Curbing Carb Cravings: How Long Does It Take On Keto?

Cravings are a common problem for people starting the keto diet, which involves eating a low-carb, high-fat, high-protein diet. The cravings are caused by the body still being used to running on glucose, and not having yet adapted to using ketones for fuel. The good news is that the cravings will usually subside within a few weeks, as the body adjusts to burning fat instead of carbohydrates for energy. In the meantime, there are several strategies people can use to manage their cravings, including eating more fat and protein, cutting down on artificial sweeteners, and making sure to eat enough food overall.

The keto flu

The keto diet is a low-carb, high-fat, high-protein diet that helps many people lose weight and increase their energy. It is common to experience cravings when starting or following the keto diet. This is because your body is still adjusting to using fat instead of glucose as its primary fuel source. The good news is that these cravings typically subside within the first few weeks of starting the diet.

Now, let's talk about the "keto flu".

The duration of the keto flu can vary, but it typically lasts for a few days to a couple of weeks. Some people may only need 2-3 days to adjust, while others may take a week or more. During this time, it is important to focus on fat intake, as this will be your body's primary fuel source. However, it is also crucial to ensure adequate protein intake, as neglecting this can lead to muscle loss, hair loss, and intensified carb cravings.

Managing the Keto Flu:

To make the transition smoother and reduce the impact of the keto flu, consider the following:

• Gradual Transition: Instead of abruptly switching to keto, try cutting out refined sugary foods and refined carbs first, and then gradually reducing natural high-carb foods. This gives your body time to adapt to the new diet.
• Increase Healthy Fats: Eat more fatty and healthy foods like macadamia nuts, avocados, eggs, coconut meat, and grass-fed cheese. These foods will help you feel full and satisfied while also aiding your body's transition to burning fat for fuel.
• Ensure Adequate Protein Intake: Include protein in every meal, with a daily intake of around 20%-25% of your total calories. Good protein sources include eggs, meat, poultry, fish, shellfish, and protein powders. For vegetarians and vegans, tofu, tempeh, hemp protein, and pea protein powders are excellent choices.
• Replenish Electrolytes: The keto diet can lead to a loss of water and essential minerals. Ensure you are taking enough sodium, magnesium, and potassium by consuming mineral-rich foods or considering supplements.
• Manage Stress: Stress can trigger cravings and impact your overall health. Find ways to minimise stress, such as taking breaks, walking, meditating, or exercising.
• Get Enough Sleep: Sleep deprivation is linked to increased cravings, especially for sweets. Aim for at least seven hours of sleep each night to help regulate your body and reduce cravings.

How to manage cravings during your period

Cravings are very common when starting a keto diet, and they can be even more intense during your period. The good news is that there are several strategies you can use to manage these cravings and stick to your keto diet. Here are some tips to help you get through this challenging time:

Understand the science behind cravings

During your period, two principal hormones, estrogen and progesterone, govern your menstrual cycle. Estrogen helps women tolerate carbs better during the follicular phase (from the period until ovulation), while insulin resistance increases during the luteal phase (from ovulation until your next period), making it more difficult to tolerate carbs. This shift in hormones can lead to increased cravings for sugar and fat during the premenstrual and menstrual phases. Understanding the science behind these cravings can help you realize that they are normal and expected.

Increase your calorie intake

To manage cravings effectively, it is recommended to increase your calorie intake by 200-300 extra calories per day during your period. Instead of reaching for high-carb snacks, opt for healthy snacks that are high in fat and protein. Avocados, nuts, seeds, and dark chocolate with a high cocoa content are excellent choices. You can also prepare bigger meals to ensure you're consuming enough calories throughout the day.

Focus on electrolytes

The "keto flu" is a common issue when starting a keto diet, and it can be exacerbated during your period. To avoid this, ensure you're getting enough electrolytes, especially sodium, magnesium, and potassium. Try adding a teaspoon or two of Himalayan salt to your meals, as it's a great source of electrolytes. You can also include magnesium supplements if needed, as this mineral can help manage cravings and premenstrual syndrome.

Get enough sleep

Sleep deprivation is directly linked to increased cravings, especially for sweets. Aim for a solid seven to eight hours of sleep each night to keep your body's hunger hormones in balance. If you're struggling to fall asleep or are experiencing insomnia during your period, consider incorporating relaxation techniques such as meditation or deep breathing before bed.

Stay hydrated

Thirst can often be mistaken for hunger, so make sure you're drinking enough water throughout the day. Aim for 8-10 glasses of water daily to stay properly hydrated. This will also help flush out any excess electrolytes and keep your kidneys functioning optimally.

Exercise regularly

Channel your energy into regular exercise to keep your mind off cravings and food. Exercise can help reduce cravings and hunger significantly, and it will also give you a burst of energy. Try going for a walk or doing some light yoga to take the edge off your cravings.

Remember, it's normal to experience intense cravings during your period, and you're not alone in this struggle. By understanding the science behind these cravings and implementing practical strategies, you can successfully manage them and stick to your keto diet. Be patient with yourself, and don't be too hard on yourself if you slip up.

How to prevent cravings by eating enough

Cravings are common when starting a keto diet. This is because your body is still adjusting to using fat as its primary fuel source instead of glucose. The transition period can be challenging, and it's essential to ensure you're eating enough of the right foods to prevent cravings and stay on track. Here are some tips to help you navigate the initial phase of the keto diet and manage your cravings effectively:

Eat Enough Healthy Fats

The keto diet is a high-fat, adequate-protein, and low-carbohydrate diet. Eating enough healthy fats is crucial to feeling satiated and reducing cravings. Aim for at least 70% of your daily intake to come from healthy fats such as avocados, nuts, eggs, and grass-fed cheese. These foods will help curb your appetite and provide your body with the fuel it needs.

Include Sufficient Protein

Protein is essential for keeping your blood sugar regulated and maintaining a sense of fullness. Make sure to include protein in every meal, with a daily intake of around 20% to 25% of your overall calories. Good sources of animal-based protein include eggs, meat, poultry, fish, and shellfish. If you follow a vegetarian or vegan keto diet, tofu and tempeh are excellent choices.

Don't Restrict Calories Too Much

While the keto diet is primarily about reducing carbohydrates, it's important not to restrict your calorie intake excessively. Make sure you're eating enough overall and focusing on healthy fats and protein. This will help you stay full and satisfied, reducing the likelihood of cravings.

Be Mindful of Electrolytes

The "keto flu" is a common issue when starting the keto diet, and it can contribute to cravings. To avoid this, ensure you're getting enough electrolytes, particularly sodium, magnesium, and potassium. Consider increasing your salt intake or using supplements to maintain adequate electrolyte levels and reduce the symptoms of the keto flu.

Manage Stress Levels

Stress can be a significant trigger for cravings and overeating. Find ways to manage your stress effectively, such as through exercise, meditation, or social activities. Getting enough sleep is also crucial, as sleep deprivation is linked to increased cravings for sweets. Aim for at least seven hours of sleep per night to keep your hunger hormones in balance.

Transition Gradually

Instead of abruptly switching to a keto diet, consider a gradual transition. Start by cutting out refined sugary foods and refined carbs, then move on to natural high-carb foods. This gives your body time to adjust to lower carbohydrate intake and can help prevent intense cravings during the initial phase.

Remember, it's normal to experience cravings when starting the keto diet, but by following these tips and ensuring you're eating enough of the right foods, you can successfully manage and reduce those cravings over time.

How to prevent cravings by getting enough sleep

Sleep plays a crucial role in regulating our hormones, including those that control hunger and fullness. Getting enough sleep can be an effective way to prevent cravings, especially when starting a new diet like keto. Here are some tips to help you get the recommended 7-9 hours of sleep and curb those cravings:

Establish a Sleep Schedule

Maintaining a consistent sleep schedule is essential. Go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock and makes it easier to fall asleep and wake up.

Practice a Relaxing Bedtime Routine

Develop a calming bedtime routine to signal to your body that it's time to wind down. This could include activities such as reading, listening to soothing music, practising meditation or deep breathing, or taking a warm bath. Avoid stimulating activities and screens at least an hour before bed, as they can interfere with your sleep.

Create a Sleep-Conducive Environment

Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Ensure your mattress and pillows are comfortable and supportive. Also, avoid working, eating, or watching TV in bed to strengthen the mental association between your bed and sleep.

Exercise During the Day

Regular exercise can improve your sleep quality. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, swimming, or cycling. However, try to avoid vigorous exercise close to bedtime, as it may make it harder to fall asleep.

Avoid Caffeine and Alcohol

Caffeine and alcohol can disrupt your sleep. Avoid caffeine after lunch, and limit your alcohol intake, especially close to bedtime. Alcohol may help you fall asleep initially, but it can disrupt your sleep later in the night.

Manage Stress

Chronic stress can interfere with your sleep. Practice stress management techniques such as deep breathing, meditation, or yoga. Find what works for you to help you relax and unwind before bed. This could include activities like journaling, listening to music, or spending time with pets.

By prioritising sleep, you can effectively reduce cravings, especially those for high-calorie, sweet, and salty foods. Adequate sleep will also improve your overall health and reduce the risk of obesity, heart disease, and Type 2 diabetes.

How to prevent cravings by cutting down on sweeteners

The keto diet is a low-carb, high-fat, high-protein diet that helps people lose weight and increase their energy. It is common to experience cravings when starting or following the keto diet, and these can be intense in the first few days. Sugar cravings, in particular, are often part of the adjustment period as your body gets used to a new way of eating and burning fat.

To prevent cravings by cutting down on sweeteners, you can try the following:

• Determine the cause of your cravings: Cravings can be metabolic or psychological. Metabolic cravings occur when your body or brain are low on energy, whereas psychological cravings are often the result of habits or marketing. Understanding the cause of your cravings can help you address them more effectively.
• Eat more protein and healthy fats: Protein and fat digest slower than carbohydrates, keeping you full for longer after a meal. Include protein and healthy fats, such as avocado, in every meal to regulate your blood sugar and reduce cravings.
• Stay hydrated: Dehydration can sometimes trigger sugar cravings, so make sure to drink plenty of water throughout the day. Aim for 8-10 glasses of water daily.
• Get enough sleep: Sleep deprivation is linked to increased cravings for sweets and carbohydrates. Aim for 7-9 hours of sleep each night to regulate your body's hunger hormones and maintain willpower to resist cravings.
• Exercise regularly: Exercise can help reduce cravings by increasing insulin sensitivity and improving mental health. It also keeps your mind occupied and provides a healthy outlet for stress or boredom, which can trigger cravings.
• Avoid alternative sweeteners: The effect of alternative sweeteners varies from person to person. While some people find that sweeteners help kill cravings, others report a lingering sweet tooth. Experiment to find what works best for you.
• Eat more vegetables: Vegetables are filling and packed with nutrients. They also contain fiber, which slows down digestion and improves satiety, helping to prevent energy spikes and dips that can lead to cravings.
• Plan your meals: Make sure you always have keto-friendly meals and snacks readily available. Eating at regular intervals and having filling meals can help prevent cravings.
• Break the sugar habit: Find alternative activities to do when you would usually reach for sugar. For example, go for a walk after dinner or brush your teeth after a meal. Over time, you can break the habit and reduce your cravings.
• Manage stress: Sugar is often used as a coping mechanism for stress. Find healthy stress fixes, such as light exercise, nature activities, or creative pursuits, to boost your mood and avoid a sugar binge.

Remember, it is normal to experience cravings, especially when starting the keto diet. They usually subside within a few days to a couple of weeks as your body adjusts to using fat for fuel. By following the tips above and cutting down on sweeteners, you can effectively prevent and manage your cravings.

Frequently asked questions