Skip to main content

How to Get Rid of Sugar Cravings on Keto

Warren is a Certified Weight Loss & Nutrition Coach with a passion for Health, Fitness & Nutrition.

Photo by Total Shape on Unsplash

Photo by Total Shape on Unsplash

Combating Cravings Can Be Difficult

It's normal for sugar cravings to kick in while starting keto. Most people will experience this. It's all part of the process of switching over and getting into ketosis.

To make it easier for you, in this article I'll share five ways that you can get rid of sugar cravings on keto. That way, when they do come, you'll be in a better position to deal with them.

Here they are:

  • Cut out the sweeteners
  • Add more fat
  • Take your supplements
  • Avoid 'dirty keto' foods
  • Drink some coffee

Now, let's take a look at each of them!

1. Cut Out the Sweeteners

You might be tempted to go straight for the keto snacks filled with sweeteners to combat the cravings. There's just one problem with this though: certain sweeteners can increase your cravings.

Two examples sucralose and aspartame. There's evidence suggesting that both of these sweeteners can cause you to crave sugar. So while you might be trying to do yourself a favor, the plan could backfire!

Instead, choose healthy whole foods. Have a keto snack and enjoy sweeteners occasionally to keep the diet interesting. But just remember that they can increase your sugar cravings. So if that's an issue that you're trying to deal with, just bear in mind that they might not be your best solution.

Instead, save them for when you're feeling more in control.

2. Add More Fat

With keto, you're going to want to add lots of healthy fats into your diet. If you're missing out on some fat, you might start craving sugar.

When you lower your carb intake, your body switches over to start burning fat for fuel. But if it's lacking fat, you'll start to run low on energy. Until you're adapted to the diet, this can manifest in sugar cravings since your body will still choose carbohydrates as its main energy source.

If you add in sufficient fat to your diet, your cravings can diminish. It might not take them away completely, but it sure can help you control them.

3. Take Your Supplements

Vitamins and minerals are essential for vital health. It's easy to fall low on them while doing keto. This is especially true in the beginning.

When you start to get rid of carbs, you'll tend to drop water weight. That's because carbohydrates cause you to retain water. So if you drop your carbs, you'll drop water too.

Scroll to Continue

Essential minerals can be lost with water. Some of the main ones include the following:

  • Sodium
  • Potassium
  • Magnesium

When you run low on minerals, you can start to crave food. It can become difficult to tell what you're actually craving though. While it's likely one of the minerals you're losing, it can become easy to mistake it for sugar cravings.

By taking a mineral complex (or at least supplementation containing either of the above), you might shake off some of those cravings.

4. Avoid 'Dirty Keto' Foods

'Dirty keto' isn't always bad. It can be a great option if you're stuck for time or your on-to-go and don't have time to cook. It definitely has its place.

The only problem is that 'dirty keto' options tend to lack nutrient density. When you overeat foods that lack nutrients, you can start to have cravings (as mentioned above).

Here are some 'dirty keto' foods that might spring to mind:

  • Keto ice-cream
  • Sweetened beverages
  • Cheese crisps
  • Pork rinds
  • Keto bars
  • Chorizo crisps
  • Processed cheese

While these foods will keep you in ketosis, they can make it harder for you to stay consistent with the diet. Not all of them are necessarily unhealthy. But what they all have in common is that they lack nutritional variety.

More nutritious snacks include coconut butter, nuts, and olives with cheese.

5. Drink Some Coffee

One benefit to drinking coffee is that it's an appetite suppressant. Therefore, it can come in really handy here.

While you might not want to overdo it on the coffee since it can lead to adrenal fatigue and stress, an extra cup here and there at times of craving can be helpful.

Kill your cravings with a cup of coffee. I mean, could there be a more enjoyable way to do it?

You Can Do It!

Whenever the sugar cravings kick in while on keto, just remember the tips you've read here.

Rather than reach for the sugar-filled snacks, try doing the following instead:

  • Cut out the sweeteners
  • Add more fat
  • Take your supplements
  • Avoid 'dirty keto' foods
  • Drink some coffee

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Related Articles