Tuesday, January 7, 2014

5 Ways to Avoid Cravings and Cheating on Low Carb/High Fat

"Don't cheat, seriously!"

We've all been told that at some point after we made the decision to change our lifestyles, but for some, staying faithful to our commitment is easier said than done. Some of us struggle with cravings and temptations, especially during the beginning of our lifestyle change, or maybe during the holidays or special occasions, and not all of us know what we can do to improve our fortitude and satiate our hunger for things we shouldn't have. Here are some ways you can overcome your cravings and hold fast to your goals with no later regrets!

1. When You Crave, Eat Fat

Eating fat will not only curb your hunger and give you a needed fat boost, but also when you eat fat during a craving, your brain and your body will begin associating the nutrients you're consuming from the fat with your body's craving for forbidden food, eventually you will start craving fat instead. This is almost an unavoidably transition within a Low Carb/High Fat lifestyle, but consciously making the decision to eat fat instead of a tablespoon of peanut butter, or sugar free chocolates for example, can go a long way to insuring you don't stall, lose your momentum, or become discouraged.

Fatty Solutions to Curb Your Cravings:

  • Bulletproof Coffee
    - 2 Cups of your Favorite Coffee
    - 2Tbs Kerrygold Butter (or other)
    - 1-2Tbs Coconut Oil
    - Heavy Cream (optional)
    - Sweetener (optional)
    Blend together or use a milk frother to whip it all together into a creamy coffee that looks like a foamy latte or cappuccino.
  • Whipped Cream
    - 1/2 Cup Heavy Whipping Cream
    - 2 Packets of Sweetener
    - 1Tsp Vanilla
    Whip until soft peaks form. Add a couple softened pats of butter for extra fat, or a 1/2 a brick of cream cheese and a dash of lemon juice to turn it into No Bake Cheesecake.
  • Coconut Oil Chocolate Bites
    - 2Tbs Coconut Oil
    - 1-2Tbs Butter (optional)
    - 2-4 Packets of Sweetener
    - Cocoa Powder to Taste
    Mix until well blended, place in freezer for an hour.
(Some low carbers choose not to use artificial sweeteners, and some do. To each their own. Use at your own discretion. If you've been on Low Carb/High Fat for a few weeks and are still craving carbs, stop using artificial sweeteners.)

A Variety of Other Recipes can be found on The Big Fat Skinny's Pinterest.

2. Supplement Your Diet with Vitamins

Some carb cravings can be caused by a Vitamin Deficiency, be sure to include a quality multivitamin in your diet along with Chromium, L‑Carnitine, L‑Glutamine, B3, D3, Omega Oils and Green Tea Extract.

3. Drink Plenty of Water

When your body is in Ketosis, it's burning fat for energy and that increases the amount of water your body needs so it can digest and burn that fat. Carb cravings can sometimes be thirst in disguise. If you don't like water, try to mix it up with a sugar free Crystal Lite drink mix, add some lemon, or your favorite tea.

4. Eat When You're Hungry

On a Low Carb/High Fat Lifestyle, you can either eat a few big meals during the day with some snacks in between, or several more small meals. Adjust your lifestyle to whichever works best for you, but for the love of Bacon, eat when you're hungry! Each day try to reach your fat intake goal, your diet should consist of 75-80% fat, before long you won't feel hungry nearly as often as you used to if you don't start yourself and stick to your Keto Plan.

Here's an easy way to keep track of your Fat/Protein/Carb Ratios:

Sign up at MyFitnessPal.com

Set Your Custom Ratios:

After you have finished Signing up at MyFitnessPal and intsalling the Keto Script, on your MyFitnessPal account go to My Home > Goals > Change Goals > Custom - and set your Ratios to:

Your Pie Chart should look like this.
  • Carbs 5% (27g)
    Protein 15% (81g)
    Fat 80% (192)
    (My Ratios)


  • Carbs 5% (27)
    Protein 20% (108g)
    Fat 75% (180g)
You are not required to meet your Max Carb Goal, just be sure that your Protein and Fat Ratios are balanced. Most of the time I eat 0-4 carbs a day.

5. Create a Reminder

Whether you place a strategic sticky note, buy a necklace, or get a tattoo, it's a good idea to have something around you frequently that will remind you of the commitment you have made to yourself and how important it is to stick to your guns and reach the goals you have placed for yourself, these symbolic items should be worn, or showcased in one or more places where you are most often. Here are some cool ideas for some symbolic reminders!

A Few Reminder Idea's:

  • Make a Bracelet: Most of us have probably made one of these at some point in our lives, and there are a lot of easy bracelet patterns online, start with this easy beginner pattern, make it in Yellow to symbolize Obesity Awareness, or in a color that means something to you!
  • Post an Encouraging Sticky Note: Sticky notes are a great way to convey messages to yourself, I personally have one that says "Don't Cheat Yourself" displayed by my desk, in my bathroom and in my kitchen. Tailor it to fit you and give you the most encouragement and positive influence.
  • Get a Tattoo: If you're into that sort of thing (as I am) and looking to get ink, consider a tattoo that might symbolize your weight loss journey and the transformation you are making, like an anchor to symbolize your steadfastness, or a butterfly to symbolize your transformation, or maybe opt for a word or phrase that brings you encouragement, or symbolizes something meaningful to you about your weight loss journey.
  • Wall Art & Decorations: This is a decorative alternative to the Sticky Notes, incorporate pictures and items within your home to remind you about your lifestyle change. For example, a picture with a relevant quote, wall decals, or a cow figurine.
Thank you for visiting The Big Fat Skinny, don't forget to check out The Big Fat Skinny Facebook Group and Pinterest Board. Be sure to follow this blog to receive future updates! Stay Fatty Low Carbers ;)


  1. Thank you! This is the best blog I have found so far for how to understand the ratio's of fat, protein and carbs.

    1. Thank you, I am so pleased that it has been helpful. I appreciate your comment!

    2. I have been on the keto diet for three weeks now and have lost 13 pounds! What worries me is the I. Am not hungry at all. Is there a minimum af carbs and calories I have to eat to stay in ketosis? I have over 100 pounds to lose.

  2. I love "Get a Tattoo" Oh if I had a penny for every time I got a tattoo to commemorate something... I would have 3 cents. LOL.

    Great transformation btw, your mother linked me to it on fb. Stunning!

    1. I only have two tattoos myself, but I'm planning on getting another one to commemorate my "transformation", I'm still deciding on what it should be. I tend to over think the symbolism of something, but if I'm going to get it, it has to be perfect, and really mean something... like a talisman of power!

      Thank you, that's exceptionally flattering. *blush* :3

  3. Just joined this page. Is this similar to Atkins? How can you lose weight if you are taking in more calories than you are burning? This may be how we designed to eat, but we also are much less physically active- shouldn't that make a difference? Please dont read snarky into this comment, I really want to know...lifelong weight challenge, now made worse by menopause, looking for answers.

    1. It is similar to Atkins, the difference is the Fat and Protein Ratios, Atkins is low carb, moderate fat and high protein, while Keto is low carb, moderate protein, high fat!

      You should join our Facebook Community, it's very informative: https://www.facebook.com/groups/TheBigFatSkinny/