How to Stop Sugar Cravings on a Low Carb Diet
Is your intense desire for sweet treats getting the best of you, and you’re wondering how to stop sugar cravings on a low carb diet?
Whether you’re following a keto diet, a low-carb diet, or you’re looking to manage your blood sugar, it’s not easy to go from eating all the sugary carbs you want to cutting them out almost completely.
As someone with a sweet tooth the size of Texas, believe me, I’ve been there. Throughout my journey dodging sugary treats like Rocky in the ring, there have been many successes and failures — and that’ll happen! But the good news is that I have some tried and true methods to get yourself off the sugar train and curb those cravings.
I wish I had known about these helpful tips when I first started, but I am more than happy to pass them on to you so you can avoid my mistakes and K.O. those sweet cravings like a champ!
Make Sure You Get Enough Protein
When starting a low-carb or ketogenic diet, we tend to put most of our focus on lowering our carb intake. It makes sense — we are cutting out most of the carbs from our diet, after all.
However, many people don’t realize that protein plays a crucial fuel source that helps keep us satiated. When we don’t get enough protein, our bodies start to crave carb-rich, sugary foods to compensate for the lack of essential nutrients.
So, a great way to prevent this is to make sure you get enough protein in each meal — start with my 10 High Protein Meal Prep Recipes!
I like to get my protein from lean meats, fish, poultry, eggs, yogurt, feta, cottage cheese, and low-carb nuts and legumes. If you’re vegetarian, you can also get protein from tofu, tempeh, and protein shakes (I love Flavcity protein smoothies and you can use code SHREDHAPPENS for 15% off!).
Don’t Over-Do It with Keto-Friendly Sweeteners & Snacks
Keto-friendly sweeteners and snacks are some of the best ways to stop sugar cravings. They achieve that sweet taste while still allowing you to meet your keto goals. However, that doesn’t give you the green light to go coo-coo for keto treats!
In large amounts, low-carb snacks and sweeteners (both natural and artificial) can still be high in calories. I know it’s tempting to eat a whole bag of Almond Flour Crackers by Real Phat Foods because, hey, it’s keto. Not that I have any personal experience whatsoever… 👀 but if I’ve learned anything from this keto lifestyle, it’s that too much of a good thing can still be harmful. It may be cliche, but it does wonders for your overall health.
Speaking of snacks, if you’re looking for some super tasty low-carb, high-protein snack ideas, read my list of 10 Low Carb and High Protein Snacks and Appetizers!
Start Small and Work Your Way Up
Very rarely do I hear stories about people going from 200 grams of net carbs per day to 20 without a hitch. And I’m willing to bet that the people who do are absolutely miserable.
It’s not easy, and it takes time for your body to adjust to a low-carb diet. Rather than punish your body by going cold turkey, don’t be so strict on yourself in the first weeks. Start by gradually lowering your sugar intake, and eventually, you’ll get to a point where you can function on a lower amount without experiencing sugar withdrawal.
And remember, fruit is totally okay! Low-carb fruit like strawberries, blueberries, raspberries, and blackberries are all great to snack on in moderation. Check out my Frozen Chocolate Covered Raspberries with Pistachios, Cottage Cheese Ice Cream, and Lupin Flour Pancakes, which feature my favorite berries.
So no, you don’t have to deprive yourself of all sources of natural sugars — it’s all about balance.
Be In It For the Long Haul
We live in a culture that often celebrates big and immediate changes. We see this on TV and social media and read about it in magazines. So of course we are wired to think that when it comes to healthy living, we should all be making big changes very quickly. And if we don’t, we might as well give up.
Self-improvement takes time. You can’t expect to make one big change and suddenly never crave sugar again. It’ll put you in a vicious cycle of setting a goal, failing because it was unrealistic, feeling guilty about it, and setting the same unrealistic goal again. You’re not a failure. It’s a process that takes patience, dedication, and self-compassion.
So don’t be too hard on yourself if you slip up or have cravings from time to time. Remember why you started your low-carb journey and focus on making small, sustainable changes rather than drastic ones. I promise you that it’ll 100% pay off in the long run.
FAQ
When you stop eating sugar, your body starts to burn fat for energy instead of relying on carbohydrates. This process is known as ketosis and is the primary goal of a ketogenic diet.
During this transition, it is super important that you eat enough healthy fats to fuel your body so you can avoid symptoms like low energy and brain fog. After a few weeks and an adequate diet, you’ll stop craving sweet foods as much, and your body will adapt to using fat as its primary source of fuel.
This varies from person to person. But in general, it’s best to keep your daily carb intake below 20 grams to stay in a state of ketosis. This means avoiding sugary foods and drinks, as well as high-carb fruits and vegetables.
Of course, if you indulge in a higher-carb meal, don’t beat yourself up about it. Just get back on track, and you’ll be fine.
My go-to low-carb sweetener is Lakanto monk fruit sweetener, but I also frequently use allulose and erythritol. These are all-natural sweeteners that taste great in various recipes and won’t affect blood sugar levels. Stevia is also popular, but I find that it can have a slightly bitter aftertaste.
I also love to use low-carb chocolate in my dessert recipes. My favorites are Hu Kitchen and Lilly’s Sweets. Hu Kitchen is lightly sweetened with dates, while Lilly’s is sweetened with erythritol and stevia. Just be mindful of portion sizes, as these products still contain calories and can affect ketosis if consumed in excess.
Recommended Products
If you are trying to dodge the extra sugars and want a few sweet (but healthier) suggestions, here are a few products I recommend!
Disclaimer: This post contains affiliate links. This means I may earn a commission should you chose to make a purchase using my link. I love all of these companies and products, and know that you will too!