Suppressing Hunger Pangs When Starting A Keto Diet

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is renowned for its ability to suppress hunger and appetite, which can make it an effective tool for weight loss. When the body is in a state of ketosis, it begins breaking down fats for fuel instead of carbohydrates, producing ketone bodies that are used for energy. This process can naturally reduce appetite and cravings for foods that typically lead to overeating, such as sugar and carbs.

However, some people may still experience hunger when starting keto. This could be due to several factors, including carb addiction, sleep deprivation, stress and anxiety, dehydration, or not consuming enough fat. To combat hunger when starting keto, it is recommended to eat more fatty and nutrient-dense foods, get adequate sleep, manage stress, stay hydrated, and ensure you are consuming enough healthy fats. Additionally, avoiding artificial sweeteners, reducing protein and carb snacks, and incorporating appetite-suppressing foods and drinks can help curb hunger.

Eat more fat

Eating more fat is one of the key ways to stop hunger when starting a keto diet. The keto diet is a high-fat, low-carb, moderate-protein diet, and fat is your main source of energy and fuel. Over 70% of your daily calories should be from fat.

You can boost your fat intake with fat bombs, healthy fats and oils like coconut oil, and fatty foods like fish, meats, nuts, seeds, and avocados. You can also add butter to your veggies, which will make them taste better and help you get more fat in your diet.

Grass-fed butter, olive oil, and other animal fats are high in omega-3s, which reduce all-body inflammation and contribute to better overall health. You can also add a tablespoon or two of butter, cream, or oil when preparing your food to enhance its flavor and get more fat in your diet.

If you're not getting enough fat in your diet, you will feel extremely hungry on keto. This is because, in a state of ketosis, ketones are converted from fat and become our body's main source of fuel.

• Add fat to your morning coffee by blending in butter or a collagen coffee creamer.
• Make your own salad dressings with herbs, lemon, salt and pepper, and fatty oils like olive, avocado, and walnut.
• Cook with healthier oils like coconut oil and animal fats like tallow and duck fat.
• Eat more fatty keto-friendly foods like cheese, bacon, and avocado.
• Try intermittent fasting to boost your body further into ketosis.

By eating more fat, you will feel more satisfied and nourished, which will help curb your hunger and cravings.

Eat more protein

Eating more protein is a great way to combat hunger when starting keto. Protein has satiating properties, reducing hunger and preventing overeating by releasing hormones that promote feelings of fullness and satisfaction.

Protein is made up of amino acids, which are the building blocks of muscle. It is essential to get enough protein to regulate the optimal functioning of body organs and tissues and to maintain a healthy weight. A diet high in protein can help control weight more effectively.

When following a keto diet, it is important to ensure you are getting enough protein. Aim for at least 30 grams of protein per meal. Foods such as meats, fish, nuts, seeds, and avocados are great sources of protein.

In addition to eating more protein, it is also important to eat enough healthy fats on a keto diet. Fat adds richness and improves the taste of food, making it easier to stick to the diet. Prioritize healthy fats such as olive oil, avocado oil, and grass-fed butter, which have anti-inflammatory properties and improve overall health.

By eating more protein and healthy fats, you can effectively reduce hunger and promote feelings of fullness while following a keto diet.

Drink more water

Drinking more water is a great way to suppress hunger when starting the keto diet.

Firstly, it is important to distinguish between hunger and appetite. Hunger is the urgent need for food due to a lack of eating. It is a physical discomfort determined by an actual emptiness in the stomach. On the other hand, appetite is a desire to eat, usually after seeing, smelling, or thinking about food.

When you are starting keto, you may feel hungry because your body is still adjusting to using ketones for fuel. Drinking more water can help to reduce this hunger. Research has shown that drinking water before a meal can expand the stomach and reduce hunger. In one study, participants who drank water before a meal ate less during the meal. Therefore, if you are feeling hungry, try drinking 16-24 ounces of water and waiting 15 minutes to see if your hunger subsides.

Additionally, thirst can sometimes be mistaken for hunger. When first transitioning to keto, your body flushes fluids as it metabolises the glucose stored in your muscles. This can lead to dehydration, and your body may mistake this dehydration for hunger. By drinking more water, you can ensure that you are properly hydrated and reduce the risk of mistaking thirst for hunger.

Furthermore, drinking more water can help with weight loss, which is often a goal for those starting the keto diet. When you are well-hydrated, your body is better able to break down fat and remove waste products. Proper hydration also helps your body burn more calories throughout the day.

Finally, drinking water can help reduce hunger by keeping you full between meals. Water has a satiating effect and can help you feel more satisfied after meals. This can help you avoid snacking and reduce your overall calorie intake.

In conclusion, drinking more water can be an effective way to reduce hunger when starting the keto diet. It can help to reduce hunger pangs, ensure proper hydration, aid in weight loss, and keep you full between meals.

Get more sleep

Sleep plays a crucial role in regulating hunger and appetite, especially when starting a keto diet. Here are some reasons why getting more sleep can help curb hunger cravings:

Regulation of Hunger Hormones

Sleep has a significant impact on the production of hunger-regulating hormones, namely ghrelin and leptin. When you don't get enough sleep, your body produces higher levels of ghrelin, the "hunger hormone" that stimulates appetite and increases cravings for food. Conversely, insufficient sleep leads to a decrease in leptin, a hormone that suppresses hunger and creates a feeling of fullness. Balancing these hormones is essential for managing your appetite and preventing overeating.

Improved Sensitivity to Hunger Cues

Adequate sleep also enhances your ability to recognize and respond to hunger cues accurately. When well-rested, you're more likely to eat when you're truly hungry and stop eating when you're full. In contrast, sleep deprivation can disrupt this perception, leading to a higher risk of mistaking thirst or emotional cues for hunger and potentially contributing to unnecessary eating.

Reduced Cravings for Calorie-Dense Foods

Research suggests that a lack of sleep can increase cravings for calorie-dense foods, which are typically high in fat and sugar. These foods may provide a temporary energy boost but often lack essential nutrients, leading to a cycle of overeating and potential weight gain. Getting more sleep can help curb these intense cravings and make it easier to stick to your keto diet.

Improved Energy Levels and Mood

Starting a keto diet may cause initial fluctuations in your energy levels and mood. Ensuring you get enough sleep can help stabilize your energy levels and improve your overall mood. This can make it easier to stick to your diet, incorporate physical activity, and make healthier food choices.

Tips for Getting More Sleep

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine to wind down and prepare your mind and body for sleep. This could include reading, listening to soothing music, or practicing meditation or deep breathing exercises.
• Limit exposure to electronic devices at least an hour before bedtime, as the blue light emitted by screens can interfere with your body's natural sleep-wake cycle.
• Make your bedroom sleep-friendly by ensuring it's dark, quiet, and at a comfortable temperature.
• Engage in regular physical activity during the day, as it can help improve sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.

Exercise

Research has shown that when people deliberately ate 250 fewer calories at a meal, they experienced hunger within a few hours. However, this did not happen when they burned the same number of calories through exercise. This indicates that exercise can be an effective way to reduce hunger pangs, especially when starting a keto diet.

In addition to reducing hunger, exercise also offers other benefits that can support your keto journey. It can boost your weight loss efforts, improve your overall health, and increase your energy levels.

• Start slowly and listen to your body. If you're new to exercise or returning after a break, start with moderate-intensity activities such as walking, swimming, or yoga. Gradually increase the intensity and duration of your workouts as you build stamina.
• Find an activity you enjoy. This could be dancing, cycling, hiking, or team sports. Finding an exercise routine that you look forward to will help you stay motivated and consistent.
• Aim for variety. Incorporate different types of exercises into your routine, such as cardio, strength training, and flexibility work. This will not only prevent boredom but also ensure that you're challenging your body in different ways.
• Be mindful of over-exercising. While exercise is beneficial, too much of it can be counterproductive. Listen to your body and give yourself adequate rest and recovery time.
• Combine exercise with a healthy keto diet. Ensure that you're eating enough healthy fats, proteins, and low-carb vegetables to provide your body with the fuel it needs.

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

Frequently asked questions