Summary
Dr. Berg explains why people following ketogenic diet and intermittent fasting may still experience cravings. The primary cause is almost always something consumed the day before — particularly alcohol or non-compliant foods. When done correctly, deep ketosis should eliminate both cravings and hunger entirely.
Key Takeaways
- Yesterday’s food choices are the single biggest driver of today’s cravings on keto and fasting protocols
- Alcohol consumption the previous day is a major trigger for next-day cravings
- Eating off-plan foods will cause cravings to persist regardless of current-day compliance
- Insufficient potassium or magnesium may contribute to cravings, addressable by adding more greens
- Nutritional yeast can help address B vitamin deficiencies that may play a role in cravings
- Adding more fat to meals is another potential fix, though less commonly the root cause
- The clearest sign of deep ketosis is the complete absence of both cravings and hunger
Details
The Primary Cause: Previous Day’s Intake
According to Dr. Berg, the dominant reason people still crave while on keto and intermittent fasting is what they consumed the day before. Before troubleshooting supplements or meal composition, the first question to ask is whether you consumed anything off-plan — food or drink — in the previous 24 hours. Alcohol is specifically called out as a common culprit that reliably produces next-day cravings.
Secondary Causes to Investigate
If the previous day’s intake was fully compliant, there are several nutritional gaps worth addressing:
- Low potassium or magnesium — These minerals help correct insulin resistance. The recommended fix is increasing intake of leafy greens, which are naturally rich in both.
- B vitamin deficiency — Nutritional yeast is suggested as a practical whole-food source of B vitamins that may support metabolic function and reduce cravings.
- Insufficient dietary fat — Not eating enough fat at meals can leave the body under-fueled on a ketogenic protocol, potentially contributing to cravings. Increasing fat intake at meals is a straightforward adjustment.
The Benchmark: No Cravings, No Hunger
Dr. Berg emphasizes that the absence of cravings and hunger is the best real-world indicator that someone has achieved deep ketosis. If cravings are still present, it is a signal that something in the protocol needs adjustment — most likely something consumed recently that disrupted metabolic state.