Among the many benefits of keto, one that gets a lot of airtime is more satiety—staying full for longer in between meals. No more feeling like you need to eat every two hours…maybe even being okay if you need to skip a meal now and then.
But what if that isn’t your experience? What if you still constantly feel hungry on keto? Here are a few common things that may be going on.
1. Insufficient Caloric Intake
While being in a caloric deficit is necessary for weight loss, it’s crucial to strike the right balance. Consuming too few calories can leave you feeling hungry and unsatisfied—and it’s one of the most common mistakes people make on keto.
Your body still needs fuel! It’s essential to ensure you’re eating enough nutrient-dense foods to support your energy requirements while on the keto diet. Focus on incorporating a variety of healthy fats, moderate amounts of protein, and non-starchy veggies into your meals.
2. Overlooking Fat Intake
While many of us have been raised to pick low-fat options with the “common knowledge” that dietary fat should be avoided, keto requires a mindset shift. Not all fats are created equal, but on the whole, healthy sources of fat are welcomed on keto. They add flavor, fuel for your body, and satiety.
3. Dehydration and Electrolyte Imbalance
Dehydration can sometimes masquerade as hunger, leading you to reach for unnecessary snacks. When you’re in ketosis, your body loses more water and electrolytes than on a standard American diet, making it crucial to stay hydrated and maintain electrolyte balance. Ensure you’re drinking enough water and consider supplementing with electrolytes, especially during the initial stages of the keto diet.
4. Psychological Hunger
Sometimes, hunger isn’t just about physical needs. Emotional or psychological hunger can be challenging to differentiate from physical hunger. Stress, boredom, or habit can trigger the desire to eat, even when you’re not truly hungry.
Being mindful of your emotions and finding alternative ways to cope with them, such as going for a walk, practicing meditation, or engaging in a hobby, can help you avoid unnecessary snacking.
In Conclusion
Hunger on the keto diet can be a challenge—and it shouldn’t be something you ignore! Armed with the right knowledge, you can conquer those cravings. Remember to fuel your body adequately, prioritize healthy fats, stay hydrated, and be mindful of emotional eating triggers. Trust the process—your body knows what to do!
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