Keto And Hunger: Why You're Not Hungry Between Meals

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It can be challenging to adjust to this new way of eating, and some people experience increased hunger as their body transitions from burning glucose to burning fat. This is known as the keto flu. Additionally, individuals may not be consuming enough calories or the right balance of macronutrients, leading to hunger pangs. However, once the body adjusts to ketosis, the appetite usually decreases, and cravings for carbs fade. This is because ketosis enhances fat burning and impacts satiety by reducing the production of the hunger hormone, ghrelin, and increasing sensitivity to leptin, which suppresses appetite.

Hunger due to carb addiction

The Evolutionary Perspective

Carb addiction was a helpful survival trait for most of human history when sweet and carbohydrate-dense food was extremely rare in the natural environment. Our caveman ancestors ate mostly fatty meat and had only intermittent access to high-carb foods like fruits. On the occasions when they did find carbs, their bodies secreted insulin and other hunger hormones that told them to eat as much as possible.

Carb Addiction in Modern Times

In modern times, the standard American diet is loaded with refined grains and added sugars, making carb addiction an important area of exploration. Carbohydrates are the basis of most foods in this diet, with all grains, sugars, fruits, and veggies being predominantly carbohydrates. As a result, most people are feeding their carb addictions without even knowing it through the chronically high consumption of added sugars and grains.

Carb Addiction and the Keto Diet

On the keto diet, when we cut out most sources of carbs, our bodies can be flooded with hunger hormones, and we essentially experience sugar cravings. This is only temporary, and it can take a week or two for sugar-craving yeasts and bacteria in our guts to die off and be replaced.

Solutions

• Stick with it!
• Avoid artificial sweeteners as they can still trigger sugar cravings in the brain.
• Eat more fatty and nutrient-dense foods.

Hunger due to sleep deprivation

Sleep and health are closely intertwined, and sleep deprivation has been linked to overeating and obesity. When you don't get enough sleep, your body produces less of the hormone leptin, which suppresses hunger, and more of the hormone ghrelin, which increases hunger. This can cause you to crave sugar and high-carb foods, which is detrimental to your keto diet goals.

Sleep deprivation can also cause an increase in cortisol levels, which can trigger cravings and make maintaining ketosis more challenging. It is important to prioritise sleep to regulate these hormones and manage your appetite. Aim for 7-9 hours of sleep per night, and if you're struggling to get a good night's rest, try mindfulness meditation.

Additionally, when you're tired during the day due to lack of sleep, you may reach for calorie-dense foods to boost your energy. This can lead to increased hunger and potential weight gain.

To combat hunger due to sleep deprivation, focus on getting enough sleep each night. Stick to a consistent sleep schedule and aim for 7-9 hours of sleep. Create a relaxing bedtime routine to help you wind down, such as reading a book or listening to soft music. Avoid caffeine and electronics close to bedtime, as these can disrupt your sleep.

If you're struggling with sleep on the keto diet, it may be due to keto insomnia, which is a temporary problem that occurs when transitioning from a carbohydrate-burning to a fat-burning state. This usually resolves within a few weeks as your body adapts to its new macros. In the meantime, you can try strategies such as gradually reducing carbohydrates, consuming your carbs later in the day, getting enough electrolytes, and practising relaxation techniques.

Hunger due to stress and anxiety

Stress and anxiety can be mistaken for diet choices when feeling hungry on keto. Studies show that chronic stress and high cortisol (the stress hormone) levels in the blood increase the hunger hormone ghrelin, which has been associated with weight gain and obesity.

• Physical hunger starts gradually, while emotional hunger can start suddenly.
• Physical hunger is felt in the stomach, whereas emotional hunger is felt in the head.
• Physical hunger comes in waves, but emotional hunger is a sharp craving.
• When physically hungry, you are open to many foods to satisfy your hunger. With emotional hunger, you usually crave a specific type of food.
• Physical hunger can be satisfied with a certain amount of food. Emotional hunger often leads to overeating.
• Physical hunger doesn't lead to feelings of guilt later. With emotional eating, you may feel guilty after eating.

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

Mistaking dehydration for hunger

When you first start a keto diet, your body flushes fluids after metabolising the glucose stored in your muscles. During this time, it's easy to become dehydrated, and your body may mistake this dehydration for hunger.

In general, people often confuse thirst and hunger. Clinical studies have shown that 37% of people mistake thirst for hunger because thirst signals can be weak. Hunger cues can be subtle, especially if you have a habit of ignoring them.

Symptoms of mild dehydration—such as a headache, fatigue, lightheadedness, and difficulty concentrating—can also feel similar to hunger pangs.

To avoid mistaking thirst for hunger, try drinking a glass of water and waiting 15 minutes. If you were truly hungry, you might still feel a stomach pang. If you were just thirsty, you'll feel satisfied.

To stay hydrated, aim to drink eight 8-ounce glasses of water a day, more if it's hot outside or you are exercising.

Not eating enough fat

Fat is an important part of a keto diet. It is one of the three macronutrients that supply humans with energy (calories) from food, and it should make up 70-80% of your daily energy intake. However, some people may not be used to eating a lot of fat and may find it difficult to hit their required amount.

How to eat more fat

• Eat more fatty and nutrient-dense foods, such as keto meats (e.g. ribeye steak, lamb, and pork), fatty fish (e.g. mackerel, anchovies, salmon), and organ meats (e.g. beef liver and kidney).
• Eat whole, full-fat ingredients. Say goodbye to low-fat and fat-free products.
• Garnish your dishes with high-fat foods, such as cheese, avocados, and cured meats.
• Use different fats for different flavors. For example, top green beans with butter for a comforting taste, or sauté them in peanut oil and drizzle with sesame oil for an Asian-inspired twist.
• Prepare low-carb recipes that are naturally high in fat, such as a keto Cobb salad with ranch dressing or pork shoulder chops with cauliflower au gratin.
• Top any dish with oil, dressing, sauces, or butter. Just remember not to overdo it, as there comes a point where the extra calories may not be worth it.
• Ensure your snacks contain fat. Good choices include hard-boiled eggs, cheese, and nuts.
• Add a low-carb cheese course to your meals. Cheese can be a simple addition to any meal, whether as an appetizer, a topping, or a dessert.
• Blend fat into your coffee or tea, such as coconut oil, butter, or heavy whipping cream.
• Consider a fat bomb for dessert, such as unsweetened heavy whipped cream on raspberries. However, remember that treats should not become a regular staple in your diet if healthy weight loss is your goal.

Why you might not be eating enough fat

You might be underestimating how much fat you're consuming. The exact macronutrient ratio will differ from person to person, but general guidelines stipulate that 60-75% of your food should be from fat. It's a good idea to plan your meals and moderate your fat intake until you can estimate the amount of fat in your meals by eye.

Frequently asked questions