Keto to control hunger

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  • Lisa8823168
    Lisa8823168 Posts: 139 Member
    I've done Keto for over 2 years. When I ratio it out to 5-7 small snack like meals a day, I have worse cravings than when I do 3 meals a day. It took two weeks for me to adjust from the 5-7 small to the 3x day, but when completed, cravings went away.

    Also, for me, I noticed that adding the salt, as suggested above, caused my feet/hands to swell. I also switched to Pink salt but I keep my levels of intake under control for uncomfortable "kankles".

    Increasing carbs like Potatoes and others simply make my desire to eat more, out of control. They trigger my cravings. Where are your fat grams coming from? For me, I tend to feel full longer if I start my day by adding some high grade MCT oil into my coffee. Have to be careful, the calories can add up on that, but it seems to help me. I also try to eat a high fat fish at dinner. Not all fish is created equal in protein or fat (omega 3s). Experiment with some of the less popular types like Swordfish and Herring (pickling is not required but would add sodium).

    Another benefit for me- eating low carb tends to also be low in gluten. I don't have a disease or allergies but I am pre-menopausal- low gluten controls my hot flashes without putting synthetic estrogen in my body. When I eat breads and high gluten products, hot flashes return along with muscle cramping and of course- lack of sleep from all these hateful symptoms. There is research to substantiate the statement but my biggest research is myself. Sleeping in pools of sweat and sticking me head in a freezer to find relief is only required when I cave to any crave for carbs.

    Hormone/hot flash thoughts in mind, those not yet in that stage of life might just want to ponder now...how might the gluten and carbs be affecting my body, my hormones and what role is it playing on how I feel? Last I looked, we are not all created equal and pretty sure we all have own "sweet" spot for dietary balance, based on our individual genetics. Tweaking any program of choice is necessary and most epically different between male and female. I am sure the entire hot flash benefit will always be lost on any male reading my comments.
  • Safari_Gal
    Safari_Gal Posts: 888 Member
    kimny72 wrote: »
    IsabeausRose wrote: »
    I know there is a huge following and a group on here for this. And I’ve done keto before. Just had some general questions. I’m currently doing a whole grain low fat clean eating diet. No sugar or artificial sweeteners. But I get SO hungry! I eat breakfast at least twice and about 7 meals/snacks a day. I wanted to try keto for a couple of days to see if it reduced my appetite to help me stay within my calorie range. Every time I’ve done keto before the cravings were intense so I was not able to continue. It would lead me to binge on things I had cut out of my diet. Is there any easy way to get through that phase? A supplement to take?

    Different people find different foods/macro combinations satiating. For me I need to get at least 90g of protein and hit my fiber goal, regardless of carb level. Beans and potatoes are the foods I find keep me full the longest. I don't find fatty foods filling (I can easily overeat nuts, cheese, cream based desserts, chicken thighs, etc) so keto wouldn't work for me.

    If you generally find keto-type foods filling, it could help you. Or maybe you just need low carb and not all the way to keto levels? I do believe that when you start out on keto you need to make sure you increase your salt intake to ensure electrolyte balance, but I'm sure others with experience doing keto will be around shortly.

    @kimny72 this for me too- it’s about the fiber and protein. I’ll stop at a certain point with cruciferous veggies- but I could eat lime tostitos all day long though. ☺️
  • kimny72
    kimny72 Posts: 16,011 Member
    IsabeausRose wrote: »
    kshama2001 wrote: »
    IsabeausRose wrote: »
    psychod787 wrote: »
    OP, do you see yourself living ketosis the rest of your life? Just asking?
    Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.

    Does this resonate with you?

    https://www.aworkoutroutine.com/1200-calorie-diet/

    binge-low-calorie-diet.jpg
    I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.

    So you think the "clean" diet you are eating now is unhealthy?

    I'm really confused at this point, as there is nothing intrinsically unhealthy about carbs, and some of the longest-lived communities on the planet eat diets relatively high in carbs. I'll just say - best of luck I hope you figure it out.
  • psychod787
    psychod787 Posts: 4,099 Member
    I would love to hear from the people who are at maintenance of large amounts of weight who are on keto. Not being sarcastic actually. I mean years of maintenance.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    RelCanonical wrote: »
    Perhaps you could try a balanced macro ratio that incorporates both carbohydrates and fat in moderate amounts. It seems that neither low-fat nor keto have worked for you, so balancing out the two may warrant more success.

    ^This.

    Keto didn’t work out for me, either. I was constantly hungry.
  • psychod787
    psychod787 Posts: 4,099 Member
    It's a funny thing about "cravings". Where do they come from? Hypothalamic? In used to crave Hyperpalitable stuff, these days... honestly... I care vegetables. Not covered in butter or sugar, but... plain... maybe a little salt and pepper. Hmmmm... research this, I will....
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    lisawolfinger wrote: »
    Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."

    I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.

    Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.

    I think part of it is contradictory comments from the OP.

    She said she did Keto before and had cravings which lead to a binge. Then later said she didn’t binge, because she didn’t count calories.

    No one is condemning Keto in general. We are trying to help her find a balance that might be more suitable since she had trouble adhering to Keto previously.
  • rsclause
    rsclause Posts: 3,103 Member
    This is so weird to me. I have not had any binges or felt overly hungry since I started. Not sure if it is my fat intake but I must admit I load up in the morning.
  • 2t9nty
    2t9nty Posts: 1,624 Member
    psychod787 wrote: »
    I would love to hear from the people who are at maintenance of large amounts of weight who are on keto. Not being sarcastic actually. I mean years of maintenance.

    I lost 135 pounds following a keto diet. I have only been in maintenance for three months though.

    I am T2D and manage my glucose without meds using the diet. I know that with some people, the weight loss is enough to bring the numbers down. For me, I have to be careful about the type of carbs I eat or the readings are very high. I stick to leafy greens, broccoli, and cauliflower mostly.

    In the time I have been on keto, I tried changing the macros to better suit me, and I find I am happier with more protein than most people following it. Protein is "said" to have an impact on glucose readings, but that has not been the case with me.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    FlyingMolly wrote: »
    IsabeausRose wrote: »
    FlyingMolly wrote: »
    What were you eating when you tried keto before, and what did you crave? How many carbs/net carbs did you allow yourself? How long could you stay on it before binge-ing? I’ve noticed on here that a lot of people seem to try to make keto even more restrictive than it already is, and if you’re one of them it might be worth another shot. Otherwise, maybe it would make more sense to try to incorporate the foods you found so sating on keto into a diet that isn’t so restrictive.


    I don’t binge because I don’t count calories anymore. I listen to my body and eat when I’m hungry. I just happen to eat less on keto.

    But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?

    Yes—I thought this was the issue. Now I’m confused. If keto is the best way of eating for you, why aren’t you doing it, again?
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    lisawolfinger wrote: »
    Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."

    I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.

    Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.

    Every weight-loss plan is fundamentally CICO, whether people recognize that or not. Keto, vegan, paleo, whatever, is just the path there.

    Anyone on any WOE can binge eat. I think folks were responding to the initial comments that OP binges when on keto and thus overriding the deficit and preventing weight-loss and suggesting a WOE that might fight the cravings more and help preventing the binge eating.

    But after reading OP’s most current posts, I’m not sure that was the issue.

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