When shifting from a carbohydrate-heavy diet to a keto diet, food cravings are usual. Desires can develop for various causes, including vitamin deficits, stress, insufficient sleep, and blood sugar fluctuations. The most common reason for cravings on the keto diet is that your body is still accustomed to functioning on glucose. As you adjust to keto, you’re lowering your glucose intake but not yet operating on ketones. This confuses your body as to where it should receive its nourishment. The result? Cravings for carbohydrates. You are transitioning to using ketones (fat) as fuel (typically a week or two, maybe even longer).

You may notice that you no longer have food cravings once you’ve transitioned! Nevertheless, until you’re keto-adapted, you’ll need strategies and tactics to deal with those annoying cravings; read on to discover more.

How to Curb Cravings

The good news is that, while cravings might be annoying, they are entirely manageable. Follow these four tips to soothe and prevent urges from taking you off course.

#1 Eat Lots of Fat and Protein

On keto, fat, and protein are your best buddies. While fat is unquestionably the foundation of the keto diet, protein will assist in maintaining your blood sugar steady and promote fullness. (1) If you have cravings, you may be deficient in one of these essential macronutrients. When in doubt, keep some high-fat and high-protein snacks on hand, especially at the start.

#2 Eat Regularly

Eating regularly is the best method to deal with blood sugar difficulties (a typical craving trigger). If you become starving, your steady desire to stick to a keto diet might quickly become an urgent craving for food. If you wish, eat at least three meals daily, plus a snack or two if necessary.

#3 Get Enough Rest

Inadequate sleep is the leading non-food source of cravings. When you don’t sleep enough, your hunger hormones get confused and unbalanced, causing you to crave sweets. Studies suggest that even one night of sleep deprivation can raise hormone ghrelin levels, which regulate appetite and hunger. (2)

#4 Try Keto-Friendly Alternatives

You may try a keto-friendly substitute if you want a particular meal, such as brownies, cookies, cupcakes, or other forbidden delicacies. Because of the keto diet’s popularity, there are more keto-friendly recipes for sweet delights than ever before. Most recipes substitute nut flour for wheat flour and incorporate sugar substitutes like erythritol and monk fruit.

#5 Check for Nutrient Deficiencies

Cravings can occur when your body is deficient in specific nutrients. Women’s cravings for chocolate (high in magnesium) are a frequent example. Low magnesium levels can exacerbate PMS symptoms, so the desires for magnesium-rich foods make sense when a woman’s body attempts to restore itself. (3)

If you suspect that vitamin inadequacies cause your desires, consult your healthcare professional about testing for deficiencies.

#6 Manage Your Stress

A high degree of stress is closely related to changes in eating habits. Overeating and compulsive eating frequently result from mismanaged emotional strain, which can also be the source of cravings. (4)

If you have a lot of stress and find that your go-to comfort is food, your best chance is to attempt to control your pressure and get ahead of the need to soothe with food. Some stress-reduction approaches include yoga, meditation, strolling, writing, deep breathing, and physical exercise.

Keto-Friendly Swaps for Carb-Heavy Cravings

Here are some delicious keto-friendly alternatives to satisfy your cravings:

Quick No-Cook Keto Snacks:

• Try pig rinds instead of potato chips.
• Try cheese with olives or celery instead of crackers and cheese.
• Instead of trail mix, try nut mix (without the dried fruit).

And here are some beautiful dishes to fulfill your sweet tooth or comfort food desires for the chefs out there:

Savory Keto Recipes:

1. Cheesy cauliflower mashed potato casserole 

Ingredients List

• Two packages (10 oz.) of cauliflower rice
• 1 cup shredded cheddar cheese
• 1/2 cup Parmesan cheese, grated
• 4 ounces room temperature cream cheese
• 1 cup soured cream
• Two tablespoons butter or ghee
• 1/2 teaspoon sea salt
• One teaspoon of freshly ground pepper
• One teaspoon of garlic powder
• 2 tbsp crumbled crispy-cooked bacon
• One tablespoon green onion, chopped

Instructions

1. Preheat the oven to 350 degrees Fahrenheit (165 degrees Celsius). Microwave cauliflower rice for 5 minutes in a covered microwave-safe bowl. Working quickly, combine the heated cauliflower, half of the cheddar cheese, and all of the Parmesan cheese, cream cheese, sour cream, and butter in a mixing bowl. Stir until everything is melted and mixed. Combine the garlic powder, salt, and pepper in a mixing bowl.
2. Pour the mixture into a 9 by 9-inch (10-cup / 2.5-quart) casserole dish, top with the remaining cheddar cheese, and bake, uncovered, for 20 minutes or until the cheese is hot and bubbling. Serve with the bacon and green onion on top.

2. Air fryer garlic cheese rolls

Equipment:

• Air Fryer

Ingredients List

• cooking spray
• 2/3 cup almond flour
• 1 (8-oz/2-cup) package of shredded mozzarella cheese
• One teaspoon of garlic powder
• freshly ground black pepper and sea salt
• 1/2 teaspoon dried Italian herb mixture
• Two tablespoons of grated Parmesan cheese

Instructions

1. Line the air fryer basket with aluminum or parchment paper, then lightly coat the foil with cooking spray.
2. Fill a small to medium saucepan halfway with water and heat to a simmer.
3. Combine the almond flour, mozzarella cheese, 3/4 teaspoon garlic powder, and 1/2 teaspoon salt in a heatproof bowl large enough to sit on the pot without touching the water. Set the bowl on top of a saucepan of heating water. Stir for 6 minutes until the cheese melts, creating a moist dough.
4. Scoop the dough onto a cutting board and let it cool for 3 to 4 minutes. Work rapidly to form a smooth dough ball, pat it out, and divide it into 6 equal halves. Make a soft ball out of each part.
5. Mix the dry herbs, 1/4 teaspoon pepper, Parmesan cheese, and the remaining 1/4 teaspoon garlic powder in a small bowl.
6. Dip each ball in the herb and cheese mixture before placing it in the air-fryer basket. 8 minutes at 400°F (200°C) until they have a beautiful brown crust. Let to cool for 3 minutes before serving.

3. Enchilada chicken casserole

Ingredients List

• sprayed frying oil (coconut or olive oil)
• 1½ cup shredded cheddar cheese
• 1½ cup shredded jack cheese, split
• 4½ cup shredded cooked rotisserie chicken (from 1 whole chicken)
• 1¼ cup soured cream
• 1 (16 oz) jar green chile/tomatillo salsa (like Herdez Salsa Verde)
• 3/4 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper
• 1/4 cup black olives, sliced
• 6 quartered cherry tomatoes
• One medium avocado, sliced

Instructions

1. Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius). Cooking sprays the interior of a 10-inch ovenproof pan or an 8- or 9-inch square baking dish. Spray one side of a sheet of aluminum foil large enough to cover the baking dish with cooking spray. Set aside.
2. Put one-third of the cheddar and jack cheeses aside. Combine the chicken, remaining cheddar, jack cheese, sour cream, and three-quarters of the salsa in a large mixing bowl—season with salt and pepper to taste.
3. Pour the mixture into the baking dish that has been prepared. Top with the leftover salsa, cheeses, and olives if using. Wrap the dish with aluminum foil, sprayed side down.
4. Bake until bubbling, approximately 20 minutes. Remove the cover and continue baking for another 10 minutes until the cheese is brown and bubbling. Let for a 15-minute break before serving the dish. Serve garnished with cherry tomatoes and sliced avocado.

Sweet Keto Recipes:

1. Keto hot chocolate

Ingredients List

• 3 cups unsweetened almond milk
• 1½ cup heavy cream
• 1/4 cup erythritol-based granulated sweetener (such as Swerve)
• 1/4 cup chocolate powder, unsweetened (plus a little extra for garnishing, optional)
• 1/4 cup chocolate chips sweetened with stevia
• Two teaspoons of vanilla extract
• 3/4 teaspoon cinnamon
• salt from the sea
• 2 tbsp erythritol-based powder sweetener (we used Swerve Confectioners Sweetener)

Instructions

1. Combine the almond milk, 1 cup heavy cream, granulated sugar, 1/4 cup cocoa powder, chocolate chips, 1-1/2 teaspoons vanilla, cinnamon, and 1/2 teaspoon salt in a medium saucepan. Heat, constantly stirring, over medium-low heat until the hot chocolate quietly simmers (do not boil) and the cocoa powder and chips completely dissolve within 12 to 14 minutes.
2. Remove from the heat, whisk to mix, and scrape out any chocolate that has clung to the pot’s edges.
3. Meanwhile, combine the heavy cream, powdered sweetener, and remaining 1/2 teaspoon vanilla in a medium mixing bowl. Whisk the whipped cream with a hand mixer or a balloon whisk until soft peaks form.
4. Divide the hot chocolate into four cups, top with whipped cream, and sprinkle with the remaining cocoa powder to serve.

2. Chocolate peanut butter cups

Ingredients List

• 10 oz chopped and split sugar-free dark chocolate (like Lily’s 55% baking bar)
• Two tablespoons of coconut oil, split
• 1/4 cup creamy, unsweetened peanut butter
• 2 tbsp erythritol-based powder sweetener (we use Lakanto brand)
• Two tablespoons of fine almond flour
• One teaspoon of pure vanilla essence
• sea salt
• flake salt

Instructions

1. Paper cupcake liners should be used to line a 12-cup muffin tin.
2. Fill a small saucepan halfway with water and heat to a simmer. Put a heatproof bowl over the water, ensuring the bottom is not in contact with the water. 5 ounces of chocolate and one tablespoon of coconut oil should be added to the mixing bowl. 6 to 7 minutes, gently whisk until melted.
3. Divide the melted chocolate evenly among the cupcake liners (approximately 2-½ to tablespoons each). Put the pan in the freezer for about 10 minutes or until the top of the chocolate is hard.
4. Meanwhile, combine the peanut butter, powdered sweetener, almond flour, vanilla, and a sprinkle of sea salt. Stir until the sweetness is completely dissolved and the liquid is smooth.
5. Fill the middle of each set chocolate layer with a scant spoonful of the peanut butter mixture. Spread it carefully with your fingers into a tiny flat circle that doesn’t reach the edges. Freeze for 10 minutes or until the nut butter mixture is solid.
6. Meanwhile, fill the small saucepan with one-third of the water and heat to a simmer. Heat the remaining 5 ounces of chocolate and 1 tablespoon of coconut oil in a clean heatproof basin over boiling water for 6 to 7 minutes or until smooth.
7. Evenly distribute roughly 2 tablespoons of melted chocolate over the peanut butter layer—season with flaky salt. Freeze for 20 to 25 minutes or until firm. Enjoy!

3. Pumpkin spice mousse tart with a chocolate-almond crust

Ingredients List

FOR THE TART

• 8 ounces softened room temperature cream cheese
• 1/4 cup plus 2 tablespoons sifted Lakanto sugar-free powdered monkfruit sweetener or other sugar-free powdered sugar replacement
• 1/2 cup pureed pumpkin
• 121½ teaspoon pumpkin pie spice, plus additional for dusting
• 121½ teaspoon vanilla extract
• 1 cup heavy cream (distributed)
• 1recipe Keto Chocolate-Almond Tart Crust (recipe follows), or any other 9-inch keto tart or pie crust

FOR THE CHOCOLATE-ALMOND TART CRUST

• 3/4 cup unsalted almonds
• One tablespoon of coconut flour
• 1/4 cup Swerve sugar-free granulated sweetener or another granulated keto sweetener
• One tablespoon of cocoa powder
• 1/8 teaspoon salt
• 2 tbsp softened butter
• One tablespoon of cold water

Instructions

FOR THE TART

1. Combine the cream cheese and 1/4 cup powdered sweetener in the stand mixer bowl fitted with the paddle attachment. For 2 minutes, beat at low speed. Mix the pumpkin puree, pumpkin pie spice, and 1 teaspoon of vanilla extract. Around 1 minute, beat on low speed until integrated, scraping down the sides of the bowl once or twice. Slowly pour 1/2 cup of heavy cream while the mixer is on low. Just till combined and fluffy, approximately 2 minutes. Do not exaggerate. Fill the prepared tart crust halfway with pumpkin mousse, level it out evenly with a spatula, and chill for 1 hour.
2. Whip the remaining 1/2 cup heavy cream, 2 tablespoons powdered sweetener, and 1/2 teaspoon vanilla in the bowl of a clean stand mixer fitted with the whisk attachment until soft peaks form; do not overbeat. In decorative dollops, spoon the whipped cream over the cooled pumpkin mousse. Finish with a dash of pumpkin pie spice. Let at least 1 hour to chill. Serve.

FOR THE CHOCOLATE-ALMOND TART CRUST

1. Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius). Place the almonds, coconut flour, sweetener, cocoa powder, and salt in the bowl of a food processor equipped with a steel blade. Process until the almonds are medium-fine, similar to coarse cornmeal, but almond fragments are still visible. Add the butter and pulse 6 to 8 times until the mixture clumps. einsteineruploaded with.
2. Transfer the dough to a 9-inch removable-bottom tart pan. Working up the sides, evenly press the crust outward. The crust should be about a quarter-inch thick. Use a flat-bottomed metal dry measuring cup to help balance the crust and get it into the corners.
3. Put the tart pan on a rimmed baking sheet and bake on the center rack for 18 to 20 minutes or until dry and set. Place aside to cool.

A Word of Caution on Eating Lots of Sweet Keto Foods Containing Sugar-Alternatives 

Not all sugar substitutes are created equal. For example, sweeteners such as monk fruit and stevia may provide extra health advantages such as antioxidant and anti-inflammatory characteristics. (5) | (6) Conversely, sweeteners like sucralose and aspartame have been linked to health problems like cancer, cardiovascular disease, and poor gut health. (7) | (8)

Furthermore, research indicates that ingesting meals containing sweeteners (even if they are sugar-free) may still activate an insulin response. These may feed your appetites and contribute to overeating due to the learned reaction from ingesting sweet foods. (9)

One example is the critical link found between persons who drink diet Coke and the occurrence of metabolic syndrome. At first appearance, it isn’t likely that sugar-free diet Coke will lead to metabolic syndrome. But, because your body has been trained to expect calories with sweet foods, metabolic activity may continue as if sugar was consumed – even if it wasn’t. (10)

Some folks do perfectly with sugar substitutes and have no blood sugar concerns. Blood testing for food sensitivities after consuming sugar substitutes is a straightforward technique to see if your body tolerates them.

The bottom line

Although cravings might feel like a do-or-die situation, you have many skills to combat those undesirable desires and stay the course. The good news is that after you’ve become keto-adapted, your cravings will be significantly reduced, and your days of battling carbohydrates will be over.

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