If you are new to keto, carb cravings can make you go crazy. However, there are a few things you can do that will help you get over your carb cravings.
First, try to understand why you have them in the first place. Carb cravings are a natural part of the process when you transition from relying on carbohydrates for fuel to burning fat.
When you are accustomed to using carbohydrates for energy, your body is used to a certain metabolic cycle that includes drastic blood sugar spikes and the constant release of insulin.
To cut down on carb cravings, you need to focus on eating foods that are low in net carbs. That means limiting foods that are high in sugar and processed carbs.
Also, you need to keep your night-time meals low in carbs. This will help to prevent your energy levels from dropping off at night, which can trigger blood sugar spikes and cause cravings.
If you are looking for ways to control your carb cravings, continue reading.
Source: shockfitapp.com
Contents
What Causes Carb Cravings?
Carb cravings can be caused by many different factors. They can be a sign of health problems, a product of unhealthy eating habits, or simply a result of stress and lack of sleep. Here are the three main causes of carb cravings.
- Physical causes like low blood sugar levels
- Psychological causes like smell, sight, and taste of carbs
- Menstrual cycle cravings due to a hormonal shift
Ways to Control Carb Cravings on Keto
Whether you’re new to the Keto diet or you’ve been on it for a while, cravings can be a real pain. But you don’t have to let them hold you back from your goals. We’ve got a few tips to help you control those cravings.
Source: healthline.com
Keep Carbs Low
The best way to keep your carbs low is to stay away from high-carb foods such as sugary breakfast cereals, crackers, pasta, bread, and beer. Alternatively, try to replace them with healthier alternatives such as shirataki noodles or spiralized vegetables. When you keep the carbs consumption low, you will not crave them as much.
Hydrate With Water
One of the most important ways to control carb cravings on keto is to hydrate properly. Not only does hydration keep your body feeling great, but it also stifles cravings for foods that are high in sugar. When you’re dehydrated, you may experience headaches, dizziness, brain fog, and fatigue which increases your carb cravings.
Eat Low-Carb Vegetables
If you are following a keto diet, then eating nutrient-dense vegetables will help keep your body satisfied. These veggies contain a wide variety of vitamins, minerals, fiber, and antioxidants that will nourish your entire body and aid in keeping your blood sugar balanced. Vegetables like kale, lettuce, broccoli, cabbage, and Brussels sprouts are some of the best low-carb vegetables to consume.
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Control Your Environment
One of the most effective ways to reduce carb cravings on Keto is to control your environment. This can mean many things, from making sure you have a clean kitchen to keeping your fridge stocked with low-carb snacks. You need to stay away from places and things that give you easy access to carbs. This will help you eat healthier and stay away from carbs.
Get Enough Sleep
Getting enough sleep is crucial for your health and well-being. It can have an impact on weight, mood, brain function, and physical performance. If you don’t get enough sleep, it can disrupt your hormonal balance, which leads to carb cravings. One of the best ways to ensure you get enough sleep is by following a consistent schedule. Try to go to bed and wake up at the same time every day, even on weekends.
Reduce Stress
Many people experience carb cravings when they are under stress. It may seem counterintuitive to eat more carbs when you are stressed. However, stress can cause the release of cortisol and trigger glucose availability, which both lead to increased sugar and carb cravings. Getting plenty of sleep, exercising, and meditation can help you manage your stress and prevent those hunger cravings.
Source: ketogenic.com
Allow Time To Keto-Adapt
When you first start a keto diet, it will take some time to fully transition your body from burning carbohydrates for energy to using fat for fuel. This process is called keto-adaptation, and it’s one of the most important aspects of the keto diet. During this phase, you may experience carb cravings. Once you become keto-adapted, you will also notice a decrease in cravings for sugar and carbs.
Consume Healthy Fats
One of the most important ways to control your carb cravings on keto is by consuming healthy fats. This means eating full-fat dairy, oily fish, eggs, low-carb nuts & seeds, avocado, and other fat sources that are good for you.
Let The Craving Pass
There’s no denying that carb cravings can be quite unpleasant when you first start on a keto diet. But they don’t have to be a constant, unending nightmare. In fact, there are a number of ways to control them. By focusing on a few key areas, you can let these cravings pass and keep your focus on achieving your goals.
Source: carbmanager.com
Focus On Protein
Carb cravings on keto can be frustrating and difficult to control, but focusing on protein will help you control your appetite. Studies have shown that high-protein diets are satiating, meaning you will feel fuller for longer and be more able to cut back on calories.
How Long Do Cravings Last on Keto?
If you’re transitioning to keto from a high-carb diet, you might have a hard time with your initial carb cravings. However, these cravings should fade away after a few days or weeks.
When cravings strike, try to eat a small amount of protein and some fat. This will help satisfy your hunger and keep you from grabbing sugary snacks.
Use Keto Cycle App to Practice Keto Diet
The keto diet is an effective way to lose weight and keep it off. However, when you first try keto, it can lead to uncontrolled carb carvings. Many people find it difficult to deal with these cravings.
If you are facing the same problem, you can try using the Keto Cycle app. It is a great tool to help you practice the keto diet. It includes a comprehensive nutrition plan, a workout program, and 24/7 access to nutritionists. This app offers various tips to help you deal with keto cravings.
Source: eatingwell.com
Conclusion
On a keto diet, it’s a common occurrence to experience cravings for sugary foods. But there are ways to control these cravings and keep them at bay, so you can stick to your plan. One of the easiest ways to curb these cravings is to eat regularly throughout the day. Eating more often will help you feel full and avoid overeating at your next meal. Another important factor in reducing your carb cravings is to drink plenty of water during the day and at night. You also need to improve your sleeping habits and find a way to keep your stress levels at bay. These tips can help you to effectively control carb carving on keto.
