Keto Diet: Strategies To Combat Hunger

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. While the keto diet is known for reducing hunger, some people experience hunger pangs when they start. Hunger on keto can be caused by several factors, including carb addiction, sleep deprivation, stress and anxiety, dehydration, and not consuming enough fat or calories. Fortunately, there are simple strategies to combat hunger on keto. Firstly, ensure adequate sleep and manage stress as these factors influence hunger hormones. Secondly, increase healthy fat intake, such as grass-fed butter, olive oil, and fatty fish, as fat is the main energy source on keto. Thirdly, stay hydrated as thirst can be mistaken for hunger. Finally, focus on fibre-rich, nutrient-dense keto foods, and consider appetite-suppressing foods and drinks, such as coffee.

Eat more fatty and nutrient-dense foods

To feel less hungry while on the keto diet, it is important to eat more fatty and nutrient-dense foods. The keto diet is a high-fat, low-carb, moderate-protein diet. When you cut down on carbs, your body starts burning fat for energy, which results in ketone formation. This process is called ketosis.

To ensure you are getting enough fat, you should be consuming foods such as fatty meats like ribeye steak, lamb, and pork, fatty fish like mackerel, anchovies, and salmon, and organ meats like beef liver and kidney. You can also add more fat to your diet by using healthy keto fats like high-fat keto cheese, grass-fed butter, olive oil, and other animal fats.

It is important to note that not all fats are created equal. Fats high in omega-3s, such as grass-fed butter, olive oil, and other animal fats, are ideal as they reduce body inflammation and improve overall health. On the other hand, omega-6 fats, found in vegetable oils like soybean, canola, and sunflower oil, should be consumed in moderation.

In addition to eating more fatty foods, it is also important to ensure you are getting enough nutrients. Nutrient-dense foods include keto meats, fatty fish, and organ meats, as mentioned above, as well as nuts, seeds, and avocados. By focusing on eating more fatty and nutrient-dense foods, you will feel more satisfied and less hungry while on the keto diet.

Get more and better sleep

Sleep issues are common when starting a keto diet, but there are ways to mitigate them. Here are some tips to get more and better sleep while on the keto diet:

Understand the connection between keto and sleep

The keto diet can have both positive and negative impacts on your sleep. In the short term, it can cause interrupted sleep and insomnia, especially within the first few days of starting the diet. This is due to the transition from using carbohydrates for energy to using fat, which can cause a drop in glucose levels and affect your sleep. However, in the long term, the keto diet can lead to deeper sleep and improved sleep quality.

Focus on electrolyte-rich foods

Electrolyte imbalances can occur as a result of low insulin levels on a keto diet. Eating a variety of electrolyte-rich foods can help prevent this. Try to include foods such as broccoli, watermelon (in moderation), chicken, canned tuna, and strawberries in your diet. Also, make sure to drink plenty of water and consider adding a keto-friendly electrolyte drink to your routine.

Consume carbohydrates later in the day

Eating carbohydrates before bed can help with sleep as they increase brain tryptophan, which is then metabolized into serotonin and melatonin, the sleep hormone. Focus on keto-friendly carb sources such as cauliflower, nuts, and avocados.

Eat foods that promote better sleep

Include keto-friendly foods in your diet that contain nutrients known to improve sleep. These include:

• Magnesium: almonds, spinach, chia seeds, dark chocolate, beef, and poultry
• Tryptophan (an amino acid): cheese, eggs, chicken, turkey, canned tuna, and pumpkin seeds
• Vitamin D: beef liver, sardines, egg yolk, and cod liver oil
• Omega-3 fatty acids: salmon, mackerel, oysters, seaweed, and shrimps

Establish a consistent sleep schedule

Stick to a specific bedtime and wake-up time, ensuring you get the recommended 7-9 hours of sleep each night. Create a relaxing bedtime routine by taking a warm bath, meditating, or diffusing essential oils. Avoid stimulating activities and the use of electronic devices at least 2 hours before bedtime.

Exercise regularly but avoid nighttime workouts

Exercise can help relieve insomnia and speed up ketosis and weight loss. However, avoid intense workouts close to bedtime as they may interfere with your sleep. Instead, opt for a walk after dinner or a relaxing yoga routine to wind down.

Drink more water

Drinking more water can be an effective way to combat hunger pangs when on a keto diet. Hunger and thirst signals can often be confused, so it is important to stay hydrated. Dehydration can cause thirst to be mistaken for hunger, so it is always a good idea to opt for a glass of water and then evaluate your hunger levels after 15-20 minutes.

Research has shown that drinking water can help you feel more satiated, and can even reduce the amount of food you eat at your next meal. One study found that drinking water before a meal caused the stomach to expand, which reduced hunger. The participants in the study then ate less during the meal that followed.

It is recommended that you aim for around half your body weight in ounces of water per day. So, if you weigh 150 lbs, you should be drinking 75 ounces of water per day. If you are feeling hungry but it is not a mealtime, try drinking 16-24 ounces of water, wait 15 minutes, and then decide if you are still hungry.

Water is especially important if you are also practising intermittent fasting while on a keto diet. It will help to reduce hunger and keep you hydrated.

Eat more fibre

Fibre is an essential part of a keto diet, and it is important to ensure you are eating enough of it. Fibre can help you feel much fuller, so a fibre-rich diet is important if you want to feel satiated.

The good news is that it is easy to make your keto meals more fibre-rich. For example, sauerkraut is low in carbs but rich in fibre, so you can add more fibre to your diet while maintaining your keto diet.

Your gut microbiome needs the fibre from veggies. You need the vitamins that vegetables provide. So, boost your consumption of fresh, green, leafy vegetables.

You can also make your own salad dressings with herbs, lemon, salt and pepper, and fatty oils like olive, avocado, and walnut.

It is also important to remember that dehydration can cause thirst to mask as hunger. So, make sure you are drinking enough water and staying hydrated.

Exercise more

Exercise is a great way to suppress hunger, especially when you're on a keto diet. Research shows that exercise suppresses the production of the hunger hormone, ghrelin, and increases the production of compounds that help you feel full, like PPY, GLP-1, and PP.

Yoga, bicycling, swimming, stretching, and walking are all excellent, low-impact exercises that can help reduce hunger pangs on keto.

• Start with low-impact exercises: If you're new to exercise or getting back into it, start with low-impact exercises like yoga, stretching, or walking. These exercises are easy on the joints and can help improve your flexibility and range of motion.
• Set realistic goals: Don't push yourself too hard, especially if you're just starting out. Set realistic goals that you can achieve and gradually increase the intensity and duration of your workouts over time.
• Make it a habit: Consistency is key when it comes to exercise. Try to make it a part of your daily or weekly routine. Schedule your workouts and stick to them as much as possible.
• Find an activity you enjoy: Exercise doesn't have to feel like a chore. Find an activity that you enjoy, such as dancing, swimming, or playing a sport. This will help you stay motivated and look forward to your workouts.
• Combine it with a healthy diet: Exercise is most effective when combined with a healthy diet. Make sure you're eating enough healthy fats, proteins, and nutrients to fuel your body and reduce hunger cravings.
• Stay hydrated: Drinking enough water is crucial, especially when exercising. Make sure to hydrate before, during, and after your workouts to replace the fluids lost through sweating.

Remember to always consult with your healthcare provider before starting any new diet or exercise routine, especially if you have any health concerns or conditions.

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