin, which we know is a major driver of weight gain. Eat those almonds but eat them with your lunch or dinner, not in between. Hunger comes in waves, so just ride them out! If you feel hungry, try to distract yourself by doing something you’ve been putting off in your house like hanging a shelf or cleaning out a closet. Not only will your hunger pass, but you’ll also feel relief from being able to organize your clutter!
5. Stay connected. We might have to practice social distancing in person, but that doesn’t affect how we interact on the web. Connect with online communities to keep you feeling motivated. Dr. Fung and Megan Ramos offer support through their community, The Fasting Method. They offer live and interactive support groups as well as eating and fasting group challenges that are sensitive to what’s going on.
6. Have a glass of water. Before you reach for something to eat, when you feel a hunger pang, drink a glass of water. We often mistake thirst for hunger. Many people find that carbonated or mineral water is especially good at suppressing appetite.
7. Practice stress reduction. Breathe, Meditate, do Yoga. with activities like deep breathing, yoga, and mediation instead of reaching for the pantry. These are stressful times and you may not even realize that you’re thinking about your job, your paycheck, the market, the economy, and how long all this will last. If you are stressing you are sending cortisol through your body and that can lead you to self-soothe with carbs and other serotonin-boosting foods. Yes, there are reasons to be stressed, but being unhealthy or eating bad food won’t help. Breathe. To alleviate stress before it starts, create a daily routine and stick with it. Having a routine reduces stress on the body, which can keep cravings for comfort foods at bay.