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How to Fight Cravings on Keto with Proven Science
The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. However, transitioning to such a diet involves a major shift in the types of foods you eat, which can lead to cravings and potential setbacks. This article will explore scientifically proven strategies to combat these cravings and stay on track with your keto diet.
Understanding Cravings on a Keto Diet
Before we delve into how to fight cravings on a keto diet, it's important to understand why they occur in the first place. When you drastically cut back on carbs, your body has to adjust to using fat as its primary source of energy, a state known as ketosis. This transition can lead to a variety of symptoms, collectively known as the “keto flu,” which can include cravings for high-carb foods.
Cravings can also be exacerbated by the fact that many of our favorite comfort foods are high in carbs. When we're stressed or anxious, we often reach for these foods as a form of self-soothing. On a keto diet, these foods are off-limits, which can make cravings even more intense.
Finally, cravings can be a sign of nutrient deficiencies. If you're not getting enough of certain nutrients from your diet, your body may crave foods that contain those nutrients. This is why it's important to ensure that your keto diet is well-balanced and nutrient-dense.
Now that we understand why cravings occur, let's explore some scientifically proven strategies for combating them.
Stay Hydrated
Dehydration can often be mistaken for hunger, leading to cravings. This is because the same part of your brain is responsible for interpreting hunger and thirst signals. Therefore, staying hydrated can help to reduce cravings.
A study published in the Journal of the American Dietetic Association found that people who drank two cups of water before a meal ate between 75 and 90 fewer calories during that meal. This suggests that drinking water can help to curb hunger and potentially reduce cravings.
While there's no one-size-fits-all recommendation for how much water you should drink each day, a good rule of thumb is to drink at least half your body weight in ounces. For example, if you weigh 150 pounds, aim to drink at least 75 ounces of water each day.
Eat Enough Protein
Protein is known for its satiating properties, meaning it can help to keep you feeling full and satisfied. This can be particularly beneficial on a keto diet, where you're cutting back on carbs and may be more prone to hunger and cravings.
A study published in the American Journal of Clinical Nutrition found that increasing protein intake from 15% to 30% of total calories helped participants eat 441 fewer calories per day without actively trying to limit their portions. This suggests that eating more protein could help to reduce cravings and keep you on track with your keto diet.
Good sources of protein on a keto diet include meat, poultry, fish, eggs, and full-fat dairy products. However, it's important to choose high-quality, whole food sources of protein rather than processed meats, which can be high in unhealthy fats and sodium.
Get Plenty of Sleep
Research has shown a strong link between lack of sleep and increased hunger and cravings. This is because sleep deprivation can disrupt the balance of hormones that regulate hunger and satiety, leading to increased appetite and cravings for high-carb, high-sugar foods.
A study published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours per night was associated with increased hunger and appetite, particularly for high-carb foods. Therefore, getting enough sleep could be a key strategy for combating cravings on a keto diet.
Most adults need between seven and nine hours of sleep per night. If you're having trouble sleeping, consider implementing good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and making your sleep environment dark, quiet, and cool.
Practice Mindful Eating
Mindful eating involves paying attention to your hunger and fullness cues, eating slowly and without distraction, and savoring the taste and texture of your food. This can help to prevent overeating and reduce cravings.
A review of 14 studies published in the journal Eating Behaviors found that mindful eating was effective at reducing binge eating and emotional eating, both of which can be associated with cravings. Therefore, practicing mindful eating could be a useful strategy for combating cravings on a keto diet.
To practice mindful eating, start by eating slowly and without distraction. Pay attention to your hunger and fullness cues, and stop eating when you're comfortably full. Try to savor the taste and texture of your food, and appreciate the nourishment it's providing for your body.
Conclusion
Cravings can be a common challenge when transitioning to a keto diet, but they don't have to derail your progress. By staying hydrated, eating enough protein, getting plenty of sleep, and practicing mindful eating, you can combat cravings and stay on track with your keto diet. Remember, it's important to ensure that your diet is well-balanced and nutrient-dense to prevent nutrient deficiencies, which can also lead to cravings. With these scientifically proven strategies, you can successfully navigate cravings on a keto diet and achieve your health and weight loss goals.