Dealing with cravings requires a strategy different from dealing with hunger.
Cravings are defined as an intense desire for a certain food (your favorite candy bar) or food group (sweet or salty foods)
They can coincide with hunger, but they don’t have to; they are primarily driven by emotions and habits.
If you're struggling with cravings, you're not alone, and it’s completely normal to experience them, especially when first transitioning into keto.
But don’t worry! This article will show you how to handle cravings without derailing your diet progress.
What Causes Carb Cravings on the Keto Diet?
So why do cravings happen in the first place?
Your body prefers carbohydrates as its main energy source.
When you switch to a keto diet, you are no longer giving your body what it is used to.
When you lower your carbs, your brain will miss this quick sugar fix, so your body will start signaling you that it wants more, so the cravings will begin.
If you’ve always reached for a cookie when stressed, your brain associates that feeling with comfort. So these kinds of psychological triggers can also be a major problem.
The good news? These cravings don’t last forever.
How Long Do Carb Cravings With Keto Last?
Cravings can be challenging, but they’re typically strongest during the first few weeks of keto, often referred to as the "keto adaptation" phase.
Cravings will begin to fade once your body is used to burning fat instead of carbs for fuel.
For most people, this happens within 3-6 weeks, though everyone is different. The key is to stick it out and trust that success will get easier.
How to Identify Different Types of Cravings
Not all cravings are created equal.
Make sure you learn the difference between physical and emotional cravings
Physical cravings tend to come from hunger or a lack of nutrients, while emotional cravings are usually triggered by boredom, stress, or loneliness.
Ever find yourself reaching for a bag of chips just because you’re watching TV? That’s emotional.
If you’re having frequent cravings, consider whether they’re true hunger or a habit kicking in.
If you're constantly craving specific foods like sweets or salty snacks, it might be worth checking if your diet lacks vital nutrients.
Hydration: A Surprising Solution to Cravings
One overlooked cause of cravings is dehydration.
Sometimes, your body confuses thirst with hunger.
To avoid this, make sure you’re staying hydrated throughout the day.
Adding a pinch of salt or a keto-friendly electrolyte mix to your water can also help, as electrolyte imbalances are common in the beginning stages of keto.
Eat Enough Fats and Protein
On keto, fat is your friend – it’s what will keep you full and satisfied.
If you're not eating enough fat or protein, you’re bound to feel hungry, which can fuel cravings.
Make sure you're getting enough healthy fats like avocado, coconut oil, or fatty cuts of meat, and pair them with protein sources like eggs, salmon, or chicken.
The combination will keep you satiated and less likely to give in to a craving.
Embrace Low-Carb Snacks to Satisfy Cravings
Having keto-friendly snacks on hand can make all the difference when cravings hit.
Whether it's a handful of macadamia nuts, a slice of cheese, or some guacamole with veggies, having these options readily available can help curb your cravings before they get out of control.
Prepping low-carb snacks ahead of time can help ensure you're never caught off guard.
Opt for Low-Carb Desserts When Having Keto Sweet Cravings (When Necessary)
There will be moments when your sweet tooth just won’t quit.
Instead of fighting it, why not embrace keto-friendly desserts?
Treat yourself to low-carb desserts made with stevia or erythritol, like chocolate fat bombs or almond flour cookies.
However, be careful not to overdo it. Even though these treats are keto-compliant, indulging too much can cause cravings to persist, as you're still feeding that sweet desire.
Distract Yourself with Non-Food Activities
Sometimes, a craving is just a distraction in disguise.
You might not even be hungry but simply bored or stressed.
Next time a craving hits, try to occupy yourself with a non-food activity like reading, going for a walk, or calling a friend.
Exercise is especially effective because it can help release endorphins, those feel-good hormones that can override the craving.
Don’t Fear Indulgence, but Set Boundaries
Allowing yourself a small, planned indulgence can help you stay on track long-term.
The trick is setting boundaries. If you plan for a cheat meal, you can enjoy it guilt-free and get right back on track without spiraling into carb overload.
The key is not letting one indulgence turn into a week of unhealthy eating.
Mindful Eating Practices
Tune into your body’s hunger signals by eating mindfully.
This will make it easier to tell the difference between real hunger and cravings.
Slow down when you eat, savor every bite, and pay attention to how full you feel.
Often, cravings diminish when you take the time to enjoy your food instead of mindlessly snacking.
Use MCT Oil and Keto Supplements to Suppress Appetite
MCT oil provides quick energy and can help curb craving carbs while on keto by promoting satiety.
Other keto supplements, like exogenous ketones and electrolytes, can also help regulate hunger, making it easier to stick to your diet and avoid giving in to cravings.
Meal Planning to Reduce Temptations
Cravings can also be beaten by meal planning.
When you have healthy, keto-friendly meals prepped, you're less likely to reach for something off-plan.
Batch cooking can save you time and stress, ensuring you always have a keto meal on hand when cravings hit.
Dealing with Social Situations and Cravings
Social gatherings can be a minefield of temptations. The key here is preparation. Bring your keto-friendly dishes or snacks, so you’re not left with carb-heavy options.
Don’t be afraid to say no. Most people will respect your decision to stick to your goals, and you might even inspire them to try keto themselves.
The Power of a Support System
Finally, don’t underestimate the power of a support system.
Share your successes, struggles, and tips with others, and lean on them when cravings hit.
Whether it’s friends, family, or an online keto community, having people who understand what you're going through can make the journey much easier.
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Conclusion
Carb cravings on the keto diet are a natural part of the process, especially in the beginning.
But with the right strategies, you can manage your cravings without feeling deprived.
From eating enough fat to staying hydrated and even planning for indulgences, there are plenty of tools to help you stay on track.
Be patient with yourself, and remember that cravings will pass with time.
FAQs
What should I do if I give in to a craving on keto?
Can I eat fruit on keto if I have cravings?
Most fruits have too many carbs to be considered keto-friendly. Berries are an exception. Blueberries, strawberries, and others can be eaten in moderation. Watch your carb count if you decide to eat berries.
How do I stop sugar cravings on keto?
Will the cravings ever go away completely?
What are some keto-friendly comfort foods for cravings?
Think cheese-based dishes, avocado, bacon, and low-carb desserts. These can be satisfying without breaking keto.
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