We often eat a meal, then follow it up with a snack, and sometimes, we even have another snack before our next meal. Why does this happen? More importantly, how can we control this excessive hunger, especially on a keto diet?
If you've found that you’re always hungry on keto, or just hungry, period — we're here to help. Today, we'll dive into the facts so you can fully utilise the ketogenic diet and harness its ability to improve health markers. Let's begin!
Why Am I So Hungry On Keto?
One reason people might feel like they’re always hungry on a keto diet is due to the initial transition phase, often called the "keto flu." During this period, your body adjusts from burning glucose for energy to burning fat. This metabolic shift can temporarily result in increased hunger as your body adapts.
Additionally, some individuals may not be consuming enough calories or the right balance of macronutrients, leading to hunger pangs. According to a study published in the American Journal of Clinical Nutrition, low carbohydrate intake can affect ghrelin levels, which increases hunger. Properly balancing fat, protein, and carb intake is essential to mitigate this issue (Johnstone et al., 2008).
Understanding Hunger vs. Appetite
Hunger is the uneasy sensation caused by a lack of food. Appetite, on the other hand, refers to the desire to eat and is often associated with cravings driven by emotions, hormones, and the types of foods being eaten.
Recognising the difference between genuine hunger signals and an increase in appetite can help in addressing the reasons behind constant hunger on a keto diet.
Emotional Eating and Habitual Snacking
Emotional eating is a pattern of behaviour that typically develops during the first years of life. Children learn to associate the desire for food with certain emotional experiences, both positive and negative. Emotional eaters tend not to reach for healthy foods but rather prefer energy-dense, high-sugar snacks that provide an instant feeling of pleasure or satisfaction.
However, studies have shown that while emotional eating patterns may initially be formed in childhood, overeating and the regular consumption of snacks are also strongly associated with habit and dysregulated hormones. (4) Moreover, processed foods, prevalent in modern diets, are addictive and lack nutritional value, leading to continuous cravings.
The Impact of Carbohydrates on Hunger
Consuming a meal high in carbohydrates causes a spike in blood sugar levels, followed by an insulin response that moves glucose into cells for energy or fat storage. The energy from such meals is short-lived, leading to further cravings for carbohydrates.
In contrast, a ketogenic diet can actually shift the body’s energy source from carbohydrates to fats, promoting longer-lasting satiety and reducing cravings.
How a Low-Carb Diet Can Actually Help to Manage Hunger
A ketogenic diet induces a metabolic state called ketosis, where the liver converts dietary and stored fats into ketones for energy. This process enhances fat burning and significantly impacts satiety.
Higher ketone levels reduce the production of ghrelin, the hunger hormone while increasing sensitivity to leptin, the hormone that suppresses appetite.
Hormonal Balance and Appetite Control
Ketones influence several hormones that control appetite. For example, they reduce ghrelin production and increase the effectiveness of leptin. Additionally, ketones stimulate the production of satiety hormones like GLP-1 and CCK, further promoting fullness and reducing the desire to snack.
Carbohydrates: Nutritional Ketosis, Inflammation, and Appetite
When we eat a carbohydrate-rich diet, our cells can become resistant to insulin's effects.
Over time, this can also lead to high blood insulin levels, making cells even more insulin resistant.
In response, the pancreas releases more of this hormone, which triggers the body to store fat. This accumulation of fat, particularly abdominal fat, results in an increased production of inflammatory markers that reduce the brain’s sensitivity to leptin.
A ketogenic diet has been shown to control inflammation by influencing a dramatic reduction in inflammatory biomarkers such as total white blood cell count, CRP, and pro-inflammatory cytokines.
This means that the anti-inflammatory properties of nutritional ketosis can be directly linked to improved satiety and reduced cravings.
The Role of Gut Bacteria
Gut bacteria produce proteins, hormones, and neurochemicals that influence appetite. A diet high in simple carbohydrates promotes gut bacteria associated with inflammation and obesity, leading to increased cravings for carbohydrate-rich foods. Conversely, a ketogenic diet positively impacts the gut microbiome, promoting beneficial bacteria that support metabolic health and appetite regulation.
When Will I Stop Feeling Hungry on Keto?
Studies have shown that during the first week of a ketogenic diet, participants can experience changes in appetite-related hormones, which could initially lead to increased hunger.
But stick with it—once your body gets used to ketosis, your appetite will likely decrease, and cravings for carbs will fade. It's important to be patient and stay committed to seeing these long-term benefits.
Strategies to Reduce Hunger
If you've found yourself in the sticky early stages of keto, battling with increased hunger, fear not. We've put together a list of handy hints to help you through:
- Increase Fat Intake: Fats are more satiating than carbohydrates and help maintain ketosis. Prioritise your protein intake and focus on whole foods.
- Consume Nutrient-Dense Foods: Larger meals with high nutritional value promote fullness and reduce snacking.
- Include Fibre-Rich Foods: Fibre from leafy greens helps maintain satiety without impacting ketosis.
- Keep Keto Snacks on Hand: Incorporating keto snacks into your diet can be a game-changer for managing those keto hunger pangs. All of the options in the Melrose Keto range provide the right macronutrient balance to keep you in ketosis while satisfying your cravings. This helps you avoid reaching for unhealthy, carb-heavy options that could break your diet.
- Drinking Water: Drinking plenty of water can help reduce feelings of hunger and combat keto flu symptoms.
- Ensure Adequate Sleep: Sleep deprivation increases cortisol levels, which can trigger cravings and make maintaining ketosis more challenging. Ensure you're getting the recommended 7-9 hours of sleep per night for best results.
- Electrolyte Balance: Maintaining electrolyte balance is crucial on a keto diet. Electrolytes like sodium, potassium, and magnesium help manage hunger and reduce keto-flu symptoms. Ensuring you get enough of these can make the transition smoother and help you feel less hungry.
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Psychological Aspects: Managing stress and having a positive mindset can help reduce emotional eating and manage hunger. Techniques such as mindfulness, meditation, and stress management can significantly affect how you perceive hunger and control cravings.
Individual Variability
It's important to note that everyone experiences hunger differently on a keto diet. Factors like metabolism, activity level, and how strictly you adhere to the diet can all influence how you feel. Some people might adapt quickly, while others may take longer to adjust and manage hunger more effectively. Always be sure to consult with a health professional before making any significant alterations to your diet or lifestyle.
Feeling Hungry on a Keto Diet: The Bottom Line
Starting a ketogenic diet can be a challenge. After all, you are changing your diet so that your body can learn a new way of metabolising and producing energy. The benefits of this are improved metabolic well-being, weight loss, and appetite control. The downside can be the transition into ketosis. For some, this can take a week or two, during which time you may struggle with cravings, hunger, and even keto flu. However, once your body adjusts, you’ll be amazed at how sustaining a ketogenic diet can be.
With our handy tips and tricks, you can kiss keto hunger goodbye and reap the incredible benefits this low-carb diet can provide.