Milly Gaines
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy. While the keto diet has been shown to have numerous health benefits, it can be challenging to maintain due to hunger pangs and cravings. This is often due to the initial transition phase, during which the body adjusts from burning glucose to burning fat, resulting in increased hunger. To manage hunger on the keto diet, it is important to ensure adequate hydration, sleep, and electrolyte balance. Additionally, focusing on consuming enough healthy fats, protein, and fiber can help keep you fuller for longer. It is also recommended to work with a registered dietitian to ensure you are getting essential nutrients while maintaining ketosis.
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What You'll Learn
Ensure you're eating enough fat, protein and fibre
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams. On a 2,000-calorie diet, this can translate to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.
It is important to ensure you are eating enough fat, protein, and fiber to keep you fuller for longer. Fat should be your main source of energy and fuel on a keto diet, and it is recommended that over 70% of your daily calories should come from fat. Healthy fats and oils such as coconut oil, animal fats like tallow and duck fat, nuts, seeds, and avocados can help boost your fat intake. You can also add MCT oil, butter, and other fats to your morning coffee.
Protein intake should be moderate as very high intake can interfere with ketosis. The upper limit is around 35% of total calorie intake. To increase your protein intake, you can add half a scoop of whey protein to your shakes or yogurt.
Fiber intake is also important to prevent constipation, which is a common side effect of the keto diet due to the reduced consumption of fibrous foods. Include a variety of vegetables, fruits, nuts, and seeds in your diet to ensure adequate fiber intake.
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Drink plenty of water
The keto diet can put dieters at risk of dehydration, so it is important to ensure you are drinking enough water. Dehydration can cause weakness, dizziness, and fatigue, which are also signs of hunger, so it is important to consider your water intake before reaching for a snack.
Drinking water can help you feel more satiated, so you might eat less at your next meal. If you feel hungry, try drinking 16-24 ounces of water and waiting 15 minutes to see if you are still hungry. This is because hunger pangs might actually be thirst.
However, it is important to be mindful of overhydration, which can cause severe electrolyte imbalances. Electrolytes allow your body to take advantage of the water you are consuming, so it is important to ensure you are getting enough of them. Eating a keto diet means keeping your carbohydrate intake very low, which can increase water loss, so it is important to be mindful of this and ensure you are drinking enough water.
A rule of thumb is to divide your body weight in half and drink that many ounces of water daily. For example, if you weigh 160 pounds, you should drink 80 ounces of water per day. However, this amount could be more for someone on keto, as the diet alters your body's water and electrolyte levels. For a more accurate recommendation, the National Library of Medicine states that adults should drink 2.7 to 3.7 liters of water per day.
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Get 7-9 hours of sleep
If you're feeling hungry on a keto diet, there are several keto-approved snacks you can eat to curb your hunger. These include nuts, cheese, boiled eggs, meat, raw veggies, and dark chocolate. You can also try drinking 16-24 ounces of water and waiting 15 minutes to see if you're still hungry, as thirst can sometimes be mistaken for hunger.
Now, on to sleep.
Why You Need 7-9 Hours of Sleep
Sleep isn't a luxury, it's a biological necessity. Most healthy adults need between seven and nine hours of sleep each night. Getting less than seven hours of sleep has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents. Not only that, but ongoing sleep deprivation can lead to serious health issues, including high blood pressure, heart disease, weight gain, and depression.
How to Get 7-9 Hours of Sleep
To get a good night's sleep, it's important to evaluate your sleep habits and hygiene practices. Ask yourself the following questions:
- Do I have any health issues that might require more rest?
- Am I taking any medications that affect my sleep or daytime energy levels?
- Do I have a high level of daily energy expenditure?
- Do I play sports or work in a labor-intensive job?
- Do my daily activities require alertness to be done safely?
- Do I drive every day or operate heavy machinery?
- Do I feel sleepy while doing these activities?
- Do I have or have I had a sleep disorder?
- Do I depend on caffeine to get through the day?
- Do I sleep more when I have an open schedule?
You can use your answers to these questions to determine your optimal amount of sleep. If you're still unsure, you can use a sleep calculator to help you figure out when to go to bed, based on your wake-up time and age. You can also talk to your doctor to review your overall health, sleep patterns, and whether you need more or less sleep than recommended.
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Manage stress and have a positive mindset
If you're feeling hungry on a keto diet, it's important to first determine whether you're actually thirsty or craving something sweet, salty, or sugary. Staying hydrated by drinking plenty of water can help curb hunger pangs. Additionally, consuming enough fat, protein, and fiber can promote satiety and reduce hunger. To ensure you're getting sufficient fat, you can incorporate healthy fats and oils like coconut oil, grass-fed butter, olive oil, and other animal fats into your cooking. You can also add MCT oil and butter to your morning coffee.
While on a keto diet, it's essential to manage stress and maintain a positive mindset. Interestingly, research suggests that the keto diet may positively impact mental and emotional well-being, reducing cognitive and emotional stress, depression, anxiety, and loneliness. The keto diet has been linked to improved mood and mental well-being, potentially due to its influence on neurotransmitters like dopamine and serotonin, which regulate mood, and the gut microbiome, which affects behavior and stress response.
To further support stress management and a positive mindset while on the keto diet, consider the following strategies:
- Exercise: Physical activity can suppress the production of the hunger hormone, ghrelin, and increase feelings of fullness. It also boosts your overall health and supports your weight loss efforts.
- Meal planning and intermittent fasting: Planning your meals in advance can help you stay on track and avoid making food choices that might hinder your progress. Intermittent fasting can also help you become more metabolically adapted.
- Focus on whole foods: Prioritize consuming a variety of whole foods, especially those rich in magnesium, such as avocado, almonds, and dark chocolate, as these may help with depressive symptoms.
- Seek professional guidance: If you're new to keto, consider starting under the guidance of a nutrition professional, such as a dietitian, to ensure you're meeting your nutritional needs and maintaining a balanced approach to your mental and physical health.
Remember, while the keto diet has potential mental health benefits, it may not be suitable for everyone. If you experience any negative mental health effects or feelings of depression, discontinue the diet and seek advice from a qualified mental health professional.
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Eat keto-approved snacks
Sticking to a keto diet can be challenging, especially when hunger pangs strike. The good news is that there are plenty of keto-approved snacks that are both delicious and nutritious. Here are some ideas to keep you full and satisfied:
High-Fat Snacks
As the keto diet is a low-carb, high-fat diet, ensuring you consume enough healthy fats is crucial. Avocados are a fantastic source of healthy fats and can be enjoyed in various ways. Try making guacamole by mashing avocado with lime juice, red onion, and spices. You can also freeze avocado slices and blend them with unsweetened almond milk for a creamy, frozen treat. Other high-fat snacks include nuts, olives, and dark chocolate. For an extra boost of healthy fats, add MCT oil or butter to your morning coffee.
Protein-Rich Snacks
Snacks high in protein will help keep you fuller for longer. Hard-boiled eggs are a convenient and portable option. You can also try mini frittatas or egg muffins, which can be customized with your favorite low-carb ingredients. If you're a seafood lover, shrimp skewers are a great option. Season shrimp with a Cajun dry rub, thread them onto skewers with bell pepper slices, and bake or grill to perfection.
Vegetable-Based Snacks
Vegetables are an important part of the keto diet, providing essential nutrients and fiber. Try pairing raw or lightly cooked vegetables with nut butter for a simple and nutritious snack. Cauliflower is another versatile vegetable that can be transformed into cheesy bread or used as a base for keto-friendly sushi rolls. If you're craving something crunchy, try making zucchini chips or cucumber bites.
Creative Combinations
Keto-friendly snacks can also be creative and indulgent. Try bacon guacamole bombs, combining the best of both worlds. For a sweet treat, indulge in keto peanut butter cup fat bombs or cookie dough fat bombs. If you're craving something savory, rosemary keto crackers or keto tortilla chips with dips like smoked salmon or bacon spinach are excellent options.
Remember, planning and preparation are key to success when following a keto diet. Keep a variety of keto-approved snacks on hand, and always read food labels to ensure they fit within your macronutrient goals.
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Frequently asked questions
During the initial transition phase, known as "keto flu", your body adjusts from burning glucose for energy to burning fat. This metabolic shift can cause temporary hunger as your body adapts. You may also not be consuming enough calories or the right balance of macronutrients.
Make sure you are drinking enough water. Some research shows that drinking water can help you feel more satiated. You should also ensure you are getting enough electrolytes, such as sodium, potassium, and magnesium, which can help manage hunger.
You should be eating enough fat, protein, and fiber to keep you fuller for longer. You can add more fat to your diet by cooking with healthier oils like coconut oil, grass-fed butter, olive oil, and animal fats like tallow and duck fat. You can also eat fatty foods like fish, meats, nuts, seeds, and avocados.
There are lots of keto-friendly snacks available. You could try Greek yogurt or cottage cheese, which are high in protein and can be combined with nuts, cinnamon, or other spices.
It can take up to a month for your body to be fat-adapted, so you may experience hunger while your body is missing carbs and other nutrients. However, some people report that they continue to feel hungry on keto, even after a year and a half.
