Keto Diet: When Does Hunger Subside?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is well-known that one of the side effects of ketosis is a loss of appetite. However, some people may find that they are still hungry on keto, especially when they are just starting out. This can be due to several factors, including hunger due to carb addiction, sleep deprivation, stress and anxiety, dehydration, or not consuming enough calories or the right balance of macronutrients.

So, how long will it take for the hunger to stop? Well, it varies from person to person. Studies have shown that during the first week of a ketogenic diet, participants may experience increased hunger due to changes in appetite-related hormones. However, once your body gets used to ketosis, which may take a week or two, your appetite will likely decrease, and cravings for carbs will fade.

Drink more water

Drinking water is an essential part of the keto diet. Water is a cure-all for many ailments, and it can help curb hunger cravings. However, it is important to note that overhydration can be a problem, and it is crucial to manage your electrolyte levels on keto.

There is a common misconception that you should drink eight glasses of water per day. This idea dates back to 1945, but there was no supporting science for this recommendation. In 2002, a review of the relevant literature on hydration found no scientific studies to support this claim.

A good rule of thumb is to drink enough water until your urine is light yellow. This indicates that you are properly hydrated. However, if you are taking B vitamin supplements, your urine may be bright yellow regardless of hydration, so this guideline may not always be accurate.

Dehydration on Keto

Dehydration is a known side effect of the keto diet. When on a low-carb diet, your body's ability to retain water is diminished, and you may be at risk of severe dehydration, especially if you are active or frequently exposed to warm conditions. Additionally, the keto diet removes sodium from your everyday eating habits, which helps the body retain water and maintain electrolyte levels.

Water and Cravings

Drinking water can help you feel more satiated and reduce hunger pangs. If you feel hungry, try drinking 16-24 ounces of water and waiting 15 minutes to see if you still want to eat. Staying hydrated can help you distinguish between hunger and thirst, as dehydration can cause weakness, dizziness, and fatigue, which are also signs of hunger.

Electrolytes

While staying hydrated is essential, it is also crucial to maintain proper electrolyte levels, especially sodium, potassium, and magnesium. Electrolytes maintain fluid balance in the body and are key to good hydration. A lack of electrolytes can cause muscle cramps, headaches, and constipation.

Keto dieters are at risk of electrolyte deficiencies because they tend to eat less salt and lose more electrolytes through urine. Additionally, drinking too much sodium-free water can dilute the electrolytes in your body.

To maintain electrolyte levels, you can:

• Use salt/electrolyte tablets
• Use lite salt, which has a higher potassium-to-sodium ratio
• Simply add more salt to your food

Other Tips to Stay Hydrated

• Drink when you're thirsty. Your body will let you know when it needs water.
• Stay away from dry foods. Instead, opt for foods rich in water, such as bone broth, avocado, and most vegetables.
• Supplement your electrolyte intake with products specifically designed for keto dieters.
• Drink mineral water if it's within your budget. It is a great source of magnesium and calcium, which are crucial for preventing cramps and reducing bone loss.
• Coffee, tea, and other non-water drinks also count towards hydration! Just be mindful of adding too much sugar.

In summary, staying hydrated is essential on the keto diet, but it's important to find a balance and ensure you're getting enough electrolytes as well.

Eat more fat

Fat is your friend on the keto diet. It is your main source of energy and fuel, so if you're not getting enough, you'll likely feel hungry. Over 70% of your daily calories should be from fat.

How to increase your fat intake

• Fat bombs: these treats provide your body with macro-boosting satiety.
• Add butter to your veggies: this will help you increase your fat intake and make your vegetables taste better.
• Salad dressings: make your own with herbs, lemon, salt and pepper, and fatty oils like olive, avocado, and walnut.
• Healthy fats: increase your consumption of omega-3 fats like grass-fed butter, olive oil, and other animal fats.
• Fat in your coffee: if you're a coffee drinker, add some fat to your morning cup of joe. Try blending it with MCT oil, butter, and other fats.
• Avocados: eat an extra avocado to increase your healthy fat intake.
• Fatty foods: eat more fish, meats, nuts, seeds, and avocados.
• Cook with healthy oils: cook with oils like coconut oil, animal fats like tallow and duck fat, and grass-fed butter.

Why fat is important on keto

When you cut carbs, you need to increase your fat intake to make up for the energy loss. Otherwise, your body will start breaking down muscle for fuel. Fat is also more satiating than carbohydrates and helps maintain ketosis.

It can take a week or two for your body to adjust to ketosis and for your appetite to decrease. During this initial transition phase, you may experience increased hunger as your body adapts from burning glucose for energy to burning fat.

Eat more protein

Protein is an essential part of the keto diet. It is a building block of life and a necessary component of any diet. It is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts.

The amount of protein you should consume on the keto diet depends on your activity level. If you are sedentary, consume a minimum of 0.8 grams of protein per pound of lean body mass. If you are an athlete or looking to build muscle, aim for 1-1.2 grams of protein per pound of body weight.

For example, if your goal is to consume 150 grams of protein per day, and you have a daily calorie allowance of 2,100, you would calculate your fat intake as follows:

150g protein x 4 = 600 calories

30g carbs x 4 = 120 calories

2,100 - (600 + 120) = 1,280 calories

1,280 / 9 = 142g of fat

So, for this example, the macronutrient breakdown would be 150 grams of protein, 30 grams of carbohydrates, and 142 grams of fat.

Benefits of Eating More Protein on Keto

Protein Helps With Fat Loss

Protein is more satiating than fat, and people tend to overeat when protein is low. If your goal is to lose fat, increasing your protein consumption is a great strategy. The most effective way to lose weight on keto is to burn your stored body fat for energy, rather than the new dietary fat you are eating.

By eating more protein, you can also overcome weight loss plateaus and break through to the next level of fat loss.

Protein Provides Fewer Calories Than Fat

Your body needs to use more energy (calories) to burn protein than to burn fat. For example, when you eat 100 calories of grass-fed beef, your body can only store 75% of it as calories because it requires 25% of the calories to burn and use it as fuel. On the other hand, when you consume fat, you are storing up to 98% of it as calories.

Protein Deficiency Is Dangerous

Not eating enough protein on keto can have serious side effects, including worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of developing certain diseases.

High-Protein Keto Foods

To increase your protein intake on the keto diet, be sure to include the following foods:

• Grass-fed beef
• Wild-caught fish
• Nuts
• Seeds
• Eggs
• Poultry (darker, fattier meats)
• Pork
• Shellfish
• Organ meats
• Grass-fed, full-fat dairy
• Vegetarian sources like macadamia nuts, almonds, and nut butter

Get more sleep

Sleep and health are closely linked. The amount of sleep you get can determine your appetite. Sleep deprivation is associated with overeating and obesity. When you're sleep-deprived, your body produces less of the hunger-suppressing hormone leptin, and more of the hunger-increasing hormone, ghrelin.

If you're feeling hungry on keto but aren't getting at least 7 hours of sleep per night, your hunger may have more to do with sleep hygiene than diet choice. Most health experts recommend 7-9 hours of sleep per night. If you're not getting enough, try improving your sleep environment. Disconnect from electronics and ensure your room is dark and quiet. The blue light emitted by electronic devices can disrupt your natural circadian rhythm.

If you're hungry on keto, your body might be craving a good night's reset.

Other Tips to Stop Feeling Hungry on Keto

• Ensure you're eating enough fat. Over 70% of your daily calories should be from fat.
• Drink plenty of water.
• Eat more protein.
• Cut back on artificial sweeteners.
• Exercise.
• Eat more fibre.
• Eat nutrient-dense foods.

Exercise

Benefits of Exercise for Keto Dieters

Types of Exercise

Low-impact exercises such as yoga, bicycling, swimming, stretching, and walking are all excellent ways to reduce feelings of hunger on a keto diet. These types of exercises are easily accessible and can be incorporated into most people's daily routines.

In addition to reducing hunger, exercise can also help to distract from cravings, especially those for sweet, salty, or sugary foods. By focusing time and energy on physical activity, it is possible to reduce the urge to comfort eat or give in to cravings for high-carb foods.

Precautions

While exercise is generally beneficial for reducing hunger and supporting a keto diet, it is important to ensure adequate recovery and proper fuel for the body. Depriving the body of necessary nutrients or over-exercising can be counterproductive and may lead to increased hunger or other negative side effects.

In conclusion, exercise is a valuable tool for managing hunger and cravings while on a keto diet. It can help to reduce the production of hunger hormones, increase feelings of fullness, and provide a distraction from cravings. By supporting the body's transition into ketosis, exercise can also help to enhance the effectiveness of a keto diet. However, it is important to exercise in moderation and ensure the body receives the fuel it needs to recover and function optimally.

Frequently asked questions