Karriann777's Journal, 27 June 2018

low carb keto fat bombs would probably help. the need for fat helps satisfy the pangs. I don't have hunger on the diet. It takes some adjustment to ensure you get enough fat into your day.  

Eat fat when you are hungry. Cream cheese is a "go to" for me. I mix it with a little peanut butter, some cocoa, and a little vanilla. It is a nice way to curb that evening hunger and get good fats at the same time.  

Hunger will subside as your body becomes keto-adapted. I have a tbls. of coconut oil when I feel like that. 

Dietdoctor.com suggests drinking a cup of bouillon. That is a super site for learning all about Keto eating. I'm trying to follow their challenge for beginners. They have menus and recipes.  

a snack size of pecans or walnuts might help push you thru... 

Fat bombs are a delicious snack! I use 1/2 c. coconut oil, 1 tbsp. cocoa powder, 1 tbsp. peanut butter, and a sprinkle of unsweetened coconut. The recipe says to layer it, but I just heat the oil and mix everything else into it. Then pour into cupcake papers. But stick to one a day -- I was eating too many! Leave out the peanut butter for a less decadent snack, and fewer carbs. Coconut oil has a sweet taste so I don't add sweetener.  

I have any protein snack if I am hungry. After you have been on keto for awhile the hunger goes away. I have heard of people who have 1 meal a day because that is all they are hungry for. I am a person who is often hungry. I've been on keto since early May and I have hungry days, but for the most part my hunger is not bad. 

Pecans or olives are a good choice. Just remember to figure them into your macros and you will adjust. I leave a little open room for a possible snack but once I get my macros where they need to be I have found I don't like messing them up and will drink water to fill me up.  

I was hungry when I started reducing my carbs, too. When our bodies think they are low on fuel, hunger is triggered. As you adapt, the hunger will lessen. Meanwhile, I'd suggest something high in fat and low/no carb. You can increase the fat in your last meal of the day or you can plan for a small snack later. A little protein is optional, but if you eat too much protein by itself it will tend perpetuate the cycle via glyconeogenesis. Just make sure the fats you are consuming are good, healthy fats. Like the ideas from Texasgranny6 for Fat Bombs and like 00Marx00, I also eat a few nuts to get me past the "hungries".  

Most peanut butters have sugar in them. It may be causing you to have cravings later in the day. Try not eating the peanut butter after breakfast or cutting it out for one without added sugars. The worst carbs are tricky to track down and eliminate.  

Try a few macadamia nuts—they always seem to help me. Or an ounce of cheese. Stay away from any artificial sweeteners if you can—even stevia. They make me crave more things. Best of luck to you. 

00Marx00 is right, many commercial peanut butters do contain added sugars, and that can be problematic. Our local co-op and our local Fresh Thyme Farmer’s Market both have fresh ground peanut butter on site that contains only peanuts. Love it!  

While adapting try to eat a little bit of walnuts (very high fat and very low carb) fresh mozzarella, smuckers natural peanut butter (no added sugar), deviled eggs, or maybe celery with no carb ranch. I’d stay away from artificial sweeteners so your taste buds can adapt to the natural sweetness in foods, it will help with overcoming the desires to cheat (at least it did for me). 

I have a small slice of cheddar cheese if I feel like I need something as long as I am still under 20 carbs 

For me, I did not reduce calories for the first two weeks. I focused on eating meat, cheese, and eggs along with keto-coffees, teas, and lots of water. Then, once I was fat-adapted, I naturally eat fewer calories to a point. The next phase, I started lowering calories. Finally I started IFasting and some full fasting. But, I do admire those who can jump right in and get to it. I also just found out that if I walk a mile in the evening, I don't have that "should I, shouldn't I" battle about eating more due to hunger.