Cravings

LisaAnn642015

Hello everyone!
I need advice on how to curb cravings for food in general. I can't seem to make it to reduce carbs anymore ( I get dizzy and nauseous) I'm eating 67 in fat grams and 90 to 10 in protein grams, I also workout 6 days a week 30 to 60 minutes and try to get in 2 days at 60 min alternating 30/45 min the other days. I eat 1200 calories but sadly have gone over 100 to 200 calories these last couple of days. I just wonder should I increase my fat intake? Thanks for the advice

DittoDan

Eat 70-80% fat.

If you're getting dizzy/nauseous, that's because you're getting Keto flu. Which is TOTALLY preventable.

read some of these discussions:

"Keto-flu" and Sufficient Intake of Electrolytes
Are You Having Charlie horse/leg cramps?
Need Potassium?
Different Forms of Magnesium

Eliminate or reduce Artificial sweeteners (diet drinks, splenda, etc)

Lastly, intense workouts/exercise cause increased hunger. You do not need to do extreme exercise to lose weight on Keto. Actually, you don't need any. For example, I lost 100 lbs. in less than a year without do any.

I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program
Current weight: 194.9, 119 pounds down, 16 to go. 13.75 months on diet
It's Ketogenic or Bariatric Surgery! How I Found the Ketogenic Diet
Previous Discussions on the LCD & Keto Groups
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto
Well Meaning Advice Given to You ~ That is Just Plain Wrong!
DittoDan's Keto Sub Groups Blog
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet Updated
DittoDan's Keto Blogs
How I got Off of Diabetic Prescriptions Drugs Since I Started Keto Updated
Blog #11 Really Good Keto Websites
Low Carb Discussion Group on MFP (LCD)
Ketogenic Diet Discussion Group on MFP

Sunny_Bunny_

Well, I know this feeling well lately. I had been feeling more hungry than normal for a while so first I allowed myself more calories (NONE OF IT FROM CARBS) mostly it was fats that I got the extra calories. I was still at a deficit though. I did that for weeks and was still wanting to eat when I wasn't hungry. I wasn't craving carbs, I just wanted to grab an extra chunk of cheese or extra piece of meat or whatever. I was able to fend off completely blowing calories with just will power but I knew I would need to figure it out and I hadn't lost anything in 3 weeks so I knew I was eating too much. My carbs were averaging around 30 total, I was getting enough fat and around 80ish grams protein which is good for me.
I hate to be the bearer of bad news, but the answer to hunger control is reduced carbs and raising the fats. I know it seems hard, but it gives results in just a day or two if not the first day, but you have to cut them drastically. I finally lost over 2lbs in one week after losing nothing for 3 weeks when I cut carbs waaaay back. You can look at my diary if you want to see how much I cut it. I think it was maybe Wednesday last week when I started basically eating eggs for both meals. But I ate other stuff for dinner some days. I was doing an egg fast but I really didn't stick to protocol and I really credit the carb count for it because I had to do a similar thing in September to get things under control too and I chose water fasting for 18-20 hours two days a week to get it going that time.
If you can call on your will power for just a couple days, the lack of carbs and additional fat will carry you through from there.
Every single time I allow my carbs to get above 25 for several days in a row, I get hungrier.
I don't know what your total is but there is a "magic ratio" for you to achieve the control you need. You just have to be willing to play around with it and be willing to feel a little hungry sometimes while you're figuring it out.
But I definitely would increase the fats ASAP.

ndvoice

In addition to Dan's Keto flu recommendation (I just went through that!) Did you evaluate your current weight, goal, rate of loss, calories burned, etc to make sure 1200 calories is a reasonable goal for you?

KarlaYP

Ditto increasing your fats! It's what's created the control over hunger, and food choices, that I never dreamed existed. Many people are afraid of fat (I was one of them too) because of what we've been told our whole lives about it (the deception!) being bad for us. I can tell you that I won't ever go without it again!

nomochi4mimi

Try increasing your fat intake? My daily calorie goal is 1200 as well but I'm getting 80-90 g for both protein and fat. No/minimal snacking and lots of sodium has helped immensely as well.

GaleHawkins

@LisaAnn642015 I think it was cutting out all grains that made my cravings tank after two weeks and have not return in any controlling way for the past year.

It was a very hard two weeks per my family but I do not remember it.

For the past year I eat 2600 calories to slowly lose weight and 3000 when in maintenance mode at 200 pounds.

KarlaYP

Yes! Your fats should actually be higher than protein to achieve the "unhungry effect". You may need to adjust your macros. My protein is set at 80 grams and fat is 130. I don't always achieve that level, now that I've been adapted for months. But yes, the fat is a huge part of controlling the cravings!!

ettaterrell

Yes increase fat!!!!! Try coconut oil in coffee, fat bombs or anything if ur having prob getting enough, mines set at 70,20,10 (f,p,c) I get more like 5% carbs only time I have problems with cravings is if I add artificial sweeteners to my diet

ceciliaslater

Are you getting dizzy/nauseated after your workouts? I started experiencing that this week--feeling nauseated about 30 minutes to 1 hour post workout. I figured my electrolytes were probably out of whack, so I grabbed some salt and ate it straight and felt better within just a few minutes.

At 1200 calories, I also eat around 90ish grams of fat per day, about equal protein grams, and the remainder in carbs.

Regardless, I say up your electrolytes (sodium, potassium, magnesium--mostly sodium--find your balance) and consider bumping up your fat.

LisaAnn642015

Thanks for all the advice everyone and I'm going to try everything out and see what helps appreciate all the advice

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