Sugar Cravings And The Keto Diet: What You Need To Know

Sugar cravings can be intense, especially when starting a ketogenic diet. The keto diet involves drastically reducing carbohydrate intake, which can lead to withdrawal symptoms such as depression, fatigue, muscle aches, and headaches. These symptoms, along with the body's natural desire for quick energy sources, can make it challenging to overcome sugar cravings. However, it is possible to manage and reduce these cravings over time.

Sugar cravings can be triggered by various factors, including blood sugar imbalances, stress, sleep deprivation, dehydration, and nutrient deficiencies. Addressing these underlying causes can help reduce the intensity and frequency of cravings. Additionally, making behavioural, nutritional, and lifestyle changes can be effective in managing sugar cravings on a keto diet. This includes mindful eating, adequate protein and fat intake, staying hydrated, and getting enough sleep. While it may take time and commitment, it is possible to reduce and eventually overcome sugar cravings while on a keto diet.

High-intensity exercise

However, this doesn't mean that high-intensity exercise will always lead to sugar cravings. In fact, exercise can help you better deal with sugar cravings by increasing serotonin and endorphin levels in the brain. These chemicals enhance your mood and can give you a natural high, similar to the one you get from eating sugar.

Additionally, a study found that taking a short walk can reduce cravings and improve self-control. So, if you're struggling with sugar cravings after high-intensity workouts, you might want to consider incorporating some lower-intensity exercises, like walking, into your routine.

• Plan your post-workout meals carefully. Focus on replenishing your glycogen stores in a healthy manner. Eat a ratio of carbs to protein of around 3 to 1.
• Satisfy sugar cravings with naturally sweet berries or other fruit instead of sugary treats.
• Make sure you're hydrating during and after your workouts. Sometimes thirst can be mistaken for hunger.
• Eat a diet high in protein and healthy fats. This will help you feel more satisfied and reduce hunger and cravings.
• Get adequate sleep. Sleep deprivation can lead to sugar cravings and make it harder to make healthy food choices.
• Manage stress. Stress can trigger sugar cravings, so finding healthy ways to cope with stress, such as taking a walk or journaling, can help reduce cravings.

Lack of sleep

Sugar cravings can be caused by a lack of sleep in two distinct ways. Firstly, a lack of sleep can cause changes in insulin sensitivity. When insulin sensitivity is impaired, your metabolism is less efficient, and your body may require more food to produce the same amount of energy, causing you to crave more food, particularly sugar. Secondly, a lack of sleep can diminish functioning in the areas of the brain that control hunger and willpower. Research shows that when your brain is running on too little sleep, you are more likely to make unwise food choices, resulting in cravings for high-calorie, low-nutrient foods like sugar.

A study investigating the effects of sleep on diet found that just one night of sleep deprivation (4 hours of sleep or less) increased cravings for high-carbohydrate foods, including sugar. To prevent sugar cravings, it is recommended that you get 7 to 9 hours of sleep every night. You can also adjust your environment to support a good sleep schedule by reducing noise at night, reducing screen time during bedtime, and eating earlier dinners.

Stress

Additionally, eating carbohydrates and sugars encourages serotonin production. Serotonin is a neurotransmitter that contributes to positive feelings. As such, people may be more inclined to consume carbs and sugars when stressed to improve their mood.

Managing Stress and Sugar Cravings

To reduce stress-induced sugar cravings, it is important to find healthy ways to manage stress. Some suggestions include:

• Light exercise
• Nature activities
• Creative pursuits
• Taking a walk in nature
• Journaling
• Minimising screen time
• Yoga
• Getting a massage
• Lighting a scented candle
• Foam rolling or giving yourself a foot massage
• Calling a friend
• Playing a game on your phone
• Snuggling a pet

It is also important to be mindful of your eating habits. Pay attention to your hunger cues, and stop eating when you are full. Try to eat most of your meals at home in a distraction-free environment.

Dehydration

Drinking water when you have a sugar craving is a good idea, even though there is not much scientific evidence to support this. Water is calorie-free and can help fill you up. If you suspect dehydration, it is a good idea to drink more water, regardless of sugar cravings.

Recent evidence suggests that urine colour is a valid way to assess your hydration status. If your urine is a darker yellow colour, you may be dehydrated, and increasing your water intake can help.

To get the most hydration benefit from your water, you can add electrolytes. Electrolytes are mineral elements like potassium and sodium that help the body retain water and assist cells in normal functioning.

Nutritional deficiencies

Calcium

People on the keto diet often lose too much calcium in their urine, and have acidic urine. This is because high-fat diets can increase the amount of acid generated by the body, which the kidneys must then filter out. Calcium from bones is used to buffer this increased acid production, leading to higher calcium loss in the urine and lower bone density.

Magnesium

Magnesium is another mineral that is often decreased on a long-term keto diet. This is likely due to eating fewer foods rich in magnesium, such as fruits and grains. Magnesium is important for energy production and nerve and brain function, and deficiency can cause muscle cramps, headaches, anxiety, nervousness, and constipation.

Iron

Iron levels also tend to decrease on the keto diet, even though it involves eating ample quantities of meat. This is because high amounts of fat can reduce the absorption of iron. Iron is needed for energy production and making red blood cells, and deficiency can cause fatigue and trouble breathing during exercise.

Sodium

The keto diet decreases insulin levels, which in turn causes the body to expel more sodium than normal. Low sodium can result in fatigue, muscle cramping, headaches, and heart palpitations.

Potassium

Like sodium, potassium loss increases during the first couple of weeks on a keto diet. Potassium helps to balance fluids, maintain blood pressure, and support nerve and muscle function. It is especially important on the keto diet because it helps to reduce calcium loss in the urine.

Selenium

Keto diets can lead to lower selenium levels because high-fat foods tend to be low in selenium. Selenium plays important roles in heart health, reproduction, making thyroid hormones, and protecting the body from oxidative stress.

Carnitine

Carnitine is a compound that is needed to burn fat. It is used up much quicker on a keto diet, and deficiency can lead to fatigue and muscle weakness.

Frequently asked questions