Every day people from all over the US email me with questions about living the keto lifestyle, but the most common question people ask is about hunger. We live in a nation where food is widely available, where you can grab a snack at an electronics store, and yet we fear the state of hunger. We can’t even fear actual hunger because most of us have never truly experienced real hunger so I should say we fear the idea of hunger. So let’s go ahead and get the answer to this commonly asked question out of the way!
Will I Be Hungry On The Keto Diet?
One of the most common, and surprising, effects of adapting to the keto diet is always feeling full. You will probably begin to notice this change within a week or two of starting keto. If you’re used to being hungry between meals and hunger pangs within a few hours of eating you’ll notice that they begin to fade quickly. This is one of the reasons people who start a ketogenic diet and make it through the first few weeks have no problem staying on it long-term. It easily changes the way you view food in general. Many diets you have tried in the past have most likely left you feeling hungry and frustrated. You don’t experience that with the keto diet. The amount of fat you eat each day keeps your body satisfied and full, and the lack of insulin spikes don’t make you crave food when your body doesn’t need it. Fats and protein are what your body is designed to run on, not sugar and chemically laden processed foods.
The key components of living the keto lifestyle are fats and proteins. Fats and protein have the power to satiate hunger. If you’ve ever eaten a big bowl of cereal, salad, or even a banana then felt hungry afterward, you can attribute that to the hunger inducing power of carbohydrates. On the typical American diet, your body is running on carbs (aka sugar glucose). Your body isn’t in a constant state of fat burning because it doesn’t need to be. Imagine if your body was a car and sugar was regular gas and fats and proteins were premium gasses. Sure you can run on sugar but not as well as you run on premium. If your body were an engine (which it is), you would want to give it the best gas money can buy. Sugar burns up quickly and leaves you craving more and more. Fats and proteins are in it for the long haul. They give your body everything it needs to do the tasks of the day and keeps you feeling full until it’s time for another fill-up.
One of the most powerful appetite suppressing foods you can eat on the keto diet is eggs. Eggs are a quick and easy way to kick-start your day, and they will help you stay fuller longer.
A recent study showed that eating eggs for breakfast would stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast, and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.
How Does It Work?
Foods with generous amounts of fat and protein help keep your blood sugar I check while producing a feeling of satisfaction. Egg yolks also contain lutein and xenazanthin that are great for your eyes. Remember, it’s been engrained in you (probably since birth) that eggs and red meat are bad for you. You probably skip the yolk and eats the whites. Well, I’m here today to tell you to forget what you think you know about a healthy diet! Forget low-fat, no sugar added, 100 calories packs, and the freaking food pyramid because those are the things that are making this country fatter every year.
Along with fat and protein, there are many other foods that offer a feeling of satiation. Vegetables (which many of us don’t get enough of) like broccoli and cauliflower, also have appetite-suppressing effects. These vegetables are very bulky (and contain good amounts of fiber) making your stomach feel full. When your stomach feels full, it will create a chemical response in your body that notifies the brain that it’s time to stop eating. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the keto diet.
I recommend eating small fat/protein balanced meals a few times per day. I try to eat at least three meals and a snack but how you choose to divide your macros for the day is completely up to you. The key is to make sure you are eating enough. Again, the goal is not to starve yourself. The goal is to give your body the fuel it needs to make it through the day in a “premium gas” kinda way! Skipping meals can cause uneven blood sugar levels and carb cravings. You want to avoid that at all costs. It’s hard enough to avoid sugar as it is, without your body convincing you that you need it to survive.
When you fuel your body on carbohydrates you feel full at first but a few hours later your blood sugar crashes, and you are hungry again. This is a viscous cycle that continues on day after day and each year you find yourself fatter than you were the year before.
Consider the keto diet your craving control plan that keeps you full and helps you lose weight at the same time. It’s time for a new plan and a new you. Get ready friends you’re in for one heck of a ride!
Looking to make keto a family affair? Check out these Keto Family Health Tips