Carb Cravings On Keto: Strategies For Success

Cravings for carbohydrates are a common occurrence when adhering to a keto diet. Carbohydrates are a quick source of energy, and when the body does not receive its usual amount, it craves them. This is further exacerbated by the fact that sugar activates areas of the brain that are similar to those activated by addictive drugs. Thus, when the body is deprived of sugar, it craves it even more.

There are several strategies to combat these cravings. Firstly, it is important to eat enough calories and not restrict them too much, especially in the initial stages of the keto diet. Eating more healthy fats and protein can help with this. Secondly, staying hydrated is crucial as dehydration can be mistaken for hunger. Thirdly, getting adequate sleep is important as sleep deprivation can lead to increased cravings. Finally, managing stress through exercise, deep breathing, or other techniques can help, as stress is a common trigger for cravings.

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

Eat More Fibre-Rich, Low-Carb Vegetables

When you're craving carbs on keto, it's important to remember that not all carbs are created equal. Fibre-rich, low-carb vegetables like kale, spinach, broccoli, and asparagus can help you stay on track with your keto goals while providing a host of health benefits. Here are some reasons why these vegetables should be a staple in your keto diet:

Nutrient Density

Kale, spinach, broccoli, and asparagus are incredibly nutrient-dense. They are loaded with vitamins, minerals, antioxidants, and fibre. Kale, for example, contains fibre, antioxidants, calcium, vitamins C and K, iron, and a host of other nutrients. Spinach is rich in vitamin C, iron, potassium, vitamin E, and magnesium. Broccoli boasts an impressive array of vitamins, including vitamin C, vitamin A, vitamin K, and folate. Asparagus, too, is packed with vitamins A, C, E, K, and B6, as well as folate, iron, potassium, and calcium.

Blood Sugar Control

The fibre content in these vegetables can help stabilise blood sugar levels, which is especially important when following a keto diet. Fibre slows digestion, helping to prevent blood sugar spikes and crashes. Additionally, the antioxidants in broccoli have been linked to improved blood sugar control, and spinach has been shown to improve blood glucose control in people with diabetes.

Weight Loss

Low-carb, fibre-rich vegetables are excellent for weight loss. Fibre keeps you feeling full between meals, and research has shown that it promotes weight loss and lowers cholesterol. Asparagus, in particular, is a good choice for weight loss, as it is low in fat and calories, yet high in fibre.

Gut Health

Kale, spinach, broccoli, and asparagus are all excellent for gut health. The fibre in these vegetables promotes a healthy balance of gut bacteria, reducing gas and aiding digestion. Additionally, asparagus contains inulin, a prebiotic that promotes the growth of "good" gut bacteria and helps with constipation.

Heart Health

These vegetables also support heart health. The potassium in kale can help maintain healthy blood pressure, and the vitamin K in asparagus is crucial for coagulation, helping your body stop bleeding after a cut. Broccoli, too, has been linked to improved heart health, as it may reduce "bad" LDL cholesterol and increase "good" HDL cholesterol levels.

Cancer Prevention

Kale, spinach, broccoli, and asparagus have all been associated with cancer prevention. Spinach and broccoli contain chlorophyll, which has been suggested to have anticancer properties. Broccoli also contains sulforaphane, a potent antioxidant that may offer protection against chronic diseases.

Bone Health

These vegetables are excellent for bone health, too. The vitamin K in kale and asparagus is essential for bone health, and the vitamin C in broccoli helps with collagen production, which is necessary for maintaining bone structure. Spinach, kale, and broccoli are also good sources of calcium, which is vital for strong bones.

Eye Health

Kale and spinach are rich in lutein and zeaxanthin, antioxidants that have been linked to a reduced risk of age-related macular degeneration. Spinach also contains vitamin A, which is crucial for eye health.

Skin and Hair Health

Kale, spinach, and asparagus can contribute to healthy skin and hair. Vitamin A in asparagus and spinach helps moderate oil production in the skin and hair follicles, and vitamin C in kale and spinach is necessary for collagen production, which provides structure to the skin and hair.

In summary, when those carb cravings hit, reach for some fibre-rich, low-carb vegetables like kale, spinach, broccoli, and asparagus. They will fill you up, satisfy your cravings, and provide an array of health benefits to support your keto journey.

Get enough sleep (7-9 hours)

Sleep is essential for managing cravings. When you don't get enough sleep, your body produces more of the hunger hormone, ghrelin, which increases your appetite and makes you more susceptible to cravings.

Experts recommend that most adults get seven to nine hours of sleep per night. Here are some tips to help you get enough shut-eye:

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can improve the quality of your sleep.
• Optimise your bedroom environment: Make sure your bedroom is quiet, dark, and relaxing. Remove electronic devices from your bedroom, or at least keep them out of arm's reach, to avoid distractions and the temptation to stay up late.
• Avoid caffeine and alcohol close to bedtime: Caffeine and alcohol can disrupt your sleep. Avoid consuming caffeine at least eight hours before bed and limit or eliminate alcohol consumption at least four hours before bedtime.
• Stay adequately hydrated: Dehydration can lead to sleep issues and is associated with shorter overall sleep times. However, be mindful that drinking water too close to bedtime may disrupt your sleep due to the need to use the bathroom.
• Exercise during the day: Physical activity can help you fall asleep quicker, reduce stress and anxiety, and improve sleep quality. Just be mindful of the timing of your workouts, as exercising too close to bedtime may make it harder to fall asleep.
• Practise relaxation techniques: Incorporate activities that you find calming and enjoyable into your bedtime routine. This could include reading, listening to music, stretching, taking a shower, or trying muscle relaxation exercises.
• Manage stress: Stress can disrupt your sleep and trigger cravings. Find healthy ways to manage your stress, such as through deep breathing exercises, meditation, or light physical activity.

Stay hydrated and increase your salt intake

It is important to stay hydrated when you are on a keto diet. Dehydration can trick your body into thinking you are hungry, leading to carb cravings. Drinking enough water is crucial, especially when you are starting a keto diet.

It is also important to ensure you are getting enough electrolytes, such as sodium and potassium. You may find that what you think is a carb craving is actually a salt craving. Sodium was scarce in ancestral times, so we evolved to crave salty things. Adding a few shakes of salt to your water and your food may help curb your carb cravings.

Consume healthy fats like avocados, nuts and fatty fish

Consuming healthy fats is a crucial part of a keto diet. While it may seem counterintuitive to eat fat to lose fat, healthy fats are essential for satiety and can help prevent overeating.

Avocados are a fantastic source of healthy monounsaturated fats, which may provide several health benefits. They are high in oleic acid, a fatty acid with anti-inflammatory properties and potential cancer prevention benefits. Avocados are also a great source of potassium, fibre, and antioxidants.

Nuts are another excellent source of healthy fats, providing monounsaturated and polyunsaturated fats. They are rich in vitamin E and magnesium, a mineral that many people don't get enough of. Studies have shown that regular nut consumption is associated with a lower risk of obesity and heart disease. Examples of healthy nuts include almonds, walnuts, macadamia nuts, pistachios, and cashews.

Fatty fish, such as salmon, trout, anchovies, mackerel, sardines, and herring, are excellent sources of omega-3 fatty acids and high-quality proteins. The American Heart Association recommends consuming two servings of fatty fish per week. Fatty fish play an important role in heart and brain health and may provide additional health benefits, including enhanced cognitive function and improved blood sugar regulation.

By incorporating these healthy fat sources into your keto diet, you can effectively manage cravings and support your overall health.

Reduce stress through meditation, yoga or exercise

When you're craving carbs on keto, it's important to remember that carb cravings are inevitable and result from both psychological and physical causes. To manage these cravings effectively, a comprehensive mind-body approach is necessary. Here are some strategies to reduce stress through meditation, yoga, or exercise, which can help you stay on track with your keto diet:

Meditation

Meditation is a powerful tool for stress reduction and can be practiced in various forms. One technique is to focus on your breath, taking deep breaths to combat stressful situations. This can be done anywhere and helps you stay grounded in the present moment. Clearing your mind and focusing on each inhale and exhale can prevent intrusive thoughts and calm anxiety. Meditation can be a challenging practice, but with consistency, it becomes easier to manage stress and cravings.

Yoga

Yoga is well-known for its stress-relieving benefits, combining physical movement, breath control, and mental clarity. Establishing a consistent yoga practice is key to experiencing its stress-reducing effects. Hatha Yoga, for example, offers a range of physical postures, from slow and stretching-focused to more fast-paced and intense. Yoga relieves stress by releasing tension from the body, especially in areas like the hips, shoulders, and lower back. Additionally, the performance of yoga poses (asanas) requires intense focus, acting as a form of meditation that gives your mind a break from worrying thoughts.

Exercise

Any form of exercise is beneficial for stress relief as it keeps your body healthy and releases endorphins, improving your mood. Exercise doesn't have to be intense to be effective; even a simple walk or gentle stretch can help reduce stress. Finding an exercise routine that you enjoy and can consistently incorporate into your lifestyle is essential for managing stress and staying motivated.

Remember, when it comes to keto and carb cravings, it's not just about willpower. A holistic approach that considers your physical and mental well-being is crucial. By incorporating meditation, yoga, or exercise into your daily routine, you'll be better equipped to manage stress and cravings, ultimately leading to a healthier and more balanced life.

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