Navigating Keto Cravings: 5 Hacks to Help You Avoid Them

Hundreds and thousands of people are swearing by the keto diet and its health benefits. Delicious, fatty, and satiating meals make this weight loss approach very attractive. Yet, keto is considered to be quite a restrictive diet since you can’t eat sugar or carbs. 

Many people face food cravings that trouble their keto, slow down the weight loss process, or even make them gain weight at the end. It can be hard to avoid sugary foods when your body is constantly craving energy. 

We prepared 5 hacks that can make your keto craving free. This article will help you better understand the reasons behind hunger pangs and how to fight them.

5 Effective Tips to Reduce Your Keto Carb Craving

There are many ways you can satisfy your stomach when navigating the ketogenic diet. It’s all about pacing yourself and finding meals to please your sweet tooth. Remember that it takes time for your body to adjust, so make sure to stay determined, even when you crave carbs. 

Here are five tips that can stop dreaded cravings on keto:

#1 Transition slowly

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Once you discover the keto diet and its benefits, you might want to jump right in and experience them for yourself. 

However, if you’re someone who’s used to eating a lot of carbs in their diet, it’s almost inevitable to have a hard time going cold turkey. A study found that carb cravings result in food addictions because you’re accustomed to that type of dietary routine. 

Getting away from the carbs can be compared to getting away from alcohol, cigarettes, and other addictions. It gets easier to say no in time, especially when you’re determined to lose weight and gain life-changing benefits. 

You can help yourself by making the keto transition slow. Start by practicing a low-carb diet to learn what meals suit your taste and preferences. For example, you could dedicate one day a week to eating low-carb meals and increase that to three or four days.

Some people also do a week or two of a no sugar diet to see how many sugar cravings they actually get. The main reason for carb cravings derives from sugar withdrawal since most high-carb foods contain glucose. 

It’s worth incorporating more healthy fats into your current diet. You could have avocado, coconut, olives, eggs, and cottage cheese to stop the carb craving. Since these foods are nutrient-dense, you won’t get hungry on keto as often.

Research found that those who consume healthy fats have fewer carb cravings. Fats naturally fill your stomach due to slower digestion. Just make sure you introduce small amounts slowly to avoid constipation and cramps.

#2 Make sure you’re getting enough vitamins, minerals & electrolytes

You should make sure you’re not lacking any minerals and electrolytes. Cravings often come as a result of a deficiency in certain nutrients. 

The best way to eliminate those deficiencies is by consuming foods that compensate. Sometimes, your body isn’t sure what to crave, so it ends up craving everything like carbs and sugar. This can be bad for someone who is trying to reduce how many net carbs they consume. 

You can prevent a carb or sugar craving by consuming enough vitamins, minerals, and electrolytes in food. Avocados are a good choice as they have a lot of magnesium, potassium, and other essential nutrients. 

A study found that magnesium can actually boost your metabolic rate. Someone with a fast metabolism is more likely to burn extra calories throughout the day. This can promote more weight loss on the keto diet.

Some people report adding a pinch of salt to their butter coffee helps to eliminate cravings as well. Low salt levels in the body triggers a process called internal starvation, which makes you crave sugar more. Only increase your sodium intake when necessary and stay below 2,300 milligrams a day.

On the other hand, you could choose to take supplements. There are keto supplements that increase the fat-burning process while reducing carb cravings.

#3 Go for a walk

Food cravings have a lot to do with your mental state. If you just got into an argument with your family member, heard some negative feedback from your boss, or simply feel like you’re having a bad day, it’s likely food will be an easily accessible comfort. 

Certain comfort foods tend to be high in carbs, therefore, you should seek other healthy methods to comfort you. It’s not worth feeding the cravings when you’re passionate about losing weight. 

Whenever you feel like grabbing a chocolate bar to improve your mood, go outside for a walk. This type of exercise will clear your mind and prevent the disruption of ketosis. Studies prove that walking regularly increases the happy hormones your brain produces. 

It’s also worth making low-carb snacks to gain the same sense of comfort. Some ideas include olives, pecan nuts, salami bites, celery with cream cheese, pork rinds, and berries. You can take these snacks with you while going out for a walk. 

Getting out of the house or the office and taking a fresh breath for 5 to 15 minutes can do a lot more than you think. Even a 10-minute walk in the morning can boost your mind for the day, which should help control carb cravings.

Having said that, make sure to always keep your mental health in check. Enjoy the sunny days, active leisure, and company of good friends. The importance of a healthy mind should not be overlooked when you’re following a weight loss diet.

#4 Get enough sleep

Have you ever noticed you crave way more food, especially carbs, on the days you’re tired? 

That’s because your body is trying to compensate for not getting enough rest. Your body sees carbs as the fastest way to increase energy levels. Yet, consuming processed, sugary products can result in disrupted energy levels even more. 

Sleep deprivation has been proven to increase hunger quickly. Your body produces more ghrelin – a hunger hormone that causes those dreaded cravings. Feeling groggy throughout the day can tempt you to reach for high-carb foods. 

There are many ways you can get better sleep. Avoid drinking caffeine 2–3 hours before you sleep to ensure your brain isn’t wide awake at night. You could also get regular exercise to feel more tired in the evening, so it’s worth dedicating 30 minutes of your day to a walk or quick run. 

Eating a chocolate bar can save you for half an hour, but then the cycle continues. This will also break ketosis and slow down weight loss. So, make sure you honor your sleep. Getting plenty of good rest makes saying no to carb cravings much easier.

#5 Don’t hesitate to seek assistance

The keto diet undoubtedly provides incredible results, but only if it’s done correctly. Occasional food cravings are almost inevitable. Yet, if you’re constantly thinking about filling yourself with food and the hacks mentioned aren’t enough, the way you’re doing keto might actually be the problem. 

Hitting the right proportion (75:25:5) of macronutrients is essential for your body to enter ketosis. This is 75% of healthy fat, 20% of protein, and 5% of net carbohydrates. You don’t want to exceed your carb intake if you’re planning to lose stubborn weight. 

It might be that you’re eating too much protein, which prevents you from burning fat for fuel. Protein is necessary for muscle growth, but always monitor how much you have to avoid slow weight loss. 

Also, some people forget about fats completely. Your body needs high-fat foods to replace glucose as an energy source. Just follow the macronutrient proportion above to increase your ability to resist carbs and foods that cause high blood sugar. 

Believe it or not, there are certain foods that increase your blood sugar levels. Research suggests that high blood sugar boosts insulin production. The more insulin you have, the less likely your body will burn fat. 

A wholesome keto diet that would suit your exact nutrient needs is almost impossible to find on the internet. Consider getting a meal plan to make sure you’re doing keto the right way. A registered dietitian can help create a routine that suits your health and goals. 

You can also talk to professionals who have experience with low-diets. Their tips and tricks might save your life when it comes to reducing cravings.There’s no harm in gaining more advice when it comes to trying something new.

Conclusion 

Going for a walk, getting more sleep, and transitioning into ketosis slowly can help you control carb cravings. You could focus on more foods like low-carb vegetables and fatty fish to make those dreaded cravings subside on the keto diet.

Just remember that everyone will have unique experiences when losing weight. Noticing results requires time, dedication, and consistency. If you need more guidance on what to eat, consider talking to a registered dietitian.