Craving Sweets On Keto? 10 Stress-Eating Cures You Didn't Know!

Hey there, Keto Champion!

Are you feeling stressed out and dreaming about carbs? Don't worry, you're not alone! Lots of people find it tough to stick to their keto diet when stress comes knocking.

But guess what? We've got some awesome tricks up our sleeve to help you beat those pesky cravings and stay on track.

Let's dive in and learn all about how stress affects our eating habits and what we can do about it!

Why Does Stress Make Us Want to Eat?

First things first, let's talk about why stress makes us want to munch on everything in sight. Our bodies are pretty amazing, but sometimes they play tricks on us. When we're stressed, our bodies release a hormone called cortisol. Cortisol is like a little alarm bell that tells our body we need energy to deal with stress. And guess what our body thinks is the quickest way to get energy?

You got it - food!

But here's the tricky part: our bodies especially crave foods high in sugar and carbs when we're stressed. Scientists think this is because these foods can make us feel better for a little while by boosting our mood. It's like our body's way of trying to make us feel better, even though it's not always the healthiest choice.

The Keto Connection

Now, if you're on a keto diet, you know that eating lots of carbs is a big no-no. That's because the whole point of keto is to get your body to burn fat for energy instead of carbs. When you eat too many carbs, your body stops burning fat, and all your hard work can go out the window!

So, when stress hits and you start craving carbs, it can feel like you're stuck between a rock and a hard place. But don't worry! We've got lots of cool ways to help you deal with stress without reaching for the cookie jar.

Awesome Stress-Busting Techniques

1. The Power of Breathing

Did you know that just breathing differently can help you feel less stressed? It's true! When we're stressed, we often take short, shallow breaths. But if we change that, we can actually trick our body into feeling calmer. Here's a cool breathing trick to try:

• Sit comfortably and close your eyes

• Put one hand on your belly

• Breathe in slowly through your nose for 4 counts, feeling your belly expand

• Hold your breath for 4 counts

• Breathe out slowly through your mouth for 4 counts, feeling your belly go down

• Do this 5-10 times

Scientists have found that this kind of breathing can lower your heart rate and blood pressure, which are signs of stress in your body.

It's like giving your body a big, relaxing hug!

2. Get Moving to Beat the Blues

Exercise is like a superhero when it comes to fighting stress and cravings. When you move your body, it releases special chemicals called endorphins. Endorphins are like little happiness boosters that can make you feel good and forget about your worries.

You don't need to run a marathon or lift heavy weights to get these benefits. Even a 10-minute walk or dance party in your living room can help! Some fun ways to get moving are:

• Taking a walk around the block

• Having a dance party to your favorite songs

• Doing some jumping jacks or running in place

• Trying some yoga stretches

Studies have shown that regular exercise can not only reduce stress but also help control cravings. It's like a double whammy against stress eating!

3. The Magic of Mindfulness

Mindfulness is a fancy word for paying attention to what's happening right now. When we're mindful, we focus on our thoughts and feelings without judging them. This can be super helpful when we're dealing with stress and cravings.

Here's a simple mindfulness exercise to try:

• Sit quietly and close your eyes

• Notice how your body feels

• Pay attention to your breathing

• If you notice any thoughts or feelings, just watch them come and go like clouds in the sky

• Do this for 5-10 minutes

Scientists have found that practicing mindfulness can help reduce stress and make it easier to resist cravings. It's like giving your brain a mini-vacation from worrying!

4. The Power of H2O

Sometimes, our bodies can confuse thirst with hunger. That means we might think we're hungry when we're actually just thirsty! When you feel a craving coming on, try drinking a big glass of water first.

Drinking water has lots of benefits:

• It can help you feel full

• It keeps your body working well

• It can boost your mood

Plus, staying hydrated is super important when you're on a keto diet. When you eat fewer carbs, your body doesn't hold onto as much water. So drinking plenty of water can help you feel your best.

5. Sleep: Your Secret Weapon

Getting enough sleep is like a superpower when it comes to fighting stress and cravings. When we don't get enough sleep, our bodies make more of that stress hormone, cortisol. And remember, cortisol is the one that makes us crave carby, sugary foods!

Try to get 7-9 hours of sleep each night. Here are some tips for better sleep:

• Go to bed and wake up at the same time every day

• Make your bedroom dark and quiet

• Avoid screens (like phones or tablets) for an hour before bed

• Try reading a book or listening to calm music before sleep

Studies have shown that people who get enough sleep have an easier time controlling their cravings and sticking to their diets. It's like giving your willpower a big boost!

6. The Buddy System

Having a friend to talk to can be a big help when you're feeling stressed. When you feel the urge to eat something off your keto plan, try calling or texting a friend instead. Talking about how you're feeling can help you process your emotions and might make you forget about the craving altogether.

If you don't have a friend available, writing in a journal can be helpful too. Sometimes, just getting your feelings out can make you feel better.

7. Distraction Detour

When a craving hits, sometimes the best thing to do is distract yourself. Try doing an activity that keeps your hands and mind busy, like:

• Doing a puzzle

• Coloring or drawing

• Playing a game on your phone

• Knitting or crafting

The key is to choose something that you enjoy and that takes your full attention. Before you know it, the craving might pass!

8. Keto-Friendly Comfort Foods

Sometimes, what we're really craving is comfort, not a specific food. Try to find keto-friendly foods that give you that same cozy feeling. Some ideas are:

• A warm cup of bone broth

• A mug of herbal tea

• A small piece of dark chocolate (85% cocoa or higher)

• A handful of nuts

These foods can satisfy your need for comfort without knocking you out of ketosis.

9. The Power of Planning

Having a plan can make a big difference when it comes to dealing with stress and cravings. Try meal prepping at the beginning of the week, so you always have keto-friendly options ready to go. When you have healthy choices easily available, it's easier to resist temptation.

10. Stress-Busting Supplements

Some supplements might help you manage stress and cravings. Always talk to your doctor before starting any new supplements, but here are a few that some people find helpful:

• Magnesium: This mineral can help you feel calmer and might reduce cravings

• L-theanine: Found in green tea, this amino acid can help you feel relaxed

• Omega-3 fatty acids: These healthy fats might help reduce stress and inflammation

Remember, supplements aren't magic pills, but they might give you a little extra help along with your other stress-busting strategies.

The Science Behind It All

Now, let's get a bit nerdy (but still fun!) and talk about why these strategies work. Scientists have been studying stress and eating for a long time, and they've made some cool discoveries.

When we're stressed, our bodies go into "fight or flight" mode. This is an old system in our bodies that helped our ancestors survive danger. The problem is, our bodies can't tell the difference between a real danger (like a lion chasing us) and modern-day stress (like a big test or a busy day at work).

In "fight or flight" mode, our bodies think we need quick energy to run away or fight. That's why we crave sugary, carby foods - they give us a quick energy boost. But on a keto diet, we're trying to teach our bodies to use fat for energy instead of carbs.

The good news is, all the strategies we talked about can help calm down our "fight or flight" response. Things like deep breathing, exercise, and mindfulness actually change what's happening in our bodies and brains. They can lower our heart rate, reduce the amount of stress hormones in our body, and help us feel calmer.

When we're calm, it's much easier to make good choices about what we eat. It's like giving our brain a chance to think clearly instead of just reacting to stress.

Putting It All Together

The key to beating stress and cravings on a keto diet is to have a toolbox full of different strategies. Everyone is different, so what works best for you might be different from what works for someone else. The important thing is to try different techniques and find what feels good for you.

Remember, it's okay if you slip up sometimes. Nobody's perfect! The goal is to get better at managing stress and cravings over time. Each time you use one of these strategies instead of giving in to a craving, you're making your "stress-busting muscle" stronger.

Keep at it, Keto Champion! With these tools in your back pocket, you're well on your way to mastering stress and cravings. Before you know it, you'll be a pro at staying on track with your keto diet, no matter what life throws your way.

Do you have any favorite ways to deal with stress and cravings? We'd love to hear about them in our Keto Kickstart Community on Facebook! Sharing your experiences can help others, and you might learn some new tricks too.

Stay strong, stay positive, and most importantly, stay keto!

P.S. What's Your Biggest Keto Challenge? Tell Us and We'll Tackle It!