Cravings on Keto: Tips to Silence Them

The ketogenic diet can be extremely easy to follow. You simply reduce your carbohydrate intake and increase your healthy fat intake. It sounds simple enough, but, we are all human. It may sound easy to cut out carbs completely, but cravings happen. Whether it is for sugary sweets or salty, fried treats, these cravings are going to happen. It is completely normal and natural, but if you are looking to stay in ketosis, you are going to have to stay strong and not give in! While there are plenty of low-carb alternatives you can quickly cook up to mitigate the impulse to eat your favorite treats, there are a few other ways you can quickly silence your cravings on keto.

1. Brush your teeth. This may sound really simple and silly, but brushing your teeth will reduce your urge to want to eat food. It takes up several minutes and will keep your mind distracted and away from thinking about those cravings.
2. Go for a walk. Take 10-20 minutes to go for a quick walk outside. The fresh air and vitamin D will not only get you moving and active but will help distract you so you are no longer thinking about your cravings on keto.
3. Drink some water! Have you ever thought you were hungry but drank a glass of water instead and those feelings of hunger went away? That is because something we have a hard time differentiating between whether or not we are actually hungry or just thirsty. Next time you are having a craving, drink 8-16 oz of water instead. You will feel fuller and help meet your daily water intake needs.
4. Get a workout in. Not only does working out pose as a great distraction but because you are activating your sympathetic nervous system, hunger signaling will be blunted. Once you are done with your workout, eat a delicious and healthy meal. If you are full, you won’t want to give into craving anymore!
5.  Challenge your brain! Calm your mind and remove attention away from those cravings by doing something that requires a lot of thought and concentration. This could be a game, a puzzle, or anything that diverts your attention.
6. Drink some tea or coffee. Similar to drinking water, liquids will help fill up your stomach so that you aren’t feeling hungry, while also helping get plenty of water to drink.
7. Call a friend. Difficult tasks are always easier when you have someone who helps keep you accountable. Next time you are having cravings on keto, try calling up someone who will help reassure you and keep your accountable.
8. Take some time to practice self-care. Instead of indulging in unhealthy food, do something healthy for yourself! Try taking a nice relaxing bath (bubbles or bath bombs welcome), light some candles, and/0r try a face mask. Practice self-care and you’re sure to reduce those cravings.
9. Check-in with your emotions. Are you stressed? Are you having a difficult day? Our emotions can have a major impact on the relationship we have with our food. Food can be a source of happiness and comfort, but that doesn’t necessarily mean you should give in to your cravings. If you know you are an emotional eater, try to have keto snacks around your home so that when these feelings do get brought up, you can quickly grab a low-carb treat without risking getting kicked out of ketosis.

If you do end up giving in to those cravings, no need to worry. We are all human and mistakes will happen. Just make sure you don’t let a cheat meal turn into a cheat day, which turns into a cheat week. Get back on track and you’ll be back in ketosis in no time.