Sugar Cravings On The Ketogenic Diet

Experiencing sugar cravings is typical when following a keto diet, particularly during the initial adjustment phase.

This occurs as your body learns to utilise fat for energy instead of the drastically lowered carbohydrates.

These cravings may present as strong urges for sugary foods and can be triggered by diminished blood sugar levels during the transition into ketosis.

People do the ketogenic diet for a variety of reasons, including: Weight loss, improved neurological conditions, reduced risk of cancer, lower blood pressure, improved insulin sensitivity, seizure reduction and the prevention of premature ageing.

Key points about sugar cravings during ketosis:

Why sugar cravings occur during the ketogenic diet

When you shift to keto your body is using fat for energy instead of carbs.

When this happens your body will crave foods that deliver energy fast like sweets or chocolate for example.

The body is communicating “I NEED energy”.

Going Keto means reducing your carbohydrate intake. This reduces your incoming supply of glucose. When blood glucose dips in the early stages of switching to a Keto diet, this leads to a low blood sugar state called hypoglycaemia. Hypoglycaemia triggers hunger.

Why the ketogenic diet helps sugar cravings

Eventually, following the ketogenic diet can help stop cravings for sugar and high carb foods.

Foods high in carbohydrates can cause a swift increase in blood sugar levels. To safeguard the body from potential damage to vascular tissues due to elevated blood glucose, the pancreas secretes a significant amount of insulin.

This insulin prompts the body to convert excess glucose into fat storage. Consequently, blood sugar levels may plummet, triggering a surge in the hormone ghrelin, which heightens appetite—particularly for quick-release carbohydrates—as the body seeks to restore blood sugar to normal levels.

A ketogenic diet emphasises high fat and protein intake while significantly reducing carbohydrates. Typically, the majority of cells in the body favour blood sugar (glucose) as their primary energy source. However, the keto diet compels your body to utilise an alternative energy source. Rather than supplying glucose from carbs, the diet encourages the liver to convert stored fat into ketones. This conversion process is known as ketogenesis, which is the origin of the diet’s name.

Managing sugar cravings on the keto diet

Maintain proper hydration

Consuming adequate amounts of water can frequently reduce urges that may be confused with genuine hunger.

Incorporate proteins and healthy fats

Add foods high in protein, such as eggs, fish, and nuts, along with beneficial fats like avocado and olive oil, to your diet for better blood sugar regulation. Taking a sugar suppressing supplement may also help.

Opt for fiber-rich veggies

Munch on low-carb options like cucumber, celery, and broccoli, paired with a small serving of keto-friendly dip.

Low-carb sweeteners

For a touch of sweetness, opt for limited quantities of keto-friendly sweeteners such as stevia or erythritol.

Conscious consumption

Listen to your body’s hunger signals and steer clear of eating due to emotions.

Prepare keto-approved treats

Indulge your cravings with low-carb dessert choices like chocolate mousse, chia pudding, or berry fat bombs.