The most common question that gets asked when someone is first starting keto is how to deal with cravings. So, I wanted to take the time and go over what causes your cravings and how to deal with them.
Carb/sugar cravings can be extremely hard when you are just starting the ketogenic diet and I know these urges can be pretty powerful and it’s tough to fight them.
When just starting the Keto diet don’t worry about restricting your calories to much if you are finding it difficult to feel satisfied after a meal. You can eat until you feel full for a few days. Just remember, to limit your carb intake to 20g or less and not to eat more calories than you burn in a day. Don’t forget you should be getting your calories from whole foods like healthy fats, meat, eggs and vegetables. By eating these types of foods, you are providing your body with the essential nutrients it needs.
When you’re struggling with carb cravings, here are some useful tips to help you deal with the cravings, especially for people new to the keto lifestyle.
-Start by Limiting your Carbs all at Once
In order to reach ketosis, you need to restrict your daily intake of carbs so that you are only eating 20 grams. When you’re eating more than 20 g per day it can take you longer to reach ketosis and your cravings will take longer to go away.
-Keep an eye Out for the Hidden Carbs
Carbs are pretty much everywhere, they are even in products you would never think you would find them in and they can definitely cause you to have cravings even if you have beat them in the past
Be extra careful of products that claim they are low carb. They are usually not low enough to be considered keto friendly or some even have added sugars under different names. You would be surprised how quickly hidden carbs can add up. That’s why It’s always better to prepare your own meals, this way you know exactly what’s in it.
-Make sure you’re drinking enough water
The signs of dehydration are very similar to the signs of being hungry and a lot of people can’t tell the difference. The signs of dehydration are lightheadedness, dizziness, headache and fatigue. So, the next time you have a craving try having a glass or two of water instead. Because if you’re eating when your body really needs water, your waistline will show it.
Giving in to your cravings won’t make them go away it will make them worse, if not impossible to get rid of.
Let me give you an example. Let’s say you decide to have that piece of cake you’ve been craving. You then figure since you ate that piece of cake you might as well have that slice of pizza. Cheating can start a downward spiral that’s very difficult to get out of.
If you give in to your cravings you will more than likely be kicked out of ketosis. Plus, cheating during the adaptation phase means you’ll be preventing yourself from reaching fat adaption, this means you won’t be burning fat for fuel.
In addition to being kicked out of ketosis and fat adaption you run the risk of getting the keto flu all over again. And nobody wants that.
Nobody is perfect and mistakes happen so if you do happen to cave and give in to your cravings just try and get back to eating keto foods at your next meal.
Giving up carbs is hard enough to do once. It was the hardest part for me because I’ve always loved carbs. Having to give up carbs twice because I cheated is not worth the extra effort it would take to have to do it all over again. That’s what I think about whenever I’m craving carbs.