Diet Resources - Atkins and Intestinal Problems
Jonas Milkei
The main complaint of those who use the Atkins diet is the bowel problems that are associated with reducing carbohydrates. These problems may include constipation and diarrhea. These symptoms can occur to anyone at any given time, but those who follow a diet low in carbohydrates are particularly vulnerable.
Most of the diet will experience diarrhea during the first days of induction. This is a result of the body to get rid of excess carbohydrates. It also marks the beginning of the process of ketosis. So, in reality, the experience of diarrhea early in the diet is a good thing. It indicates that you are on the way to become 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 diet's initial phases. However, you shouldn't 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 advice is sure to include the appropriate amount of low-carb vegetables in their daily diet. In the induction phase, you can eat as much as 20 grams of carbohydrates per day. This is approximately equal to 3 cups of salad vegetables. Some people are tempted to use their carbohydrate in grams of cheese or artificially sweetened drinks. Eating vegetables acceptable is a vital part of maintaining intestinal health, while following the Atkins plan. It is also important to drink at least eight 8 oz glasses of water a day and exercising. Both of these steps can help with intestinal programs.
If you are experiencing constipation specifically, and then there are many methods of relief. Changing from a complete diet of processed products and refined sugar, your body will need some time to adapt to this new way of eating. You must ensure that your fiber intake with acceptable vegetables and fruits (some fruits are allowed after the first phase induction). You could also try a supplement such as Metamucil fiber without sugar.
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 suggestions do not try to cut all salt from your diet for a couple of days. This includes pickles, mustard, diet soda, ham, bacon and bottled salad dressing. This will reduce your fluid retention and sometimes helps with the stool. Diarrhoea should not be a problem after the first week of induction plan. However, on rare occasion, it can persist longer. First, analyze your diet. If you are eating low carb protein bars or other products without sugar, eliminate them. They can contain sweeteners such as glycerin, sorbitol and malitol which are known to cause diarrhea and gas. Homemade desserts low in carbohydrates may also be a source of problems. Most of them use maltodextrin, an artificial sweetener used in cooking. Maltodextrin is made from corn and can cause problems for some people.
If you are not accustomed to eating raw vegetables every day, this can be a cause of diarrhea. Understand that your body adjusts to vegetables and intestinal side effects will not last forever. Make sure you are chewing their raw vegetables thoroughly. Furthermore, the use of lightly steamed vegetables instead of oil may be a solution to this problem. The problems are common during the first part of the Atkins diet. Keep in mind, however, that these problems will disappear in the first few weeks of the new way of eating. If the problem persists, try the above tips to get relief.
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