You Don't Have To White Knuckle It

"How do you crush cravings in the first 1-4 weeks of starting? I have been on and off keto for years and know its brilliance for crushing cravings when you are in low carb or keto for months. But the first 1-4 weeks I feel like I am white-knuckling it. Any tips?"

The first few weeks are tough because your brain is literally rewiring itself.

You’re switching from burning sugar for fuel to burning fat, and your body is like, “Wait, what the heck is happening?!” 

It’s a transition, but with the right strategies, you can make it through without feeling like you’re in a constant battle.

1. Eat to Satiety (Seriously, Don’t Go Hungry!)

This is NOT the time to skimp on food. Your brain needs energy to heal, and if you’re under-eating, you’re setting yourself up for a craving storm. Load up on protein, healthy fats, and low-carb veggies.

Think deviled eggs, chicken thighs, avocado, and buttered broccoli. Eat until you’re satisfied, not stuffed.

2. Salt Is Your Best Friend

When you cut carbs, your body dumps water like crazy (goodbye, bloat!).

But with that water goes your electrolytes, and guess what? Low electrolytes = headaches, fatigue, and cravings.

Add salt to your food liberally, sip on bone broth, or try an electrolyte mix without sweetener. 

3. Tame the Craving Beast with Glutamine

This is my secret weapon. When a craving hits, mix 5 grams of glutamine powder in a glass of cool water and sip it slowly.

It works like magic to calm that sugar-obsessed brain of yours.

4. Batch Cook Like a Boss

The last thing you want is to be hangry and staring into an empty fridge.

Prep your meals ahead of time so you always have something ready to go.

Think casseroles, soups, or grilled meats you can grab in a pinch.

5. Give Yourself Some TLC

Cravings aren’t just physical—they’re emotional too. So, when the urge hits, distract yourself with something that feels good: take a hot bath, go for a walk, read a book, or binge-watch your favorite show.

6. Don’t Go It Alone

Connection is protection. Tell someone you trust what you’re doing and ask for their support.

You don’t have to explain every detail—just say, “I’m working on breaking free from sugar, and I’d love your encouragement.”

7. Remember: Cravings Are Just Waves

Here’s the truth: cravings are temporary. They’re like waves—they rise, they peak, and they pass.

The only bite you control is the first one. If you don’t take that first bite, the wave will crash, and you’ll come out stronger on the other side.

You do that a few times in a row, and you'll realize your learning how to surf.

8. Be Patient with Yourself

Your brain didn’t get hijacked overnight, and it won’t heal overnight either.

But every day you stay out of the food, you’re rewiring your brain and getting closer to freedom.

So...

if you’re in those early weeks and feeling like you’re white-knuckling it, take a deep breath.

You’re not alone, and you’re not powerless. You’ve got tools, you’ve got support, and you’ve got this.

And remember: this isn’t about perfection. It’s about progress. If you stumble, dust yourself off and keep moving forward. 

You’re stronger than you think,
Dave

P.S. Tip From Coach Anna: Your supposed to enjoy your food, it shouldn't send you over the moon, but you should enjoy it!

We wouldn't have survived as a species if we had to suffer through dry salads every day.

P.P.S. Got a craving-crushing tip that’s worked for you? Leave a comment below and share it—I’d love to hear what’s helped you on your journey so far!