Keto Hunger Pangs: Why They Happen And How To Cope

Starting a new diet can be challenging, and it's normal to feel hungrier than usual when beginning a low-carb diet like keto. This may be because your body is adjusting to new nutritional needs, especially after giving up sugar and carbs. It's important to listen to your body and eat more food, especially fats, until you feel satisfied.

There are several reasons why you might be feeling hungry on keto. Firstly, you may not be consuming enough fibre or water, which can contribute to hunger. Fibre-rich foods help you feel full for longer, and when combined with water, they aid digestion. Secondly, you may be relying on plant-based dairy, which doesn't provide the same fullness as full-fat dairy. Thirdly, dehydration can cause thirst to be mistaken for hunger, so staying hydrated is crucial. Finally, sleep deprivation can disrupt the production of hormones that regulate hunger, leading to increased appetite.

To combat hunger on keto, try incorporating fibre-rich foods like kale chips, beef jerky, nuts, and hemp products into your diet. Prioritize getting enough sleep, typically 7-9 hours per night. Stay hydrated by drinking plenty of water, and be mindful of your body's hunger cues. Remember, it's okay to eat when you're hungry – choose healthy and filling snacks like a hemp bar or an extra avocado.

Not enough fibre in your diet

Hunger is a common issue when starting the keto diet, and it can be caused by a lack of fibre in your diet. Fibre is a type of carbohydrate, and since the keto diet restricts carbohydrates, it can be easy to forget to include low-carb, fibre-rich foods.

Fibre is essential for healthy bowel movements and digestive health. It keeps you regular by softening and adding bulk to your stools, and it also feeds the good bacteria in your gut, aiding digestion and nutrient absorption. When starting the keto diet, it is important to ensure you are consuming enough fibre to support your digestive health and prevent constipation.

The recommended daily fibre intake is 25-34 grams, depending on age and sex. On the keto diet, it is important to get your fibre from non-starchy vegetables, nuts, seeds, and berries, rather than traditional high-fibre foods like grains, beans, and legumes, which are high in carbohydrates.

Some high-fibre, keto-friendly food options include:

• Avocados
• Chia seeds
• Nuts, such as pecans and almonds
• Flax seeds
• Collard greens
• Cauliflower
• Pumpkin seeds
• Coconut
• Raspberries
• Artichokes
• Sauerkraut

In addition to increasing your fibre intake, staying hydrated is crucial when following the keto diet. Water can also help you feel full and reduce hunger.

Not enough water

Water is essential for life. Our bodies are about 60% water weight, and everything from blood flow to skin health to toxin disposal depends on it. When you restrict carbs, they are excreted, which means you retain less water. For every 1 gram of carbs you store, you will store an average of 4 grams of water. Once these carbs are removed from your diet, water will be flushed out as well. Therefore, it is important to maintain proper fluid levels during this period.

The keto diet's methodology can put dieters in danger of dehydration. A keto dieter's ability to retain water is purposefully diminished. This can lead to severe dehydration for active individuals on keto or people frequently exposed to warm conditions.

Drinking more water can help with the adjustment period when starting a keto diet. However, drinking too much sodium-free water on keto can exacerbate keto flu. Over-hydrating dilutes blood sodium levels, bringing the dreaded symptoms of keto flu: headaches, cramps, fatigue, and malaise.

To prevent dehydration, it is recommended to consume enough electrolytes and drink to thirst. This means you are taking in the perfect amount of water that your body needs. If you are struggling to consume enough water, consider adding small amounts of keto-friendly fruit (berries, citrus peels, etc.) for a hint of flavor.

The other keto hydration rule is to consume enough fluid-balancing electrolytes—sodium and potassium—through diet and supplements if necessary. This means eating potassium-rich leafy greens and being liberal with the salt shaker.

If you are feeling hungry, try drinking a glass of water first. Your body often confuses being thirsty with hunger. Filling a dehydrated body with more food will only cause more problems. When hungry, if you start with a glass of water, you may find you weren't hungry at all.

Relying on plant-based dairy

• Choose organic, grass-fed, and raw plant-based dairy options whenever possible. Conventional dairy products often contain harmful hormones, bacteria, and antibiotics, while organic versions are free from these issues. Grass-fed dairy options also provide anti-inflammatory omega 3 fatty acids and CLA, which can promote weight loss and increase muscle strength.
• Opt for full-fat plant-based dairy instead of reduced-fat or fat-free options. Reduced-fat dairy often has added sugar and carbs to make up for the removal of fat. Full-fat plant-based dairy, such as coconut milk, coconut cream, and avocado, will help you stay within your keto limits.
• Be mindful of your calorie intake. While plant-based dairy can be a great source of healthy fats, it can also be high in calories. A single serving of vegan cheese, for example, can average around 100 calories. Make sure to adjust your calorie intake accordingly.
• Some great plant-based keto-friendly dairy options include organic, grass-fed butter, ghee (clarified butter), heavy whipping cream, fermented yogurts (such as coconut yogurt), Greek yogurt, kefir, and sour cream. These options are low in carbs and provide a good source of fat and protein.
• Avoid dairy products that are high in carbs and sugar, such as milk, half-and-half, evaporated milk, and condensed milk. These products can knock you out of ketosis and hinder your progress. Instead, opt for unsweetened plant-based milk alternatives, such as coconut milk, almond milk, or cashew milk.
• If you have a lactose intolerance, you may want to limit or avoid dairy altogether. Hard and long-aged dairy products, such as hard cheeses, are lower in lactose and may be easier to digest. Ghee is also a good alternative, as it has the milk solids removed. Additionally, a ketogenic diet can help reduce lactose intolerance symptoms by cutting out most carbs, which are often the real issue.
• Remember to vary your diet and not rely solely on plant-based dairy. A well-rounded keto diet includes a variety of whole, unprocessed foods, such as non-starchy vegetables, nuts, seeds, healthy oils, and vegan protein sources.

Lack of sleep

Sleep deprivation is connected to overeating. There are two hunger-regulating hormones, ghrelin and leptin, whose production is affected by the amount of sleep you get each night. When your body experiences less than optimal sleep, ghrelin levels rise and leptin levels fall, leading to an increase in appetite and cravings for food. Raised ghrelin levels also stimulate fat production and body growth.

Therefore, it is important to get the recommended 7-9 hours of sleep every night. If you are struggling to fall asleep or stay asleep, you may be experiencing keto insomnia, which is a common side effect of transitioning from a carbohydrate-burning to a fat-burning state. This usually occurs within the first few days of reducing carbohydrates.

• Create a relaxing bedtime routine: Take a warm bath, listen to relaxing music, or read a book. Avoid electronics, including your phone, tablet, computer, and TV, before bed.
• Exercise regularly, but avoid exercising too close to bedtime. Finish your workout at least 4 hours before bedtime to give your body time to wind down.
• Make sure your bedroom is conducive to good sleep: Keep it dark, quiet, and cool.
• Set a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
• Limit caffeine intake: Avoid drinking coffee or other caffeinated beverages close to bedtime. Try to have your last cup of coffee at least 6 hours before bedtime.
• Avoid blue light exposure from electronic devices: The blue light emitted from electronic devices can interrupt your circadian rhythm. If you must use electronic devices before bed, consider using blue light-blocking glasses or turning on the night shift setting on your phone.
• Practice relaxation techniques: Wind down before bed by reading a book, listening to soft music, or meditating.
• Keep your bedroom cool and comfortable: A cool, dark, and quiet environment can help promote better sleep.
• Consult a doctor: If you continue to struggle with falling asleep or staying asleep, consider seeking advice from a healthcare professional. They may be able to provide additional guidance or recommendations tailored to your needs.

Leptin resistance

Leptin is a hormone that is made by fat tissue and is involved in body weight regulation. The more fat tissue a person has, the more leptin they make. Leptin is your "stop eating" hormone — it tells your brain when you're full and controls your appetite and energy expenditure, which can decrease fat stores and help with weight loss. Leptin resistance is when your brain is so flooded with leptin all the time that it has become desensitized to the "fullness" signal the leptin sends. If you're leptin resistant, you need a lot of leptin before your brain registers that you're full, which can lead to overeating, weight gain, obesity, and metabolic disorders.

A low-carb, high-fat diet like keto can help increase leptin sensitivity and repair your metabolism, getting you more in tune with your hunger. Researchers put 50 obese subjects on a keto diet for 10 weeks. After the program, the participants not only lost weight but also maintained long-term reductions in circulating leptin and insulin levels. In other words, the keto diet reversed leptin resistance and made people more sensitive to hunger.

In addition to keto, there are other ways to boost your leptin sensitivity:

• Improve insulin sensitivity by eating less sugar and fewer overall carbs.
• Exercise regularly.
• Reduce stress (cortisol, the stress hormone, can impair leptin sensitivity).
• Get a good night's sleep (sleep deprivation decreases leptin and increases ghrelin).
• Lose weight (leptin levels decrease when you have less fat mass, which increases leptin sensitivity).
• Stay away from high-carb intake, especially fructose.

Frequently asked questions