Sugar Cravings On Keto: Strategies For Success

Sugar cravings are a common occurrence when starting a ketogenic diet, but there are several strategies to help manage them. Firstly, it's important to understand the underlying causes of sugar cravings, which can be metabolic or psychological. Metabolic cravings occur when your body or brain are low on energy, while psychological cravings are often driven by habits, marketing, or environmental triggers. To combat sugar cravings on keto, a proactive approach is necessary. This includes stocking up on keto-friendly foods, implementing new habits to break the sugar habit, and finding healthy stress relief mechanisms that don't involve sugar. Eating a healthy meal, particularly one rich in protein and healthy fats, can help curb cravings. Additionally, planning meals and snacks before working out can prevent blood sugar crashes that lead to sugar cravings. Adequate sleep and hydration are also crucial in managing sugar cravings. Finally, it's important to be mindful of your environment and minimize exposure to sights and smells that trigger cravings.

How to Not Crave Sugar on Keto

Eat a healthy, filling meal

Cravings are most intense when you're hungry, so it's important to eat a healthy, filling meal, preferably made with fresh, whole foods. This will nourish your body and keep your belly full.

When building your keto plate, don't forget to include non-starchy vegetables. Low-carb veggies like kale, spinach, broccoli, and asparagus are some of the most nutrient-dense foods around. They are rich in dietary fibre, which slows down digestion and improves satiety.

Other keto-friendly foods that can help fill you up include:

• Avocados
• Cheese
• Chicken and other poultry
• Fish
• Nuts and seeds
• Beef jerky
• Hard-boiled eggs
• Dark chocolate
• Berries

If you're feeling hungry between meals, add more healthy fats to your diet.

Avoid alternative sweeteners

Sugar cravings are a common experience in the early stages of a keto diet. While they typically go away as the body adapts to a lower-carb intake, they can be difficult to manage initially.

Alternative sweeteners can be a great way to satisfy a sweet tooth, but it's important to be mindful of the potential impact on blood sugar levels and ketosis. Here are some things to consider when it comes to alternative sweeteners:

• Impact on blood sugar: Look for sweeteners that have little to no known impact on blood sugar levels. Stevia, monk fruit, and erythritol are good options in this regard, as they have been shown to have minimal effects on blood sugar and insulin response.
• Calories and carbs: Choose sweeteners that are low in calories and net carbs. While some sweeteners like erythritol are not completely calorie-free, they contain significantly fewer calories and carbs than table sugar.
• Safety: Select sweeteners that have undergone rigorous safety testing and have been approved by regulatory bodies such as the FDA. It's important to consider any potential adverse side effects and whether the sweetener can be heated safely.
• Taste and versatility: Some sweeteners may have a bitter aftertaste or a cooling sensation on the tongue. Others may not be suitable for baking or cooking due to their impact on texture or flavour. Choose a sweetener that aligns with your taste preferences and intended use.
• Cost: Sweeteners like monk fruit can be more expensive, especially if you are using them regularly. Consider your budget and whether you are willing to invest in pricier options.

Remember, the best keto-friendly sweetener is one that meets your individual needs and preferences. It's also important to use sweeteners in moderation and not rely on them as a crutch. Focus on adjusting your tastes to a low-carb diet and finding naturally sweet food options, such as berries or avocado.

Drink more water

Drinking more water is a great way to curb sugar cravings on a keto diet. Dehydration can trick your body into thinking you're hungry and craving certain foods. Staying hydrated is especially important when you're on a keto diet.

Water is calorie-free and filling. Drinking a glass of water when you're craving sugar can help you wait for the craving to pass.

Drinking more water in general is a good idea, especially if you suspect dehydration. While the idea of drinking eight glasses of water a day isn't based on solid evidence, you can try adding more water between meals to address possible dehydration.

Your urine colour is a valid indicator of your hydration status. If your urine is a darker yellow, you're likely dehydrated, and drinking more water can help.

To get the most hydration benefit from your water, add some electrolytes. Electrolytes are mineral elements like potassium and sodium that help the body retain water and assist cells in normal functioning.

Get enough sleep

Sleep plays a crucial role in maintaining healthy glucose metabolism, endocrine function, and immune function. When we don't get enough sleep, our bodies release more of the hunger-stimulating hormone ghrelin and less of the appetite-suppressing hormone leptin, leading to an increased desire for calorie-dense foods like sweets and sugary treats.

Additionally, a lack of sleep can impair our ability to make healthy food choices. Research has shown that sleep deprivation is linked to a higher likelihood of craving and consuming high-carbohydrate foods, including sugar. This is further exacerbated by the fact that when we are tired, we tend to crave quick energy fixes, which often come in the form of sugary snacks and drinks.

To combat sugar cravings, it is essential to prioritize sleep. Aim for 7-9 hours of sleep each night and try to maintain a consistent sleep schedule. Here are some tips to improve your sleep:

• Avoid caffeine, nicotine, and alcohol late in the day.
• Avoid heavy meals close to bedtime.
• Engage in regular exercise, but preferably earlier in the day and not too close to bedtime.
• If you take naps, aim for before 3 PM and keep them under 20 minutes.
• Create a relaxing bedtime routine to wind down and prepare your body and mind for sleep.

By getting enough sleep, you'll not only reduce your sugar cravings but also improve your overall health and well-being.

Consume healthy fats

Consuming healthy fats is a crucial aspect of the keto diet, as it is recommended that 55%–60% of daily calories should come from fat to stay in ketosis. Here are some tips to increase your healthy fat intake while on a keto diet:

• Avocados and Avocado Oil: Avocados are an excellent source of heart-healthy fats and provide fibre and essential vitamins and minerals. Avocado oil may also support heart health, balanced blood sugar, and healthy ageing. You can enjoy avocados as a snack or add them to smoothies and salads. Avocado oil can be drizzled over grilled or steamed veggies or used in salad dressings.
• Nuts and Nut Butters: Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fibre. A variety of nuts like pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are great options for low-carb, high-fat diets. Nut butters offer similar benefits and can be used in smoothies, sauces, and marinades.
• Seeds and Seed Butters: Flax seeds, hemp seeds, and chia seeds are excellent sources of healthy fats, fibre, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or used in keto-friendly crackers or muffins.
• Oily Fish: Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet as they provide high-quality protein and heart-healthy omega-3 fats.
• Olives and Olive Oil: Olives are loaded with heart-healthy fats and contain vitamin E and compounds that reduce inflammation and your risk of chronic conditions. Olive oil, a staple of the heart-healthy Mediterranean diet, can be drizzled over cooked meals or used in dressings.
• Coconuts and Coconut Oil: Coconuts and coconut oil are popular keto fat sources as they are a natural source of medium-chain triglycerides (MCTs), which the body can easily absorb and use as energy.
• Full-Fat Dairy: While dairy products like butter and cheese contain saturated fats, they can be consumed in moderation. Full-fat Greek yogurt, for example, provides healthy fats, protein, and beneficial bacteria.

Remember to prioritise unsaturated fats, found in foods like avocados, nuts, seeds, and oily fish, as they have been shown to have a positive impact on health and can help lower cholesterol levels.

Frequently asked questions