Satisfy Carb Cravings While On Keto: Smart Food Choices

Cravings for carbohydrates are common when starting a keto diet, and they can be both psychological and physical. The psychological causes can be related to your environment, such as the smell of baked bread or the sight of an ice cream sandwich, triggering your cravings. Additionally, hunger can be habitual, such as eating ice cream every night at 9 pm, and your body will anticipate this ritual. On the other hand, physical causes of carb cravings are related to the reduction in glucose supply when following a keto diet. This can lead to a low blood sugar state called hypoglycaemia, which triggers hunger. Sugar withdrawal can also trigger cravings, as sugar activates similar areas of the brain as addictive drugs. To manage carb cravings, it is recommended to have a comprehensive mind-body approach. This includes controlling your environment by minimising triggers, eating low-carb vegetables, getting enough sleep, staying hydrated, and consuming healthy fats and proteins. It is also important to be patient as it may take some time for your body to adapt to the keto diet.

Eat low-carb vegetables

Vegetables are an important part of a keto diet. Non-starchy vegetables such as kale, spinach, broccoli, cauliflower, and asparagus are some of the most nutrient-dense foods around. They are also a great source of fibre, which helps to fill you up without adding extra calories.

When you're on a keto diet, it's important to eat a variety of low-carb vegetables to ensure you're getting enough nutrients. Roasting vegetables in the oven is a great way to add flavour and make them more enjoyable to eat. In addition to the vegetables mentioned above, you can also eat brussels sprouts, cabbage, lettuce, avocados, almonds, chia seeds, and berries in moderation.

It's important to note that starchy vegetables like corn, sweet potatoes, and carrots are not encouraged on a keto diet. However, there are plenty of other delicious and nutritious options to choose from.

By including a variety of low-carb vegetables in your diet, you'll not only be providing your body with essential nutrients but also helping to curb your cravings for carbs.

Get enough sleep

Sleep is essential for managing cravings and hunger. Sleep deprivation increases the hunger hormone, ghrelin, which makes resisting carbs more difficult. Aim for seven to nine hours of sleep per night. If you're not getting enough sleep, your ability to make healthy food choices will be impaired.

In addition to increasing your hunger, sleep deprivation can also cause a range of other issues, including:

• Difficulty achieving fat loss
• Immune system issues
• Cardiovascular problems, such as high blood pressure or an increased risk of heart attacks
• Mental health problems, such as depression

If you're struggling to fall asleep or are experiencing insomnia, there are several strategies you can try:

• Maintain a consistent sleep schedule, even on weekends.
• Optimise your bedroom environment by keeping it quiet, dark, and relaxing.
• Remove electronic devices from your bedroom.
• Avoid large meals, caffeine, and alcohol close to bedtime.
• Stay adequately hydrated—people on the keto diet need a higher water intake.
• Exercise during the day to help you fall asleep more quickly at night and improve your sleep quality.
• Practise relaxation techniques such as reading, listening to music, stretching, or taking a shower before bed.

Stay hydrated

Staying Hydrated on Keto

Staying hydrated is essential when following a keto diet. The keto diet is a low-carbohydrate, high-fat diet that puts the body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. This process can lead to increased fluid loss, as the liver produces ketones that the body uses as fuel, resulting in more frequent urination. As such, staying hydrated is crucial to avoid dehydration and related side effects. Here are some tips to ensure you stay hydrated while on a keto diet:

Drink Plenty of Water

Drinking water is the most accessible and affordable way to stay hydrated. While the general guideline of "8 glasses a day" is a good starting point, it's important to listen to your body and adjust your water intake accordingly. Thirst is a good indicator of fluid needs, but don't wait until you're thirsty to drink. Keep a filled cup or bottle of water with you at all times, especially near your bed, sofa, or desk, to make hydration convenient and effortless.

Consume Water-Rich Foods

In addition to drinking water, eat water-rich fruits and vegetables to boost your hydration levels. Since the keto diet restricts carbohydrates, choose water-rich, low-carb options such as watermelon, strawberries, grapefruit, cantaloupe, and peaches, and lettuce, celery, bok choy, radishes, and cucumbers. These foods will not only hydrate you but also provide essential nutrients and fibre.

Include Electrolyte-Rich Foods and Drinks

The keto diet can lead to an electrolyte imbalance, particularly a deficiency in sodium, potassium, and magnesium. To counteract this, include electrolyte-rich foods and drinks in your diet. You can add a few shakes of salt to your water and meals, or use lite salt, which has a higher potassium-to-sodium ratio. Broth-based soups are an excellent way to get both hydration and electrolytes, and you can also add chicken or other keto-approved foods to make it a more substantial meal.

Tea and Coffee are Good Options

If you enjoy tea and coffee, you can continue drinking them in moderation while on the keto diet. Just be mindful of your caffeine intake, and avoid adding too much sugar or honey. Instead, opt for natural sweeteners like stevia. Green tea, black tea, and herbal teas are excellent choices as they contain less caffeine.

Try Mineral Water

Mineral water can be a great way to supplement your hydration and electrolyte intake, especially if you can afford it. It is often rich in magnesium and calcium, which are crucial for maintaining proper hydration and bone health. Tap water and bottled water also contain minerals, but the amounts can vary depending on your location.

Consume healthy fats

Consuming healthy fats is a crucial aspect of the keto diet and can be highly beneficial in managing carb cravings. Here are some reasons why you should focus on consuming healthy fats:

Satiety and Appetite Suppression

Dietary fat is essential for satiety and can help prevent overeating. By including healthy fats in your meals, you'll feel more satisfied and less inclined to reach for carb-rich foods. This is because fat is known to boost satiety and meet your body's energy requirements.

Energy Source

On a keto diet, your body uses fat instead of glucose as its primary energy source. This means that dietary fat becomes crucial for maintaining your energy levels. By consuming healthy fats, you provide your body with the fuel it needs to function optimally.

Weight Loss

The keto diet is often associated with weight loss, and consuming healthy fats can contribute to this goal. When you eat more fat, your body learns to burn fat for fuel instead of relying on glucose. This shift in fuel sources can lead to weight loss and improve your overall body composition.

Food Choices

When following a keto diet, it's important to make wise food choices to ensure you're getting enough healthy fats. Avocados, olive oil, nuts, dairy products, eggs, and animal fats are all excellent sources of healthy fats. Incorporating these foods into your meals will help you stay within the keto guidelines while also managing your carb cravings.

Meal Ideas

• Avocado toast: Spread some avocado on keto-friendly bread, such as almond flour bread or another low-carb option.
• Egg dishes: Try boiled, scrambled, or omelet eggs with added healthy fats like grass-fed butter or avocado oil.
• Fatty fish: Salmon, sardines, and mackerel are excellent sources of healthy fats and can be prepared in various tasty ways.
• Cheese: Opt for organic or grass-fed cheese if you tolerate dairy.
• Nuts: Macadamia nuts, almonds, and chia seeds are great choices for healthy fats and can be easily incorporated into snacks or meals.

Reduce stress

Stress is a common trigger for carb cravings. When we're stressed, our bodies crave quick sources of energy like carbohydrates and sugars. This is because stress increases our need for serotonin, a neurotransmitter that regulates mood and is associated with positive feelings. Carbohydrates encourage serotonin production, so we often turn to carb-rich foods as a coping mechanism.

To reduce stress and curb carb cravings, try incorporating some of the following activities into your lifestyle:

• Exercise: Physical activity is a great way to reduce stress and improve your mood. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or yoga, most days of the week.
• Sleep: Getting enough sleep is crucial for managing stress and cravings. Aim for 7-9 hours of sleep each night to help regulate your appetite and enhance your motivation to make healthier choices.
• Nature: Spending time in nature is a natural stress reliever. Try going for a walk outdoors, practising forest bathing, or simply sitting in a park to clear your mind and reduce stress levels.
• Meditation: Mindfulness practices like meditation can help you manage stress and gain a sense of calm. There are various types of meditation to explore, such as mindful breathing, guided visualisation, or loving-kindness meditation.
• Journaling: Writing down your thoughts and feelings in a journal can help you process and cope with stress. It allows you to reflect on stressful events and gain perspective on challenging situations.
• Social Connection: Nurturing relationships and spending time with loved ones is essential for stress management. Social support provides a sense of belonging and security, reducing feelings of loneliness and stress.
• Limit Screen Time: Excessive screen time can contribute to stress and negatively impact your mental health. Try setting boundaries, such as designated screen-free times or spaces, to minimise the negative impacts of technology.
• Healthy Habits: Adopt healthy habits that promote stress reduction, such as practising yoga, getting a massage, listening to soothing music, or engaging in creative activities like colouring or painting.

Remember that managing stress is a lifelong practice, and these strategies should be incorporated into your daily routine for long-term benefits. Additionally, if you're struggling with stress or mental health concerns, consider seeking support from a qualified healthcare professional.

Frequently asked questions