Written by Angela Reviewed by Daniel

How to Beat Cravings on Keto (And Avoid Falling Off Track)

The ketogenic or keto diet is gaining a lot of support from people that want to lose weight, control their insulin levels, reduce their blood pressure and just want to be healthy. But due to the way the keto diet works, it can seem very restrictive.

So, what do you do if you suddenly get cravings for sweet or carbohydrate rich foods? And let’s face it, you will at some point. We could just quote that old saying “where there’s a will, there’s a way” and to some extent that’s true.

However, we have some really effective tips that will keep you on track and help you curb your cravings without losing ketosis. Keep reading to find out how.

Why Newbies To The Keto Diet Get Cravings

When you first start the keto diet, the main food group you cut out is carbohydrates (carbs). Now, the western diet has been flooded with carbs since at least the end of the second world war. Remember that food pyramid?

So it’s not going to be easy to get your body used to an entirely new way of fueling itself after however many years of almost non-stop carbs. You’re teaching your body to run off fat for energy instead of glucose and for the first few weeks or so, that can be difficult.

What Causes Carb Cravings?

So, now we know that it’s normal to crave carbs especially when restricting them or cutting them out completely. But that’s not the whole story, there are also a few other reasons why you might be experiencing these cravings. Which include;

Stress
Insufficient fats and/or protein
Artificial sweeteners
Keto flu
Or menstrual cycle cravings (women)

How To Prevent Carb Cravings When Starting Keto

Now we can see what causes the carb cravings, we can start to address the problem.

Start Gradually

If you’re considering starting the keto diet, the best chance of success lies in starting slowly. You’ve lived on a high carb diet for most, if not all of your life. So it would be a difficult task to cut all the carbs out straight away.

Think about it, all those refined sugary foods like;

Sweets
Breakfast cereals
Cakes
Pastries

And refined carbs like;

Pasta
White rice
Bread

And as if that wasn’t a lot, there’s the natural foods that are high in carbohydrates like;

Potatoes
Sweet potatoes
Apples
Bananas
And so on

So like any other addiction, because that’s what the problem is, you’re addicted to carbs, you need to come off of it slowly. This allows your body time to adapt to a low carb diet one step at a time.

Over the course of a week or two, your body will get used to dealing with less carbs making the full transition easier later on. This will help prevent those full on carb cravings because you will have still been feeding your addiction albeit a smaller amount of carbs each day.

This will help to control those uncontrollable cravings experienced by many new followers of the keto diet.

Eat More Fats

person holding a wooden tray with sliced avocados

The way the keto diet works is by consuming more fats than protein. This gets the body used to burning fat instead of the glucose that it usually burns when carbs are eaten freely. Conversely, eating more fat leads to the body burning more fat which is the goal of the keto diet.

The beauty of eating a fatty diet is that you will feel fuller for longer. Fat satiates your hunger, so if you’re craving sweet or carb rich foods, try eating some healthy fats like;

Avocado
Eggs
Cheese
Nuts

Eating these high fat low carb options will leave you feeling fuller for longer which will ease any cravings you might experience.

Don’t Forget To Eat Protein

During the first few weeks of starting a keto diet it’s important to concentrate on eating extra fat. This will become your main source of fuel for your body. But, you have to also make sure you’re getting enough protein.

If you don’t consume enough protein you could suffer from various issues including; loss of muscle mass, hair loss and carbohydrate cravings.

The best sources of protein are;

Meat
Poultry
Fish
Shellfish
Eggs

If you’re a vegan starting out on a keto diet you need to get your protein from products like;

Tofu
Tempeh
Hemp protein
Pea protein

Eat The Right Sort Of Carbs

Even on a strict keto diet you still need to eat a few clean carbs. The recommended daily amount is around 5 to 10% of your daily food intake. So what are clean carbs? Clean carbs can be found mainly in vegetables like;

Leafy greens
Broccoli
Cauliflower
Asparagus
Kale
Raspberries
Strawberries
Blackberries
Nuts

Keep away from starchy carbs like potatoes, pasta, bread etc, and get your body used to eating clean carbs which are easier for your keto body to process.

Meal Timing Can Affect Cravings

Some people do best on keto when eating at set meal times, while others find intermittent fasting helps them avoid cravings altogether.

Regular Meal Timings
If you feel cranky or lightheaded when skipping meals, stick to structured meal times to prevent blood sugar drops that can lead to cravings.
Intermittent Fasting
Some people find that fasting (e.g., skipping breakfast or following a 16:8 eating window) helps reduce cravings because the body learns to use fat for fuel efficiently.

Experiment to find what works best for your body and lifestyle.

Keep Carbs Out Of Sight

It can be difficult in a family situation to keep away from carbohydrates. Not every family member is going to get with your keto program, which means you will be exposed to bad carbs every day.

The secret is to keep any temptations strictly out of sight. Put carb laden snacks in cupboards and try to forget they’re there. Try to implement the “out of sight out of mind” rule.

Make Sure You Get Enough Sleep

It’s really important that you get a decent night’s sleep if you want to control carb cravings. There have been lots of scientific studies that prove that sleep deprivation causes increased levels of the hunger hormone ghrelin.

You need at least seven hours of decent sleep each night (or day if you’re a night worker) to keep those cravings at bay.

Avoid Stress

We know, avoiding stress is easier said than done, right? But if you stop to think about it, when you feel the stress levels rising you ordinarily reach for a sweet treat.

It’s not your fault, it’s part of your body’s natural processes to look for a temporary high from sweet sugary foods when you feel stressed. So, managing stress levels can go a long way to reducing carb cravings.

There are any number of ways to reduce stress levels like;

Mild exercise
Spending time in nature
Doing your favourite hobbies

Use Exercise To Reduce Cravings

Exercise isn’t just good for weight loss, it also helps regulate blood sugar and curb cravings. Even a short 5 to 10 minute walk after meals can:

Help stabilise insulin levels
Reduce stress related cravings
Improve digestion

Strength training and low intensity exercises like yoga can also help regulate hunger hormones and improve your body’s response to food.

Don’t Count Calories

This might sound counter productive because you’re probably starting the keto diet in order to lose weight. But during the initial stages of your keto experience, the first week or two, your body is still trying to adapt to a new regime.

Restricting calories at this point is a recipe for disaster. It’s almost inevitable that your body will crave carbs at some point, but if you’re hungry, those cravings will be much worse.

If you are doing keto to lose weight, allow your body to get used to fueling from fat rather than glucose for a few weeks before restricting calories.

Don’t Dehydrate

It’s important on a keto diet to keep hydrated, this means fluids and electrolytes. If you feel thirsty, you know that you need to drink more fluids. But an electrolyte imbalance might need proper planning to solve.

What you might think is a carb craving could very well be a need for sodium. There has been enough research into this to know that we need sodium in our diet.

The best way to achieve this is by using Himalayan pink salt or celtic sea salt either stirred into a glass of water or sprinkled over your food. You might just find your cravings go away once you increase your natural salt intake slightly.

It’s also very important to drink plenty of water especially during the initial stages of keto. You will find that you lose a significant amount of weight within your first few weeks. Much of which will be water that was stored in glucose rich fat reserves.

Once the body stops using glucose as fuel that water is no longer needed and is expelled. And as we all know, the human body cannot function properly if it’s not hydrated properly.

Gut Health And Cravings

Your gut microbiome plays a huge role in cravings. If your gut bacteria are imbalanced, you may find yourself craving sugar and processed foods more often.To support a healthy gut and reduce cravings:

Eat probiotic rich foods like kimchi, sauerkraut, and unsweetened kefir.
Include prebiotic foods like asparagus, garlic, and onions to feed beneficial gut bacteria.
Avoid artificial sweeteners, which may negatively impact gut health and increase cravings over time.

A healthy gut can lead to more balanced blood sugar levels, fewer cravings, and better overall digestion.

Keep Blood Sugars Balanced

Your blood sugar levels need to be balanced to keep you healthy. But more than this, when blood sugars are imbalanced, you can get seriously strong carb cravings.

A balanced keto diet will help maintain balanced blood sugar levels even without extra carbs! You need to eat balanced meals containing high quality protein, healthy fats and low carb vegetables to keep your blood sugar levels balanced and keep cravings under control.

Break The Habit Of Emotional Or Mindless Eating

Not all cravings are physical, many are tied to emotions, habits, or even boredom. If you find yourself reaching for food when you’re not actually hungry, try these strategies:

Mindful Eating
Before eating, pause and ask yourself: “Am I actually hungry or just bored/stressed?“
Identify Triggers
Keep a food journal to track what situations cause you to crave carbs. Stress, boredom, or even specific times of day (like after dinner) can play a big role.
Find Alternative Rewards
If you always crave sweets after a meal, replace dessert with herbal tea, a keto friendly fat bomb, or a piece of dark chocolate.

Resist The Craving

It can be so easy to give in to cravings, let’s face it, it’s what you’ve probably been doing your entire life. All it takes is a nice smelling carb rich food or a tasty looking sweet treat and your stomach growls like you’ve been starved for three weeks.

But the reality is that hunger comes and goes whether you eat or not. So don’t think that just because you feel hungry you need to eat immediately. Don’t go reaching for that quick fix, stick to your keto approved foods and only eat at meal times.

Remember, that feeling of hunger will pass even without eating carb rich foods. If cravings hit, instead of giving in to carb heavy foods, try these keto friendly snacks to satisfy hunger without breaking ketosis:

Fat bombs (made with coconut oil, cocoa powder, and a keto friendly sweetener)
Cheese sticks or cubes
Hard boiled eggs
Olives
Nut butters (in moderation)
Pork rinds (for a savoury crunch)

These options will keep you full and help stop cravings before they get out of control.

Recognise Your Bodies Natural Cycles

This one is only for the females of the species, do you find yourself craving sugary or fatty foods before your period? Do you feel hungrier than usual? If so, don’t worry, it’s completely normal!

Why Do You Feel Hungrier Before Your Period?

Your menstrual cycle is controlled by two key hormones: oestrogen and progesterone. These hormones affect how your body processes food and energy throughout the month.

Follicular Phase (from your period to ovulation)
Oestrogen levels rise, making it easier to process carbohydrates.You feel more energetic, stronger, and can train harder.Your body is more efficient at using energy.
Luteal Phase (after ovulation until your period starts)
Progesterone increases, making you slightly more insulin resistant. Energy levels drop, and you may find it harder to focus. Your body burns 2 to 3% more calories, making you feel hungrier. Your body naturally prepares for pregnancy each cycle, even if you’re not trying to conceive. That’s why it holds onto energy and makes you crave high calorie foods.

How To Manage Cravings Before Your Period

Eating a little more, an extra 200 to 300 calories per day can help.
Choose fats and proteins instead of too many carbs, as your body struggles to process them efficiently.
Boost your magnesium levels, this can help with cravings and PMS symptoms.

Best Foods To Eat

Avocados
Dark chocolate (especially Keto friendly options)
Nuts and seeds (flaxseed, almonds, pumpkin seeds, chia)
Healthy fats and protein rich foods

Instead of punishing yourself for feeling hungrier, work with your body’s natural cycle. Adjust your diet accordingly, and don’t stress if weight loss is harder during this time, it’s completely normal!

Keeping Your Cravings Under Control

Instead of being dictated to by your cravings you need to be in control of them. Following the advice in this article will help you to gain control of those cravings.

In all honesty, it won’t always be an easy task but with the right eating plan, the right environment and the right state of mind, it will be easier than you might imagine.

Know others who are struggling with cravings while starting a keto diet? Share this article with them or post it on your socials so they can all benefit from reduced cravings.

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