Keto And Cravings: Strategies To Avoid Carb Temptations

Cravings for carbohydrates are common when starting a keto diet. This is because the body is used to running on glucose, and when adopting a keto diet, glucose intake is limited. However, during the initial phase of a keto diet, the body has not yet fully developed the mechanism to produce or utilise ketones, which are the body's alternative fuel source to glucose. This can lead to confusion about where to get fuel, resulting in carb cravings.

To combat these cravings, it is important to be patient as the body typically needs around 3-10 days to make the switch to ketosis. During this time, it is crucial to ensure adequate intake of healthy fats, proteins, and low-carb vegetables, as well as sufficient sleep and hydration.

How to Not Crave Carbs on Keto

Eat more vegetables

Eating more vegetables is a great way to combat carb cravings on a keto diet.

Firstly, it's important to note that almost all plant-based foods have some carbohydrates, so it's best to stick to non-starchy vegetables. Vegetables like kale, spinach, broccoli, asparagus, Brussels sprouts, cauliflower, cabbage, and avocados are nutrient-dense and low-carb.

One way to make these vegetables more appetising is to roast them. Roasting brings out the natural sweetness in vegetables, making them a tasty snack or side dish.

Vegetables are also a great source of fibre, which helps you feel full without adding extra calories. Fibre is a type of indigestible carbohydrate that won't kick you out of the fat-burning state called ketosis.

In addition to roasting, there are other ways to prepare vegetables to make them more appealing. For example, you can spiralize zucchini or yellow squash to make low-carb pasta, or stuff portobello mushrooms with cheese and spices for a tasty, vegetable-based meal.

By including more low-carb vegetables in your diet, you'll not only help curb your carb cravings, but you'll also be providing your body with essential nutrients and keeping your keto meals interesting and varied.

Drink more water

Drinking more water is an effective way to curb carb cravings when on a keto diet. Water is a natural appetite suppressant, and it can help to reduce the urge to eat carbs. Thirst can often be confused for hunger, so drinking water can help to reduce those cravings.

The keto diet is a low-carb, high-fat, high-protein diet, and it is common to experience cravings when starting out. The body is still adjusting to using fat as a fuel source instead of glucose, and this can lead to confusion about where to get its energy. As a result, you may experience carb cravings. Drinking water can help to reduce these cravings and keep your body functioning optimally.

Water is essential for maintaining optimal kidney function, which is vital when following the keto diet. The kidneys play a crucial role in processing the increased fat intake associated with keto, so staying hydrated is critical. Aim for 8-10 glasses of water per day to ensure your body is functioning at its best.

Drinking water can also help to reduce the impact of sodium in the diet. The keto diet often includes many savoury, salty foods, and these can lead to dehydration. Adding a few shakes of salt to your water can help to satisfy any sodium cravings you may be experiencing.

Drinking water is also a great way to distract yourself from cravings. If you feel a craving coming on, drink a large glass of water and focus your mind on something else. This can help to reduce the intensity of the craving and prevent you from giving in.

Water is a simple yet powerful tool for managing carb cravings on the keto diet. It helps to suppress appetite, ensures optimal kidney function, reduces the impact of sodium, and provides a distraction from cravings. By drinking 8-10 glasses of water per day, you can effectively reduce your carb cravings and keep your body healthy and hydrated.

Eat more protein

Eating more protein is a great way to reduce carb cravings on a keto diet. Protein is crucial for recovery and repair, and it creates the foundation for healthy muscle growth and maintenance. It is also satiating and leaves you feeling fuller for longer.

When following a keto diet, it is important to ensure that you are consuming enough protein. Aim for your protein intake to be around 20% to 25% of your daily overall calories. This will help to keep your blood sugar regulated and add a sense of satiety. Try to eat protein with every meal, and always have a protein-rich snack ready and accessible, especially during the early days of adopting the keto diet.

In addition to whole foods such as meat, eggs, and poultry, there are also some convenient snack options that can help you increase your protein intake. For example, you can carry a bag of beef jerky with you or enjoy a cheese stick when you feel hungry.

It is also important to balance your protein intake with healthy fats and low-carb vegetables. A well-managed keto diet includes regular consumption of balanced meals containing high-quality protein, healthy fats, and low-carb veggies. This combination will help reduce carb cravings and manage blood sugar levels.

By focusing on eating more protein, you can effectively reduce your carb cravings and stay on track with your keto diet.

Get more sleep

Sleep is a crucial factor in managing cravings for carbohydrates. When you don't get enough sleep, your body craves sweets, salty, and starchy foods. This is because a lack of sleep triggers ancient instincts that yearn for rich, sweet, and fatty foods. Evolutionarily speaking, consuming a high-carb, high-fat meal was a rare occurrence, so when you're sleep-deprived, your brain craves these types of foods.

Additionally, sleep deprivation can cause an increase in the hunger hormone, ghrelin, and a decrease in the appetite-suppressing hormone, leptin, leading to increased hunger.

To combat carb cravings, aim for 7-9 hours of sleep per night. This will help moderate your appetite, improve your mood, and enhance your motivation to exercise. Getting enough sleep is a crucial part of managing cravings and maintaining a healthy weight.

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock and improve your sleep quality.
• Create a relaxing bedtime routine: Avoid stimulating activities before bed, such as watching TV, using electronic devices, or engaging in stressful work. Instead, try reading, listening to soothing music, or practising meditation or deep breathing.
• Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.
• Limit caffeine and alcohol consumption: Avoid consuming caffeine and alcohol close to bedtime as they can disrupt your sleep.
• Exercise during the day: Regular physical activity can improve your sleep quality. However, avoid strenuous exercise close to bedtime as it may make it harder to fall asleep.
• Avoid long naps during the day: Long or late naps can disrupt your sleep at night. If you must nap, limit it to 20-30 minutes and avoid napping too close to bedtime.

Exercise regularly

Exercise is a great way to keep your mind off food cravings. It keeps us busy and occupied, and our minds off the kitchen cupboards. Many people find that regular exercise helps reduce their cravings and hunger significantly. So, if you're experiencing keto cravings, try a walk instead!

You'll also have more energy when you're enjoying protein and healthy fats on the keto diet. Channel that burst into regular, healthy movement, so your body can build muscle. Regular exercise can also help decrease stress, which is another trigger for carb cravings.

Daily physical activity, such as walking or high-intensity interval training (HIIT), may reduce carb cravings by improving your mood and self-control.

Frequently asked questions