Most commonly dieters will experience diarrhea during the early days of
induction. This is a result of the body getting rid of excess carbohydrates. It
also marks the beginning of the ketosis process. So in actuality, experiencing
diarrhea at the beginning of the diet is a good thing. It indicates that you are
on the road to becoming a fat burning machine.
Constipation is a side
effect of lack of fiber in the low carb diet. Whole grains, legumes and fruit
are the normal sources of dietary fiber, and they are all restricted on the
Atkins diets initial phases.
However, you shouldn鈥檛 be scared off from
the low-carb way of life because of these issues. There are simple solutions
that can prevent and help with these symptoms and allow you to continue with
staying on the diet plan.
The first tip is to make sure to include the
proper amount of low-carb vegetables in your daily diet. In the induction phase,
you can eat up to 20 grams of carbohydrates per day. This is roughly equal to 3
cups of salad vegetables. Some people are tempted to use their carbohydrate
grams on cheese or artificially sweetened soda. Eating acceptable vegetables is
a vital part of maintaining intestinal health while following the Atkins plan.
Its also important to drink a minimum of 8 eight-ounce glasses of water per day
and get exercise. Both of these steps can help with intestinal programs.
If you are experiencing constipation specifically, then there are many
methods for relief. When you switch from a diet full of processed and refined
sugar products, your body will need some time to adjust to this new way of
eating. You鈥檒l need to make sure to up your fiber intake with acceptable
vegetables and fruits (certain fruits are allowed after the initial induction
phase). You can also try a fiber supplement like sugar-free Metamucil.
Make sure you are eating enough fats and oils. Constipation can be a
result of too little fat in your diet. Adding tablespoon of olive oil or flax
oil to salads or other vegetables can help your intestinal health. Also, try to
incorporate a variety of vegetables in your salad. Pale iceberg lettuce does not
have much fiber in it. Try dark green lettuces or have a serving of dark green
steamed veggies (broccoli, asparagus or spinach are good choices).
If
these tips don鈥檛 work, try cutting out all salt from your diet for a couple of
days. This includes pickles, mustard, diet soda, ham, bacon and bottled salad
dressing. This will decrease your fluid retention and sometimes helps with bowel
movements.
Diarrhea should not be a problem after the first week of the
Induction plan. However, on rare occasion, it does persist longer. First,
analyze your diet. If you are eating low carb protein bars or other sugar free
products, eliminate them. They may contain sweeteners like glycerin, sorbitol
and malitol which are known to cause diarrhea and gas. Homemade low carb
desserts may also be a cause of problems. Most of them use maltodextrin, an
artificial sweetener used in baking. Maltodextrin is made from corn and can
cause problems for some people.
If you are not used to eating raw
vegetables every day, this may be a cause of diarrhea. Understand that your body
will adjust to the vegetables and the intestinal side effects won鈥檛 last
forever. Make sure you are chewing your raw vegetables thoroughly. Also, using
lightly steamed vegetables rather than raw can be a solution to this
problem.
Intestinal problems are common during the first portion of the
Atkins diet. Keep in mind, however, that these problems will go away within the
first few weeks of the new way of eating. If the problems persist, try the
previously mentioned tips to get relief.
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