Carb Cravings On Keto: What, Why, And How To Manage

Cravings for carbohydrates are a common occurrence when adhering to a keto diet, and they can be challenging to resist. The good news is that these cravings are not just in your head; there are biological reasons behind them, and understanding these reasons can help you develop strategies to manage them effectively.

Carbohydrate cravings can be driven by physical and psychological factors. Physically, when you eat fewer carbs, your blood glucose levels drop, and your body craves a quick fix of glucose from carbs. This is especially true in the early stages of a keto diet when your body is still adapting to using fat instead of glucose for energy. Additionally, sugar cravings can be intense due to sugar withdrawal, as sugar activates areas of the brain similar to those triggered by addictive drugs.

Psychologically, your environment—what you see, smell, hear, taste, and touch—can stimulate cravings, even if you are not physically hungry. For example, the smell of baked bread or the sight of a delicious dessert can trigger a strong desire for carbs.

To manage these cravings, it is essential to understand the underlying causes and develop a comprehensive mind-body approach. This may include controlling your environment by limiting exposure to carb-rich foods, ensuring adequate sleep and hydration, finding healthy substitutes for carbs, and addressing stress, which can be a significant trigger for cravings.

While it may take time and dedication, managing carbohydrate cravings on a keto diet is achievable, and it will help you stay on track toward your health and fitness goals.

Your blood sugar is low

This is the primary reason for carb cravings in the early stages of adopting a keto lifestyle. Your body is used to running primarily on carbohydrates for fuel, so when they are not there, your brain signals for you to refuel by eating carbs.

Cravings in this stage can range from mild to almost painful and can be accompanied by headaches, fatigue, and mood swings—symptoms commonly known as the "keto flu." While it's uncomfortable, it's not an illness. It's your body going through withdrawal-like symptoms while transitioning from carbs to fat as its primary fuel source.

The good news is that this phase will pass as your body gets used to relying on ketones from fat rather than carbs as its number one fuel source.

Tips to Manage Cravings

• Stick to a balanced diet: Focus on nourishing your body with whole foods. Cravings are most intense when you're hungry.
• Get enough calories: Make sure you're getting enough calories from fats and proteins.
• Prioritize healthy fats: Consume healthy fats such as avocado, nuts, and fatty fish.
• Stay hydrated: Dehydration can be mistaken for hunger, so make sure to drink enough water.
• Get enough sleep: Sleep deprivation can increase cravings, so aim for 7-9 hours of sleep per night.
• Manage stress: Stress can trigger cravings, so find healthy ways to manage it, such as exercise or meditation.

You're not getting enough calories

It is important to get enough calories from fats and proteins when on a keto diet. If you are hungry, you may be tempted to reach for a slice of pizza or a bag of potato chips, which are high-carb foods. This is especially true if you are hungry and there is no low-carb snack nearby to fill you up.

When on a keto diet, it is important to get your recommended daily intake of calories from fats and proteins. This may be more than you are used to eating at first. Getting a sufficient amount of calories each day is key to preventing cravings.

If you are feeling hungry between meals, add more healthy fat to your diet. You will struggle to stick to the keto diet if you do not.

Tips to Ensure You Are Getting Enough Calories

• Eat more fatty and nutrient-dense foods, such as keto meats like ribeye steak, lamb, and pork, fatty fish like mackerel, anchovies, and salmon, and organ meats like beef liver and kidney.
• Eat high-fat keto cheese.
• Eat more healthy fats at every meal, such as avocados, nuts, and olive oil.
• If you are feeling hungry, eat something keto-friendly. For example, zucchini noodles instead of pasta, mashed cauliflower instead of mashed potatoes, or kale chips or popcorn instead of potato chips.

You're stressed

Stress is a common trigger for carb cravings. When we're stressed, our bodies release the hormone cortisol, which increases our desire to eat. And it's not just any food our bodies crave—one of the biggest things it craves is sugar. Sugar acts as a true comfort food in moments of stress, providing a feedback effect that dampens stress-related emotions and makes us feel better in the short term. However, in the long term, sugar is one of the worst things we can put in our bodies, leading to weight gain, inflammation, and an increased risk of heart disease, among other health issues.

To fight carb cravings caused by stress, it's important to have alternate tools to deal with stress. Exercise is a great natural stress reliever, as it produces endorphins, which cause a feel-good response in the body, and has a meditative effect, taking your mind away from stressors. Deep breathing is another way our body naturally calms itself. When you breathe deeply, it sends a message to your brain to relax and let go, causing your muscles to relax, your heart rate to lower, and your blood pressure to slow down. Getting enough sleep is also crucial, as sleep deprivation elevates cortisol levels, which can further disrupt sleep patterns, creating a vicious cycle.

Additionally, managing stress through healthy habits like spending time in nature, meditating, and nurturing relationships can help minimize everyday stresses.

You're dehydrated

Dehydration can be a sneaky cause of carb cravings. When you're dehydrated, your body finds it challenging to produce glycogen, which is the stored form of glucose. This is especially true if you've been exercising.

Drinking enough water is crucial, especially when starting a keto diet. Thirst is often mistaken for hunger, so if you feel a sudden craving for carbs, drink a tall glass of water and wait a few minutes. You might find that your body was signalling for hydration rather than a snack.

To further boost your hydration, add some electrolytes to your water. Electrolytes are mineral elements like potassium and sodium that help the body retain water and assist cells in normal functioning.

If you're unsure whether you're dehydrated, check the colour of your urine. If it's a darker yellow, you're likely dehydrated, and increasing your water intake can help address this issue.

Remember, it's not just about drinking more water; it's also about making sure your body can effectively utilise that water through adequate electrolyte intake.

You're sleep-deprived

Sleep deprivation is a common cause of carb cravings. When you don't get enough sleep, your body produces less of the hormone leptin, which suppresses hunger, and more of the hormone ghrelin, which increases hunger. This can lead to a dip in your blood sugar, making you crave carbohydrates as a quick source of energy. Additionally, a lack of sleep can reduce your willpower, making it harder to resist cravings.

To combat carb cravings caused by sleep deprivation, aim for seven to nine hours of sleep per night. Improving your sleep hygiene and incorporating relaxation techniques, such as mindfulness meditation, can help you achieve this.

• Establish a consistent sleep schedule: Try to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock and improve your sleep quality.
• Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, listening to soothing music, or taking a warm bath. Avoid stimulating activities, such as watching TV or using electronic devices, close to bedtime.
• Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
• Limit caffeine intake: Caffeine can disrupt sleep, especially if consumed close to bedtime. Try to limit your caffeine intake and avoid it in the afternoon and evening.
• Exercise during the day: Regular exercise can improve your sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.
• Avoid large meals before bed: Eating a large meal before bed can disrupt your sleep. Try to finish dinner at least two to three hours before your bedtime.
• Manage stress: Stress and anxiety can contribute to sleep deprivation. Incorporate stress management techniques such as yoga, meditation, or deep breathing exercises into your daily routine.

Remember, it's important to prioritize sleep when following the keto diet. Adequate sleep will not only help reduce carb cravings but also support your overall health and well-being.

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