I've been following a regular 40/30/30 diet since november and my weight loss has slowed down and I just feel sluggish all the time, I tried doing keto this previous week but caved in to sugar cravings. What can I do to combat these?
I like Keto because it allows me to eat what I want (fatty meats) but I've never had sugar cravings this intense before
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Thread: Cravings on keto (sweets/carbs)
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04-03-2011, 12:10 PM #1
Cravings on keto (sweets/carbs)
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04-03-2011, 01:07 PM #2
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04-03-2011, 01:09 PM #3
Sweet cravings seem common when you first start keto (along with bad breath and headache and sluggishness for the first few days). I've found the following recipes to be really helpful in helping me stay on track:
Vanilla Ice Cream Shake
- 1/2 cup milk (use more or less depending on your carb limit)
- 1/3 cup heavy cream
- 1 whole egg
- 1 tbs stevia powder
- 1/4 tsp alcohol-free vanilla flavoring
*- 1 scoop soluble fiber powder (helps prevent constipation; not required)
Blend for about 30 seconds. Stevia granules are pretty grainy and I've found it better to thoroughly blend them in. This also reduces or eliminates and weird aftertaste in my expeirence.
After blending, put in freezer for about 20 minutes. Taste just like a real vanilla milk shake!
It's saved my arse on more than one occasion, but make sure you watch how many you have a day so you don't go over in calories. If you need more protein, try throwing in some vanilla sugar-free protein poweder.
Keto-safe Lemonade
- 1 cup filtered water
- 1/2 cup lemon juice
- 1.5 tbsp stevia powder
I have a juicer and actually juice my lemons with the pith on, but lemon juice concentrate should work just fine. As with the ice cream shake, I recommend blending the liquid with the stevia, using more or less depending on your sweet tooth. Take heed, though, because too much stevia gives a slightly weird (but not really that bad) aftertaste.
Keto Cheesecake
- 8oz cream cheese
- 1 whole egg
- 3/4 cup heavy cream
- 1/3 cup stevia powder (more or less depending on your sweet preference)
Mix all the ingredients in a stoneware pan until it's smooth and creamy but still very thick, and then bake on 350F for about 40 minutes. Some people use coconut milk instead of heavy cream, and you may need to adjust the levels to suit your preference for texture, density, and consistency, but this recipe works well enough for me.
Just a note about the stevia: everything I've read regarding artificial sweeteners and sugar alternatives peg stevia as one of the best sugar replacements. Everything I've read about stevia suggests that it can help improve insulin tolerance, and I've yet to come across any evidence that stevia can kick you out of keto. However, I am not a nutritionist/research scientist/chemist/physician. If anyone has any info to the contrary by all means let me know.
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04-03-2011, 01:11 PM #4
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04-03-2011, 01:40 PM #5
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04-03-2011, 01:50 PM #6
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04-03-2011, 06:27 PM #7
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04-03-2011, 06:59 PM #8
Not to be rude or offend you but everytime you crave sugar, just look at yourself in the mirror and ask yourself if you like the way you look.
The hardest thing about losing weight is commitment and I fully believe in that, being in med school, I strongly tell people that they can do anything they are committed in.
It's not hard to follow a diet, it's not hard to do 3-5 hours of working out a week, the hardest thing is telling yourself what food is good for you and what food will make gain fat and once you overcome that, weight loss is pretty simple.
So just take some time everyday (10-15 minutes) to look at transformations, progresses and that will motivate you and strengthen your commitment. Good luck.
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04-03-2011, 07:02 PM #9
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04-03-2011, 07:52 PM #10
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04-03-2011, 08:19 PM #11
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04-03-2011, 08:21 PM #12
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04-05-2011, 10:41 AM #13
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Sugar-Free Jello
Lemonade/Lime-ade made with Stevia as stated by Jane
Low-carb crepes
A non-food strategy that helps is to keep a small notepad with you at all times. Write down your cravings as they happen and have that at your next carb-up. It's a way of telling yourself you can have those things- at the appropriate time.
You do want to sort of wean yourself off the sweet tastes, though, IMO... eventually you will stop craving sweet and start craving rich things instead (read: creamy, fatty.)It's time for a Breakthrough.
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04-05-2011, 03:36 PM #14
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01-16-2019, 04:58 PM #15
Keto Sweet cravings
I have been running 70:25:5 fat/protein/carb diet for over a year now.
The first month was murder in the gym, I was really lethargic.
After that felt full of energy and strength.
I’ve gone from 125kg - 95kg past 9 months.
At 47 years old - I am feeling more alive than when I was 25.
Bad news is the cravings don’t go away - but do lessen.
To deal with cravings - myprotein choc flavour beef protein powder (almost zero carb) and water. Can drink that anytime you crave sweet.
Avoid milk as the Lactose can knock you out of ketosis (lactose is basically a sugar).
Almond butter layered with mascarpone and frozen like ice cream.
Pure stevia drops help to drop into anything fatty - Clotted Cream is my favourite.
Desiccated coconut Mixed with almond butter and protein powder - role into balls then rolled in a bit more coconut. Leave in the fridge for a couple of hours - eat at will.
Avocados with salt also stop my cravings too.
Lemon and ginger water (4ltrs water, I grated ginger root (40 - 50g) 4 squeezed lemons (with the pulp) and 5 - 10 drops of stevia... shake it up and leave in the fridge overnight then drink 1st thing and regularly throughout the day - helps burn fat, reduces bloating and inflammation and helps reduce carb cravings.
Finally at night drink a couple of cups of green tea with a stevia drop in.
Good luck - don’t give up with it. It’s tough but worth it.Last edited by AngloF1; 01-16-2019 at 04:59 PM. Reason: Typo
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01-22-2019, 02:32 PM #16
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01-22-2019, 02:42 PM #17
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01-25-2019, 08:07 AM #18
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01-25-2019, 08:17 AM #19
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These are some very good suggestions. I've been on Keto for 3 weeks, and down 7.5 lbs. only planning to run it for 8 weeks or 20 lbs, whichever comes first. Macros are 8/30/62 in support of muscle mass retention. I'm doing it more in support of my wife's diet than anything else, but I'm amazed at how quickly it's leaning me out. I do have some extra morning brain fog in the morning, and I've hit a hard wall on some compound lifts, but I'm doing pretty well, and I'm never, ever hungry. The only things I miss are potatoes, and the ability to have a sandwich a couple times per week.
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02-17-2019, 05:21 AM #20
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02-24-2019, 12:31 AM #21
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02-24-2019, 12:33 AM #22
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03-09-2019, 12:38 PM #23
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04-03-2019, 08:10 PM #24
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