How to control hunger?

#1

I know that keto is supposed to help your feel less hunger and help you stop craving.
But I still feel hunger and not always à lunch or dinner time. Is it normal ?
And when I try a 24h fast, all I can think is food. Even if I take salt, I still imagine food and it’s very disturbing to not be able to think about something else.

(TJ Borden) #2

Remember you have to offset fasting with feasting. It could be you’re not eating enough at mealtime. I’ve struggled with that myself.

(Allan L) #3

How long have you been doing keto for?
What are you eating? How much fat? Its all about feasting and fasting.
Are you watching out for hidden carbs?

(Mike W.) #4

Are you fat adapted?

#5

I was on keto diet for a month and then I was spending time in my in-laws (not eating keto). Since January I tried to be keto but each week end, I tend to end up eating some carb because my family is not eating keto and I socialize with food. So I think that I’m keto 5 days and not the week end.
I try to eat one meal a day on Monday and Wednesday but it’s very difficult because of the hunger.

(Heather Miller) #6

Unfortunately you have not made it through the bad days! You need to committ to sticking to keto for the weekends too. It is not easy, but so worth it. Plan out your meals, adding a starch for others but just having meat and good low carb veg yourself. If you can do this for even one weekend you will be so proud of yourself and then the second week your cravings should start to lessen. Add lots of butter or olive oil to everything so you feel full, it really helps. Good luck, we are all cheering you on.

(Sarah ) #7

It’s doubtful that your body has gotten very efficient at burning fat just yet, so you’ll still be hungry, plus each time you eat carbs your insulin leve l s go up, which also drives hunger. You generally need to be in steady state ketosis for several weeks, plus some people’s metabolism is more adaptable than others… just like people handle carbs better than others, some people handle fat better. My advice, don’t restrict calories at all, and try to even out your carb limit. For instance if you are trying to commit to 20 g a day, but your binging on the weekends, then commit to 30 g instead and see if thats more sustainable, long term

#8

Oh, so I’m still not low enough. I thought that on average it was OK and that I could be in keto. Thanks for that information and thank for your cheering ! It’s very helpful.

#9

Thanks for your advise ! I’ll try to stick to 30g and I hope that will help me to stick to the diet.

(Sarah ) #10

I hope it w porks. Just don’t make any deals with yourself like “I’ll just eat 0.5 oreos,” or “I’ll eat 30 carbs with breakfast but none for the rest of the day day” . Try to pace things and focus on a few foods that are 'worth the carbs". For I n stance I love espresso drinks and I drink breve (half and half, not milk) but I save a few of my carbs for that, even if it means not eating other things. This whole process gets easier as your body changes to a fat focused metabolism, you carb cravings will change dramatically as your body rewires itself…, but in the meantime keep lots and lots of low carb snacks available. Cheese sticks, olives, avocado, pecans, beef jerky, don’t fear a few extra calories if it helps you in the long run. You can restrict calories better, when you’re fat adapted

(KCKO, KCFO 🥥) #11

I agree with not fat adapted yet. It can take some people a longer time to get there even with under 20 grams.

Make sure that you are eating enough fats, when I get hungry and I have not been fasting for days, it is the fats that are missing. Once you up those enough, you will not feel all that hungry. If I have enough fats circulating around, I can fast and browse recipes, check out food pics of what people had for dinner etc. without an issue.

Smelling cooking food is my main challenge when fasting. I have to remove myself when DH is cooking his meals while I am fasting.

#12

Smelling cooking food is my main challenge when fasting

So true ! I always want to eat something when somebody is eating/cooking in front of me.