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

Sugar cravings are common when starting a keto diet. This is because the body is going through a period of adjustment, switching from burning sugar to burning fat for energy. As a result, the body experiences intense cravings for sugar, which can be both physically and psychologically driven. Physically, the body is low on energy, and sugar is an energy-dense food. Psychologically, the body has become accustomed to the quick release of energy that sugar provides and craves it when blood sugar levels dip. Additionally, stress, sleep deprivation, and dehydration can also trigger sugar cravings, as they affect the body's ability to regulate hormones and manage hunger cues.

Sugar withdrawal

Causes of Sugar Cravings

Sugar cravings can be grouped into two categories: metabolic and psychological reasons.

Metabolic Causes

• Blood sugar imbalances: When blood sugar dips, the body may respond by craving sugar to raise blood glucose levels. This is especially true for people new to a low-carb diet, and those who are not yet fat-adapted.
• Low protein or fat in the diet: Meals low in protein or fat can cause a quick release of energy followed by a crash. During the crash, the body may crave sugar to elevate blood sugar levels.
• Intense physical exercise: During high-intensity exercise, the body may crave sugar as it has trouble burning fat at extremely high-intensity activities.

Psychological Causes

• Mental health and stress: Sugar is associated with pleasure and can be used as a coping mechanism for stress and negative emotions.
• Lack of adequate sleep: Sleep deprivation can cause changes in insulin sensitivity and affect areas of the brain that control hunger and willpower, leading to increased cravings for sugar.
• Habitual eating: Regularly consuming sugary foods can lead to a habit of eating sugar, making it difficult to break the cycle.
• Emotional reliance on food: Sugar and refined carbs can act like a drug in the body, leading to an emotional reliance on these foods for comfort and reward.

Strategies to Manage Sugar Withdrawal

• Eat a healthy meal: Nourish your body with whole foods and ensure you're not hungry, as cravings are often more intense when hungry.
• Restrict carbs all at once: Instead of gradually reducing carbs, it may be more effective to go "cold turkey" to avoid prolonging cravings.
• Focus on healthy fats and protein: Consume enough healthy fats and protein, which are satiating and can help reduce cravings.
• Avoid alternative sweeteners: For some people, using alternative sweeteners may help curb cravings, while for others, it may perpetuate a sweet tooth.
• Drink more water: Dehydration can sometimes be mistaken for hunger, so staying hydrated is crucial.
• Get enough sleep: Sleep deprivation can increase cravings, so aim for 7-9 hours of sleep per night.
• Manage stress: Find non-food strategies to manage stress, such as walking in nature, journaling, or practising yoga.
• Let the craving pass: Cravings are transient, and removing yourself from triggering environments can help reduce their intensity.

Hormonal shifts

In addition, sleep deprivation can also disrupt hormonal balance, increasing levels of the hunger hormone ghrelin. This can lead to increased cravings for sugary and carbohydrate-rich foods. Therefore, ensuring adequate sleep of 7-9 hours is crucial for managing cravings.

Furthermore, stress can also influence hormonal balance and contribute to sugar cravings. When stressed, the body releases cortisol, which can impact blood sugar levels and trigger cravings for quick sources of energy, such as sugar. Managing stress through healthy habits like spending time in nature, meditation, and nurturing relationships can help reduce these cravings.

Additionally, individuals with underlying health conditions, such as PCOS or pre-diabetes, may experience hormonal imbalances that contribute to sugar cravings. Addressing these underlying conditions through medical intervention and lifestyle changes can help mitigate these cravings.

Lack of sleep

Impaired Insulin Sensitivity

Unwise Food Choices

Insufficient sleep can diminish functioning in areas of the brain that control hunger and willpower, known as executive functioning. Research shows that when your brain is sleep-deprived, you are more likely to make unwise food choices, craving high-calorie, low-nutrient foods like sugar.

Hormonal Imbalances

Increased Stress and Emotional Eating

Sleep deprivation is a form of stress that can trigger emotional eating. When we are tired, our willpower decreases, and we may seek comfort in sugary foods.

Impact on Metabolism

Sleep plays a vital role in regulating metabolism. Not getting enough sleep can disrupt your body's metabolism, leading to fluctuations in blood sugar levels and cravings for sugar to compensate.

Dehydration

Impact of Dehydration on Sugar Cravings

When you are dehydrated, your body struggles to produce glycogen, which is the stored form of glucose. This is especially true after exercising, as your body loses fluids through sweating. As a result, your body may crave sugar as a quick source of energy to compensate for the lack of glycogen.

Identifying Dehydration

It is important to be able to recognize the signs of dehydration. One simple way to assess your hydration status is by observing the colour of your urine. If it appears darker yellow, it is likely that you are dehydrated. Other signs of dehydration include increased thirst, dry mouth, reduced urine output, and fatigue.

Strategies to Stay Hydrated

To combat dehydration and reduce sugar cravings, focus on increasing your fluid intake throughout the day. Aim to drink water regularly, even if you don't feel particularly thirsty. You can also add electrolytes, such as potassium and sodium, to your water, as they help the body retain fluid and support normal cell function. Additionally, try to be mindful of your fluid intake during and after exercise, as you lose fluids through sweating.

Other Benefits of Hydration

Staying hydrated has numerous benefits beyond just reducing sugar cravings. It aids in digestion, improves physical performance, supports cognitive function, and helps regulate body temperature.

Additional Tips for Managing Sugar Cravings

While addressing dehydration is crucial, there are also other strategies to manage sugar cravings, especially when starting a keto diet:

• Increase your protein and healthy fat intake to enhance satiety and stabilize blood sugar levels.
• Prioritize micronutrients and address any nutrient deficiencies, as cravings can sometimes be a sign of nutrient deficiencies.
• Get adequate sleep, as sleep deprivation can disrupt insulin sensitivity and impair your ability to make healthy food choices.
• Develop healthy coping mechanisms for stress, as stress can lead to increased sugar cravings.
• Practice mindful eating, listen to your hunger cues, and stop eating when you're full.

Stress

The Impact of Stress on Sugar Cravings

Strategies to Manage Stress-Related Sugar Cravings

Proper Stress Management Techniques

It is important to develop healthy stress management strategies that do not involve turning to sugary foods for relief. Some non-food strategies include:

• Taking a walk in nature
• Journaling
• Minimizing screen time
• Practicing yoga
• Getting a massage

Mindful Eating

Pay close attention to your hunger cues and stop eating when you're full. Try to eat most of your meals at home in a distraction-free environment.

Address Sleep Issues

Poor sleep is highly attributable to cravings and can increase the hunger hormone ghrelin, leading to more cravings throughout the day. Make sleep a priority and aim for 7-9 hours of sleep per night.

Exercise

Exercise can help reduce cravings by improving your mood and self-control. Try incorporating different types of physical activity, such as walking, high-intensity interval training (HIIT), or other forms of exercise that work for you.

Reframe Your Perspective on Hunger

It is important to recognize that hunger is a transient phenomenon. Cravings can be triggered by the environment, but they will pass if you remove yourself from that environment.

Focus on Protein and Healthy Fats

Protein and healthy fats are crucial for satiety and can prevent overeating. Load up on healthy fats and high-quality protein at every meal to curb carb cravings.

Adjust Your Macros

If you're struggling with cravings, consider reassessing your macros. Play around with your daily carb intake and add back some carbs if needed to reduce cravings. Remember, it's okay to make adjustments to find what works best for your body.

Frequently asked questions