Bread Cravings On Keto: Why Do They Happen?

Cravings for bread and other high-carb foods are common when starting a keto diet. This is because the body is still adjusting to using fat instead of glucose as its primary fuel source. Additionally, the keto diet can lead to nutrient deficiencies, which can increase cravings for specific foods. Bread cravings can also be triggered by stress, sleep deprivation, and hormonal changes during the menstrual cycle. To manage these cravings, it is recommended to increase the consumption of healthy fats and protein, ensure adequate hydration and electrolyte intake, and gradually reduce carbohydrate intake rather than going cold turkey.

Hormonal changes during the menstrual cycle can cause bread cravings

Hormones are the body's messenger system for various systems and processes, including the menstrual cycle. The menstrual cycle is a series of regular, natural changes in the body, and it has two main phases. The follicular phase, which is the first stage, and the luteal phase, which comes after ovulation. During the follicular phase, the increased levels of estrogen and low levels of progesterone may improve the skin's appearance and cause a positive mood. However, during the luteal phase, the body is preparing for the implantation of a fertilised egg, and the hormonal fluctuations during this time may cause irritability, negative mood, skin issues, and appetite changes.

Estrogen and progesterone are the two principal hormones that govern the menstrual cycle. During the follicular phase, estrogen helps women tolerate carbs better, and women may feel more energetic, stronger, and experience no signs of insulin resistance. On the other hand, during the luteal phase, it is difficult to maintain focus, energy levels decrease, and insulin resistance increases. This means that women do not tolerate carbs as well as they did during the follicular phase.

Additionally, the menstrual cycle can impact calorie requirements. During the luteal phase, women's calorie requirements increase by about 2-3%, and they may need to consume 200-300 extra calories per day. This increased caloric demand, coupled with the body's preference for burning glucose (from carbs) over fat as fuel during this phase, can further contribute to bread cravings.

It is important to note that while hormonal changes during the menstrual cycle can influence bread cravings, other factors also play a role. For example, stress, sleep deprivation, and nutritional deficiencies can impact cravings. Therefore, a comprehensive mind-body approach that addresses both psychological and physical aspects is essential for managing cravings effectively.

Bread contains opioid peptides, which are narcotics

The good news is that the withdrawal will pass. Many people who have given up bread report that the cravings do subside over time, and they are able to go for long periods without any temptation. This is helped by finding alternative foods to eat, such as keto-friendly bread substitutes, or simply eating more fat and protein.

It is worth noting that bread is not the only food that can cause cravings. Sugar is also highly addictive and can lead to intense cravings, especially when you are first starting a keto diet. This is because your body is used to running on glucose, and when you cut back on carbohydrates, your body has to find a new source of fuel. This can take some time, and in the meantime, you may experience increased hunger and cravings for carbohydrates.

There are several things you can do to help manage these cravings. Firstly, make sure you are eating enough fat and protein. These nutrients help to keep you feeling full and satisfied. Secondly, try to avoid triggers, such as the sight or smell of bread. Finally, be patient and give your body time to adjust to your new way of eating.

Not eating enough fat or protein can cause cravings

It is important to eat more fat than protein and carbs on a keto diet. Eating high-fat signals to your body to start burning fat for fuel instead of glucose. However, it is also important to eat enough protein. If you are not eating enough protein in all of your meals, this could trigger a few issues such as loss of muscle mass, hair loss, and crazy carb cravings!

If you are not eating enough fat, you will feel less satisfied. Eating dietary fat is crucial for satiety. By suppressing your appetite, it can prevent overeating. By loading up on healthy fats at every meal, you’ll be less inclined to reach for the carbs.

On a keto diet, your body is still getting used to running on fat instead of glucose. While your body is adopting keto, you are limiting glucose but your body still does not have the full mechanism of producing or utilizing ketones. This leaves your body confused as to where to get its fuel. The result? Carb cravings.

Your body needs around 3–10 days to make the switch. Once the switch is made, you are likely to find that you no longer experience food cravings or even hunger.

If you are not eating enough overall, you will experience cravings. Feeling hungry all the time is a sign that you’re not consuming enough calories. Since carbs are a quick source of energy (from glucose), your body will crave them.

Sleep deprivation can increase bread cravings

A study by UC Berkeley found that sleep deprivation impaired activity in the frontal lobe, which governs complex decision-making, while increasing activity in deeper brain centres that respond to rewards. This combination of altered brain activity and decision-making may explain why people who sleep less tend to be overweight or obese.

Additionally, a lack of sleep can make it challenging to stick to a keto diet, as it increases cravings for carbohydrates and sugary foods. To combat this, it is essential to get seven to nine hours of sleep each night to help manage cravings and make healthier food choices.

Bread cravings can be caused by stress

Stress management is therefore key to reducing bread cravings. This can be achieved through a variety of means, such as taking a walk, meditating, exercising, getting more sleep, minimising screen time, yoga, and getting a massage.

Identifying the source of stress is also important. This can be done by making a connection between feelings of tiredness or illness and the pressure being faced. There may be physical alarm bells, such as tense muscles, over-tiredness, or headaches. Identifying possible causes and putting them into separate categories can also help to manage stress. These categories could include things with solutions, things that will get better over time, and things that are out of your control.

If stress is work or family-related, reviewing your lifestyle can be beneficial. Asking yourself questions such as "Are you taking on too much?" or "Can you hand some of your tasks to someone else?" can help to reduce stress levels.

Overall, reducing stress levels is important not only for preventing cravings but also for maintaining a healthy body and lifestyle.

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