Hello ,
I have only been doing Keto with 23 hour I.F. since the middle of May. I have been doing really well , however the last few days I have been craving carbs , mostly sweets !!
I have been able to fight if off , but I’m getting to the point where I can’t anymore. I afraid to give in because I’m afraid that I won’t stop.
If anyone has any advice, I would appreciate it !
ThanksTry making some keto friendly treats.
The best one I found was to make myself a cup of hot cocoa- heavy whipping cream, cocoa powder, and erythritol with hot water.
Satisfied my craving but didn’t increase my cravings.
Some people do cheat days or carb reload, but I don’t know how I feel about that.
I would just have a handful of berries with whipped cream.
Had the same today and wanted to go nuts in PB&J but ate a rich beef rib and some brisket. Fixed me up proper and now I’m full. No more cravings. So Insay fatty meats do the trick
Psychologically, I find it helpful not to swear off sugar and carbs forever, but rather to postpone eating some until later. I can have three dozen glazed doughnuts tomorrow, first thing—just not right now. Even the worst sugar addict in the world can go 24 hours without sugar.
I’m closing in on 2 years on keto and I still get cravings. I associate it with inadequate fat consumption, which is not deliberate but simply happens when some recipes I prepare don’t include much fat. The meal may be satisfying but if I feel hunger a short time later, I know I need more fat.
Like another poster, one of the better ways for me to kill a craving is to make a hot, fatty drink and sip on it over the space of an hour.
3 months in, if your having cravings for sweets it’s coming from your diet. What are you eating through the course of most days?
My days consist of , coffee ( espresso with cream ) and bulletproof coffee ( 2 teaspoons of butter, two teaspoons of MTC oil )
My meal , is a large salad ( baby spinach, mushrooms, bulk. Olives some cheese , Italian dressing)
Large bowl of steamed vegetables ( usually broccoli or cauliflower ) and then a meat ( steak , chicken , fish or hamburger)
Every other night , I do have a small square of organic coffee chocolate ( 85% coca , it comes out to about 1.2 grams of carbs )
I’ll check the sugar content of the chocolate and the salad dressing.
Im not a fan of people being blindly told to up fat, but your diet looks very low to me. BPCs can be made however you want but its typically 1-2 TBSP of butter/MCTs not a TSP, on the salad, olives and cheese are great but is there enough on it? Your MAIN energy source is fat, also why are you steaming veggies? Steaming them bleeds out their nutrition why arent you cooking them in butter or olive oil?
If your fat is too low and your protein is up you’ll crave. No way around it. Search for people that have done PSMFs, work awesome… and they’re HELL for the same reason! Your diet right now could pass for a “normal” diet. For me at least thats never OK with keto. My fats are lower than many, and my protein is higher than many but what I do is still very recognizable as a ketogenic diet. You don’t have to be super anal, but just stay within certain ranges.
Ifod14 , why is my diet a “ non keto diet ?
Is it because there is not enough fat ?
I do find it very challenging to track my macros , if I did I would perhaps have a better idea of what Iam actually eating however I don’t see enough carbs to constitute a “ normal diet “
Keep in mind , I’m not saying your wrong , I just asking because I don’t see it , so perhaps, I’m missing something.
I will revisit the way I prepare my vegetables .
Thanks for the input .
I usually satisfy my sweet tooth with berries whip cream and cinnamon. It’s my go to.
@Good27 I find that understanding the “why” of things helps me achieve the “how.” Here’s a way to look at nutritional ketosis that may help: The point of a ketogenic diet is to keep insulin low, in order to avoid the metabolic damage and fat storage that high levels of insulin cause. The goal is to become fat-adapted, because of the beneficial hormonal effects of ketone bodies, the well-being and sense of energy they give us, and because burning primarily fat eliminates the need for carbohydrate, thus allowing us to keep insulin as low as possible.
By keeping your carbohydratae intake under 20 g/day, you achieve over 90% of these goals right there. Eating enough protein will prevent the loss of lean muscle mass, and too much protein is very hard to achieve (some people claim it’s not even a thing). The rest is eating enough fat to be satisfied by each meal, not because fat is magic, but simply because it is non-insulinogenic, which makes it a safe source of calories.
A well-formulated ketogenic diet will be both healthy and very satisfying, and if you listen to your body’s satiety signals, your body will tell you when to stop eating so that it can burn off any excess fat you may be carrying. The normalization of body composition is an important part of metabolic healing.
Never said you weren’t eating keto, just said your fat seems really low given that it’s your main energy source. I just plugged in that sample food you gave, the BPC the way you make it, the salad (as a meal size salad) a bunch of olives, fistful of cheese, 4 servings of italian dressing (assuming you’re going heavy on it for the fat) a med sized steak (8oz) and steamed veggies. That barely hit 1000 cals and less than 60g of fat. Having fat that low would absolutely have me starving and craving crap.
If you’re having trouble tracking, use cronometer. Some people need to track to eat less, some people need to track to eat more.
