Kick-Start Keto: Control Cravings, Embrace Fat

The keto diet is a low-carb, high-fat, high-protein diet that helps many people lose weight and increase their energy. It involves reducing your carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. While this diet can be challenging, there are several tips and tricks to help you get started without craving bad food.

Firstly, it is important to understand what causes carb cravings. Carb cravings can be psychological, for example, when you smell freshly baked bread. They can also be physical; when you digest carbs, they end up in your bloodstream as blood glucose, and going keto reduces your incoming supply of glucose. As a result, your body activates glucose backup systems, which can lead to a low blood sugar state called hypoglycemia, triggering hunger.

To start keto without craving bad food, you can try the following:

- Control your environment by minimizing the sights and smells that trigger cravings.

- Eat low-carb vegetables like kale, spinach, broccoli, and asparagus, which are nutrient-dense and filling.

- Get enough sleep, as sleep deprivation increases your hunger hormone, ghrelin.

- Stay hydrated with water and electrolytes, as thirst can sometimes be confused with hunger.

- Don't restrict calories, especially in the initial phase of keto, as cravings will be inevitable.

- Give yourself time to keto-adapt, as it happens at different rates for different people.

- Focus on protein and healthy fats, which are crucial for satiety and can prevent overeating.

- Manage your stress through healthy habits like spending time in nature, meditating, and nurturing relationships.

- Avoid alternative sweeteners, as they can make your cravings for sugar and sweets stronger.

- Exercise regularly to keep your mind occupied and improve your energy levels.

- Eat a healthy meal to nourish your body and keep a full belly, as cravings are most intense when hungry.

- Remove tempting foods from your house and focus on other activities to keep yourself busy.

- Eat more vegetables, especially roasted ones, as they can help fill you up and kick those keto cravings.

Remember, cravings are more intense in the first few days of starting keto but will typically die off as your body adapts to using fat for fuel.

Eat more vegetables

Eating more vegetables is a great way to beat keto cravings. Vegetables form a large part of a ketogenic diet, and there are many healthy options to choose from, including celery, tomatoes, spinach, and mushrooms.

When you're craving sweets on keto, fill up on veggies. Roasting is a great way to cook vegetables as it brings out their natural sweetness. Try roasting Brussels sprouts, broccoli, cauliflower, and more. You can also enjoy berries in moderation to satisfy your sweet tooth.

It's important to choose low-carb vegetables that are high in nutrients and antioxidants. Some great options include:

• Celery: Very low in carbohydrates and a good source of calcium and potassium.
• Zucchini: Rich in vitamin C and also contains phosphorus and potassium.
• Mushrooms: Hearty and packed with potassium.
• Romaine lettuce: Rich in beta-carotene and vitamin K.
• Radishes: Colorful and a good source of vitamin C.
• Cucumber: Good source of vitamin K.
• Spinach: Plant-based source of calcium and iron, and also rich in antioxidants.
• Arugula: High in folate and vitamin K.
• Asparagus: Good source of iron, potassium, and vitamin C.
• Tomatoes: Good source of vitamin C, phosphorus, potassium, and calcium.
• Kale: Nutrient-dense and provides calcium and vitamin C.
• Bell peppers: Delicious as a snack or topping for salads and eggs.
• Cauliflower: Nutrient-rich and water-rich.

By including a variety of these low-carb vegetables in your keto diet, you'll not only beat cravings but also ensure you're getting a range of essential nutrients.

Drink more water

Drinking more water is an important part of the keto diet, and it can help you to avoid craving bad food for several reasons.

Firstly, dehydration is a common issue for people on keto. This is because the keto diet is low-carb, and when you keep your carb intake very low, the hormone insulin also stays low. With low insulin, your body is encouraged to burn fat and make ketones, which puts you into the fat-burning state of ketosis. However, low insulin also increases water, sodium, and potassium loss through urine. As a result, a keto diet raises both fluid and electrolyte needs. Dehydration can cause symptoms such as headaches, cramps, fatigue, and malaise, often referred to as keto flu. Drinking more water can help to prevent these symptoms.

Secondly, drinking water can help to curb cravings. Thirst can often be mistaken for hunger, and this is especially true on keto. Many high-fat foods, such as bacon, are salty, and the more savoury food you eat, the more salt your body will need. This can lead to dehydration, so drinking water can help to prevent this and reduce cravings.

Thirdly, drinking water can help to fill you up. Hunger and sugar cravings are common on keto, and dehydration can be the cause. Drinking a glass of water can help to fill you up and reduce these cravings.

Finally, drinking water can help to support your kidneys. Ketosis can become a problem when ketones build up as they are acidic, and need to be flushed out of the body. Drinking more water will help the kidneys to filter out any unnecessary toxins.

It's important to note that drinking too much water can also be an issue on keto. Over-hydration dilutes blood sodium levels, which can lead to symptoms of keto flu. Therefore, it's important to drink to thirst, and ensure you are getting enough electrolytes.

Get more sleep

Sleep is an essential component of a healthy lifestyle, and getting enough of it can help you manage your cravings. When you're tired, your willpower is often the first thing to go out the window, and you're more likely to give in to your cravings.

Sleep deprivation is a common cause of carb cravings, particularly for highly processed and energy-dense foods. Aim for seven to nine hours of sleep per night to help moderate your appetite and enhance your motivation to exercise. Getting enough sleep will also help your body produce the hormones needed for a good night's rest.

If you're following the keto diet, you may experience some sleep disturbances at first. This is known as "keto insomnia" and is usually a short-term side effect while your body adjusts to lower carbohydrate intake. During this time, you may find it helpful to save your carbs for later in the day and include some non-starchy vegetables in your last meal before bedtime.

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine to help signal to your body that it's time to wind down.
• Make sure your bedroom is cool, dark, and quiet.
• Limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep.
• Avoid caffeine and alcohol late at night, as they can disrupt your sleep.
• If you're struggling to fall asleep, try some relaxation techniques such as deep breathing or meditation.

Exercise regularly

Regular exercise is a great way to keep keto cravings at bay. It keeps your mind occupied and busy, preventing you from fixating on food cravings. It also helps to channel your newfound energy on the keto diet into something active and healthy.

Recommended Exercises

When starting the keto diet, it is important to prioritise effective workouts that complement the diet. Focus on low to moderate-intensity aerobic activities like jogging, biking, swimming, or yoga. These exercises are ideal, especially when you're still adjusting to the low-carb diet. As you get more used to the keto lifestyle, you can gradually reintroduce higher-intensity exercises.

High-Intensity Interval Training (HIIT)

HIIT is an effective exercise option that involves alternating between bursts of intense exercise and longer intervals of lower-intensity activity. While HIIT offers weight loss benefits, the specific amount of exercise required can vary from person to person. Some individuals might find HIIT challenging while following a keto diet, so it's crucial to understand your body's limitations and not overexert yourself.

Building Lean Muscle Mass through Strength Training

When it comes to building muscles, weight training is essential. This type of exercise pushes your muscles to their limits and allows them to recover before subjecting them to further stress. Over time, this progressive resistance leads to muscle growth. However, strength training can pose challenges when following a keto diet, especially when it involves fast repetitions with heavy weights.

If your goal is to maintain muscle mass, choosing strength training programs that prioritise muscle tone over rapid muscle mass gains is advisable. If you're new to the keto diet, start with a focus on strength training and gradually work towards more intense exercises.

Tips for Exercising on a Keto Diet

• Determine your calorie target: Establish your daily calorie goal by remembering that 3,500 calories equal one pound of body weight. If you aim to lose one pound per week, reducing your caloric intake by 500 calories is a good starting point.
• Stay hydrated: Drink plenty of water to prevent dehydration, especially during exercise. Aim for approximately eight glasses per day.
• Increase protein intake: Ensure you're getting enough protein, which is essential when engaging in regular exercise. If your food intake is limited, consider incorporating protein powder into your routine.
• Start slowly: If you're new to the keto diet, don't push yourself too hard initially. Focus on workouts with lower intensity, as you might experience a decline in performance. Gradually increase the intensity of your exercises as your body adjusts to the keto diet.

Variations of the Keto Diet for Different Types of Exercise

• Targeted Ketogenic Diet (TKD): This variation allows for carbohydrate consumption, especially during higher-intensity workouts. Typically, 25-50 mg of carbohydrates, mainly in the form of glucose and dextrose, are consumed 30 minutes before exercise.
• Cyclical Ketogenic Diet (CKD): This diet involves maintaining a keto diet for five days a week and then having two days with increased carbohydrate intake, during which ketosis is not maintained, allowing for more intense exercise.
• High Protein Ketogenic Diet (HPKD): Specifically designed for bodybuilders and weightlifters, with 30% of daily calorie intake coming from protein.

Supplements to Enhance Exercise Performance

• Creatine: A natural amino acid that boosts energy reserves and promotes muscle mass and growth.
• Protein powders: Derived from various sources such as soy, whey, peas, hemp, and eggs, offering different protein concentrations and flavours.
• Pre-workout supplements: Often containing creatine, amino acids, and caffeine for an extra energy boost, as well as nitric oxide to enhance oxygen uptake and blood flow to the muscles.

Best Exercises for the Keto Diet

Low-intensity activities such as walking or yoga can promote relaxation and encourage fat utilisation. On the other hand, high-intensity workouts like weightlifting and sprinting supercharge your metabolism and give you a sense of invincibility. Remember, consistency and listening to your body's cues are key to a successful keto-powered fitness journey.

Focus on low-carb, not low-calorie

When starting a keto diet, it is important to focus on eating low-carb foods rather than restricting calories. This is because the keto diet is already a restrictive diet, and further limiting your calorie intake can lead to increased cravings and make it harder to stick to the diet.

Understand what a low-carb diet entails

A low-carb diet typically restricts carbohydrates found in pasta, bread, and sugary foods. Instead, you will be eating more protein-rich whole foods, healthy fats, and non-starchy vegetables. Examples of low-carb foods include meat, seafood, eggs, cheese, and above-ground vegetables like spinach, broccoli, and cauliflower.

Know your daily carb limit

The number of carbs you can eat per day will depend on the specific keto plan you are following. Some plans limit daily carb intake to around 20-50 grams, while others may allow up to 100 grams. It's important to know your limit and plan your meals accordingly.

Fill up on healthy fats and proteins

Healthy fats and proteins will help you feel full and satisfied. Include foods like avocado, olive oil, nuts, eggs, and chicken in your meals. These foods will provide you with the energy you need without spiking your blood sugar levels.

Don't be afraid to eat

One of the benefits of a keto diet is that you don't have to restrict your portions. Eat until you are full and satisfied. This will help reduce cravings and prevent you from feeling deprived.

Be mindful of hidden carbs

Even if you are avoiding the obvious carbs, hidden carbs can be found in dairy products, starchy vegetables like potatoes, and fruits like bananas. Be mindful of these hidden carbs and choose your foods accordingly.

Remember, the key to successfully starting keto without craving bad foods is to focus on the abundance of delicious low-carb options available to you. By eating enough of the right foods, you can curb your cravings and set yourself up for success.

Frequently asked questions