How To Stop Carb Cravings On Keto (& Sugar Cravings)

How to stop carb cravings on keto coming right up a lot of people are learning

that sugar and carbohydrates is a bad idea in excess that they drive blood

sugar they drive insulin up they drive insulin resistance and insulin

resistance is related to not just obesity and weight gain but to the

majority of degenerative disease that we have in the Western world and in their

quest for low carb a lot of people come across keto or at least and initially

they try to cut their carbs back but in the process they find out that they have

cravings that they don't feel so good they feel like like they're deprived

when they cutting back the carbs so when you have a craving that's really about

two things one is your sort of starving your body is trying to tell you that

it's it's missing something that it used to have and that's energy and the other

is addiction that sugar and carbs they act as drugs just like alcohol is a drug

and that they can act differently on different people so some people can have

a drink or two and then stop and be fine with that whereas others have a certain

addictive personality or they develop an addiction and therefore once they start

they can't stop there's no limit there's no moderation to it and carbs are the

same way for some people where the addiction is very great they just can't

have a little bit as soon as they open the floodgates a little bit it just

keeps going and as far as the starving part if you taught your body how to

depend on carbohydrates if you have fed it the average standard diet the weight

mericans have been eating for the last 30 40 years which is 3 to 400 grams of

carbohydrate per day most of its sugar and refined dead carbohydrates then

you've taught your body to live on very very simple

and it doesn't know how to convert if you just cut back the carbs and offer it

fat it doesn't know what to do with that you've gone too long so you have to

gradually re-educate your machinery your metabolic machinery knows how to use

carbs it doesn't know how to use fat so when you all of a sudden just cut that

pull the rug out from under it and you eliminate the carbs you leave it with

nothing you took away the only thing that it knew how to use for fuel and to

maintain blood sugar now you took it away so your body is left with nothing

and your body is in essence starving whatever you have cravings that just

means that you're not in ketosis yet okay once you're in ketosis your body

knows how to burn fat for fuel and the ketones is a byproduct of that it's it's

the evidence then you're in fat burning that your fat adapted and if you have

cravings that means you're not there yet and the primary reason is that you

haven't cut your carbs low enough that you think you're really low carb because

you've gone from from 3 to 400 grams maybe down to 50 or 60 which is really

low compared to what you used to do but it's still not low enough it's still

enough carbohydrate to drive enough insulin that you're not getting insulin

sensitive and starting to burn that fat for fuel if you're close and you've

already kind of started then I would suggest just cut make sure you get down

below 20 and hang in there for a few days and and see how it goes

if you're not quite there depending on where you are you you may or may not be

ready for that so how do we get into ketosis and there are two basic ways and

they're different proponents for and arguments for for each way some people

say do it suddenly from wherever you are just cut out all the carbs go in

hardcore just get it over with in five to seven

days you'll be feeling a lot better you'll your body will be fat adapted you

won't have the carb cravings and that's true for some people some people will

take a little bit longer and others can get it done in two to three days but a

lot of these people again depending on how big of a jump

they took they're gonna get the keto flu which is I did a video on that

explaining in more detail but it's basically just the body's reaction to

changing really really fast the big thing though is in my mind it's

not that this can't be done there isn't a good idea that to get it done the

quickest but you don't have a habit yet okay there's a couple of habits to make

this long-term to make it sustainable there's a couple of habits you have to

develop you have to convert your physiology you have to convert your

metabolic machinery from one fuel to another but even more importantly I

think is that you don't have the lifestyle habits yet you haven't learned

to cook good satisfying recipes you don't know what foods to choose how

often to eat what what foods to stock up and select and and you don't have an

arsenal of a good variety of different satisfying foods and because of that

there's a tendency in most people to at some point go back and when people do

things suddenly that there's a psychology to that when people go the

whole xxx diet then they say oh you can do it for 30 days just just do it and

when people get that when they do something suddenly there's a psychology

that says I can do this but it's not going to last forever that you're kind

of giving your weight yourself the option of stopping at some point and

then the whole thing was pointless and that's typically what happens if you

change something too fast if you shock your body too much then even if

you're feeling better you just don't have the the habit it's not a routine

that you can maintain yet so even though this works for a lot of people I in my

experience in my office we are more proponents of the slow method and so

wherever you are if that's three to four hundred grams of carbs per day or a

hundred and fifty grams of carbs per day just cut that back gradually figure out

what the worst thing is that you're eating if it's donuts or beer or sugar

or pizza or grain or rice or oatmeal what whatever is the thing that's

keeping you up at that level figure out what the big stuff is and then cut it

down gradually change it reduce it by 10 or 20 or 30 percent per week and before

you know it you will you will have lowered your carb count dramatically and

these numbers were counting net carbs which is total carbs - the five are

subtracted in where that also allows you to do is as you take one thing out you

replace it with something good and you give your body some time and you give

your lifestyle routine a chance to adapt and make that a habit you develop some

new recipes you go online you look for keto and paleo recipes you look for

grain free recipes and you make yourself you you make a deal with yourself to

look up two or three new recipes and you can look up some some fat bomb recipes

something some rewards okay but you need a good variety and it needs to be lots

of vegetables lots of healthy fats and and moderate meats and once you learn

how to do that then there is no suffering and you're developing a

satisfying lifestyle that you can maintain and during that time as you do

that and you start getting more nutritious more satisfying food in your

body you'll notice that you don't feel like having snacks anymore

there's no need to top off your blood sugar every couple hours

first cut out the snacks and then as you get down to three meals a day all of a

sudden you notice you know I'm not so hungry for breakfast anymore I just

think I'll skip that and you you skip it you might put in might make a

bulletproof coffee put some MCT oil and some butter in it and they'll give you a

little bit of fuel without triggering any blood sugar butter and MCT oil have

a virtually zero both glycemic index and insulin response then you're down to two

meals a day and now you start shrinking your feeding window so you push it 30

minutes you push it an hour shorter and before you know it you're in

intermittent fasting and now you're really kicking in in teaching your body

in about fat-burning and insulin sensitivity so now what a lot of people

do before they know it they find themselves around 60 grams of carbs a

day and this is what happens this is how we do it in in my office we do it

gradually we want to develop some habits we want to get the lifestyle into it not

just shock value and now once you're at 60 grams that's the time if you want to

get into ketosis - go for it you make the transition all at once you convert

you and for some people that just means cutting out one more thing maybe they're

just cutting out a little bit of potato or a little bit of rice or something

whatever it was that that contribute their their main carbs and now they

haven't really changed much at all so there's no huge shock for the body

there's no big transition for your physiology and now you can probably get

into ketosis in a couple of days you don't get the keto flu you're not

suffering and now if you had any carb cravings left earlier now I guarantee

that you probably won't have those more than a day or two if you get down to 20

grams of carbs they may already be gone even before that so like

this channel is is all about I want to emphasize that it's about health okay

that's the only reason you want to do any of these things you want to be

healthy you want to have a high quality life for as long as possible weight is

just one of those things that are gonna go away along with getting healthy so

don't be in a hurry put health first follow these steps that I outlined so

that you can do this long-term there is no change that is worth it if you're not

going to keep it up so if you can't develop the habits and a good variety

and the satisfying foods to allow you to keep it up then why do it in the first

place then you're just shocking and tossing your body around and smacking it

around a little bit so don't do that so don't cheat if your ancestors didn't

have it then it's like it doesn't exist just just cut it out don't look back

don't allow yourself to think of that thing as food again give this a try and

let me know how it works for you if you have any questions suggestions feedback

let me know I'll do my very best to answer that if you have suggestions or

questions that might end up in other videos let me know that as well and I'll

take that into consideration share this video with as many people as you can

because it's about helping people get healthy 19 out of 20 people you know are

going to die early from something related to insulin resistance and

processed foods so do them a favor and let them know about this stuff thanks

for watching