Stop Food Obsession While On Keto: Tips From Reddit

Thinking about food constantly can be a symptom of an unhealthy relationship with food. For some people, the keto diet helps them control their eating habits, but for others, it can lead to disordered eating. For example, some people find that they become obsessive about tracking their food intake and macros, and this can be psychologically unhealthy. Others find that keto helps them break their sugar addiction, but that as soon as they eat something non-keto, they binge.

If you are constantly thinking about food while on keto, it may be a sign that the diet is not right for you. However, there are some things you can try to stop thinking about food so much. Firstly, make sure you are eating enough calories and fat. Hunger and cravings can be caused by not eating enough. Secondly, try to find distractions, such as hobbies or exercise, to take your mind off food. Thirdly, if you are thinking about food because you are bored, try to keep busy and fill your time with activities. Finally, if you are struggling with disordered eating, it is important to seek professional help.

Keto can lead to disordered eating

The ketogenic diet, or keto, has grown in popularity in recent years. Proponents of the diet claim that it can aid in weight loss, improve heart and brain health, and even prevent cancer. However, it is important to consider the potential dangers of this restrictive diet. While there is no direct scientific evidence that the keto diet causes eating disorders, it can be harmful to individuals who are at risk of developing one. The restrictive nature of the diet, which involves severely limiting carbohydrate intake, can mimic the behaviours of many eating disorders.

Intensifying cravings and obsessive thoughts about food

The restrictive nature of the keto diet, which involves limiting carbohydrate intake, can lead to intense cravings for carbohydrates. This may quickly turn into obsessive thoughts about foods containing carbohydrates. Some people have reported fixating on carbohydrate-rich foods while on the diet, which is a common symptom of eating disorders.

Creating a negative relationship with food

The keto diet teaches individuals to ignore their cravings and their body's signals. Carbohydrates are an essential part of a healthy, well-balanced diet. Restricting carbohydrate intake can lead to intense cravings, and the keto diet teaches individuals to ignore these cravings, potentially contributing to a disordered relationship with food.

Promoting rigid rules and a fixation on weight loss

Keto involves creating strict rules about what to eat and what to avoid, which is another characteristic of many eating disorders. This focus on following rigid rules can quickly become a fixation on weight loss, contributing to a disordered view of one's weight and body image.

Difficulty in adhering to the diet and feelings of failure

Many individuals struggle to stick to the restrictive nature of the keto diet, which can lead to feelings of failure. For those who have had an eating disorder in the past or are at risk of developing one, these feelings of shame and guilt can trigger other disordered eating behaviours such as over-exercising and purging.

Increasing the risk of relapse for those with a history of eating disorders

For individuals with a history of eating disorders, the keto diet poses a major risk of relapse. It is crucial for this group to consult with treatment specialists before trying the keto diet.

Leading to adverse health effects

When unmonitored by physicians, the keto diet can be dangerous even for those without a history of eating disorders. The "keto flu", which causes headaches, nausea, dizziness, fatigue, weakness, irritability, and muscle soreness, is a common side effect experienced by many individuals when starting the diet. Long-term ketosis can also lead to serious adverse health effects, including electrolyte imbalance, kidney stones or kidney damage, heart disease or damage, and low levels of protein in the blood.

Keto can help with binge eating

The ketogenic diet is a low-carbohydrate, high-fat, moderate-protein dietary pattern in which the body's principal energy source is fat. This typically falls into an approximate range of 60% fat, 10% carbohydrates, and 30% protein.

The ketogenic diet has been shown to help with binge eating. A case series published in the Journal of Eating Disorders reported on the successful use of a low-carbohydrate ketogenic diet for three patients with obesity and comorbid binge eating and food addiction symptoms. The patients were able to adhere to the ketogenic diet with no reported major adverse side effects. They experienced significant reductions in self-reported symptoms of binge eating episodes and food addiction, as well as weight loss ranging from 10% to 24% of their body weight.

The potential mechanisms behind the effectiveness of the ketogenic diet in reducing binge eating may involve changes in hormone systems that increase satiety, improve leptin sensitivity, and reduce appetite. This includes higher circulating levels of CCK, PYY, and decreases in ghrelin and leptin.

In addition to its benefits for binge eating, the ketogenic diet has been associated with other health benefits, such as improved athletic performance, better blood glucose control in type 2 diabetes, and weight loss. However, it is important to note that the ketogenic diet may not be suitable for everyone and should be approached with caution, especially for those with certain health conditions or risk factors.

Tips for Stopping Thinking About Food

• Distract yourself by doing something that occupies your hands and mind, such as hand sewing, writing, or cleaning.
• Stay busy with work, hobbies, or physical activities like walking.
• Plan your meals in advance so you don't have to think about what to eat throughout the day.
• Try intermittent fasting, which can help reduce the constant thoughts about food by limiting eating to a specific time window.
• Avoid artificial sweeteners and low-carb diets, as these can actually increase thoughts of food, cravings, and hunger.
• Eat more fat and protein-heavy meals to increase feelings of fullness and reduce hunger.
• Seek professional help from a registered dietitian or nutritionist to ensure a healthy and sustainable approach to dieting.

Remember, it's important to listen to your body and make adjustments as needed. If you find that keto is not working for you, there are other dietary approaches and professional support options available.

Keto can be restrictive

The ketogenic diet is a very low-carb, moderate-protein, high-fat diet that has gained popularity as a weight-loss strategy. The idea is to switch your body from a carb-burning one to a fat-burning one, a state called ketosis. However, keto can be restrictive in several ways, and it may not be a sustainable diet for everyone.

Social Isolation

Keto is a restrictive diet that can make it difficult to attend family gatherings or eat the food that friends or family are serving. This can lead to social isolation and make it challenging to connect with loved ones.

Lack of Enjoyment

The keto diet restricts many tasty and healthy foods like fruits, whole grains, and sweet potatoes. If you don't enjoy the foods allowed on keto, it can be challenging to stick to the diet long-term.

Health Concerns

Keto is not suitable for everyone and can be dangerous for those with certain health conditions. For example, the diet's lack of fiber can be an issue for those with a personal or family history of digestive health conditions, including colon cancer, or for those who experience constipation regularly.

Additionally, keto may negatively impact heart health over time, leading to higher cholesterol levels, which can increase the risk of heart disease.

Lack of Sustainability

The keto diet can be challenging to maintain due to its restrictive nature. Many people find it difficult to stick to long-term because they enjoy eating carbs, feel low on energy, or want a more flexible social life.

Nutritional Deficiencies

Keto restricts many nutrient-rich food groups, such as fruits, starchy vegetables, grains, and legumes. This can make it difficult to obtain essential vitamins, minerals, and fiber, leading to potential deficiencies and poor health over time.

Keto Flu

When transitioning to the keto diet, some people experience the "keto flu," which includes symptoms like nausea, headache, fatigue, constipation, and dizziness. This can be a challenging and unpleasant side effect of the diet.

In conclusion, while keto may offer potential benefits, such as weight loss and improved blood sugar control, it is a restrictive diet that may not be sustainable or suitable for everyone. It is important to consult a healthcare professional before starting any restrictive diet like keto to ensure it is safe and effective for your individual needs.

Keto can be unsustainable

The keto diet is a low-carbohydrate method of eating that has been around since the 1920s. While it has been popularised as a weight-loss strategy, many experts argue that it is an unhealthy and unsustainable approach to nutrition. Here are some reasons why keto can be unsustainable:

Restrictive and Unbalanced:

Keto restricts entire food groups, such as fruits, beans, legumes, and whole grains, which are typically recommended as part of a healthy diet. This restriction can lead to nutritional deficiencies and an imbalanced diet.

Short-Term Benefits, Long-Term Risks:

The keto diet may offer rapid weight loss in the short term, but this comes at a cost. The drastic reduction in carbohydrates can lead to unpleasant side effects, including fatigue, malaise, constipation, and "keto-breath." These side effects can be so severe that they deter people from continuing the diet.

Difficult to Maintain:

Cheating on the keto diet, even a little bit, can quickly knock your body out of ketosis. This means that you have to be extremely strict and vigilant about your food choices, which can be challenging and unsustainable for many people in the long term.

Lack of Scientific Evidence:

There is limited scientific research on the long-term effects of the keto diet. Most of the available studies are short-term and linked to companies marketing the keto diet, raising concerns about bias. The few long-term studies suggest that the benefits of keto diminish over time and may even lead to increased health risks, such as raised cholesterol levels.

Potential Health Risks:

Some experts argue that the keto diet can be unhealthy, especially when followed for extended periods. The National Lipid Association found that very low-carb diets were associated with "all-cause mortality" in several observational studies. This suggests potential long-term health risks that may outweigh the short-term benefits.

Individual Variability:

The keto diet may work for some people in the short term, but it is not a one-size-fits-all solution. Individual experiences with keto can vary, and it may not be sustainable or effective for everyone. Additionally, combining keto with other dietary approaches or exercise routines may yield different results.

While keto can lead to rapid weight loss, it is important to consider the potential downsides and sustainability challenges. Adopting a well-rounded and flexible dietary pattern that can be maintained long-term may be a more sustainable approach to health and weight management.

Keto can be unhealthy

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate eating pattern. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. While it can be an effective short-term solution to jump-start weight reduction, it is not intended to be adhered to long-term.

Health Risks

Keto is associated with several health risks, including:

• Nutrient deficiency: Restrictive diets like keto can lead to deficiencies in vitamins and minerals such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet can overload the liver, which is responsible for metabolizing fat.
• Kidney problems: Similarly, the kidneys help metabolize protein, and a high-protein diet may overload them.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The brain functions best when it has a steady supply of glucose from healthy carbohydrates. Low-carb diets may cause confusion and irritability.
• Increased "bad" LDL cholesterol: The keto diet is associated with an increase in LDL cholesterol, which is linked to heart disease.
• Cardiovascular risk: Research has shown that a ketogenic diet increases the risk of cardiovascular disease and other negative cardiac events.
• Impaired intestinal function: Keto diets are typically low in the fiber needed for healthy intestinal function, nutrient absorption, and immune function.
• Birth defects: Carbohydrate-restricted diets have been associated with an increased risk of neural tube defects in pregnant women or those planning to become pregnant.

Sustainability

In addition to the health risks, the keto diet is not a sustainable way of eating for most people. It is highly restrictive and can be difficult to follow long-term. It can also lead to an unhealthy relationship with food, as dieters may feel the need to restrict and overconsume.

Alternatives

Instead of keto, a more sustainable and healthy approach to weight loss is good old moderation. This means eating fatty or sugary foods sparingly and getting most of your calories from protein, fruits, vegetables, and whole grains. This type of diet is easier to stick with because it doesn't demonize certain food groups and allows for a healthy and balanced approach to eating.

Frequently asked questions