On Keto, it is inevitable to experience carb cravings. We desire what is forbidden to us. However, these cravings are not solely psychological but also have physical reasons, particularly when it comes to the sweet category of carbohydrates known as sugar.
In order to address carb cravings, you need to adopt a holistic mindset and approach. It is also important to have some patience. This article will guide you through eight tips, both psychological and physical, to manage carb cravings while following the Keto diet. However, before we delve into those tips, let’s first discuss the underlying causes of these cravings.
What causes carb cravings
Physical causes
When carbohydrates are digested, they ultimately become blood glucose in your bloodstream, which then provides energy to your cells. Following a Keto diet involves decreasing your consumption of carbohydrates, thus leading to a decrease in the amount of glucose supplied to your body.
In order to maintain normal blood sugar levels, your body activates glucose backup systems as a compensation. However, this compensation does not occur immediately, resulting in a decrease in blood glucose levels during the initial stages of transitioning to a Keto lifestyle. This decrease leads to a state of low blood sugar known as hypoglycemia, which in turn causes hunger.
When sugar is removed, cravings can also be triggered. It has been discovered by researchers that the consumption of sugar activates the same brain regions as addictive drugs. As a result, when the drug is no longer consumed, the desire for more intensifies.
Psychological causes
Just imagine the sensation of inhaling a delightful scent – perhaps that of freshly baked cinnamon. It would surely stimulate your salivary glands, right? Even if you had already eaten to satisfaction, your desire for this indulgence would persist.
Cravings can be triggered by your surroundings, including what you perceive through your senses, regardless of whether or not you have consumed all the necessary nutrients. Additionally, hunger can become a habit, as demonstrated by the expectation of feeling hungry around 8:45 PM if you regularly consume a bowl of ice cream every night at 9 PM. In this case, the specific time of day acts as the initiating factor.
In the 1890s, scientist Ivan Pavlov initiated a process in which he would ring a bell whenever he provided food for dogs. Over time, the dogs began to salivate upon hearing the bell, as the association between the bell and hunger had been established. Have you identified what triggers your hunger? Is it the aroma of freshly baked bread or the sight of an ice cream sandwich? In the following section, we will discuss techniques for reducing hunger triggers in order to control your cravings.
Menstrual cycle cravings
If you have a desire for carbs before your period, it does not automatically indicate pregnancy. It is typical and prevalent for many women, particularly during the later stage of their menstrual cycle, to have sweet cravings due to hormonal changes in estrogen and progesterone. Remember this, and use the following suggestions to control your craving for sweets.
Ways to control cravings
Having a plan is beneficial in managing carb cravings while following the Keto diet. The subsequent tips will offer assistance.
1. Keep carbs low
The primary principle of the Keto diet is to limit the intake of carbohydrates. By keeping carbs low, it facilitates the shift from using sugar as fuel to utilizing fat. The interference of excessive carbs in your Keto diet hinders this transition, causing confusion to your body. It becomes uncertain whether it should burn sugar or fat for energy. In the case that it leans towards burning sugar, you will persistently experience cravings for it.
When following the Keto diet, it is advisable to ensure that the net carbohydrates consumed do not exceed 10% of your daily calorie intake.
2. Control your environment
By minimizing the sights and smells that trigger cravings, you are effectively minimizing the cravings themselves. Imagine your kitchen as a scientific experiment designed to promote healthy eating habits.
If it is possible, try to keep carbs out of the house. If this is not possible due to the presence of kids, partners, or friends, try your best to keep the carbs out of sight. (By “them” we are referring to the carbs, not the kids).
3. Eat low-carb vegetables
When constructing your Keto plate, make sure to include non-starchy vegetables. These low-carb veggies, such as kale, spinach, broccoli, and asparagus, are packed with essential nutrients and contain an indigestible carbohydrate known as fiber. Despite being a carb, fiber will not disrupt ketosis, the state in which the body burns fat for energy.
Fiber, on the contrary, assists in providing a sensation of fullness without contributing extra calories. It is important to ensure an adequate intake of fiber.
4. Get enough sleep
If you are not able to sleep well, your ability to resist carbs will decrease. Studies have proven that lack of sleep raises the levels of your hunger hormone, ghrelin. This is why it is crucial to get enough sleep to control your cravings. Make sure to get seven to nine hours of sleep, and you will be happy that you did.
5. Stay full
Staying full is essential in fighting keto cravings, which is why protein and fats are beneficial. Protein is known to be filling, and fats can make us feel satisfied. Being hungry makes it more difficult to resist cravings and stay on track.
In order to enjoy keto-friendly foods, make sure to consume substantial portions that provide a feeling of fullness. It is advisable to eat regularly before you experience hunger. It might be a good idea to bring along a snack such as beef jerky in case you start feeling hungry and irritable.
6. Power through the beginning
Your body needs some time to adapt to the keto diet, and this adjustment period may cause what is known as the “keto flu” by many keto followers. Unlike the actual flu, the keto flu refers to a sense of discomfort that occurs when your body switches to ketosis, a state in which it uses fat instead of carbs for fuel.
If you’re having the keto flu or finding it challenging to adhere to the keto diet initially, make an effort to continue for the first few weeks. It might be necessary to eliminate tempting foods from your home and engage in other activities to stay occupied. Once you successfully get through the initial few weeks, you’ll experience a surge of energy and begin to feel fantastic.
7. Make smart swaps
When following keto, there are many clever substitutions available that can aid in your success. A highly intelligent choice is to replace conventional pasta and rice with It’s Skinny noodles and It’s Skinny Rice. These wonderful products are crafted from the konjac root, containing zero carbs and a mere 9 calories per bag.
If you’re on a keto diet but still want to enjoy pasta and rice dishes, It’s Skinny can help. It allows you to indulge in your favorite dishes without feeling guilty. So, if you’re longing for the texture and flavor of pasta, don’t overlook this healthy alternative – It’s Skinny Pasta(Opens an external site in a new window) can make it all possible.
8. Stick to the plan
Keto-followers encounter the challenge of adhering to the plan due to the impact on blood sugar and the shift out of ketosis each time they deviate from the keto diet. Returning to ketosis takes time, and during this period, one is likely to experience keto cravings once more.
If you are able to follow the plan consistently for a few weeks, you will begin to experience an improvement in your well-being, as well as observe genuine advancements in losing weight, which can serve as a strong source of motivation and empowerment. When tempted to deviate from the plan, remind yourself of the progress you have made so far and the importance of not hindering your progress or disrupting your body’s state of ketosis.
9. Cut back on sweeteners
There is a common belief that artificial sweeteners will curb our desire for sweets while on a keto diet, however, this is typically not true. In fact, certain studies have indicated that instead of reducing cravings for sugar and sweets, artificial sweeteners can actually intensify them.
If you have a persistent desire for sugary foods while following a keto diet, consider evaluating your consumption of other food items. Ensure that you are consuming an adequate amount of food. If you are meeting your dietary needs but still experiencing sugar cravings, consider indulging in a few berries. Frozen berries can be particularly gratifying as you can relish the natural sweetness at your own pace.
10. Drink water
To successfully combat cravings on a keto diet, it is important to drink an ample amount of water. The sensation of thirst can sometimes be mistaken for hunger, particularly while following a keto eating plan. Additionally, certain high-fat foods, such as bacon, may have additional sodium content. Consuming savory foods might also lead to the inclusion of extra salt for flavor enhancement, resulting in dehydration.
When following a Keto diet, it is necessary to increase fluid intake and electrolyte consumption. While thirst can be a reliable indicator of fluid requirements, careful consideration should be given to the intake of electrolytes such as sodium and potassium. Sometimes what may seem like a craving for carbohydrates could actually be a desire for sodium. This can be explained by evolutionary factors, as sodium was scarce in ancestral times, leading to a craving for salty foods. Research supports this explanation.
To ensure your kidneys function properly during the keto process, it is important to stay hydrated. A recommended intake of 8-10 glasses of water per day can help achieve this. Increasing water consumption may potentially reduce keto cravings as some individuals have noticed a decrease in hunger while adequately hydrating themselves on keto.
11. Exercise regularly
To help control keto cravings, it is advisable to engage in regular exercise. Additionally, consuming protein and healthy fats on the keto diet will provide you with more energy. Direct this increased energy towards regular and beneficial physical activity, promoting muscle growth in your body.
Engaging in exercise helps to distract our minds from food cravings, preventing us from indulging in them. It consistently keeps us occupied, preventing us from accessing food in the kitchen cabinets, and allows us to focus on our physical well-being in a more beneficial manner. Numerous individuals find that incorporating regular exercise into their routine can effectively diminish their cravings and appetite. Therefore, if you are currently dealing with keto cravings, consider substituting it with a walk instead as a solution.
