Keto Diet: Cravings, What To Expect And How To Manage

Cravings for carbohydrates and sugary treats are common when starting a keto diet. This is because your body is adjusting to burning fat instead of glucose, which can be challenging for it to adapt to in the first few weeks. However, cravings can be managed and will likely decrease over time as your body adjusts.

There are several physical and psychological reasons why you may experience cravings when starting a keto diet. Physically, your body may activate glucose backup systems to maintain normal blood sugar levels, which can lead to a state of low blood sugar called hypoglycaemia, triggering hunger. Psychologically, your environment—such as the smell of baked bread or the sight of an ice cream shop—can stimulate cravings, even if your nutritional needs are met.

To manage cravings, it is recommended to stay hydrated, exercise regularly, get enough sleep, and make behavioural shifts such as removing tempting foods from your house and controlling your environment by minimising sights and smells that trigger cravings. Additionally, it is important to ensure you are consuming enough protein and healthy fats, as well as low-carb vegetables, to stay satiated.

How to manage keto cravings caused by hormonal shifts during the menstrual cycle

Starting a keto diet can be challenging, and cravings are inevitable. However, if you're craving sweets or carbs on keto, it could indicate that one of your body's needs isn't being met. Here are some tips to help you manage keto cravings, especially those caused by hormonal shifts during the menstrual cycle:

• Be proactive to resist sugar cravings: Break the habit by stocking up on keto-friendly foods and snacks. Implement new actions like going for a walk after dinner or drinking a glass of water when you feel a craving coming on.
• Find healthy stress fixes: Sugar boosts our brain chemistry and gives us a hit of dopamine, especially when we're stressed. Instead of reaching for a sugary treat, light a scented candle, do some light exercise, spend time in nature, or snuggle with a pet to help you relax.
• Eat something comforting and keto-friendly: If you're craving something sweet, try a luscious, creamy avocado, your favorite cheese, or a keto-friendly pasta alternative like It's Skinny Pasta, made with konjac root and containing zero net carbs.
• Plan ahead by eating before working out: If you crave sugar after exercising, it could be that your blood sugar levels are crashing. Consume a small keto-friendly meal or snack before working out, such as keto fat bombs, a cheese stick, beef jerky, or dark chocolate.
• Check your sleep habits: When we're tired, our willpower decreases, and our desire for comfort food increases. Ensure you're getting 7-9 hours of sleep to help manage cravings and make healthier choices.
• Balance blood sugar: A well-managed keto diet can help support blood sugar levels. Consume balanced meals of high-quality protein, healthy fats, and low-carb veggies to keep cravings at bay.
• Consume healthy fats: Dietary fat is crucial for satiety and can prevent overeating. Include healthy fats like avocado, nuts, and olive oil in your meals to feel more satisfied and less inclined to reach for carbs.
• Focus on protein: Protein is crucial for recovery and repair and can leave you feeling fuller for longer. Include high-quality protein sources like meat, poultry, and fatty fish in your diet to reduce cravings and manage blood sugar levels.
• 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.
• Let the craving pass: Cravings are transient. Distract yourself by leaving the environment or engaging in a different activity, and the craving will likely pass.
• Control your environment: Minimize sights and smells that trigger cravings. Keep carbs out of the house or, if that's not possible, keep them out of sight.
• Eat low-carb vegetables: Include non-starchy, low-carb veggies like kale, spinach, broccoli, and asparagus in your meals. These are nutrient-dense and provide fiber, which helps fill you up without adding extra calories.
• Get enough sleep: Sleep deprivation can increase your hunger hormone, ghrelin. Aim for 7-9 hours of sleep to help manage cravings effectively.
• Hydrate with water and electrolytes: Thirst can sometimes be mistaken for hunger or carb cravings. Increase your water intake and add a few shakes of salt to your water and food to meet your fluid and electrolyte needs.
• Don't restrict calories: While it may be tempting to restrict calories to lose weight, doing so during the initial phase of keto can intensify cravings. Instead, focus on eating keto-friendly foods and adjusting to your new fuel source.
• Allow time to keto-adapt: Adapting to using fat for energy happens at different rates for different people. Give yourself time to adjust to the keto diet, and you'll likely experience fewer cravings over time.

In addition to the above tips, it's important to understand the impact of hormonal shifts during the menstrual cycle on keto cravings:

• Follicular phase: This phase begins on the first day of your period and lasts until ovulation. Estrogen and progesterone levels are low at the start, stimulating the release of follicle-stimulating hormone (FSH) to mature follicles in the ovaries. Estrogen rises and peaks at ovulation.
• Ovulation: Ovulation marks the turning point between the follicular and luteal phases. This is when estrogen levels briefly fall, and FSH and luteinizing hormone (LH) are high.
• Luteal phase: During this phase, progesterone increases, and estrogen picks up again but then slowly drops off. By the end of this phase, estrogen and progesterone are low, stimulating the start of the follicular phase again.

Understanding the hormonal shifts during your menstrual cycle can help you anticipate and manage keto cravings more effectively. Additionally, consider the following tips to support a healthy cycle:

• Focus on cruciferous vegetables: Vegetables like cabbage, broccoli, Brussels sprouts, and kale contain compounds that help induce the detoxification of excess estrogen from the body.
• Increase fiber intake: Fiber can help lower estrogen levels and improve overall hormonal balance. Include high-fiber foods like berries, chia seeds, avocados, nuts, and seeds in your diet.
• Consume phytoestrogens: Phytoestrogens, found in plants like flax seeds and sesame seeds, can help neutralize estrogen and enhance its metabolism and excretion.
• Reduce alcohol intake: Alcohol can affect the liver's ability to detoxify excess estrogen, so consider cutting down on your alcohol consumption, especially if you experience symptoms of high estrogen.
• Manage blood sugar levels: During ovulation, cravings and bloating may increase. Start the day with a protein-rich meal, eat regularly throughout the day, and have some healthy keto snacks on hand to satisfy your sweet tooth.
• Increase vitamin B6 intake: Vitamin B6 can help reduce breast pain and bloating associated with hormonal fluctuations. Include B6-rich foods like pork, turkey, eggs, salmon, tuna, chicken liver, and spinach in your diet.
• Eat anti-inflammatory foods: Symptoms of PMS are often correlated with increased inflammation in the body. Consume omega-3 fatty acids from fatty fish like salmon, mackerel, herring, and sardines, or take fish oil supplements to help reduce inflammation and ease PMS symptoms.
• Fight cravings with fiber and protein: Keep your blood sugar steady by eating regular meals and including protein in each meal. Have low-carb treats like fat bombs or keto cookies on hand to satisfy your sweet tooth.
• Increase magnesium-rich food consumption

How to manage keto cravings caused by stress

Keto sugar cravings are normal, especially during the adjustment period as your body gets used to a new way of eating. However, if you're regularly experiencing sugar cravings on keto, it could indicate that one of your body's needs isn't being met. Here are some tips to help you manage keto cravings caused by stress:

Find healthy stress fixes

Sugar boosts our brain chemistry and gives us a hit of dopamine, which we crave when we're stressed. Try to find other ways to treat yourself, such as lighting a scented candle, foam rolling, giving yourself a foot massage, calling a friend, snuggling a pet, or playing a game on your phone. Light exercise, nature activities, and creative pursuits are also healthy outlets for boosting your mood and avoiding a sugar binge.

Eat something comforting and keto-friendly

If you can't stop thinking about your keto sugar craving, try filling up on something keto-friendly. For example, a creamy avocado, your favourite cheese, or a bowl of keto-friendly pasta made with konjac root, which contains zero net carbs and no hidden sugars. You can also add your favourite toppings, such as fresh veggies, protein, cheese, and spices, to create a comforting keto-friendly meal.

Plan ahead by eating before working out

If you crave sugar after working out, it could be that your blood sugar levels are crashing post-workout. Consume a small keto-friendly meal or snack before exercising, such as keto fat bombs, a cheese stick, beef jerky, a hard-boiled egg, a small piece of dark chocolate, or berries with cream.

Check your sleep habits

A lack of sleep can reduce our willpower and make us more susceptible to cravings. Aim for 7-9 hours of sleep per night to help moderate your appetite and enhance your motivation to exercise.

Be proactive to resist sugar cravings

Stock up on keto-friendly foods that you can swap for your favourite meals and snacks. Implement new actions to break your sugar habits, such as going for a walk after dinner or brushing your teeth after lunch. Drink a glass of water when you feel a craving coming on, and stay hydrated throughout the day.

Manage your environment

Keep trigger foods out of the house if possible, or at least out of sight. Think of your kitchen as a science experiment designed to encourage healthy eating behaviours.

Control your macros

If you're struggling with keto cravings, consider reassessing your macros. Play around with your daily carb intake and add back some carbs if needed to reduce cravings.

Let the craving pass

Remember that hunger is transient. If you remove yourself from the triggering environment, the craving is more likely to pass.

How to manage keto cravings caused by dehydration

Starting a keto diet can be challenging, and it's normal to experience cravings, especially for sweets. While cravings can be caused by various factors, dehydration is one of the common issues faced by people on a keto diet. Here are some ways to manage keto cravings caused by dehydration:

Understand Dehydration on Keto:

Keto is a low-carb, high-fat diet that puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This shift in metabolism can lead to dehydration for several reasons:

• Ketones, the water-soluble compounds produced during ketosis, have a diuretic effect, making you urinate more frequently.
• When your body switches from using carbs to fat, the liver releases its glycogen stores, which are bound with water and excreted through urine.
• A keto diet typically leads to lower insulin levels in the bloodstream, signalling your kidneys to excrete more sodium, which can result in increased fluid loss.
• A keto diet may also reduce your salt intake, and since sodium helps retain water, lower sodium levels can contribute to dehydration.

Recognize the Signs of Dehydration:

Dehydration can cause a range of unpleasant symptoms, including:

• Increased thirst
• Muscle cramps or spasms
• Constipation
• Headaches
• Confusion or brain fog

Focus on Hydration:

• Drink when you're thirsty: Listen to your body and drink water or other fluids when you feel thirsty. There's no need to force litres of water if you're already well-hydrated.
• Set a daily water intake goal: If you tend to forget to drink enough water, set a daily goal and use a water bottle or app to track your intake.
• Try infused water: Jazz up your water with slices of citrus fruits, herbs, or cucumbers. You can also opt for unsweetened sparkling water or keto-friendly beverages like tea or coffee.
• Eat water-rich whole foods: Include water-rich, low-carb foods in your diet, such as celery sticks, tomatoes, cucumber slices, berries, and lemons.

Replenish Electrolytes:

• Electrolytes are essential minerals like sodium, potassium, and magnesium that help your body retain water and maintain proper nerve and muscle function.
• Increase electrolyte intake: Ensure you're getting enough electrolytes by consuming electrolyte-rich foods like broth, low-carb soup, bananas, cooked broccoli, seafood, tomatoes, pumpkin seeds, spinach, nuts, and even dark chocolate.
• Use electrolyte supplements: If you want more control over your electrolyte intake, consider taking keto-specific electrolyte supplements, which provide precise amounts of sodium, potassium, magnesium, and other key minerals.

Manage Your Diet and Lifestyle:

• Prioritize sleep: Sleep deprivation can increase sugar cravings and affect your insulin sensitivity, making you more prone to dehydration. Aim for 7-9 hours of quality sleep each night.
• Manage stress: Stress can trigger sugar cravings. Find healthy ways to manage stress, such as walking in nature, journaling, yoga, or spending time with pets.
• Eat a balanced keto diet: Ensure your meals are balanced and include high-quality protein, healthy fats, and low-carb vegetables. This will help stabilize your blood sugar and reduce cravings.
• Stay active: Physical activity can improve insulin sensitivity and reduce sugar cravings. Incorporate activities like walking, HIIT workouts, or yoga into your routine.

Remember, it's essential to listen to your body and make gradual adjustments to your diet and lifestyle. Consult a healthcare professional if you have concerns or if your dehydration symptoms persist or become severe.

How to manage keto cravings caused by sleep deprivation

Sleep deprivation is a common cause of carbohydrate and sugar cravings, even when you are on a keto diet. This is because a lack of sleep can cause changes in insulin sensitivity and affect your ability to make food choices. When you are tired, your willpower decreases, and your desire for comfort food increases. It can also affect your metabolism and cause your blood sugar to fluctuate, making you crave sugar.

• Get enough sleep: Aim for 7-9 hours of sleep every night. This will help moderate your appetite and enhance your motivation to exercise.
• Create a sleep schedule: Decide on a bedtime and wake-up time and stick to it. This will help your body get used to a routine and improve your sleep quality.
• Avoid electronics before bed: The blue light emitted by electronic devices can suppress melatonin, a hormone that regulates the sleep-wake cycle. Try to turn off all electronic devices at least 2 hours before bedtime.
• Practice relaxation techniques: Wind down before bed by reading a book, listening to soft music, or meditating. This will help you relax and prepare for sleep.
• Avoid caffeine close to bedtime: Caffeine increases wakefulness and brain activity, so it is best to avoid it close to bedtime. Try to cut back on coffee and avoid drinking it 6 hours before bed.
• Drink enough water: Thirst can sometimes be mistaken for hunger or sugar cravings. Drink plenty of water throughout the day and add a few shakes of salt to your water to meet your sodium needs.
• Eat nutrient-dense foods: Consume a variety of low-carb, whole foods such as meat, eggs, poultry, fatty fish, leafy greens, and nuts. These foods will provide your body with the nutrients it needs and help stabilize your blood sugar levels.
• Get regular physical activity: Exercise can help reduce sugar cravings by improving your mood and self-control. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or swimming, most days of the week.
• Manage stress: Stress can trigger sugar cravings. Find healthy ways to manage stress, such as walking in nature, journaling, minimizing screen time, practising yoga, or getting a massage.
• Plan your meals: Make sure you are consuming enough food and eating balanced meals. Focus on high-quality protein, healthy fats, and low-carb vegetables. This will help stabilize your blood sugar levels and keep cravings at bay.

How to manage keto cravings caused by sugar withdrawal

Starting a keto diet can be challenging, and it's common to experience cravings for sweets and high-carb foods. Sugar withdrawal can trigger these cravings, and it's important to understand the physical and psychological causes behind them. Here are some strategies to help you manage keto cravings caused by sugar withdrawal:

• Understand the causes: Recognise that sugar cravings can be driven by both physical and psychological factors. Sugar activates areas of the brain similar to addictive drugs, leading to withdrawal symptoms and intensified cravings when you cut it out. Additionally, environmental triggers, such as scents and sights, can stimulate cravings even if your nutritional needs are met.
• Break the habit: Replace sugary snacks with keto-friendly alternatives. Stock up on healthy, filling foods that you can reach for when cravings strike. Implement new habits, such as going for a walk after dinner or brushing your teeth after lunch, or drinking a glass of water when you feel a craving coming on.
• Address stress: Sugar can be a coping mechanism for stress. Find alternative ways to treat yourself and manage stress, such as lighting a scented candle, practising self-care rituals, or engaging in light exercise or creative pursuits.
• Eat comforting keto foods: Opt for keto-friendly comfort foods when cravings strike. Avocados, cheese, and keto-friendly pasta alternatives can help satisfy your cravings without derailing your diet.
• Plan ahead: Cravings can be more intense after physical exertion, so eat a small keto-friendly meal or snack before working out.
• Get enough sleep: Sleep deprivation can increase cravings and reduce willpower. Aim for 7-9 hours of sleep each night to help manage cravings effectively.
• Stay hydrated: Thirst can sometimes be mistaken for hunger or cravings. Drink plenty of water and ensure you're meeting your fluid and electrolyte needs, especially on a keto diet.
• Eat more vegetables: Fill up on non-starchy, low-carb vegetables like kale, spinach, broccoli, and asparagus. Roasting vegetables can bring out their natural sweetness and make them more satisfying.
• Focus on protein and healthy fats: Ensure you're consuming adequate protein and healthy fats, as these macronutrients boost satiety and provide essential energy. Examples include fatty meats, eggs, nuts, avocados, and healthy oils like olive oil.
• Power through the beginning: The initial phase of keto can be challenging, and it takes time for your body to adjust. Remove tempting foods from your environment and stay committed to the keto plan for the first few weeks until your body adapts.
• Don't restrict calories: Calorie restriction during the early stages of keto can amplify cravings. Instead, focus on consuming enough calories from healthy fats and proteins.
• Be mindful of artificial sweeteners: Artificial sweeteners may not satisfy your sweet tooth and can sometimes make cravings stronger. If they don't work for you, opt for naturally sweet foods like berries or keto-friendly chocolate bars.
• Exercise regularly: Exercise is a great distraction from cravings and helps build muscle. Channel your increased energy on the keto diet into regular physical activity.
• Manage stress: Stress can be a trigger for cravings. Practise stress management techniques such as meditation, yoga, journaling, or spending time in nature.
• Keep a food diary: If cravings persist, consider keeping a food diary to identify any patterns or triggers. This can help you understand the underlying causes and develop effective strategies to manage your cravings.

Frequently asked questions