Ways To Fight Hunger And Sugar Cravings On Keto
Do you find yourself craving sugary treats and carbohydrates often?
As a beginner on the Ketogenic diet, it isnt uncommon for carbohydrate cravings to get the best of you. And while everyone slips up on their diet once in a while, frequent cheat meals could be ruining your Keto efforts.
Fortunately, cravings can be minimized by taking a strategic approach to your nutrition.
In this Keto Beginners Series, well talk about the most effective ways to fight hunger and cravings.
Low Carb Spinach & Artichoke Dip
As with queso , spinach & artichoke dip is often thickened with flour and/or starch. Your best bet to satisfy your craving for this delicious vegetarian-friendly option is making it yourself. With this recipe, all you need is the right mix of keto-friendly foods for the perfect balance of thickness, flavor, and fats.
See How to Make It
For more low-carb dip recipes, search dip on Ruled.me.
You Aren’t Getting Enough Vitamins & Minerals
“By taking note of which micronutrients are commonly lacking in the ketogenic diet, you can adjust your keto diet plan accordingly to fill in the gaps,” Gustin says. During the first two weeks of going keto, your body flushes out essential electrolyte mineralssodium, calcium, potassium, and magnesiumdue to the diuretic effect that follows eliminating carbs.
Since your body sheds water along with essential electrolytes, you’ll need to fill up on micronutrients. “Avoid consuming your calories from foods that contain little to no micronutrient value,” Gustin says. “If you incorporate green leafy vegetables along with grass-fed meats and avoid processed foods, you should have all of the essential nutrients your body will need to thrive.” Without these electrolytes in your system, you may become dehydrated, which can lead to regaining that lost water weight.
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Eating An Improper Amount Of Fiber
Fiber is crucial to your digestion. It keeps things moving along in your digestive tract.
As you adopt a keto diet, your fiber intake may change dramatically. Whether you reduce your fiber or increase it, your body can experience bloating as a result.
- Reduction in fiber In many instances, you may eat less fiber on a keto diet, since you can no longer eat fiber-rich potatoes, bread, rice, pasta, and cereals.
With less fiber, food generally moves slower through the GI tract. In turn, it will go through excessive fermentation, which can cause the body to produce excessive gas. This build-up in gas causes keto bloating.
- Increase in fiber In other cases, you might increase your fiber intake on keto due to consuming more low-carb, high-fiber veggies, such as:
- Brussels sprouts
Eating too much fiber can ironically also cause bloating too, especially if your body is not used to it. If you think youve increased your fiber intake too much, talk with your doctor about cutting back slightly to see if the bloating will improve. By regularly practicing mindful eating, you will be able to better identify what high-fiber foods cause you to feel bloated and uncomfortable.
To Lose Weight Fast How Many Carbs A Day
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What Happens If You Dont Eat Enough Fat On Keto Common Ketosis Mistakes
The Ketogenic diet has become a trendy lifestyle, with several visible success stories constantly circulating around social media. Unlike other health-related social media trends, the keto diet has been rigorously supported by a plethora of studies from nutritionists and doctors as a guaranteed way to lose those stubborn extra pounds.
The low-carb, high-fat diet has helped several individuals lose weight with tweaks to their regular eating habits, helping them to feel more confident whilst looking and feeling healthier!
At first glance, the keto diet can sound deceptively simple: cut carbs, eat fat. However, undertakers make several mistakes that can prevent them from seeing any progress on this diet. The Keto diet may sound easy, but itcan be quite a mountain to climb! Common mistakes include not eating the right kind of foods, incorrect quantities of food groups, and even a poor sleep schedule.
As a result, this blog post will cover the most common ketosis mistakes that may prevent you from reaching your diet goals.
Protein Is The Most Satiating Macronutrient
The typical North American diet consists of 50% carbohydrates, 35% fat and 15% protein.
A keto diet recommends that 20-25% of your calories come from protein.
If you’re following the keto diet you’re likely to eat more protein than if you’re following a standard high-carb diet. Studies have shown that protein is one of the most satiating nutrients, which may result in longer-lasting feelings of fullness and a decrease in appetite.
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Preparing For The Worst The Keto Flu And How To Remedy It
If you have never tried the keto diet before, you are probably a carb-burning machine. By following keto, you will be robbing your body of its primary fuel source and this abrupt dietary shift will cause many changes throughout your body.
As a result of these changes, you may experience something called the keto flu. Keto flu is basically an umbrella term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.
Fortunately, you can make it through this flu especially now that you are going to be prepared for it.
If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
- Drink more water
- increase your sodium, potassium, and magnesium intake
- Eat more fat
For more specific info on the keto flu, its symptoms, and how to remedy it, check out this article.
Reason #9 The Dehydration Decoy
You know that upstairs neighbor Paul? The guy in sweatpants who is always mumbling to himself and looks like he has not had a shower since before 2010.
As it turns out, he is just in a very bad place in his life and is fighting severe depression.
Wait what dehydration has to do with some random neighbor?
Both of them have two faces, and it’s easy to judge and diagnose the situation, while the reality is often different.
Dehydration is a somewhat similar side-effect of the keto diet. In 8/10 times you are just simply dehydrated.
Once you start the keto diet, you will end up dehydrated pretty quickly.
This happens because you excrete minerals from your body and so your body retains even less water.
So the key factor in making keto sustainable is to drink lots of water during it.
The issue with the dehydration is that our sense of thirst is easily muddled with hunger. The same part of your brain is responsible for interpreting hunger and thirst signals.
This can be one reason why you wake up crazy hungry and often feel hungry at night.
This is so small and stupid factor and it’s sooo easy to ignore it, but it’s a deal breaker.
Ask from any long time ketoer, they will tell you about it.
On keto, you are chronically dehydrated and you need more water and salts to manage your electrolyte levels.
Anytime you feel suddenly hungry, no matter the diet, first drink a glass of water and wait 15 minutes.
Then ask yourself if you are still starving or it was a false alarm.
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Learn Which Foods To Avoid
When youre starting keto, the list of rules on what you can and cant eat may seem daunting. Its important to educate yourself about what high-carb foods can sneak up on you, such as legumes or starchy root vegetables.
This in-depth keto food list contains more information on the kinds of foods you should not only consume, but also avoid on keto. Plus, our guide on dirty keto will help you learn more on the foods that may technically meet your macros on the ketogenic diet, but could be affecting other parts of your lifestyle.
Youll also want to learn about calculating net carbs to make sure the keto-friendly product youre about to consume really does fit in your keto diet, as well as whether sweeteners like stevia work well with keto. And, you should gain a better understanding of the difference between net and total carbs.
Consequences Of Not Eating Enough Fats On Keto
So, eating plenty of fats while you’re on the keto diet is important. Increase the fat in your diet if you want to lose weight. When you drastically reduce the number of carbs in your diet, make sure your body produces enough energy. If you want to make sure you’re satiated, fats are an important part of your diet. They can help you to feel full so that you can regulate what you eat more easily. However, although it’s important to make sure you get enough fat on keto, you also have to make sure you eat the right fats and avoid having too much fat.
When you don’t eat enough fat on keto, you will feel hungrier.
When you’re hungry, you’re more likely to eat any available food. The more you snack, the more calories you will eat, and you could end up eating more than you really need. Also, if you’re eating the wrong foods, you’ll miss out on the benefits of healthy fats from the right foods.
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Cheating On Keto With Carbs
Bloating usually occurs during the initial stage of your keto diet, known as the infamous keto flu.2 The keto flu kicks in a few days into cutting carbs and can last around two weeks, until your body fully adjusts to ketosis. Some keto flu symptoms are:
- Poor sleep
- Sugar cravings
When you cheat on keto by eating too many carbs, youll get kicked out of ketosis. In turn, you may have to go through the keto flu all over again. This can mean bloating, as well as a host of other uncomfortable symptoms.
Even one cheat day can have this effect. In turn, many keto followers advise against cheating with additional carbs while on the Keto diet.
Do Your Research & Keep The Changes Simple
There are many ways to go about Keto diets, with slightly different food recommendations. The key to navigating these is to ensure you do your homework, by researching credible sources and deciding which Keto program would work best for you and your lifestyle. When starting a new diet its also important not to overwhelm yourself or your body, this means keeping the changes in your meal plan as simple as you can, while still sticking to the Keto guidelines. Checkout some of our fav, simple Keto recipes on our Flat Tummy App here.
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Try Other Types Of Keto To Find Whats Right For You
Keto is not a one-size-fits-all solution, so take advantage of your options. Dont be afraid to switch things up. Starting with strict keto might work initially, but you may need to adjust your diet based on your lifestyle.
For example, if you train at high-intensity levels, consider a cyclical or targeted keto diet to strategically incorporate more carbs, which can help fuel a gym session or long run.
Feeling too restricted by the macro ratios of standard keto? Give yourself some flexibility by taking a moderate approach that allows for more carbs than your typical keto meal plan.
You’re Keeping Artificial Sweeteners In Your Diet
“Just because diet soda has zero calories doesn’t mean it fits into your ketogenic diet plan,” Gustin reminds us. “Diet sodas use several sugar substitutes that can signal to your body that a large amount of sugar is entering the body. This can lead to increased blood sugar levels. Plus, when you load up on zero-calorie sweeteners, you’re only going to increase your cravings for sweet foods and drinks in the future,” which can lead to weight gain.
“Instead of diet soda, sparkling water can be a great alternative without the unnecessary sugar substitutes,” Gustin recommends.
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What Are Carbohydrate Cravings
Carbohydrate cravings are characterized by an extreme desire for sweet or starchy foods like pasta, bread, rice, candy, donuts, pizza, and more.
These cravings typically occur as youre first starting out on your Ketogenic journey, and happen for several reasons, primarily related to low blood glucose, or hypoglycemia.
Before youre Keto-adapted, your body is used to running on carbohydrates and sugar as a primary source of energy. So, when you remove your bodys main source of energy, you may experience hunger pangs like no other.
Glucose from carbohydrates is your bodys preferred energy source because its fast-acting, easily utilized, and readily available.
We evolved to make the most of sugary foods, as they allowed us to store energy during times of abundance so that we could survive the lean times. But in today’s world, sugar is available in unlimited quantities. And consuming it on a regular basis comes with side effects. And one of those side effects is carbohydrate cravings, because the moment your body no longer has a full tank of glucose, youll start to experience the negative effects of low blood sugar.
This worked well for us in hunter-gatherer times it was our body’s way of “tricking us” into eating as much as possible to store up resources.
In today’s world, you have two choices. Ignoring the cravings, or giving in to them.
Ignoring carb cravings often leads to:
- Hunger pangs and thirst
- Extreme carb and sugar cravings
How To Follow The Keto Diet On A Budget
Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.
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You Don’t Eat Enough Protein
Contrary to popular belief, eating too much protein won’t actually kick you out of ketosis. Gustin reassures that loading up on protein while on keto can’t trigger gluconeogenesis , a metabolic process that results in a production of glucose from non-carb foods, and put you right back on glucose-burning mode.
“Bottom line: Don’t obsess over protein macros on ketoeating a lot of protein is not enough to increase the highly stable rate of gluconeogenesis, and your body prefers to use lactate before amino acids anyway,” Gustin says. “Next time, don’t hesitate to go heavy on the meat if you feel like it. You’ll most likely stay in ketosis without a problem.” To stick to your keto diet when you’re out and about, you should really load up on these 22 Best Keto Snacks to Buy For Fat Loss.
You Have A Gut Flora Imbalance
To enjoy optimal digestion, you need to cultivate a healthy gut flora. These good gut bacteria ensure that you can digest food properly. Many of these bacteria develop in your gut naturally, but if you switch up your diet, they can get thrown out of balance.
After going keto, it takes time for your guts ecosystem to adjust to new foods. This is especially true if youve increased your sugar alcohol and MCT consumption. Changes in dietary fiber intake can also impact your gut flora. As a result, your gut may become overblown with bad bacteria, a known trigger for bloating.
To help your gut flora adjust to keto and thrive, consider taking probiotics. They can support your gut by giving it a healthy amount of good bacteria. You can use probiotics drinkables, probiotic capsules or consume them in the following foods:
- Natural yogurt
- Palm kernel oil
- Coconut oil
MCTs help your body enter ketosis faster. Theyre also known to mitigate the intensity of the keto flu. However, going overboard on MCTs can cause bloating, as well as nausea, diarrhea, vomiting, and cramps.
To make sure you get your MCT consumption just right, introduce it into your diet slowly and talk with your doctor. Avoid consuming more than the daily recommended dosage. Also, see if your body responds better to MCT powder. Many keto dieters find that it causes less bloating than its liquid counterparts.
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