Sugar Cravings On Keto: Why It Happens And How To Stop

Sugar cravings are common, especially when starting a ketogenic diet. The drastic changes from eating a high-carb diet to suddenly limiting carbs and sugar intake may cause a temporary upset in your system, leading to increased urges to eat something sweet. Sugar cravings can be caused by various factors, including blood sugar imbalances, lack of protein or fat in your diet, intense physical exercise, mental health and stress, and lack of adequate sleep. To combat sugar cravings on a keto diet, it is recommended to eat a healthy meal, restrict carbs all at once, focus on nutritional adjustments, and make lifestyle modifications such as increasing sleep and managing stress.

Why am I craving sugar on keto?

Lack of sleep

• Prioritize sleep: Aim for 7-9 hours of quality sleep each night. Stick to a consistent sleep schedule, reduce noise and screen time before bed, and avoid heavy meals close to bedtime.
• Manage your environment: Keep sugary foods out of your immediate environment, especially your kitchen. This will help reduce visual and olfactory triggers that can stimulate cravings.
• Healthy alternatives: Opt for healthy, keto-friendly snacks like dark chocolate, berries, or avocado when sugar cravings strike. These options provide sweetness without kicking you out of ketosis.
• Stay hydrated: Sometimes, dehydration can be mistaken for hunger or sugar cravings. Ensure you're adequately hydrated by drinking enough water throughout the day.
• Exercise: Physical activity can help reduce sugar cravings by improving your mood and self-control. Even a simple walk can help take your mind off the cravings.
• Stress management: Find healthy ways to cope with stress instead of turning to sugary foods. Try activities like walking in nature, journaling, yoga, or getting a massage.
• Plan your meals: Eating regular, balanced meals that include protein, healthy fats, and low-carb vegetables can help stabilize blood sugar levels and reduce cravings.
• Break the habit: Identify your triggers and develop new habits to replace your sugar cravings. For example, go for a walk after dinner or brush your teeth after a meal to signal to your brain that the meal is over.
• Be proactive: Anticipate your cravings and have a plan to deal with them. Stock up on keto-friendly foods and develop a coping strategy to increase your chances of success.
• Check your sleep habits: Evaluate your sleep patterns and make the necessary adjustments to improve your sleep quality and duration. This may include creating a relaxing bedtime routine or addressing any sleep disorders.

Stress and emotional triggers

Stress and Emotional Factors

Stress is a significant contributor to sugar cravings, and it can be challenging to break the cycle of using sugar as a coping mechanism. When stressed, our bodies release cortisol, a hormone that increases our desire for sugary foods. Additionally, emotional triggers, such as boredom, sadness, or loneliness, can also lead to sugar cravings as a way to self-soothe.

Neurochemistry of Sugar Cravings

Sugar boosts our brain chemistry by increasing dopamine levels, providing a quick hit of pleasure. This effect can be addictive, and when we're stressed, we become more susceptible to these cravings. Our ancestors relied on sweet flavours in foraged foods as a sign of energy, triggering the dopamine reward system. However, today's constant access to sugar makes this dopamine hit readily available, leading to potential addiction and destructive behaviours.

Strategies to Manage Stress-Related Sugar Cravings:

• Find Healthy Stress Fixes: Instead of turning to sugar, opt for healthy stress-busting activities. Light exercise, nature walks, creative pursuits, social connections, and self-care practices like massages or meditation can help.
• Healthy Comfort Foods: When cravings strike, opt for keto-friendly comfort foods like avocado, cheese, or keto-friendly pasta alternatives. These foods provide a sense of satisfaction without derailing your diet.
• Address Sleep Issues: Sleep deprivation is linked to increased sugar cravings. Aim for 7-9 hours of quality sleep to regulate insulin sensitivity and maintain willpower against cravings.
• Exercise and Physical Activity: Engaging in physical activity can help reduce sugar cravings by improving your mood and self-control. It also helps to stabilise blood sugar levels, reducing the physiological need for sugar.
• Mindfulness and Planning: Be mindful of your triggers and plan ahead. If you know certain situations or emotions trigger cravings, develop strategies to cope, such as going for a walk or drinking a glass of water.
• Break the Sugar Habit: Recognise that sugar cravings are often a habit. By implementing new, healthy habits, you can break the sugar habit. For example, go for a walk after dinner or brush your teeth after a meal to signal the end of eating for the day.

Lack of protein or fat

Protein and fat digest slower than carbohydrates, especially sugar. This means that protein and fat keep you full for longer after a meal. When you eat a meal too low in protein or fat, it digests quickly, resulting in a quick release of energy, followed by a crash. During the sugar crash, your body triggers a sugar craving to get you to eat more to elevate your blood sugar to normal.

To prevent this, you should eat a meal rich in protein and fat. This will slow down digestion, allowing your body more time before needing another meal.

• Consume high-quality protein sources such as chicken, turkey, grass-fed beef, fatty fish (salmon, herring, mackerel, tuna), nuts, and seeds.
• Prioritize healthy fats at every meal. Examples include avocado, olive oil, nut butter, and coconut oil.
• If you are feeling hungry between meals, add more healthy fat to your diet.
• Use whey protein or collagen to hit your macro and micronutrient goals.

Dehydration

Drinking more water is crucial, especially when starting a keto diet. Water is calorie-free and fills up your stomach. If you suspect dehydration, drinking more water is a good idea, regardless of sugar cravings.

Recent evidence suggests that urine colour is a valid way to assess your hydration status. If your urine is a darker yellow colour, you might be dehydrated, and drinking more water each day can help address this issue.

To get even more hydration benefit out of your water, you can add electrolytes to it. Electrolytes are mineral elements like potassium and sodium that help the body retain water and also assist cells in normal functioning.

Over-exercising

To reduce the likelihood of sugar cravings due to over-exercising, it is recommended to consume a balanced meal containing protein and healthy fats before your workout. This will provide your body with the energy it needs to sustain through the exercise without relying heavily on sugar. It is also important to listen to your body and adjust your workout intensity or duration if you are consistently experiencing sugar cravings afterward. Remember that exercise doesn't have to be intense to be beneficial; moderate-intensity activities like walking or yoga can also help reduce cravings by improving your mood and self-control.

In addition to pre-workout nutrition and adjusting your exercise routine, here are some other strategies to combat sugar cravings:

• Eat a healthy meal: Cravings are often more intense when you are hungry, so make sure to eat regular, nourishing meals that include whole foods and a balance of macronutrients.
• Stay hydrated: Dehydration can sometimes be mistaken for hunger, so make sure to drink enough water throughout the day.
• Manage stress: Stress can trigger sugar cravings, so find healthy coping strategies such as walking, journaling, or practicing yoga.
• Get adequate sleep: Lack of sleep can disrupt hormones that regulate hunger and cravings, so aim for 7-9 hours of quality sleep each night.
• Avoid alternative sweeteners: While this varies from person to person, some people find that using sugar substitutes prolongs their sweet tooth. Experiment to find what works best for you.
• Minimize processed foods: Focus on eating real, whole foods to reduce inflammation and improve overall well-being.

Frequently asked questions