Kick Sugar Addiction With Keto: Your Guide To Freedom

Sugar cravings are very common and can be hard to resist. Sugar is a carbohydrate that stimulates the release of serotonin, the feel-good brain chemical. Sugar also releases endorphins that calm and relax us, and offer a natural high. The problem arises when we overindulge in sugar, which is easy to do as it is added to many processed foods, including breads, yogurt, juices, and sauces.

The keto diet is a popular way to reset eating habits and curb sugar cravings. The keto diet is a high-fat, low-carbohydrate diet. It allows only 20 grams of carbs per day, which means sweets and starches are off limits. Instead, your main food sources are fat and protein, like beef and cheese or chicken and avocados. On the keto diet, your body converts stored fat into energy, burning fat from your hips, thighs, belly, and organs.

The first week of the keto diet can be challenging, with symptoms of keto flu setting in about 48 hours in due to a lull in energy as your body switches from burning carbs to fat. However, many people report that the keto diet helps to reduce sugar cravings and promote weight loss.

Understand metabolic and psychological causes of sugar cravings

Sugar cravings can be caused by a variety of metabolic and psychological factors.

Metabolic Causes

• Blood sugar imbalances: When blood sugar levels dip, your body may respond by making you crave sugar to replenish your blood glucose levels. This is especially true for people new to a low-carb diet, but it can also be caused by stress or physical activity.
• Low protein or fat in your diet: Protein and fat digest slower than carbohydrates, keeping you full for longer. When you eat a meal too low in protein or fat, it digests quickly, leading to a rapid energy release followed by a crash. During the crash, your body triggers a sugar craving to elevate your blood sugar levels.
• Intense physical exercise: During very high-intensity exercise, your body may crave sugar because it has trouble burning fat at extremely high activity levels.
• Lack of adequate sleep: Sleep deprivation can cause changes in insulin sensitivity and impair your metabolism, leading to increased sugar cravings. It can also affect the areas of the brain that control hunger and willpower, making you more likely to make unwise food choices.

Psychological Causes

• Habits and marketing: Sugar cravings can be triggered by your environment, such as the smell of baked goods or the sight of an ice cream sandwich, even if your nutritional needs are met.
• Hormonal shifts: Hormonal shifts during the menstrual cycle, such as fluctuations in estrogen and progesterone levels, can lead to sweet cravings.
• Stress: Emotional stress and overwhelming responsibilities can trigger the intake of sugary foods as a form of stress relief. Increased stress levels can also affect healthy food choices.
• Dehydration: Although not strongly supported by scientific evidence, drinking water when you have a sugar craving is recommended. Dehydration can make it challenging for your body to produce glycogen, which is the stored form of glucose.

Identify and limit foods with hidden sugars

Sugar is hidden in many different products, so it's important to be vigilant when checking food labels. Here are some tips to help you identify and limit your consumption of hidden sugars:

• Be wary of products that claim "no sugar added", "no added sugar", or "0 grams of added sugar". These phrases mean that no sugar was added during the manufacturing process, but the product may still contain high levels of natural sugars.
• Familiarize yourself with the different names of sugar. Sugar can be listed on ingredient labels under various names, such as corn syrup, high-fructose corn syrup, fruit juice concentrate, granulated brown sugar, table sugar, or regular sugar.
• Understand the different types of sugar. Sugar can be classified as monosaccharides (the simplest form), disaccharides (made from two monosaccharides), oligosaccharides (made from a short chain of monosaccharides), or polysaccharides (made from groups of 10 or more monosaccharides).
• Check the ingredient list and look for sugar alcohols. Sugar alcohols are a popular sugar alternative but can still affect your blood sugar levels. Examples of sugar alcohols include erythritol, xylitol, sorbitol, and maltitol.
• Be cautious with reduced-fat products. When companies remove fat from a product, they often add more sugar to compensate.
• Read the nutrition label carefully. Pay attention to the number of grams of sugar and sugar alcohols per serving. The higher up sugar is listed on the ingredient list, the higher its concentration in the product.
• Limit your consumption of certain fruits and vegetables. Even keto-friendly fruits and vegetables can contain significant amounts of sugar if not consumed in moderation. For example, one cup of raspberries contains 5.5 grams of sugar, while a cup of tomatoes has 4 grams.
• Avoid sugar-free drinks and protein bars. These often contain sugar alcohols or other sweeteners that can increase your blood sugar levels and hinder ketosis.
• Be mindful of sauces and condiments. Ketchup-based sauces like French dressing, as well as barbecue sauce, and even beef and broccoli sauce, can contain high levels of hidden sugar.
• Choose your dairy products carefully. Dairy products like milk and yogurt often contain lactose, a sugar composed of glucose and galactose. Opt for cheese or no-carb cheese sticks instead.
• Be cautious with non-dairy milk alternatives. Flavored varieties, such as vanilla or hazelnut, can add significant amounts of sugar to your diet. Stick to unflavored, unsweetened non-dairy milk whenever possible.

Know the best keto-friendly substitutes for sugar

Kicking a sugar addiction can be challenging, but there are many keto-friendly substitutes for sugar that can help you curb your cravings. Here are some of the best options:

• Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It has zero calories and carbs and is much sweeter than regular sugar, so a little goes a long way.
• Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi. It has a negligible amount of calories and carbs and doesn't raise blood sugar or insulin levels. It has a cooling effect on the tongue and is often used in baking and cooking.
• Monk fruit is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains no calories or carbs and is 100-250 times sweeter than regular sugar. It has a better taste profile than stevia and is often used in combination with other sweeteners.
• Allulose is a rare type of sugar that the body cannot absorb, so it has zero calories and carbs. It tastes, bakes, and behaves like sugar and is an excellent option for baked goods.
• Xylitol is another type of sugar alcohol commonly found in sugar-free products. It has zero calories and carbs and is as sweet as sugar, making it a good substitute in tea, coffee, shakes, or smoothies. However, it can cause digestive problems when used in high doses.
• Inulin-based sweeteners are derived from chicory root and are a good source of prebiotic fibre. They have a very low glycemic index and do not spike blood sugar levels. However, they can cause digestive discomfort in some individuals.
• Artificial sweeteners such as sucralose, aspartame, and acesulfame potassium are highly controversial. While they have zero calories and a glycemic index of zero, there are concerns about their potential health risks, especially when consumed in large quantities.

Learn how to manage sugar cravings

Sugar cravings are very common, and it can be challenging to overcome them. Here are some strategies to help you manage and reduce your sugar cravings:

Identify the Cause of Cravings

Understanding why you crave sugar can help you develop effective strategies to manage your cravings. Cravings can be driven by metabolic or psychological reasons. Metabolic cravings occur when your body or brain are low on energy, leading to cravings for energy-dense foods like sugar. On the other hand, psychological cravings are often a result of habits or marketing influences. Identifying the type of craving can help you address the underlying cause.

Understand the Impact of Diet

The keto diet is a popular approach to reducing sugar cravings. It involves a significant reduction in carbohydrate intake, allowing only 20 grams of carbs per day. This forces your body to convert stored fat into energy, which can help curb cravings and promote weight loss. However, it's important to note that the keto diet may not be suitable for everyone, and it is always advisable to consult a healthcare professional before starting any new diet.

Practice Self-Control and Moderation

It is important to note that completely denying yourself sugary treats can often lead to stronger cravings. Allowing yourself to indulge in a small treat now and then can help you feel satisfied and prevent feelings of deprivation. However, it is crucial to practice portion control and stick to a reasonable calorie threshold, such as the 150-calorie threshold recommended by registered dietitian Kerry Neville.

Substitute with Healthier Options

Instead of reaching for a candy bar or a cookie, opt for healthier alternatives that can satisfy your sweet tooth while providing essential nutrients. Fruits like berries, avocados, bananas, apples, and oranges can provide natural sweetness along with vitamins and fiber. Additionally, dark chocolate (at least 55% cocoa) is a good option as it contains less sugar and offers health benefits due to its nutrient content.

Distract Yourself

When a sugar craving strikes, try distracting yourself by engaging in other activities. Take a hot shower, go for a brisk walk, or do some exercises like burpees or push-ups. Changing your environment or focusing on a different activity can help take your mind off the craving and reduce its intensity.

Stay Properly Hydrated

Drinking water is often recommended as a way to curb sugar cravings. While there is limited scientific evidence directly linking dehydration to cravings, staying properly hydrated can have other health benefits. Additionally, water is calorie-free and can help fill your stomach, making you feel less hungry and reducing the urge to consume sugary snacks.

Get Support and Develop Strategies

Seeking support from friends, family, or a healthcare professional can be beneficial in managing sugar cravings. Consider reaching out to someone who understands what you're going through, as emotional support can help you stay motivated and accountable. Additionally, developing a "bag of tricks" or a set of strategies that work for you is essential. This may include a combination of the tips mentioned above, such as keeping healthy snacks within easy reach, planning your meals, and finding healthy substitutes for sugary treats.

Understand the benefits of keto for sugar addiction

The keto diet is a powerful tool for breaking the sugar habit and resetting your eating habits. By following a keto diet, you can retrain your taste buds, curb cravings, and reduce your sugar intake, which has numerous health benefits.

The keto diet is a high-fat, low-carbohydrate diet. On keto, you limit your carbohydrate intake to 20 grams per day, which means avoiding sweets, starches, and most fruits and vegetables. Instead, you focus on consuming fat and protein, such as beef, chicken, cheese, and avocados. This shift in macronutrients changes the way your body fuels itself. Instead of relying primarily on carbohydrates for energy, your body begins to convert stored fat into energy. This metabolic process, known as ketosis, is where the keto diet gets its name.

Benefits of keto for sugar addiction

One of the most significant benefits of the keto diet is its ability to curb sugar cravings. By drastically reducing your carbohydrate intake, you can effectively reset your palate and reduce your desire for sweet foods. This is especially helpful for those who struggle with sugar addiction or a strong sweet tooth. The high-fat, high-protein nature of the keto diet also means that you feel fuller for longer, reducing the likelihood of snacking on sugary treats.

Additionally, the keto diet has been shown to aid in weight loss. By limiting carbohydrates and increasing fat intake, your body burns fat more efficiently, leading to a reduction in body fat. This can have a positive impact on health markers, as excess weight is a risk factor for various conditions, including heart disease and type 2 diabetes.

Another benefit of the keto diet is its potential to improve blood sugar control. By eliminating sugary foods and refined carbohydrates, you can stabilize blood sugar levels and reduce spikes and crashes. This can be especially beneficial for those with diabetes or prediabetes.

Furthermore, the keto diet may provide mental clarity and increased energy levels. While some people experience an initial adjustment period, known as the "keto flu," many report feeling more energized and focused after adapting to the diet. This can be attributed to the use of fat as a more stable source of energy compared to carbohydrates.

In conclusion, the keto diet can be an effective tool for managing sugar addiction and improving overall health. By reducing carbohydrate intake and increasing fat consumption, you can curb cravings, lose weight, stabilize blood sugar, and increase energy levels. However, it is important to note that keto may not be suitable for everyone, and it is always advisable to consult with a healthcare professional before starting any new diet.

Frequently asked questions