Controlling Carb Cravings On Keto: Strategies For Success

Cravings are a normal part of any diet, and the keto diet is no exception. While the keto diet is a great way to lose weight and increase energy, it can be challenging to follow due to cravings for sweets and carbs. The good news is that there are several strategies to help manage these cravings and stick to the keto diet. Here are some tips to help you control your carb cravings:

- Understand the causes of cravings: Cravings can be caused by psychological factors such as seeing or smelling tempting foods, as well as physical factors like sugar withdrawal and hormonal shifts.

- Control your environment: Keep carbs out of your house or at least out of sight. This will help reduce triggers and minimize cravings.

- Eat low-carb vegetables: Include nutrient-dense, fibre-rich vegetables like kale, spinach, broccoli, and asparagus in your diet. Fibre helps you feel full without adding extra calories.

- Get enough sleep: Sleep deprivation can disrupt your hormones and increase cravings. Aim for 7-9 hours of sleep per night to help manage your appetite.

- Stay hydrated: Thirst can sometimes be mistaken for hunger. Drink plenty of water and consider adding electrolytes like sodium and potassium to your water or food.

- Consume healthy fats: Dietary fat helps suppress your appetite and prevents overeating. Include healthy fats like avocados, nuts, and olive oil in your meals.

- Focus on protein: Protein is crucial for satiety and can help you feel fuller for longer. Include high-quality protein sources like meat, poultry, fish, and eggs in your diet.

- Manage stress: Stress can trigger cravings for sugary foods. Practice stress management techniques such as meditation, spending time in nature, or nurturing relationships.

- Allow time for adaptation: It takes time for your body to adapt to using fat for energy instead of carbohydrates. Be patient and give yourself a few weeks to adjust to the keto diet.

- Don't restrict calories: Calorie restriction can intensify cravings. Instead, focus on eating nutritious, filling meals with healthy fats and proteins.

Eat low-carb vegetables like kale, spinach, broccoli and asparagus

Eating low-carb vegetables like kale, spinach, broccoli, and asparagus can be an effective strategy to combat carbohydrate cravings on a keto diet. Here's how:

Kale

Kale is a nutrient-dense, dark leafy green vegetable that is packed with vitamins K and iron. It is extremely low in carbs, making it an excellent choice for those on a keto diet. You can easily incorporate kale into your meals by adding it to salads, smoothies, or even baking it into keto-friendly chips.

Spinach

Spinach is another excellent low-carb vegetable option, as it is rich in vitamins K and iron while being extremely low in carbs. Spinach is versatile and can be added to omelets, stir-fries, or blended into smoothies.

Broccoli

Broccoli is a nutritional powerhouse, offering various essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. With only 3.6 grams of net carbs per cup of raw broccoli, it is a perfect vegetable to include in a keto diet. Broccoli can be steamed, roasted, eaten raw, or added to stir-fries and salads.

Asparagus

Asparagus is another keto-friendly vegetable with low carb content. A 60-gram serving of cooked asparagus (about 4 spears) contains only 2.5 grams of total carbs and 1.3 grams of net carbs. Asparagus can be enjoyed in various ways, such as wrapped in bacon, roasted, or stuffed into chicken breast.

By incorporating these low-carb vegetables into your keto meals, you can effectively manage your carbohydrate intake while still enjoying a variety of tasty and nutritious foods.

Drink water and stay hydrated

Drinking water and staying hydrated is an important part of beating carb cravings on a keto diet.

Firstly, thirst can often be mistaken for hunger. Drinking water can help to curb cravings and reduce the likelihood of experiencing keto cravings at all.

Secondly, the keto diet is associated with an increase in fluid and electrolyte needs. When we eat foods high in sodium and other salts, we need to drink more water. If you are eating bacon, adding extra salt to your food, or consuming other salty foods, you need to drink more water to stay hydrated.

Drinking water is also important for kidney health. The kidneys excrete excess fluid and electrolytes during ketosis, so it is crucial to replenish your body with water to feel well and energetic and to minimise muscle cramps.

Finally, dehydration makes it challenging for your body to produce glycogen, the stored form of glucose. This is especially true when you have been exercising.

Therefore, drinking water and staying hydrated is an important way to beat carb cravings on a keto diet.

Consume healthy fats like avocados, nuts and cheese

Consuming healthy fats is a crucial part of the keto diet, which is a low-carb, high-fat, high-protein diet. The diet causes the body to burn fat instead of carbohydrates, resulting in weight loss and increased energy.

Avocados are a great source of healthy fats and are perfect for a keto diet. They contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per serving, as well as being a good source of fibre, potassium, calcium, magnesium and B vitamins. Avocados are also very versatile and can be eaten alone or added to various dishes such as salads, soups, desserts, sauces and guacamole.

Nuts are another excellent source of healthy fats and can be easily added to a keto diet. Examples include almonds, which contain 16.7 grams of fat, 8.7 grams of protein and only 2.1 grams of carbohydrates per 100-gram serving. Other nut options include walnuts and pumpkin seeds, which are also high in fat and protein while being low in carbohydrates.

Cheese is also a good source of healthy fats and is naturally high in fat and low in carbohydrates. There are many types of cheese that are suitable for a keto diet, including cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese and cottage cheese. However, it is important to consume cheese in moderation as part of a balanced diet.

In addition to avocados, nuts and cheese, other healthy fat sources to include in a keto diet are olive oil, eggs, animal proteins such as chicken, and oily fish such as salmon, sardines, mackerel and anchovies.

Get enough sleep

Sleep plays a crucial role in managing cravings, especially when you're on a keto diet. Sleep deprivation increases your hunger hormone, ghrelin, which makes you crave carbs. Therefore, getting seven to nine hours of sleep is essential for managing cravings. Here are some tips to get enough sleep while on a keto diet:

• Maintain a consistent sleep schedule: Establish a fixed bedtime and wake-up time and stick to it, even on weekends. This helps regulate your body's internal clock and improves sleep quality.
• Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, listening to soothing music, or practising relaxation techniques like deep breathing or meditation. Avoid stimulating activities and screen time close to bedtime.
• Optimise your bedroom environment: Ensure your bedroom is quiet, dark, and relaxing. Consider using blackout curtains, earplugs, or a white noise machine to create a peaceful sleep environment.
• Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol close to bedtime as they can disrupt your sleep. Caffeine stays in your system for several hours, so limit your intake to the morning or early afternoon.
• Stay hydrated: Dehydration can impact your sleep quality. Make sure to drink enough water throughout the day, but try to reduce your fluid intake closer to bedtime to prevent frequent nighttime urination.
• Exercise during the day: Regular physical activity can help improve your sleep. However, avoid strenuous exercises close to bedtime, as it may make it harder to fall asleep.
• Manage stress: Stress and anxiety can interfere with your sleep. Practise stress management techniques such as yoga, meditation, or journaling to help you unwind and prepare your mind and body for sleep.
• Avoid large meals before bed: Eating a heavy meal close to bedtime can disrupt your sleep. Try to finish dinner a few hours before sleeping and opt for a light, keto-friendly snack if you need something before bed.
• Address digestive issues: The keto diet may cause digestive problems like diarrhoea or constipation, which can impact your sleep. If you experience these issues, consult a healthcare professional for advice on managing them effectively.

Reduce stress

Stress is a common trigger for carb cravings, especially for sugary foods. This is because our brains are hardwired to receive a temporary high from eating sugar. As a result, we are literally addicted to it.

Stress management can go a long way in improving your nutrition and reducing your cravings. Here are some ways to reduce stress:

• Meditate
• Spend time in nature
• Exercise regularly
• Minimise screen time
• Get a massage
• Take a walk in nature
• Journal
• Nurture your relationships
• Get enough sleep
• Drink water

Frequently asked questions