7 Strategies to Deal With Sugar Cravings on Keto

Are you trying to stick to a ketogenic diet but struggling with sugar cravings? You're not alone!

Sugar cravings can be tough to overcome, but there are several strategies you can try to curb those cravings and stay on track with your keto diet.

Here are some tips to help you deal with sugar cravings on keto:

1. Stay hydrated

Thirst can sometimes be mistaken for hunger, so make sure you're drinking enough water throughout the day.

This can help prevent you from reaching for sugary snacks when you're actually just thirsty.

2. Eat enough fat

One common mistake people make when starting a keto diet is not eating enough fat.

Fat is an important part of a ketogenic diet and can help keep you feeling full and satisfied, which can prevent sugar cravings.

Make sure you're incorporating healthy fats like avocado, olive oil, and coconut oil into your meals.

3. Eat protein-rich foods

Protein can help reduce sugar cravings by balancing your blood sugar levels and making you feel fuller for longer.

Good sources of protein include meat, poultry, fish, and eggs.

4. Plan ahead

Cravings can be more intense when you're hungry, so make sure you're eating regular, well-balanced meals throughout the day.

Planning ahead and packing healthy snacks can help prevent you from reaching for sugary foods when you're on the go.

Related: Quick & Easy 4-Week Keto Meal Plan

- A 4-week meal plan with less than 20g of net carbs and less than 1,500 calories per day.

5. Get enough sleep

Lack of sleep can increase sugar cravings, so make sure you're getting enough rest each night.

Aim for 7-9 hours of sleep per night to help keep your cravings in check.

6. Stay active

Regular exercise can help reduce sugar cravings by balancing your blood sugar levels and increasing the production of feel-good hormones like endorphins.

Try to incorporate a mix of cardio and strength training into your routine to help keep your cravings under control.

7. Don't deprive yourself

Completely cutting out all sources of sugar can backfire and actually increase your cravings.

Instead, allow yourself to have small amounts of low-carb, keto-friendly sweet treats in moderation.

This can help satisfy your cravings without derailing your diet.

Related: The Ultimate Keto Brand List

- A list verified keto-friendly products with high product ratings on Amazon. Includes sweet treats like keto-friendly chocolates, ice cream, cookies, and candies.


Overall, dealing with sugar cravings on a keto diet can be challenging, but with a little planning and discipline, you can overcome them and stay on track with your health goals.

By staying hydrated, eating enough fat & protein, planning ahead, getting enough sleep, staying active, and allowing yourself to indulge in moderation, you can successfully manage your sugar cravings and stick to your keto diet.