Strategies To Curb Carb Cravings On A Keto Diet

Carb cravings are a common occurrence when starting a keto diet. This is because your body is adjusting to burning fat instead of glucose for energy. While cravings are normal, there are several strategies you can use to manage them. Firstly, it is important to eat a healthy, balanced diet with sufficient protein and healthy fats, as well as low-carb vegetables. Staying hydrated and getting enough sleep can also help reduce cravings. Additionally, removing tempting foods from your environment and managing stress through exercise or meditation can be effective. Finally, be mindful of your hunger cues and try to avoid alternative sweeteners, as these may prolong cravings.

Eat more protein and healthy fats

Eating more protein and healthy fats is a great way to combat carb cravings on a keto diet.

Protein and fat are both macronutrients that are known to boost satiety and meet your body's energy requirements. Eating enough protein and fat will help you feel fuller for longer, reducing the likelihood of carb cravings.

• Include a source of protein and healthy fats at every meal. This might include eggs, meat, poultry, fish, shellfish, tofu, or tempeh.
• If you're eating animal protein, aim for high-quality, grass-fed, or organic sources where possible.
• For vegetarians and vegans, consider adding extra plant-based protein sources like hemp or pea protein powders to help you meet your protein intake goals.
• Healthy fats include avocados, nuts (such as macadamia nuts), eggs, coconut meat, and grass-fed or organic cheese (if tolerated).
• Prioritize getting enough protein and fat over restricting calories, especially when starting a keto diet. It's important to listen to your body and eat when you're hungry.
• If you're struggling with cravings, try adding more healthy fats to your meals or as snacks between meals.
• Be mindful of your micronutrient intake as well. Eat a variety of low-carb, whole foods to ensure you're getting enough vitamins and minerals, which can also help reduce cravings.

By focusing on eating enough protein and healthy fats, you'll be able to better manage your carb cravings and set yourself up for success on a keto diet.

Drink more water

Drinking more water is one of the most important things you can do to curb your carb cravings on a keto diet. Dehydration can trick your body into thinking you're hungry and craving certain foods that are not keto-friendly.

Water is crucial, especially when you're first starting a keto diet. Thirst is a good indicator of your fluid needs, but you may also need to pay attention to your electrolytes, such as sodium and potassium.

It's possible that what you think is a carb craving is actually a sodium craving. In ancestral times, sodium was scarce, so we evolved to crave salty things. Adding a few shakes of salt to your water and a few more to your food may help your "carb" cravings dissipate.

Drinking enough water is essential for maintaining proper hydration, especially when following a keto diet. It will help your body produce glycogen, the stored form of glucose, which is challenging to do when dehydrated, especially after exercising.

Drinking more water will also help flush out excess ketones, which can build up in your body and cause side effects such as bad breath, headache, and nausea.

So, if you're feeling hungry or craving carbs, try drinking a glass of water first. It may be all your body needs to feel satisfied and curb those cravings.

Get enough sleep

Sleep plays a crucial role in managing cravings when on a keto diet. Poor sleep has been shown to increase the hunger hormone, ghrelin, which results in increased cravings throughout the day.

Getting enough sleep is essential for managing cravings. Aim for seven to nine hours of sleep per night. If you're experiencing insomnia when starting a keto diet, there are several strategies you can implement to improve your sleep:

• Gradually reduce carbohydrates: Instead of cutting out carbs completely, try eliminating one type of high-carb food at a time, such as grains, sugary desserts, starchy vegetables, or fruits. This can help reduce feelings of discomfort and deprivation.
• Consume carbs later in the day: Eating carbs before bed can improve sleep by increasing brain tryptophan, which is then metabolized into serotonin and melatonin. Focus on keto-friendly carb sources, such as cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can occur due to low insulin levels on a keto diet. Eat a variety of electrolyte-rich foods, such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Eat keto-friendly foods that promote better sleep: Include foods rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples are almonds, spinach, chia seeds, dark chocolate, beef, poultry, cheese, eggs, salmon, and mackerel.
• Follow a consistent sleep schedule: Stick to a specific bedtime and wake-up time, ensuring you get the recommended seven to nine hours of sleep each night.
• Exercise regularly but avoid nighttime workouts: Exercise can help relieve insomnia and speed up ketosis and weight loss. Avoid intense workouts close to bedtime, as they may interfere with sleep.
• Practice relaxation techniques: Wind down before bed with a relaxing routine, such as reading a book, listening to soft music, or meditating.
• Avoid caffeine close to bedtime: Cut back on coffee and avoid consuming it within six hours of bedtime.
• Limit the use of electronics at night: The blue light emitted by electronic devices suppresses melatonin. If you must use them, consider using blue light-blocking glasses or turning on the night shift mode on your phone.
• Keep intermittent fasting periods short: Intermittent fasting can interfere with sleep when done for extended periods. Aim for 12-16 hours of fasting instead of a 24-hour fast.

Reduce stress

Stress can be a huge trigger for carb cravings. Sugary foods give us a temporary high, and we are literally addicted to them. So when we're stressed, we tend to reach for them.

• Meditate
• Exercise
• Go for a walk
• Do yoga
• Get a massage
• Take a break and go for a walk if you're feeling overwhelmed
• Try to get more sleep. Poor sleep is highly attributable to cravings and has been shown to increase the hunger hormone, ghrelin, resulting in increased cravings throughout the day.
• Try to minimize your stress levels as much as possible. Not only will this prevent cravings, but stress is not a good thing for your whole body and lifestyle. A healthy lifestyle is not just about what you eat.

Eat low-carb vegetables

Eating low-carb vegetables is one of the best ways to control carb cravings on a keto diet.

Vegetables like kale, spinach, broccoli, and asparagus are some of the most nutrient-dense foods and are rich in fibre, an indigestible carbohydrate. Fibre helps fill you up without adding calories and, unlike other carbs, it won't kick you out of ketosis.

Other low-carb veggies include cauliflower, cabbage, brussels sprouts, lettuce, and avocados.

You can also eat nuts, seeds, and legumes like flaxseed, pumpkin seeds, chia seeds, and almonds. These are also high in fibre and other nutrients, and can help you feel full and reduce cravings.

Frequently asked questions