First Day Of Keto: Hunger Pangs And How To Manage Them

The keto diet is a popular choice for those looking to lose weight, maintain weight, increase energy, and promote healthier skin. However, some people complain of hunger when trying to follow this diet. There are several reasons why you might feel hungry during the first few days of starting a keto diet. Firstly, your body is accustomed to getting fuel from carbohydrates, and when you restrict carbs, it can take some time for your body to adjust to using fat as its primary fuel source. This transition period can cause carb flu symptoms such as headaches, fatigue, and nausea. Additionally, you might not be consuming enough fat, which is crucial on a keto diet. Another reason could be dehydration, as the keto diet can cause fluid loss, and thirst can sometimes be mistaken for hunger. Sleep deprivation and stress can also contribute to increased hunger levels. Finally, hidden carbs in your diet or not getting enough fiber can impact your hunger levels.

Not enough sleep

Sleep is an important factor in managing hunger, especially when starting a new diet like keto. Sleep deprivation is linked to overeating and obesity. When you don't get enough sleep, your body produces less leptin, a hormone that suppresses hunger, and more ghrelin, a hormone that increases hunger. This can lead to increased appetite and food cravings, especially for sugar and high-carb foods.

To manage hunger due to lack of sleep, it is important to prioritize sleep and aim for 7-9 hours of sleep per night. This can be achieved by improving your sleep environment, such as by disconnecting from electronic devices before bed, as the blue light from screens can disrupt your natural sleep cycle. You may also benefit from practicing relaxation techniques before bed, such as reading a book or listening to soft music.

Additionally, it is important to be mindful of your diet when sleep-deprived. Avoid artificial sweeteners, as they can increase sugar cravings. Instead, focus on consuming enough healthy fats, such as those found in grass-fed butter, olive oil, and fatty fish like salmon. These fats will help signal to your body that it is full and reduce inflammation.

In summary, not getting enough sleep can lead to increased hunger, especially when on the keto diet. To manage this, prioritize sleep, create a relaxing sleep environment, and consume enough healthy fats.

Dehydration

Drinking a glass of water and waiting 15-20 minutes can help you determine whether you are actually hungry or just dehydrated. This is a simple but important step, as thirst and hunger signals can be easily confused.

The keto diet can also lead to a reduction in water retention, as your body will reduce insulin and deplete glycogen stores. As your kidneys go from retaining water to excreting it, your body will also lose important electrolytes. Electrolytes are crucial for various bodily functions, including muscle contractions, heartbeat regulation, and body temperature control.

Therefore, it is essential to prioritise water intake when starting a keto diet. Drinking plenty of water and consuming electrolytes will help you manage your electrolyte levels and avoid dehydration.

Additionally, exercise can help reduce feelings of hunger. While it may seem counterintuitive, exercising can suppress the hunger hormone ghrelin and increase feelings of fullness. Low-impact exercises such as yoga, bicycling, swimming, stretching, and walking are excellent ways to reduce hunger pangs while on a keto diet.

Lack of electrolytes

The most common problem for anyone starting out with the keto diet is an electrolyte imbalance. This can be one of the reasons why you are constantly hungry. Electrolytes are specific nutrients that are crucial for our bodies' functions, such as muscle contractions, heartbeat regulation, body temperature control, and energy production. The main four are magnesium, calcium, sodium, and potassium.

When you start the keto diet, your body will reduce insulin, and your glycogen stores will be depleted. As these stores are depleted, your kidneys go from retaining water to excreting it. And together with that water, your body will excrete important electrolytes. This lack of electrolytes and its side effects are called the keto-flu, and it occurs during the time your body is transitioning from carb-burning mode to fat-burning mode.

Hunger is one way your body signals that it is deficient in a nutrient. It cannot tell you what it needs, so it sends different signals like hunger and hopes that you will supply your body with whatever it is missing. The problem is that during the keto diet, you won't get these nutrients from food, at least not enough. That's why a proper electrolyte supplement will be essential in adapting to ketosis, removing your hunger feeling, and making you feel better.

The proper usage of electrolytes will make or break your diet. It can take a while for your body to become adapted and get the benefits of keto, including hunger reduction.

Stress and anxiety

Stress is the number one reason for most diseases, and it can certainly impact your hunger levels while on keto. When we are stressed, we tend to make bad decisions, and as a result, our food intake suffers. Some people lose their appetite when stressed, but others use food as a remedy. This is known as stress-eating, and it can ruin your weight loss goals.

If you are stressed about work or family, you may find yourself reaching for the nearest chocolate bar. The more you eat snacks and unhealthy foods, the more you will crave them, and the hungrier you will feel during keto.

To combat this issue, it is important to find the root cause of your stress and deal with it. Exercise, meditation, family time, and other mind-relaxing activities are great alternatives to stress-eating. Starting a new dietary habit is tough, and adding stress to the mix will only impact your motivation and knock you down. If you are going through a stressful period, it may be a good idea to postpone the keto diet until things calm down.

Additionally, managing stress and having a positive mindset can help reduce emotional eating and control hunger. Techniques such as mindfulness, meditation, and stress management can significantly affect how you perceive hunger and control cravings.

Furthermore, lack of sleep can also be a factor in increased hunger, especially when combined with stress. When you don't get enough sleep, your body produces more of the hunger-increasing hormone, ghrelin, and less of the hunger-suppressing hormone, leptin. This can lead to increased appetite and cravings for high-carb and sweet foods.

Tips to Reduce Hunger:

• Ensure you are getting adequate sleep (7-9 hours per night).
• Practice stress management techniques such as mindfulness and meditation.
• Increase your fat intake, especially healthy fats like omega-3s.
• Consume nutrient-dense foods to promote fullness and reduce snacking.
• Drink plenty of water, as dehydration can often be mistaken for hunger.

Hidden carbs

Carbs convert and take on different names and aliases to conceal their identity. For example, sugar alcohols like xylitol, sorbitol, Splenda, honey, and agave are not zero carbs and are associated with insulin spikes and increased blood sugar levels.

Seasonings are another source of hidden carbs. While they are safe in small doses, it's easy to add up the carb count when overdoing it with seasoning. For example, one tablespoon of garlic powder contains 6g of carbs, while paprika contains 3.3g.

Condiments can also contain hidden carbs. For instance, one tablespoon of Sriracha chili sauce contains 3g of carbs, and ketchup contains 5g.

When on a ketogenic path, always check the labels and never trust any product that says "sugar-free" or "low-fat." If you're unsure, it's probably not keto-friendly.

In addition to hidden carbs, there are other reasons why you might be hungry on the first day of keto. Your body is accustomed to getting fuel from carbs, and it takes time for it to adapt and get the benefits of keto, including hunger reduction. During this transition period, your body goes through what is known as the "carb flu," with symptoms like headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

To combat hunger on keto, it's important to eat more fatty and nutrient-dense foods, such as ribeye steak, lamb, pork, mackerel, anchovies, and salmon. Getting enough sleep, managing stress, and staying hydrated are also crucial in reducing hunger.

Frequently asked questions