How To Curb Carb Cravings On Keto

Cravings for carbohydrates are a common occurrence when on the keto diet. Carbohydrates are a quick source of energy, so when the body is running low on energy, it craves carbs. This can be due to several factors, including not consuming enough calories, dehydration, sleep deprivation, and stress. The good news is that there are ways to manage these cravings. Firstly, it is important to eat enough calories from fats and proteins. Secondly, staying hydrated and getting enough sleep can help reduce cravings. Finally, finding healthy ways to manage stress, such as exercising, deep breathing, or getting enough sleep, can also help. While it may be challenging to fight carb cravings on the keto diet, it is possible to manage them by addressing the underlying causes.

Low blood sugar

To manage low blood sugar and reduce carb cravings, here are some strategies:

• Balance your blood sugar: Maintain stable blood sugar levels by consuming regular, balanced meals consisting of high-quality protein, healthy fats, and low-carb vegetables. This will help keep cravings at bay.
• Eat enough calories: Make sure you're consuming enough calories, especially from fats and proteins. Restricting calories too much can intensify cravings and make it harder to stick to the keto diet.
• Choose healthy fats: Include plenty of healthy fats in your diet, such as macadamia nuts, avocados, eggs, coconut meat, and grass-fed cheese. These foods will help you feel satiated and reduce cravings for carbs.
• Prioritize protein: Ensure you're getting enough protein in all your meals. A common mistake is to focus only on fat intake while neglecting protein. This can lead to issues such as muscle mass loss, hair loss, and increased carb cravings. Include animal-based proteins like eggs, meat, poultry, fish, and shellfish, or plant-based proteins like tofu and tempeh if you're vegetarian or vegan.
• Manage stress: Stress can be a significant trigger for carb cravings. When stressed, our bodies release the hormone cortisol, which increases our desire for sugar. Find healthy ways to manage stress, such as exercise, deep breathing, or getting enough sleep.
• Stay hydrated: Dehydration can sometimes be mistaken for hunger, leading to carb cravings. Drink plenty of water and ensure you're meeting your fluid needs, especially during exercise.
• Get adequate sleep: Sleep deprivation can increase cravings and disrupt your body's ability to regulate blood sugar levels. Aim for 7-9 hours of quality sleep each night to help manage cravings and maintain stable blood sugar.

Not eating enough calories

Not consuming enough calories is a common reason for carb cravings, especially in the early stages of a keto diet. If you are not eating enough, your body will crave a quick source of energy, which is provided by carbohydrates. Therefore, it is important to ensure you are getting enough calories from fats and proteins, which may be more than you are used to.

If you are too busy to eat a proper meal, you may be more susceptible to reaching for a quick, carb-heavy snack. For example, if you miss breakfast or skip lunch, you are more likely to crave a slice of pizza or a bag of potato chips.

Additionally, if you are not eating enough protein, this can lead to issues such as loss of muscle mass, hair loss, and carb cravings. It is important to adjust your protein intake based on your age, condition, and level of physical exercise.

To prevent these issues, focus on consuming enough calories and protein each day. This may be more than you are used to, but it is crucial to preventing cravings and ensuring your body is getting the fuel it needs.

Stress

Therefore, having alternate tools to deal with stress is an important factor in fighting carb cravings. Here are some strategies to deal with stress in a healthy way:

• Exercise: Any form of exercise, from running to yoga, can act as a natural stress reliever. Exercise produces endorphins, the neurotransmitters that cause a feel-good response. It also has a meditative effect, taking your mind away from the day's stressors.
• Deep breathing: This is our body's natural way of calming itself. When you breathe deeply, it sends a message to your brain to relax and let go. Your muscles relax, your heart rate lowers, and your blood pressure slows down.
• Get enough sleep: Sleep deprivation elevates the stress hormone cortisol, which can further disrupt sleep patterns, creating a vicious cycle. Most adults should aim for seven to eight hours of sleep per night.
• Spend time in nature, meditate, nurture relationships, and minimize screen time.

Additionally, it is important to note that cravings are more intense in the first few days and weeks of starting a keto diet but will typically decrease as the body adapts to using fat for fuel. So, if you are experiencing strong carb cravings due to stress, know that it will get easier with time as your body adjusts to the keto diet.

Dehydration

The keto diet is a high-fat, low-carb diet that puts the body into a metabolic state called ketosis, where it burns fat for fuel instead of sugar. While this diet can be safe and effective for weight loss and improving overall health, it can also lead to dehydration, especially when first starting out.

Why Keto Dieters May Get Dehydrated

When the body enters ketosis, the liver creates ketones, which are water-soluble compounds made of fatty acids. These ketones are released into the bloodstream and have a diuretic effect, making you urinate more frequently and lose water. Additionally, as the body switches from using carbs for fuel, the liver releases its glycogen stores, which are bound to water, leading to further water loss through urination.

The keto diet also typically involves a reduction in sodium intake, as salt helps the body retain water. With less sodium, the body may not hold on to as much fluid. This can be particularly problematic for active individuals on keto or those frequently exposed to warm conditions, as they are at a higher risk of severe dehydration.

Signs and Effects of Dehydration

• Muscle cramps or spasms
• Confusion or brain fog
• Fatigue
• Nausea
• Irritability
• Lethargy
• Rapid heartbeat
• Dizziness
• Fainting

If left untreated, dehydration can have serious health consequences. It can lead to kidney stones, urinary tract infections, kidney damage, constipation, headaches, and increased blood pressure.

Preventing and Managing Dehydration on Keto

• Increase your water intake: Aim for 2-3 liters of water per day, or half your body weight in ounces.
• Eat electrolyte-rich foods: Include leafy greens, avocados, nuts, and seeds in your diet to replenish electrolytes.
• Drink electrolyte-rich fluids: Coconut water, bone broth, and unsweetened sparkling waters are good choices.
• Choose water-rich whole foods: Celery sticks, tomatoes, cucumber slices, berries, and lemons are hydrating and low in carbs.
• Use a fluid-tracking app: This can help you monitor your water intake and ensure you're staying adequately hydrated.
• Stay away from dry foods: Opt for foods with high water content, such as bone broth, avocado, and most vegetables.
• Supplement with electrolytes: Consider using an electrolyte supplement specifically designed for keto, or add a few shakes of salt to your water and food.

Lack of sleep

Keto insomnia can cause difficulty falling asleep and fragmented sleep, and can last from a few days to a few weeks. It is important to note that not everyone experiences sleep disturbances when starting a keto diet.

If you are experiencing keto insomnia, there are several strategies you can try to improve your sleep:

• Gradually reduce carbohydrates: Instead of cutting out carbs completely, try gradually reducing your intake. You can start by eliminating one type of high-carb food, such as grains, for a few days or weeks, and then move on to sugary desserts, starchy vegetables, and fruits. This can help reduce feelings of discomfort and deprivation.
• Consume your carbs later in the day: Eating your carbs in the evening can help with sleep since carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin, promoting sleepiness and improving total sleep time. Focus on keto-friendly carb sources, such as cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can trigger insomnia and other keto flu symptoms. Include a variety of electrolyte-rich foods in your diet, such as broccoli, watermelon (in moderation), chicken, canned tuna, and strawberries.
• Eat keto-friendly foods with nutrients that promote better sleep: Include foods in your diet that are rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples include almonds, spinach, chia seeds, dark chocolate, beef, poultry, cheese, eggs, chicken, turkey, canned tuna, pumpkin seeds, beef liver, sardines, egg yolk, and salmon.
• Follow a consistent sleep schedule: Stick to a specific bedtime and wake-up time, and aim for 7-9 hours of sleep each night. Create a relaxing bedtime routine to help your body wind down, such as taking a warm bath, meditating, or reading.
• Exercise regularly but avoid doing it close to bedtime: Exercise can help relieve insomnia and improve sleep quality. However, avoid high-intensity workouts less than 4 hours before bedtime, as this may interfere with sleep.
• Practice relaxation techniques: Find activities that help you relax and calm your mind, such as reading, listening to music, or stretching.
• Avoid caffeine close to bedtime: Caffeine increases wakefulness and brain activity, so avoid consuming it 6-8 hours before bed if you are experiencing insomnia.
• Limit your caffeine intake: Caffeine is a nervous system stimulant and can contribute to wakefulness and sleep issues. Limit your coffee, tea, and other caffeinated beverages to one cup per day.
• Avoid using electronics at night: The blue light emitted by electronic devices suppresses melatonin production. Try to turn off all electronic devices at least 2 hours before bed, or use blue light-blocking glasses if you need to use them close to bedtime.
• Keep your bedroom optimised for sleep: Make sure your bedroom is quiet, dark, and relaxing. Remove electronic devices, and maintain a comfortable temperature.

It is important to note that if you are experiencing insomnia that lasts longer than a few weeks, or if you are concerned about your sleep, consult your healthcare provider. They can help determine if the keto diet is right for you and provide additional guidance or treatment options if needed.

Frequently asked questions