Keto Diet: Cravings Control Or Myth?

Cravings for sugary foods and carbohydrates are common when starting a keto diet, but there are ways to manage them. Firstly, it's important to understand why these cravings occur. One reason could be that your body has been trained to rely on sugar for energy, and now it needs to adapt to burning fat instead. This can be challenging for the body in the first few weeks of a keto diet. Other reasons for cravings include dehydration, nutrient deficiencies, stress, sleep deprivation, and hormonal changes.

To reduce cravings, it's recommended to eat a healthy meal, restrict carbs all at once rather than gradually, and focus on eating enough fat and protein. Minimising processed foods, drinking more water, and getting regular exercise and sufficient sleep can also help. While cravings may not disappear completely, they should decrease over time as your body adapts to the keto diet.

How to stop sugar cravings with keto

Sugar cravings are a common occurrence, especially when starting a ketogenic diet. While it may take some time for your body to adjust, there are several strategies you can employ to curb those sugar cravings. Here are some tips to help you combat those sugar cravings while on a keto diet:

Behavioural Strategies:

• Mindful Eating: Pay attention to your hunger cues and stop eating when you're full. Try to eat most of your meals at home with minimal distractions.
• Go Cold Turkey or Cut Back Slowly: Some people find success by quitting sugar all at once, while others prefer to gradually reduce their intake. Going cold turkey will intensify cravings initially, but they will eventually subside.
• Keep Triggers Out of Sight: Remove sugary foods and desserts from your immediate surroundings to avoid temptation.

Nutritional Considerations:

• Eliminate Simple Sugars: Avoid fruit juices, cakes, pies, donuts, white rice, soft drinks, and foods with added sugars.
• Prioritize Micronutrients: Address any nutrient deficiencies by consuming a variety of low-carb, whole foods such as meat, eggs, poultry, fatty fish, leafy greens, and nuts.
• Avoid Calorie Restriction: Instead, focus on getting adequate nutrition. If counting calories, aim for a small deficit, but remember that counting calories is not recommended on low-carb diets.
• Increase Protein and Healthy Fats: Replace carb-rich foods with those high in protein and healthy fats to boost satiety and meet your energy needs.
• Consume Fibre from Low-Carb Sources: Include broccoli, cauliflower, Brussels sprouts, cabbage, almonds, chia seeds, lettuce, and avocados in your diet to curb your appetite.

Lifestyle Modifications:

• Daily Physical Activity: Exercise, such as walking or HIIT workouts, can reduce cravings by improving your mood and self-control.
• Get Adequate Sleep: Aim for 7-9 hours of sleep per night to moderate your appetite and enhance your motivation to exercise.
• Manage Stress: Avoid turning to sugary foods for comfort. Instead, try non-food strategies like walking in nature, journaling, reducing screen time, yoga, or getting a massage.

Additional Tips:

• Drink More Water: Dehydration can sometimes be mistaken for hunger, so ensure you stay properly hydrated, especially when starting keto.
• Eat a Healthy Meal: Cravings are often more intense when hungry, so nourish your body with fresh, whole foods.
• Minimize Processed Foods: Focus on real, whole foods to reduce inflammation and promote overall well-being.
• Commit to Keto: Staying on track with keto is crucial. Bouncing back and forth between keto and non-keto days will result in increased cravings and weight loss plateaus.
• Exercise and Movement: Cravings can arise from boredom or stress, so try exercising or going for a walk to de-stress and take your mind off food.

Remember that it may take a few days to a couple of weeks for sugar cravings to subside as your body adapts to using fat for fuel. Be patient and kind to yourself during this process, and don't hesitate to seek professional guidance if needed.

Keto-friendly foods to curb cravings

Transitioning to a keto diet can be challenging, and cravings can occur due to various reasons, including nutrient deficiencies, stress, inadequate sleep, and changes in blood sugar levels. However, the most common reason for experiencing cravings is that your body is still accustomed to using glucose as its primary fuel source. During the transition to keto, you limit glucose but have not yet fully adapted to using ketones (fat) as fuel. This confusion about fuel sources can lead to carb cravings.

Eat Plenty of Fat and Protein:

Fat and protein are essential on the keto diet. While fat is a cornerstone of keto, protein helps stabilise blood sugar levels and induces a sense of satiety. Make sure you're consuming enough of these two critical macronutrients. Keep some high-fat and high-protein snacks on hand, especially during the initial stages of keto adaptation.

Eat Regular Meals:

Eating regularly is crucial to managing blood sugar, a common trigger for cravings. Don't let yourself get too hungry, as this can lead to intense cravings and a potential deviation from your keto diet. Aim for at least three meals a day, and include snacks if needed to maintain stable blood sugar levels.

Prioritize Sleep:

Inadequate sleep can disrupt your body's hunger hormones, leading to increased cravings for sweets. Research shows that even a single night of sleep deprivation can elevate levels of the hormone ghrelin, which stimulates appetite and hunger. Prioritise getting a good night's sleep to help manage cravings.

Try Keto-Friendly Alternatives:

When you crave specific foods like brownies or cookies, opt for keto-friendly alternatives. With the popularity of the keto diet, there are numerous recipes available that use nut-based flours and sugar alternatives like erythritol and monk fruit.

Address Nutrient Deficiencies:

Cravings can sometimes be your body's way of signalling nutrient deficiencies. For example, women often crave chocolate (rich in magnesium) during their period, as low magnesium levels can increase PMS symptoms. Talk to your healthcare provider about testing for any potential deficiencies, and address them through diet or supplementation.

Manage Stress:

High-stress levels are associated with changes in eating behaviour, often leading to compulsive or emotional eating. If you find yourself turning to food for comfort during stressful periods, try stress-management techniques such as yoga, meditation, walking, journaling, deep breathing, or physical exercise.

Keto-Friendly Food Swaps:

• Instead of potato chips, try pork rinds.
• Instead of cheese and crackers, opt for cheese and olives or celery.
• Instead of trail mix, choose a nut mix without the dried fruit.

Keto Recipes to Try:

If you enjoy cooking, here are some keto-friendly recipes to satisfy your sweet tooth or comfort food cravings:

• Cheesy cauliflower mashed potato casserole
• Air fryer garlic cheese rolls
• Enchilada chicken casserole
• Keto vodka pasta with sausage
• Keto pizza with broccoli rabe, mushrooms, and sausage

A Word of Caution:

Not all sugar alternatives are equal. While some, like monk fruit and stevia, offer additional health benefits, others like sucralose and aspartame have been linked to health issues. Additionally, consuming foods with sweeteners may still stimulate an insulin response and feed your cravings, potentially leading to overeating.

Remember, after you've fully adapted to the keto diet, your cravings will likely subside significantly, and you'll be well on your way to a healthier, low-carb lifestyle.

Lifestyle changes to reduce cravings

Behavioural Strategies

• Mindful eating: Be attentive to your hunger cues and stop eating when you're full. It's best to eat at home where there are fewer distractions.
• Go cold turkey or cut back slowly: Some people quit unhealthy eating habits all at once, while others make small changes over time. Going cold turkey intensifies cravings during the first few days.
• Keep food triggers out of sight: If you can't resist eating desserts, don't keep them at home.

Nutritional Considerations

• Cut out simple sugars: Avoid fruit juices, cakes, pies, donuts, white rice, soft drinks, and syrups. Check for added sugars on food labels when shopping.
• Prioritise micronutrients: Test for nutrient deficiencies and maximise your nutrient intake by eating a variety of low-carb, whole foods such as meat, eggs, poultry, fatty fish, leafy greens, and nuts.
• Avoid calorie restriction: If you're counting calories, aim for a small calorie deficit. Counting calories on low-carb diets isn't recommended.
• Get enough protein and healthy fats: Replace carb-rich foods with protein and fat-rich foods, which boost satiety and meet your energy requirements.
• Get fibre from low-carb sources: Eat broccoli, cauliflower, brussels sprouts, cabbage, almonds, chia seeds, lettuce, and avocados.

Lifestyle Modifications

• Daily physical activity: Walking, high-intensity interval training (HIIT), and other exercises may reduce carb cravings by improving your mood and self-control.
• Get 7-9 hours of sleep: Adequate sleep will moderate your appetite, enhance your motivation to exercise, and help you make healthier choices.
• Manage stress: Try non-food strategies such as walking in nature, journaling, reducing screen time, yoga, and getting a massage.

How to deal with beginner cravings

Starting a keto diet can be challenging, especially when it comes to dealing with cravings for carbs and sugar. Here are some tips to help you manage these cravings, especially during the initial stages of the keto diet:

Understand why cravings happen

Recognize that it is normal to experience cravings, especially when you are in the beginning stages of the keto diet. Your body is adjusting to burning fat instead of glucose, which can be challenging during the first few weeks. Common reasons for cravings include:

• Not consuming enough fats or protein
• Consuming artificial sweeteners
• Hormonal changes, especially for women

Strategies to prevent and manage cravings

• Gradual transition to keto: Instead of abruptly cutting out carbs, consider a gradual approach. Start by eliminating refined sugary foods and refined carbs, then move on to natural high-carb foods. This gives your body time to adjust to the low-carb intake.
• Focus on healthy fats: On the keto diet, aim to consume more fat than protein and carbs. Eating high-fat foods such as macadamia nuts, avocados, eggs, and cheese signals to your body to start burning fat for fuel instead of glucose.
• Ensure adequate protein intake: It is crucial to consume enough protein during the initial weeks of keto. A lack of protein can lead to muscle mass loss, hair loss, and intensified carb cravings. Include animal-based protein sources such as eggs, meat, poultry, fish, and shellfish, or plant-based options like tofu and tempeh.
• Replenish electrolytes: The "Keto Flu" symptoms, including cravings, can be avoided by paying attention to your electrolyte intake. Increase your consumption of sodium, magnesium, and potassium. Consider adding a teaspoon of Himalayan salt to your meals or drinking electrolyte-rich beverages.
• Stress management: Stress can be a significant trigger for cravings. Engage in stress-reducing activities such as walking, meditation, exercise, or sleeping. Identify the sources of your stress and make necessary adjustments to your lifestyle or workload.
• Hormonal changes and period management: Hormonal changes, especially during the premenstrual and menstrual phases of a woman's cycle, can lead to increased cravings. To manage these cravings, consider increasing your calorie intake by 200-300 extra calories per day, focusing on healthy fats and protein-rich snacks. Ensure adequate magnesium intake to help manage cravings and premenstrual syndrome.
• Mindful eating: Pay attention to your hunger cues and stop eating when you're full. Eat most of your meals at home in a calm environment to minimize distractions.
• Nutritional adjustments: Cut out simple sugars, such as fruit juices, cakes, donuts, soft drinks, and syrups. Prioritize micronutrients by testing for nutrient deficiencies and consuming a variety of low-carb, whole foods like meat, eggs, poultry, fatty fish, leafy greens, and nuts.
• Lifestyle modifications: Engage in daily physical activity, aim for 7-9 hours of sleep, and practice proper stress management techniques. These habits can help reduce cravings and improve your overall health.

How to manage period cravings

According to a 2016 study, changes in the levels of hormones estrogen and progesterone cause cravings for high-carb and sweet foods before your period. Eating starchy foods and sweets releases serotonin, a chemical that boosts feelings of happiness, which is especially nice when you're feeling PMS-y.

How to deal with period cravings:

Listen to your body

It's important to listen to your body before your period. Your body may need more calories, so it's okay to indulge in cravings, but in moderation.

Make healthier choices

Swap out what you're craving for healthier alternatives or limit portions. For example, if you're craving simple carbs like chips, bread, or pasta, choose complex carbs like beans, lentils, brown rice, and oats, which increase serotonin but make you feel better for longer.

If you're craving chocolate, stick to dark chocolate, which is high in antioxidants and minerals. Just a square or two can often do the trick.

Try mindfulness

Mindfulness techniques such as meditation, yoga, and breathwork may help take your mind off cravings.

Get enough sleep

If you tend to be hungrier when tired, try to get adequate sleep.

Manage stress

PMS may exacerbate feelings of stress and anxiety, so finding positive ways to manage these could lessen PMS symptoms.

Eat more complex carbohydrates

The American College of Obstetricians and Gynecologists (ACOG) suggests that a complex carbohydrate-rich diet may reduce mood symptoms and food cravings. Keep complex carbohydrate-rich snacks on hand to satisfy cravings without derailing your nutritional goals.

Take supplements

According to the Office on Women's Health, certain vitamins and minerals may relieve some PMS symptoms. Always talk to your healthcare professional before taking a new supplement.

Frequently asked questions