Jeffrey Salazar
Sugar cravings are a common occurrence when starting a ketogenic diet. This can be due to a variety of reasons, including changes in insulin sensitivity, lack of sleep, stress, physical activity, and even dehydration. To combat sugar cravings on keto, it is recommended to eat enough healthy fats and protein to keep satiated and avoid low energy. Additionally, one should minimize exposure to sights and smells that trigger cravings. Eating keto-friendly snacks and sweeteners can help satisfy sweet tooth cravings while staying within the diet's guidelines. These include dark chocolate, berries, avocados, peanut butter fat bombs, and zucchini chips.
What to eat to stop sugar cravings on keto
| Characteristics | Values |
|---|---|
| High-fat content | Avocado, peanut butter fat bombs, coconut fat bombs, cheese, beef jerky, eggs, meat, bone broth |
| High-protein content | Meat, eggs, cheese, beef jerky, peanut butter fat bombs, bone broth |
| High-fibre content | Avocado, zucchini chips, chia seed pudding, hummus with vegetable sticks |
| Sweet | Dark chocolate (70% or more cocoa), berries, apples, oranges, keto-friendly sweeteners |
| Salty | Almonds, macadamia nuts, zucchini chips |
| Healthy fats | Avocado, coconut |
| Healthy snacks | Keto-friendly berries, zucchini chips, chia seed pudding, hummus with vegetable sticks |
| Natural sweeteners | Monk fruit sweetener, allulose, erythritol, stevia |
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What You'll Learn
Eat more protein and healthy fats
Eating more protein and healthy fats is a great way to combat sugar cravings on a keto diet. When you don't eat enough protein, your body may compensate by craving sugary, carb-rich foods to make up for the lack of essential nutrients. Protein is a crucial fuel source that helps keep you full and satisfied.
Keto dieters often consume a lot of protein and healthy fats, which keeps blood sugar levels steady. Healthy fats are especially important in the early stages of a keto diet, as they provide the body with the fuel it needs to avoid symptoms like low energy and brain fog. Good sources of healthy fats include avocados, peanut butter, coconut oil, olive oil, and nuts like almonds and macadamia nuts. These foods are also high in fat and can help curb sugar cravings.
In addition to healthy fats, it's important to include lean protein sources in your diet to help curb sugar cravings. Meat, eggs, cheese, and low-carb vegetables are all good options. Hummus is another excellent source of protein and goes well with low-calorie, high-fibre vegetables like carrots, cucumbers, or bell peppers.
It's also important to remember that hunger and sugar cravings can be triggered by environmental factors such as sights and smells. To minimize cravings, it's helpful to keep carbs out of the house or at least out of sight. Planning meals and snacks in advance can also help ensure that you're eating enough protein and healthy fats to stay full and satisfied, reducing sugar cravings.
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Consume natural sweeteners
Sugar cravings are a common occurrence when starting a ketogenic diet. This happens because your body is adjusting to burning fat for energy instead of sugar. During this transition, it is important to eat enough healthy fats and protein to fuel your body and avoid cravings.
Natural sweeteners can help curb sugar cravings while on a keto diet. Here are some suggestions:
- Berries: Enjoy them raw, in keto desserts, or blended into smoothies. Berries are low in carbs and high in fibre, making them a nutritious option to satisfy your sweet tooth.
- Avocado: Avocados are high in healthy fats and fibre, making them a great addition to meals or snacks. They can be used in both sweet and savoury dishes, such as guacamole or creamy desserts.
- Zucchini chips: Thinly slice zucchini, toss them in olive oil, add seasonings, and bake until crispy. These homemade chips are a delicious, low-carb alternative to potato chips.
- Dark chocolate: Opt for dark chocolate with a high percentage of cocoa (70% or more) and minimal added sugars. It satisfies your sweet tooth while providing antioxidants.
- Peanut butter fat bombs: These energy balls are made with peanut butter, coconut oil, and a natural sweetener like stevia or erythritol. They provide a quick energy boost and help curb sweet cravings.
- Monk fruit sweetener: This natural sweetener has a great taste and won't affect your blood sugar levels.
While these natural sweeteners can help curb sugar cravings, it is important to consume them in moderation as part of a balanced keto diet.
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Drink Ketoade
Sugar cravings are a common occurrence when starting a ketogenic diet. This happens because your body is adjusting to burning fat for energy instead of relying on sugar and carbohydrates. In addition, sugar acts on the brain in a similar way to addictive drugs, so it's no surprise that you might experience cravings when you stop eating it.
Drinking Ketoade can be an effective way to combat sugar cravings. Ketoade is a sugar-free, zero-carb drink that replenishes your electrolytes. It is important to stay well-hydrated when following a keto diet because your body loses more fluids than usual, and water alone may not be enough.
There are many recipes for Ketoade online, and you can get creative with the flavours. However, there are some key ingredients that you need to include to address an electrolyte imbalance. These include:
- Salt for sodium
- Lite salt for sodium and potassium (or a potassium citrate powder)
- Magnesium citrate powder
- Lemon juice
- Sweetener (optional)
Some people also add apple cider vinegar and use Himalayan salt for additional minerals.
It is recommended that you drink 16oz of Ketoade first thing in the morning to reduce sugar cravings throughout the day. You can make a batch the night before and keep it in the fridge, ready to grab and drink throughout the day.
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Eat fruits and vegetables
Fruits and vegetables are an important part of a healthy diet, but not all of them are keto-friendly. Most fruits are too high in carbohydrates to be eaten on a strict ketogenic diet. However, berries are an exception due to their high fibre content, which reduces the number of net carbohydrates per serving. Other fruits that are typically considered vegetables, such as avocados, tomatoes, and star fruit, are also suitable for a keto diet. Avocados, in particular, are a good option as they are high in healthy fats and fibre, which can help curb sugar cravings.
When choosing vegetables for a keto diet, it is generally recommended to stick to above-ground vegetables as they tend to be lower in carbohydrates. Some good options include broccoli, celery, courgette, and butternut squash. These vegetables are packed with vitamins and minerals and are a good source of fibre.
It is important to note that while fruits and vegetables provide essential nutrients, they should be consumed in moderation on a keto diet to maintain ketosis. Additionally, sugar cravings can be managed by staying hydrated, managing stress, and getting enough sleep.
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Avoid artificial sweeteners
Sugar cravings are a common occurrence on a keto diet, especially when you are starting out. This is because your body is adapting to burning fat for energy instead of sugar. In addition, sugar is addictive, and the more you consume, the more you crave.
Artificial sweeteners are often used as a substitute for sugar when following a keto diet. However, they can have similar effects on the brain as addictive drugs, and you may find that you crave sugar when your blood sugar levels drop after consuming them.
Artificial sweeteners can also be high in calories and may cause your body to get confused about whether to burn sugar or fat for energy, leading to continued sugar cravings.
To avoid these potential issues, it is best to steer clear of artificial sweeteners altogether when trying to curb sugar cravings on a keto diet. Instead, opt for natural sweeteners such as stevia, erythritol, or monk fruit sweetener, which will not affect your blood sugar levels.
In addition, make sure you are consuming enough healthy fats and protein to keep you feeling full and satisfied, as this can help to reduce cravings. Eating plenty of non-starchy vegetables, healthy fruits, and keto-friendly snacks can also help to curb sugar cravings by providing essential nutrients and keeping your blood sugar steady.
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Frequently asked questions
You can try some keto-friendly sweet snacks like berries with cream, a small piece of dark chocolate, or peanut butter fat bombs. Other keto-friendly snacks include cheese sticks, beef jerky, hard-boiled eggs, and zucchini chips.
Sugar cravings on keto can be due to low blood sugar, which can be caused by forgetting to eat, physical exertion, or stress. They can also be caused by psychological factors, such as seeing or smelling something sweet, or by a lack of sleep.
To reduce sugar cravings on keto, it's important to eat enough healthy fats and protein to keep your blood sugar steady and avoid symptoms like low energy. You should also try to avoid sights and smells that trigger cravings, and keep keto-friendly foods on hand to swap for your favourite meals and snacks.
Some tips for managing sugar cravings on keto include drinking Ketoade first thing in the morning, eating enough food when you're hungry, and getting enough sleep. You can also try to break the habit by planning ahead and having a small meal before a workout, or by indulging in a small amount of chocolate or other treats in moderation.
