There’s no question that your body can become addicted to carbohydrates in much the same way it can become addicted to drugs and alcohol. Over the years, many people have tried arguing that sugar addiction isn’t real and that carb addiction is nothing more than something for dieters to complain about.
As low-carb diets started to become more common, researchers started paying more attention. According to a study performed by Princeton University, there were significant similarities between those withdrawing from drugs and those withdrawing from sugar. This is because sugar and carbs send the same pleasure signals to the reward center of your brain, making you crave more because it quickly fades.
Fortunately, carb addiction is not as difficult to overcome as drug or alcohol addiction, but that doesn’t mean there won’t be any symptoms at first. Some people experience what is known as keto flu, which is a form or withdrawal. Fortunately, keto flu is typically gone within a few days and once you’re about two weeks into a ketogenic diet, your cravings should be gone. Of course, that doesn’t mean you’ll never crave carbs, but it will be easier to manage those cravings.
So what do you do in the beginning when you are craving those carbs and don’t think you’re going to make it? How can you ever overcome an addiction so strong, you’ve been living with it your entire life? That’s where we come in. Follow our tips to make your life a little easier, at least for the next couple of weeks!
Hey, I saw you roll your eyes, but just hear me out! Imagine how much easier it would be to prevent carb cravings if you didn’t allow yourself to get hungry. It’s pretty well-known that many people can’t tell the difference between actually being hungry and having a craving for something. You can thank you brain for that one. When you’re craving something such as carbs, the only way your brain knows to signal the craving is by sending hunger signals.
The next time you really want something and you aren’t sure whether it’s hunger or cravings, look for the physical signs that you’re hungry. Is your stomach rumbling and making noises? You’re probably actually hungry. Nothing happening in the tummy area? That means there are no physical hunger symptoms and you’re just craving something. Of course, this is easier said than done. Wouldn’t it be easier to prevent this signals in the first place? You can!
Time your meals so you don’t get hungry. If you’re like most people, you probably try to space your meals out so they’re four or more hours apart. This is common because if you eat more frequently, you probably think you’re consuming too much food. There is an easy way around this, however. Take your meal and make two portions out of it and then eat them in two-hour intervals. This way of eating provides you with the same amount of food, but your body thinks it’s getting fed more regularly, which keeps you satisfied and keeps your cravings in check.
When preparing your meals, it’s going to be essential that you include plenty of healthy fats. Not only are fats the most filling thing you can eat, but they will tell your brain that you’re full, keeping the brain from sending those signals for starches and sugars.
Busy people often don’t have time to eat, but that isn’t exactly healthy. There is something to that philosophy, however. When you are keeping yourself busy, your are occupying your brain and giving it something to focus on other than wanting the foods that you have no intention of putting into your body. It doesn’t matter what you choose to do. You can read a book, clean the house, find a hobby. Do something to occupy your time and your mind.
By keeping yourself busy, you ensure that you’re not going to get bored. Studies performed at California State University showed that participants who were bored binged more on carbs a lot more than those who were kept busy. I highly recommend finding something you enjoy and making it a regular part of your lifestyle.
Even after taking the steps above, there are going to be times when you just want something to eat to fill the void that ditching the carbs has left behind. There are a number of things you can try that act as healthy replacements for the carbs you gave up. One of my favorite things to do is to take sliced pepperoni, put them on a paper towel covered plate and microwave them until they get crispy. I use them like a chip for guacamole or buffalo chicken dip.
Of course, you can also snack on lunch meat and cheese, nuts, olives, broccoli with ranch or a big salad. There are lots of good things out there than can replace carbohydrates, it’s all about making good choices and going from there.
But what about foods that there doesn’t seem to be a replacement for? What do you do for things like bread and candy? What if I told you that there are low-carb options when it comes to convenience food as well? In fact, I even wrote an article on the 10 Best Low-Carb Items that can be purchased on Amazon and delivered to your home within just a couple of days. The list includes bread (at just 1 carb per slice), protein bars that actually taste like birthday cake, and lots more.
When cutting carbs, getting beyond those first two weeks is the most important thing, followed closely by getting all the carbs out of your house if they’re too tempting to be around. If you have a secret stash of carb-filled goodies, I can almost guarantee that you’ll think about them so much that you’ll eventually cave and eat them. Avoid the carbs for a couple of weeks. After that, you’re not going to miss them nearly as much. By following these steps, you can take control over carbs and take back your health once and for all.
When starting any diet, it’s important that you have a clear plan when starting out. This rule is especially true when beginning a ketogenic diet because a lot of the rules are different than traditional diets. Having all the right tools at your disposal will go a long way to ensuring you have success. Some of the best tools you can have include a detailed meal plan with recipes and shopping lists, nutrition guides and plenty of support. I’ve heard a lot of good things from people finding success when starting with the tools provided in The Keto Beginning by Leanne Vogel so I thought I’d grab a copy and review it for my readers.
Leanna Vogel is a food blogger who was suffering from amenorrhea, adrenal dysfunction, and hypothyroidism for more than eight years. As a holistic nutritionist, she didn’t want to deal with medications. She wanted to find a natural way to deal with her conditions as well as lose weight.
Through plenty of research, she discovered the keto diet. By following the plan, she was not only able to lose 20 pounds in less than two months, but she was also able to get her conditions under control. After seeing the results for herself, she decided she wanted to help people in a similar situation, so she created The Keto Beginning, one of the highest quality ketogenic diet programs I’ve ever seen.
The Keto Beginning is a complete beginner’s guide to starting a ketogenic diet. In my opinion, a program such as this could mean the difference between success and failure for a novice wanting to begin a keto lifestyle. It lays out all of the information about the diet using easy to understand terminology and helps you stay on track for the initial 30 days and beyond.
The best thing about the program is that it was created by someone who genuinely needed the program. Leanne Vogel was a beginner just like any of us, and through research and trial by error, she found what works and decided to share it with the world.
It’s easy to see that there is a ton of stuff included in this program and it fills many voids that other programs leave out. Unbelievably, she has never raised the price on this program. The entire program is available to be purchased for just $25. Also unlike a lot of other programs, that’s a one-time fee for the whole program. There are no recurring charges, which makes this deal tough to beat.
If you look around the web, you’ll see lots of user reviews and testimonials for The Keto Beginning. While I was researching the product, there were a couple that really stood out to me. First, there was a testimonial from Maya. What made this one stand out is the fact that she is a Registered Dietitian.
It’s likely no mistake that you’ve stumbled upon Healthful Pursuit and The Keto Beginning. It’s how I ended up here and let me tell you, 30 days in, it’s been a roller coaster of a journey. My goal is weight loss, accumulated from stubborn hormones and IBS-Constipation, which I’ve experienced for 5+ years. No weight loss yet but my body is adjusting and loving this style of eating. My IBS is quickly becoming a thing of the past (worth a lifetime of keto!). My energy is skyrocketing and I have a pretty big hunch that only good things are just around the corner. If you’ve landed here and are reading this, buy the book, learn more about your body, test new strategies, do something different. Leanne is awesome.
Elizabeth was experiencing the same amenorrhea that Leanne suffered from. She purchased the program and had this to say:
On a whim a week ago I started reducing my intake of carbohydrates hoping I would see some body composition changes and strength gains in my weight lifting. Today marks day 8 for me. On Sunday, which would have been only day 5, my period started. I haven’t had a period for 9 months. I was so shocked and elated that I burst into tears. I hardly find it a coincidence that after 9 months of no period; as soon as I started reducing my carbs, my period returned. So happy to feel like a woman again and hoping I see the body composition changes that Leanne outlines in The Keto Beginning.
Finally, Holly was just looking for a way to drop unwanted weight and feel better about herself. She started the program and left this testimonial:
I have never felt so… awesome! My gut feels the best it’s felt since before I became lactose intolerant. Even with cutting out all dairy, my digestive system has always had issues. Thanks to Leanne’s work on The Keto Beginning, I no longer have any of these issues. I have dropped 5 pounds since starting and; though I am still working through figuring out the signals my body gives me, I feel more confident in my ability to make balanced choices for myself. This program has helped me get to a place that when I’m working out or running, I feel like I can actually feel what my body is telling me now, whereas before I was just guessing. This feeling of being in-tune with myself is something I have been trying to find since I started running 5 years ago, and I’ve finally found it!!
No matter what your reason is for wanting to start a ketogenic lifestyle, this package is the perfect starting point for beginners. Not only does The Keto Beginning provide you with all the tools needed to get started, it actually lays out everything for you in an easy to follow step-by-step format. The 30-day meal plan alone is worth the small $25 cost of the package, but everything else that comes with it makes it the best deal on the market for a beginner’s keto program. She offers a no-questions-asked guarantee as well, so you owe it to yourself to check it out!
Starting a ketogenic diet usually means making significant changes in your eating habits. This can be a difficult task when you’re not sure what you’re supposed to buy. If you don’t live in a large city with lots of options such as Whole Foods or Trader Joe’s, some of the best keto foods might not be readily available for you to walk into a store to buy. Walmart carries some items, but even they are hit or miss.
Is low carb for kids? Is it a safe lifestyle choice for growing bodies who need all the nutrients they can get? This is one of the most common questions I see among parents when they are starting a ketogenic diet for themselves and are wondering what their kids will eat.
There are mixed views over whether or not a low-carb diet is safe for children, which has always surprised me. Kids today are eating cookies, chips, and candy at record paces and drinking so many calories from soda and sugar-filled juices. What could be bad about lowering the amount of sugar that is put into our children’s body?
Hasselback chicken is one of those dishes that you cook and your loved ones will think you slaved over it in the kitchen for a long time. In reality, it’s a simple dish that can be prepared in about a half-hour. Don’t worry, your secret is safe with us.
This recipe makes 2 servings. It scales well, so if you’re making it for your family, just increase the ingredients accordingly.
Did you know that some people who give up carbohydrates actually go through withdrawal much like those who are addicted to drugs or alcohol? When you consume sugar and carbs regularly, your body craves them. When you decide to give them up, your body gets confused and tries to lash out at you. This is what’s known as the keto flu.
Although not everyone experiences it, the term keto flu describes the withdrawal symptoms that may come from starting the keto diet. It happens because the sudden change in eating causes your electrolyte balance to be thrown out of whack and your hormonal states to be altered. In layman’s terms, it is nothing more than your body attempting to figure out what you’re doing so it can adapt to your new way of eating.
For as long as I can remember, low carb diets have been very controversial. This is, at least in part, due to the fact that it has been beaten into the head of every nutritionist and health professional that carbohydrates are good and fat is bad. If that were the case, we would not be in the middle of an epidemic in which nearly 70% of the adult population in the United States are classified as overweight or obese. Obviously, something needs to change. Low carb diets are actually very good for you. Here are 12 benefits of a ketogenic diet to get you started.
To put it simply, keto is a diet that is very low in carbohydrates, adequate in proteins, and high in fat. When going on a keto diet, the goal is to put your body into a state of nutritional ketosis. When this occurs, your blood ketone levels increase, causing your body to stop burning glucose for energy and burning fat instead.
This is one of the most common questions among those wondering how to start keto diet, but there isn’t an exact answer. Some people are able to consume quite a bit of carbs while others have to limit themselves significantly to get the results they’re looking for. The consensus is that if you stay at or below 20g of net carbohydrates each day, you’re pretty much guaranteed to enter ketosis, although most people can manage up to 35g. Continue reading
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