Keto Sugar Rush: Strategies To Curb The Urge

Sugar rush is a phenomenon that occurs when we consume a lot of sugar. It is characterised by a boost of energy that can last for about 30-40 minutes. However, it can also make you feel hungry, drowsy and fatigued. To curb sugar cravings, you can eat a healthy and filling meal, take a hot shower, or go for a brisk walk outside. If you are on a keto diet, you may experience a keto rash, an inflammatory skin condition that can be treated by reintroducing carbohydrates, correcting nutrient deficiencies, and eliminating food allergens.

Take a hot shower

Taking a hot shower can be an effective way to curb sugar cravings. The water temperature should be hot, but not so hot that you burn your skin—aim for a temperature that is on the verge of feeling uncomfortable. Allow the hot water to run over your back and shoulders for at least 5–10 minutes. By the time you step out of the shower, you may feel dazed, similar to how you would feel after sitting in a sauna for an extended period. At this point, your sugar craving will likely have subsided.

The effectiveness of hot showers in reducing sugar cravings may be attributed to the increase in body temperature and blood flow. Hot water encourages blood vessels to relax and widen, allowing more blood to flow to the muscles and tissues. This increase in blood flow helps more glucose enter the cells, which can lower blood sugar levels. Additionally, the hot water may provide a similar effect to exercise, promoting the release of feel-good chemicals in the brain that can help reduce cravings.

The method of taking a hot shower to reduce sugar cravings is supported by anecdotal reports and some scientific studies. For example, a study from the UK found that sedentary, overweight men who soaked in a hot bath for an hour experienced lower blood sugar levels and reduced inflammation. However, it is important to note that this study had a small sample size and may not be practical or comfortable for everyone due to the high water temperature and duration required.

While taking a hot shower can be a useful tool for managing sugar cravings, it should be combined with other healthy habits and lifestyle changes for the most effective results.

Eat a healthy meal

If you're craving sugar while on the keto diet, one of the best things you can do is eat a healthy, filling meal. This is because cravings are driven by your brain's need for a "reward", not your body's need for food. By eating a nutritious meal, you'll curb your hunger and be less likely to give in to your sugar craving.

So, what constitutes a healthy meal on the keto diet? Well, it's important to remember that the keto diet is a low-carb, high-fat diet. This means that you should be consuming healthy fats from animal products, avocados, and nuts, as well as protein from meat, fish, and eggs. A typical macronutrient ratio is 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

• Veggie and egg muffins with tomatoes
• Chicken salad with olive oil, feta cheese, olives, and a side salad
• Salmon with asparagus cooked in butter
• Egg, tomato, basil, and spinach omelet
• Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of strawberries

If you're short on time, there are also some convenient, keto-friendly options available, such as Dr. Kellyann's keto-friendly collection, which includes products like powdered bone broth and sugar-free protein smoothies.

Remember, it's always a good idea to consult with a healthcare professional before starting any new diet, and this will also give you the opportunity to discuss how to manage any cravings healthily.

Exercise

Get Moving

Even a little activity can speed up the recovery process from a sugar rush. You don't have to do an intense workout; instead, opt for a nice walk or a gentle bike ride. This will increase your digestion and the fresh air will boost your mood. If you can't go outside, try some bodyweight exercises like burpees, push-ups, or bodyweight squats.

Release Endorphins

Distance Yourself

Getting out for some exercise also serves the purpose of physically distancing yourself from the sugary food that you are craving. By removing yourself from the immediate presence of sugar, you are less likely to give in to the craving.

Stay Active

While you may feel like doing nothing but lying on the couch when experiencing a sugar hangover, it's important to try to stay active. You don't have to do intense workouts, but maintaining a consistent exercise routine will help prevent sugar cravings and improve your overall health.

Combine with Other Strategies

Drink water

Water is an essential drink for anyone on a keto diet. It is the best option to stay hydrated, and should be your primary source of hydration. It is beneficial for digestion, fighting fatigue and cravings, and keeping your body functioning properly.

When starting a keto diet, your body's hydration status will shift. This is because your body stores carbohydrates as glycogen, which holds on to water. When you exhaust your glycogen stores, you will lose water weight. Additionally, removing processed foods from your diet can affect your body's electrolyte and fluid balance, as they are typically higher in sodium, which can lead to water retention. Therefore, it is crucial to drink plenty of water and replenish electrolytes when on a keto diet.

To make water more interesting, you can try adding a squeeze of lemon or lime juice, infusing it with cucumber, watermelon, strawberries, or other fruits, or making your own sparkling water at home with a carbonator.

Water is also a great way to curb sugar cravings. If you experience cravings, try drinking a glass of water. Some people say that dehydration can cause cravings, so staying hydrated may help to reduce them.

Take vitamins and supplements

Cravings are not a reflection of your willpower or character. They are messages from your body, often indicating a biochemical imbalance. Sugar cravings can be caused by a variety of factors, including nutrient deficiencies, blood sugar crashes, inadequate sleep, and stress.

Supplements can help you manage your sugar cravings by addressing these underlying causes. Here are some vitamins and supplements that can help you curb your sugar rush:

Magnesium

Magnesium is responsible for regulating glucose and insulin levels, as well as dopamine, a neurotransmitter that affects your mood, sleep, and appetite. A magnesium deficiency can lead to intense sugar cravings, especially for chocolate.

B Vitamins

B vitamins play a crucial role in carbohydrate metabolism, sustaining energy levels, and reducing stress. They help prevent carbohydrates from being stored as fat and are considered essential supplements for curbing sugar cravings.

Zinc

Zinc is an essential mineral that regulates insulin production and plays a vital role in metabolism, energy levels, and digestion. A zinc deficiency may result in sugar cravings and an increased appetite.

Fish Oil (Omega-3)

Fish oil, also known as Omega-3, enhances insulin sensitivity and increases serotonin levels, which helps with appetite control by reducing carb cravings. It also has anti-inflammatory properties and improves your body's ability to absorb glucose.

L-Glutamine

L-Glutamine is an amino acid that plays a crucial role in regulating blood sugar levels and shutting down the cravings signal from the brain. It also helps maintain serotonin levels, which in turn controls mood and carb cravings. L-Glutamine supports gut health and improves nutrient absorption, further reducing cravings caused by nutrient deficiencies.

Chromium Picolinate

Chromium picolinate is a supplementary form of the trace mineral chromium. It improves the body's insulin response, helping to reduce cravings, hunger, and the desire to binge eat.

Probiotics

Probiotics, such as Bifidobacteria, are essential for gut health and digestion. They help crowd out bad bacteria that thrive on sugar. Additionally, they support mental health by contributing to the production of neurotransmitters, including serotonin, which can help regulate mood, sleep, and appetite.

Frequently asked questions