Keto Diet: Will You Feel Hungry At The Start?

Starting a ketogenic diet can be challenging as it involves changing your diet so that your body can learn a new way of metabolising and producing energy. While the benefits of this are improved metabolic well-being, weight loss, and appetite control, the transition into ketosis can be difficult. During this time, you may struggle with cravings, hunger, and even keto flu. However, once your body adjusts, you will be amazed at how sustaining a ketogenic diet can be.

Hunger Due to Carb Addiction

Hunger is a common issue for people starting a keto diet, and it can be due to a variety of factors. One of the main reasons is carb addiction or withdrawal. When starting a keto diet, the body goes through a transition period, often called the "keto flu," where it adjusts from burning glucose for energy to burning fat. This metabolic shift can result in increased hunger and flu-like symptoms as the body adapts to its new fuel source.

The standard American diet is typically high in carbohydrates, and our bodies have evolved to crave more carbs when we eat them. This is because, for most of human evolution, our ancestors only had intermittent access to high-carb foods like fruits, so our bodies learned to consume and store as much sugar as possible for leaner periods. As a result, when we cut out most sources of carbs on a keto diet, our bodies can be flooded with hunger hormones, crying out for the sugar they are used to.

The good news is that this hunger due to carb addiction is only temporary. It can take a week or two for the body to adjust to using fat as its main fuel source, and for the sugar cravings to subside. Additionally, a keto diet can actually shift the body's energy source from carbohydrates to fats, promoting longer-lasting satiety and reducing cravings.

To manage hunger due to carb addiction when starting a keto diet, it is important to:

• Stick with the diet and be patient as your body adjusts to ketosis.
• Avoid artificial sweeteners, as they can trigger sugar cravings.
• Ensure you are consuming enough fat, as fat is the main source of energy on a keto diet.
• Stay hydrated, as thirst can sometimes be mistaken for hunger.
• Get adequate sleep, as sleep deprivation can increase appetite and cravings.

Hunger Due to Sleep Deprivation

Sleep and health are closely intertwined, and the impact of sleep on appetite is largely hormonal. When you don't get enough sleep, your body produces less leptin, a hormone that suppresses hunger, and more ghrelin, a hormone that increases hunger. This hormonal imbalance can lead to increased appetite and food cravings, particularly for high-calorie, weight-gain promoting foods.

The combination of increased appetite and cravings for high-calorie foods can lead to overeating and weight gain. People who sleep less are more likely to become overweight or obese. Even a single night of poor sleep can trigger a spike in ghrelin, leading to increased hunger.

Additionally, sleep deprivation can affect insulin levels, which play a role in blood sugar regulation and fat storage. Elevated insulin levels due to sleep loss can contribute to unnecessary fat storage, particularly around vital organs, increasing the risk of type 2 diabetes and heart disease.

To address hunger due to sleep deprivation, it is crucial to prioritize sleep. Aim for 7-9 hours of quality sleep per night to regulate hormones and curb cravings. Creating a conducive sleep environment, such as disconnecting from electronic devices, can be beneficial.

Furthermore, stress caused by sleep deprivation can lead to the production of cortisol, a hormone that can further increase cravings for sweets. Therefore, managing stress levels and improving sleep habits can help reduce hunger and cravings.

Hunger Due to Stress and Anxiety

Stress and anxiety can be mistaken for hunger when you're on the keto diet. Studies show that chronic stress and high cortisol (the stress hormone) levels in the blood increase the hunger hormone ghrelin, which has been linked to weight gain and obesity.

• It slowly develops over time
• You have a desire for fat and protein
• You have a desire for high-carb foods and sweets
• You notice when you're full and stop eating
• You binge eat and don't acknowledge feeling full
• You feel positive about having eaten
• You feel guilt and shame after eating

If you are experiencing hunger due to stress and anxiety, here are some techniques to manage it:

• Meditation for stress and anxiety
• Yoga nidra full body relaxation
• Breathing techniques for anxiety
• Self-care practices such as creative activities, prayer or spiritual practices, and actions that propel you towards your goals
• Getting enough sleep to prevent fatigue and fatigue-related overeating
• Moving more with low-impact exercises such as yoga, bicycling, swimming, stretching, and walking

Additionally, it's important to distinguish between physical hunger and emotional hunger. Physical hunger usually starts gradually and is felt in the stomach, while emotional hunger can start suddenly and is felt in your head or thoughts. With physical hunger, you are open to eating many different types of food, whereas with emotional hunger, you typically crave a specific type of food. Emotional hunger often leads to overeating and feelings of guilt afterward.

Mistaking Thirst for Hunger

When starting a keto diet, it's common to feel hungry, especially in the beginning. One reason for this is that the body can mistake thirst for hunger. Clinical studies have shown that 37% of people mistake thirst for hunger because thirst signals can be weak.

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

To avoid this, it's important to stay hydrated by drinking plenty of water throughout the day. If you feel hungry, try drinking 16-24 ounces of water and waiting around 15 minutes to see if you still feel hungry.

Other signs of dehydration include:

• Increased heart rate
• Dizziness
• Faintness or light-headedness
• Lack of concentration
• Thirst
• Nausea
• Headaches

To stay hydrated, drink water throughout the day, not just when you're thirsty. Listen to your body and, if you feel hungry, try drinking water first to see if that satisfies you.

Not Eating Enough Fat

The ketogenic diet is a low-carb, high-fat diet. However, some people who start the keto diet focus too much on cutting out carbs and not enough on ensuring they are eating enough fat. This can lead to hunger, as fat is your main source of energy and fuel on a keto diet.

General guidelines suggest that 60-80% of your food should be from fat. This equates to 70-80% of your daily calories. The remaining calories should come from 15-20% protein and 5-10% carbohydrates.

How to Eat More Fat

• Eat fatty, nutrient-dense foods like ribeye steak, lamb, pork, mackerel, anchovies, salmon, beef liver, and kidney.
• Eat more fatty foods like cheese, avocados, nuts, and seeds.
• Cook with healthier oils like coconut oil, animal fats like tallow and duck fat, olive oil, and avocado oil.
• Eat more eggs, especially if you are not eating enough protein.
• Garnish dishes with high-fat foods like cheese, avocado, and cured meat.
• Choose fatty cuts of meat.
• Top any dish with oil, dressing, sauces, or butter.
• Add fat to your coffee or tea, like coconut oil, butter, or heavy whipping cream.
• Eat full-fat, whole food ingredients and say goodbye to low-fat and fat-free products.

Frequently asked questions