Beat Carb Cravings: Strategies For Staying Keto

Cravings are inevitable on any diet, and the keto diet is no exception. Carb cravings can be caused by physical and psychological factors. Physically, when you eat carbohydrates, they enter your bloodstream as glucose, which provides energy to your cells. On a keto diet, your glucose intake is reduced, and your body has to adapt to using fat for fuel instead. This transition can be challenging for your body and may take some time.

Psychologically, your environment—what you see, smell, hear, taste, and touch—can trigger cravings, even if you're not hungry. For example, the smell of freshly baked bread or cake can make your mouth water and tempt you to indulge.

- Control your environment by keeping carbs out of your house or at least out of sight.

- Eat low-carb, fibre-rich vegetables such as kale, spinach, broccoli, and asparagus. Fibre helps you feel full without adding extra calories.

- Get enough sleep. Sleep deprivation can increase the hunger hormone, ghrelin, making you more susceptible to cravings.

- Stay hydrated and ensure you're getting enough electrolytes like sodium and potassium. Sometimes what you think is a carb craving could be thirst or an electrolyte deficiency.

- Consume healthy fats such as avocados, nuts, eggs, and cheese. Healthy fats help you feel full and satisfied, reducing cravings.

- Manage your stress levels. Stress can trigger cravings for sugary and carb-rich foods. Find healthy ways to manage stress, such as meditation or exercise.

- Eat enough protein. A common mistake on a keto diet is focusing only on fat intake while neglecting protein. Ensure your meals include sufficient protein sources like meat, poultry, fish, or plant-based alternatives like tofu and tempeh.

Eat low-carb vegetables like kale, spinach, broccoli and asparagus

Eating low-carb vegetables like kale, spinach, broccoli and asparagus is a great way to beat carb cravings on a keto diet. These vegetables are some of the most nutrient-dense foods around and are packed with fibre, which is an indigestible carbohydrate. Fibre won't kick you out of ketosis and it helps fill you up without adding calories.

When building your keto plate, ensure that non-starchy vegetables make up a large portion of your meal. You can also eat other low-carb vegetables such as cauliflower, cabbage, brussels sprouts, lettuce and avocados.

In addition to eating low-carb vegetables, there are several other ways to beat carb cravings on a keto diet. Firstly, it is important to control your environment by keeping carbs out of the house or, if that's not possible, keeping them out of sight. Secondly, make sure you're getting enough sleep as sleep deprivation increases the hunger hormone, ghrelin. Thirdly, stay well-hydrated as dehydration can make you think you're hungry. Finally, consume healthy fats with every meal as this will help you feel fuller for longer and reduce your cravings for carbs.

Get enough sleep

Sleep is a crucial factor in managing cravings. Poor sleep has been shown to increase the hunger hormone, ghrelin, which results in more cravings throughout the day. Aim for seven to nine hours of sleep per night to curb your cravings.

Sleep deprivation can also lead to higher blood sugar levels, which can trigger an insulin response in your body. Too much glucose is then stored as glycogen for future use and may also be converted into body fat. Therefore, getting enough sleep is essential for managing your blood sugar levels and reducing cravings.

Additionally, when you are sleep-deprived, you are more likely to crave highly processed and energy-dense foods. A study found that participants who were sleep-deprived ate more donuts, chocolate chip cookies, and potato chips. So, by ensuring you get enough sleep, you can avoid these intense cravings for unhealthy, carb-rich foods.

Making sleep a priority and getting adequate rest each night will help you manage your cravings and maintain your keto diet. It is a crucial part of a healthy lifestyle and will support your overall health and well-being.

Drink water and electrolytes

Water and electrolytes are essential for beating carb cravings on keto. Here's why, and how to ensure you're getting enough of both.

Why You Need Water and Electrolytes on Keto

• Thirst is a good indicator of your body's fluid needs, but you may need to be more mindful of your electrolyte intake.
• When you're on keto, your fluid and electrolyte requirements increase.
• You may think you're craving carbs when you're actually craving sodium.
• Evolutionary biology supports this: sodium was scarce in ancient times, so we evolved to crave salty foods.
• Dehydration can also trick your body into thinking it's hungry, leading to carb cravings.

How to Get Enough Water and Electrolytes

• Water: Drink when you're thirsty, and be mindful of drinking more when you've been exercising.
• Sodium: Try adding a few shakes of salt to your water and food. Broth is another tasty way to get more sodium.
• Potassium: This may require more planning. Consider taking a supplement, or eating more potassium-rich foods.
• Magnesium: This mineral can also help manage cravings, especially if you're premenstrual.

Other Tips for Beating Carb Cravings on Keto

• Eat low-carb vegetables: Nutrient-dense, low-carb veggies like kale, spinach, broccoli, and asparagus are filling and won't kick you out of ketosis.
• Get enough sleep: Sleep deprivation increases the hunger hormone, ghrelin, so aim for 7-9 hours of sleep per night.
• Eat healthy fats: Eating enough fat is crucial on keto, and will help you feel full and satisfied.
• Reduce stress: Stress can trigger sugar cravings, so find healthy ways to manage it, such as meditation or exercise.
• Eat enough protein: Don't forget about protein – it's important for keeping you full and satisfied, and preventing muscle loss.
• Avoid sweeteners: They may help some people, but for others, they can make sugar cravings worse.
• Stay committed: Consistency is key. Going on and off the keto diet will only increase cravings and prolong the keto-flu.

Remember, it's normal to experience carb cravings on keto, especially in the beginning. These tips will help you manage them, but it will also get easier over time as your body adapts to burning fat for fuel.

Consume healthy fats

Consuming healthy fats is an important part of the keto diet. Dietary fat is crucial for satiety and can help prevent overeating by suppressing your appetite. Loading up on healthy fats at every meal will make you less likely to reach for the carbs.

• Avocados are a great source of healthy fats. They are fatty and healthy, and will help you feel full and satisfied.
• Nuts and seeds are also a good source of healthy fats. Macadamia nuts, flax seeds, raw almonds, pumpkin seeds, and chia seeds are all good options.
• Eggs are another healthy fat option. Whether boiled, scrambled, or as an omelette, they will help you feel full and provide important nutrients.
• If you tolerate dairy, organic or grass-fed cheese is another way to add healthy fats to your diet.
• Fatty fish, such as salmon or tuna, are also good sources of healthy fats and can help you feel full.
• Healthy oils, such as avocado oil or olive oil, can also help you increase your healthy fat intake. Adding these to your meals or using them for cooking is an easy way to consume more healthy fats.
• If you're craving something sweet, dark chocolate (70% cocoa or higher) is an option. Chocolate is high in fat and also contains some caffeine and antioxidants, which can give you a boost.

Remember, it's important to focus on healthy fats. Avoid trans and saturated fats, which can be found in processed foods and are less beneficial for your health.

Reduce stress

Reducing Stress to Beat Carb Cravings on Keto

Stress is a huge trigger for carb cravings and other overeating behaviours. Taking steps to reduce stress can help you manage your cravings and prevent overeating. Here are some tips to reduce stress when on a keto diet:

• Exercise or go for a walk: Physical activity is a great way to de-stress and take your mind off food. It can help you manage your cravings and improve your overall well-being.
• Meditate: Meditation is a powerful tool for stress reduction. It helps you calm your mind, improve focus, and enhance emotional well-being.
• Spend time in nature: Being in nature has a calming effect on the mind and body. Take a walk outdoors, breathe fresh air, and enjoy the beauty of your surroundings.
• Nurture your relationships: Social connections are important for maintaining a healthy lifestyle. Spend time with loved ones, cultivate supportive relationships, and seek help if needed.
• Get enough sleep: Sleep deprivation can increase the hunger hormone, ghrelin, leading to increased cravings. Aim for 7-9 hours of quality sleep each night to keep cravings at bay.
• Manage your workload: If you're feeling overwhelmed, evaluate your workload. Ask yourself if you're taking on too much, and consider delegating tasks to others. Creating a healthier work-life balance can help reduce stress levels.
• Practice stress-reduction techniques: Explore different techniques such as deep breathing, yoga, or listening to calming music. Find what works best for you and make it a regular part of your routine.
• Seek professional help if needed: If you're struggling to manage stress on your own, consider consulting a mental health professional. They can provide additional tools and support to help you effectively manage stress and cravings.

Frequently asked questions