GOT A SWEET TOOTH?
Whether you are just getting started on a ketogenic diet or are already a veteran of the lifestyle, sweet cravings can strike! We recently talked about hunger in our newsletter and I thought that a dive into managing cravings for sweet foods specifically would be a great follow up.
It’s not always as simple as just saying “Skip anything sweet and muscle through it!” Your focus shouldn’t be on perfection if that leads to full on derailment. Your energy is better spent on being consistent and managing the challenges when they arrive. So let’s talk sweets!
Ten Tips For Beating Sweet Cravings On A Keto Diet!
Stay Hydrated: Sometimes, thirst can masquerade as hunger or cravings. Drink plenty of water throughout the day and get your electrolytes in.
Moderate Your Deficit: Real hunger can masquerade as a sweet craving. When setting up your plan do not begin with a severe caloric deficit (500+ calories) as this may make adherence to your way of eating more challenging than needed..
Choose Healthy Fats & Get Enough Protein: Focus on healthy fats like avocados, nuts, and seeds. Be sure to eat your protein, 1g per pound of ideal body weight is a good place to start. Fat and protein can help keep you full and satisfied.
Get Enough Sleep: Lack of sleep can increase cravings for sweet foods. Aim for 7-9 hours of sleep per night. (C’mon, you’re not shocked I am saying this by now I hope!)
Find Healthy Alternatives: Try keto-friendly sweet treats like sugar-free desserts or dark chocolate with at least 85% cocoa. Incorporating low carb fruit choices like berries can be great too.
Go Cold Turkey: For some folk, eliminating added sugars and sugar free treats can help break the habit of turning to sweet foods. While it may feel challenging at first, it can lead to less cravings and temptation as you adapt your palate. I’d encourage you to shoot for 30 days if trying this, so you can give yourself time to adapt and assess.
Distract Yourself: Engage in activities that require your hands and attention, like puzzles, drawing, or gardening. Shifting your focus when experiencing a craving can show you that it is a transitory feeling!
Get Moving: Regular exercise can help reduce cravings and improve mood. Want some proof? Check out this study!
Identify Triggers: Be aware of situations or emotions that trigger sweet cravings and develop strategies to manage them. Exposure and access to sweet foods has been shown to increase cravings. How can you shape your environment to ensure success?
Practice Mindfulness: Pay attention to your hunger and fullness cues, and eat slowly and savor your food.
Additional Tips
Be patient: It can take some time for your taste buds to adjust to a ketogenic diet and reduce sweet cravings.
Find support & accountability: Share your struggles with a friend or family member and ask for support. Reach out to like minded people online or even consider finding a coach!
Celebrate small victories: Acknowledge and celebrate small victories, like resisting a sweet craving, navigating a social situation or trying a new keto-friendly recipe.
Remember that in the end, a craving isn’t a command or a directive! It isn’t a life or death situation. They are feelings that pass!!! Recognizing this and staying consistent with your plan can be an awesome win.
