{"id":24112,"date":"2020-01-10T09:41:39","date_gmt":"2020-01-10T14:41:39","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24112"},"modified":"2020-01-13T09:42:32","modified_gmt":"2020-01-13T14:42:32","slug":"carb-cravings-on-keto","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/carb-cravings-on-keto\/","title":{"rendered":"5 Ways To Crush Carb Cravings On Keto"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">The thing that makes the ketogenic diet so effective is also the thing that makes it so darn difficult: You eat pretty much zero carbs. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">By depleting your body of carbohydrates (and the glucose your body usually uses for energy), you shift to using ketones produced from dietary and stored fat for fuel, instead. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Over time, keto dieters may experience reduced hunger, improved <\/span><span class=\"s2\">insulin levels, increases in metabolism, and decreases in body fat, says Dr. <a href=\"https:\/\/drannacabeca.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\">Anna Cabeca<\/span><\/a>, D.O., author of <a href=\"https:\/\/www.amazon.com\/Hormone-Fix-Naturally-Flashes-Keto-Green\/dp\/0525621644\/ref=as_li_ss_tl\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\"><i>The Hormone Fix<\/i><\/span><\/a>.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Despite keto\u2019s many benefits, breaking up with carbs can be <i>hard<\/i>\u2014especially at first. However, with a few expert-backed tips, you can keep carb cravings from derailing your diet and sending you face first into a baguette. The next times cravings for the sweet or bready stuff strike, use the following strategies to stay in fat-burning mode.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>1. Just Starting Keto? Remind Yourself That Cravings Are Normal<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201cDuring the initial stages of the keto diet, especially the first week or two, carb and sugar cravings are common,\u201d says <span class=\"s3\">Dr. Josh Axe<\/span>, D.N.M., C.N.S., D.C., member of <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/wellness-council\" target=\"_blank\" rel=\"noopener noreferrer\">The Vitamin Shoppe Wellness Council<\/a>, founder of <a href=\"https:\/\/www.instagram.com\/ancientnutrition\/\"><span class=\"s3\">Ancient Nutrition<\/span><\/a>, and author of the upcoming <a href=\"https:\/\/www.amazon.com\/Collagen-Diet-Sustained-Glowing-Younger\/dp\/0316529656\/ref=pd_sbs_14_6\/137-5220443-2085418?_encoding=UTF8&amp;pd_rd_i=0316529656&amp;pd_rd_r=41c214f4-6ba1-48d1-8960-f73663665edc&amp;pd_rd_w=sJW71&amp;pd_rd_wg=mAyzn&amp;pf_rd_p=43281256-7633-49c8-b909-7ffd7d8cb21e&amp;pf_rd_r=Y81PNBC6BQM9KT9NVGEA&amp;psc=1&amp;refRID=Y81PNBC6BQM9KT9NVGEA\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Collagen Diet<\/em><\/a>.\u00a0\u201cDuring this time, ketone levels are still increasing and the body is adjusting to running on fat over glucose.\u201d<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">In these first weeks, many keto newbies also experience the \u2018<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-flu\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s4\">keto flu<\/span><\/a>,\u2019 which typically involves carb cravings, fatigue, and headaches. These symptoms usually subside as your metabolism adjusts.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-start-keto\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Tips For Easing Into The Keto Diet<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">Remember that resisting carb and sugar cravings will help your body zoom through the \u2018keto flu\u2019 and start feeling good faster, says Axe. <\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>2. Whip Up A Keto-Friendly Dessert<\/b><\/span><\/h2>\n<p class=\"p5\"><span class=\"s1\">Though most typical desserts are off the table on keto, you can make high-fat, super-low-carb treats with a few smart ingredient swaps. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cSugar substitutes\u2014like stevia, monk fruit, or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\" target=\"_blank\" rel=\"noopener noreferrer\">erythritol<\/a>\u2014can keep you from overdoing your carb intake,\u201d says <\/span><span class=\"s5\">Pamela Nisevich Bede, M.S., R.D., dietitian and author of <\/span><a href=\"https:\/\/www.velopress.com\/books\/sweat-eat-repeat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\"><i>Sweat. Eat. Repeat<\/i><\/span><\/a><span class=\"s1\">.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">With these sweeteners (and alternative flours like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/ingredients-other-dry-goods\/N-cp99lq\" target=\"_blank\" rel=\"noopener noreferrer\">almond flour<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/ingredients-other-dry-goods\/N-cp99lq\" target=\"_blank\" rel=\"noopener noreferrer\">coconut flour<\/a>) in your pantry, you can whip up everything from keto ice cream to keto cookies, and more. Get started with this <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-maple-peanut-butter-fudge\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s4\">keto peanut butter fudge<\/span><\/a>, these <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-pumpkin-spice-donuts\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s4\">keto pumpkin spice donuts<\/span><\/a>, or this <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/peanut-butter-keto-cheesecake-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s4\">keto peanut butter cheesecake<\/span><\/a>. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Don\u2019t feel like baking? Sink your teeth into a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/peanut-butter-keto-cheesecake-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\">Lenny &amp; Larry\u2019s Chocolate Chip Keto Cookie<\/span><\/a> or one of these <a href=\"https:\/\/www.vitaminshoppe.com\/p\/keto-indulge-hazelnut-3-3-oz-box\/klg1021\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\">Ketologic Dark Chocolate Hazelnut Keto Indulge Candies<\/span><\/a>.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>3. Eat A Serving Of A Fatty Food<\/b><\/span><\/h2>\n<p class=\"p5\"><span class=\"s1\">When you\u2019re in a pinch and feel carb cravings coming on, grab a serving of fat, instead. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cFat is your main source of energy and you\u2019re likely to feel run-down, fatigued, and overly hungry if you\u2019re too low in it,\u201d says Nisevich Bede. A few options: avocado, nuts and cheese, unsweetened nut butter, or a keto shake. All of these easy eats provide a quick boost of healthy fats while keeping carbs minimal.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p1\"><span class=\"s1\">Nuts and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener noreferrer\">nut butters<\/a> are particularly helpful, because they also provide <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, another macronutrient that helps you feel satiated and craving-free, says dietitian Amanda A. Kostro Miller, R.D., L.D.N., advisor for <a href=\"https:\/\/smarthealthyliving.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\">Smart Healthy Living<\/span><\/a>. (She\u2019s a fan of plain almond butter, in particular.)<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>4. Drink Some Water<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Often, we mistake hunger for thirst. Drinking a refreshing glass of water (or another beverage) when cravings strike can help them disappear.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-causes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Are You Dehydrated Without Even Knowing It?<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">Even if you\u2019re well hydrated, grabbing a glass of water or making tea can be just the distraction you need. \u201cCravings usually have a time element to them,\u201d says Cabeca. \u201cIf you can distract yourself for 15 minutes, you may find the craving subsides.\u201d<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To prevent cravings from popping up in the first place, sneak more water breaks into your day.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>5. Consider Other Craving Culprits<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201cMany factors can affect how well someone responds to the keto diet, one of which being stress,\u201d says Axe. \u201cIf you\u2019re dealing with <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-stress-affects-health\/\" target=\"_blank\" rel=\"noopener noreferrer\">high amounts of stress<\/a> (and thus <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol\/\" target=\"_blank\" rel=\"noopener noreferrer\">high cortisol output<\/a>), you\u2019re more likely to experience cravings, trouble sleeping, mood swings, headaches, digestive issues, and more.\u201d\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you\u2019re dealing with consistent cravings, reflect on your stress levels and how they might be impacting your keto experience. Think stress might be having an impact? Refocus on your self-care by prioritizing quality sleep, eliminating as much stress from your life as possible, and making time for relaxing practices like meditation.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cYou\u2019ll set yourself up for success, giving you more motivation and energy to work towards your goals,\u201d adds Axe. You\u2019ll also be pleased to notice your carb cravings dissipate.<\/span><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a>\u00a0today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The thing that makes the ketogenic diet so effective is also the thing that makes it so darn difficult: You eat pretty much zero carbs. By depleting your body of carbohydrates (and the glucose your body usually uses for energy), you shift to using ketones produced from dietary and stored fat for fuel, instead. Over<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/carb-cravings-on-keto\/\">Read More <span class=\"screen-reader-text\">5 Ways To Crush Carb Cravings On Keto<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":24113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-24112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways To Crush Carb Cravings On Keto | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"It&#039;s totally normal to experience carb cravings on keto, especially at first. 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