Sugar Cravings On Keto: How Long Do They Last?

Sugar cravings are a common challenge for people on the keto diet, especially in the early stages. This is due to the drastic changes in diet, such as limiting carb and sugar intake, which can cause temporary disturbances in the body's glucose levels and energy sources. Sugar withdrawal can also cause symptoms like depression, fatigue, muscle aches, and headaches. However, there are effective strategies to manage these cravings and prevent them from derailing your keto journey.

Firstly, it's important to understand the physical and psychological causes of sugar cravings. Physically, cravings can be triggered by low blood sugar, which is common when starting a keto diet. Psychologically, cravings can be driven by habits, marketing, stress, or emotional factors. Recognising these triggers can help you develop strategies to manage them.

To combat sugar cravings on keto, here are some recommended strategies:

- Go cold turkey: Instead of gradually reducing carbs, try diving straight into the keto diet. This may be challenging initially but can help you adapt faster and reduce the duration of cravings.

- Eat until full: In the first few days, focus on eating keto-friendly foods until you're satisfied, without restricting calories too much. This can help you feel more in control and reduce the intensity of cravings.

- Be patient: The first few days on keto are typically the most difficult. Give your body time to adapt to its new energy sources, and remember that cravings usually subside within a few days to a week.

- Avoid hidden carbs: Prepare your own meals to ensure you're accurately tracking your carb intake. Hidden carbs in processed foods or mislabelled low-carb products can trigger cravings and hinder your progress.

- Experiment with keto recipes: You don't have to give up your favourite foods completely. Try making keto-friendly versions of treats like pizza, ice cream, or sushi. This can help you satisfy cravings without compromising your diet.

- Drink more water: Thirst can sometimes be mistaken for hunger or cravings. Staying hydrated can help curb cravings and improve digestion, allowing your body to absorb nutrients more effectively.

- Have keto-friendly snacks: Sometimes, cravings can be a sign of genuine hunger. Instead of reaching for high-carb snacks, opt for keto-friendly options like nuts, berries, or hard-boiled eggs.

- Address emotional needs: Cravings are often linked to emotional states. Ask yourself what emotional needs a particular craving is trying to satisfy, and find alternative ways to meet those needs, such as taking a walk or talking to a loved one.

Eat a healthy meal

Eating a healthy meal is a great way to combat sugar cravings on a keto diet. Here are some tips to help you eat a nutritious meal and reduce your sugar cravings:

Understand Your Cravings:

Sugar cravings on a keto diet are normal, especially during the early stages when your body is adjusting to a new way of eating. These cravings can be triggered by various factors, such as smells, stress, or a lack of certain nutrients. Understanding the underlying causes of your cravings can help you develop strategies to manage them effectively.

Eat Enough Protein and Healthy Fats:

On a keto diet, it's important to replace carbohydrates with adequate amounts of protein and healthy fats. Include high-quality protein sources such as meat, poultry, fatty fish (salmon, tuna, sardines, mackerel), eggs, and nuts in your meals. These foods provide sustained energy release, keeping you fuller for longer and reducing sugar cravings.

Prioritize Nutrient-Dense Foods:

Focus on eating a variety of nutrient-dense, whole foods. Include plenty of low-carb vegetables like leafy greens, cruciferous veggies (broccoli, spinach, asparagus), and healthy fats like avocados, nuts, and seeds. These foods provide essential vitamins, minerals, and fiber, which can help stabilize blood sugar levels and reduce cravings.

Manage Your Stress:

Stress can be a significant trigger for sugar cravings. Find healthy ways to manage your stress levels, such as light exercise, spending time in nature, creative pursuits, or connecting with friends and family. These activities can boost your mood and reduce the urge to turn to sugar for comfort.

Get Enough Sleep:

Lack of sleep can disrupt your body's insulin sensitivity and affect your willpower to resist cravings. Aim for 7-9 hours of quality sleep each night to help regulate your hormones and make healthier food choices during the day.

Plan Your Meals:

Planning your meals can help you stay on track and avoid giving in to sugar cravings. Stock up on keto-friendly foods and prepare meals that are both nourishing and satisfying. This will ensure you're getting all the necessary nutrients while adhering to your keto diet.

Remember that it takes time to adjust to a new way of eating, and it's okay to experience cravings. By following these tips and adopting a holistic approach to your diet and well-being, you can effectively manage your sugar cravings and stay committed to your keto journey.

Restrict carbs all at once

Restricting carbs all at once can be a challenging but effective way to stop sugar cravings on keto. Here are some tips to help you through this process:

• Avoid artificial sweeteners and highly processed "keto" products: These can keep your sugar cravings alive and interfere with your body's ability to adjust to a low-carb diet. Instead, focus on whole, unprocessed foods.
• Eat plenty of fat and protein: Eating enough fat and protein will help you feel full and satisfied, reducing cravings. Prioritize fatty meats, eggs, avocados, nuts, and low-carb vegetables.
• Stay hydrated and supplement with electrolytes: Drink plenty of water and add electrolytes like salt to your water to help curb cravings and avoid dehydration, which can trigger sugar cravings.
• Get enough sleep: Lack of sleep can disrupt your hormones and make you more prone to cravings. Aim for 7-9 hours of quality sleep each night.
• Manage stress: Stress can trigger sugar cravings. Find healthy ways to manage stress, such as walking in nature, journaling, or practicing yoga.
• Remove temptations: Get rid of high-carb foods and sugary treats from your home and workplace to avoid giving in to cravings.
• Eat until you're full: Don't restrict your calories too much, especially in the beginning. Eat until you're satisfied to avoid feeling deprived and reduce cravings.
• Plan your meals: Prepare and plan your meals in advance to ensure you always have keto-friendly options available. This will help you make better food choices and avoid giving in to cravings.
• Allow time for adjustment: It can take time for your body and mind to adjust to a low-carb diet. Be patient and give yourself time to adapt to using fat for energy instead of carbohydrates.

Don't focus on calories

While it may seem counterintuitive, restricting calories is not recommended when starting a keto diet. Your body is already adapting to a new fuel source, and cravings will be inevitable. Limiting calories will only amplify these cravings.

Instead, focus on eating a well-rounded diet with appropriate macros and indulging in treats once or twice a day, or even just a few times a week. If you're counting calories, aim for a small calorie deficit.

It's also important to make sure you're getting enough protein and healthy fats. Both macronutrients are known for boosting satiety and meeting your energy requirements. Replace carb-rich foods with those rich in protein and fats.

Additionally, make sure you're getting enough sleep. Lack of sleep can cause sugar cravings by affecting your insulin sensitivity and diminishing functioning in the areas of the brain that control hunger and willpower. Aim for 7-9 hours of sleep per night to help moderate your appetite and enhance your motivation to exercise.

Finally, be mindful of your eating habits. Pay close attention to your hunger cues and stop eating when you're full. It can be helpful to sit down and eat most of your meals at home where there are fewer distractions.

Avoid alternative sweeteners

Sugar cravings are common when starting a ketogenic diet, and while they typically go away as your body adapts to a lower-carb intake, they can be challenging to manage initially.

Why You May Want to Avoid Sweeteners

Any sweet taste, whether from pure sugar or a sweetener, is thought to activate the same reward pathways and dopamine release in the brain. This may contribute to continued sugar cravings and addictions in some individuals.

What to Look for in a Keto Sweetener

When choosing a sweetener, consider the following criteria:

• Minimal impact on blood sugar levels
• Low calorie and low net carbs
• Rigorous safety testing
• No adverse side effects
• Safe to heat

Sweeteners to Avoid

• Aspartame: One of the most common artificial sweeteners, often found in diet sodas and sugar-free foods. While the FDA considers it generally safe, there has been controversy around its safety. It is recommended that certain individuals with specific health conditions avoid aspartame due to potential links with brain damage.
• Naturally Derived Sugars: These include dates, date syrup, honey, maple syrup, agave nectar, yacon syrup, and blackstrap molasses. While these sweeteners may have certain health properties, they can quickly consume your daily net carb allowance and kick you out of ketosis.
• Maltodextrin: A sweetener often derived from GMO corn, added to enhance the taste and texture of foods and extend their shelf life. Maltodextrin has a high GI score, meaning it can rapidly spike blood sugar. It has also been linked to adverse effects on gut health and the growth of bad bacteria.
• Coconut and Brown Sugar: These popular white sugar alternatives are often used in "healthy" dessert recipes. While they may contain some trace minerals and B-vitamins, these occur in small concentrations, making them only slightly healthier than ultra-refined sugars. Both still contain a high number of net carbs, making them unsuitable for a keto diet.

Drink more water

Drinking water is a good way to help curb sugar cravings. While there is little scientific evidence to support this, it is still worth trying. Water is calorie-free and will fill up your stomach, which may help to reduce sugar cravings.

Drinking water is also a good way to address dehydration, which can be a cause of sugar cravings. If your urine is a darker yellow colour, this is a sign that you may be dehydrated, and drinking more water can help.

To get the most hydration benefit from your water, you can add electrolytes. Electrolytes are mineral elements like potassium and sodium that help the body retain water and assist cells in normal functioning.

Frequently asked questions