One of the things that people complain mostly is about problems related to the intestine, associated with the reduction of carbohydrates and can include problems like diarrhea and constipation. These can occur at any time to anybody and the people who are following a low carbohydrate diet have a higher chance of getting it.
Dieters always have diarrhea in the first few days of starting, because, while doing so, the body expels carbohydrates from our body and marks the starting of ketosis. Actually, having diarrhea in the first few days of training are good and are the indicator that shows that you are indeed on your way to be a machine that burns fat.
A side effect of the low carbohydrate diet is constipation which is because sources fro fiber like fruits, legumes and grains are all not allowed while in an Atkins diet.
You must not be afraid of the low carbohydrate diet because of this. There are solutions that are very simple which can prevent these symptoms and give you allowance for staying in the diet plan.
First, you must ensure that there are enough low carbohydrate vegetables in your food. During the first few days that is the induction phase, unto 20g of carbohydrates can be eaten per day, almost 3 salad vegetable cups. Many people prefer to use their limited allowances for carbohydrates in cheese and also artificially sweetened soda. Eating vegetables that are acceptable is a very important part in maintaining the health of the intestine. Also, about 8 8ounce glasses of water must be drunk daily and the body must be exercised. These steps can aid in reducing problems with the intestine.
If there is only constipation specifically, there are many ways in which it can be relieved. When you move from sugary treats and diets, your body takes a small amount of time to adjust to the low carbohydrate food that you will start to eat. Also, the intake of fiber like fruits and vegetables must be increased. Even sugar free Metamucil can be used as a supplement for fiber.
Also, you must eat a lot of oil and fats. If there is very little fat, you can end up having constipation. A tablespoon of oil in your salad cup or something like that can augment the health of the intestine. Also, try to include as many vegetables as possible in your salad. Pale iceberg lettuce is something that does not have fiber in it. Instead of using them, try using dark green lettuces for serving dark green colored veggies.
If these have no effect, remove salt totally from your eating habit for a few days. Pickles, mustard, ham, diet soda, bottled salad dressing and bacon are all to be avoided. It will decrease the retention of fluid and also aids in the movement of the bowels.
Diarrhea will not be something that is to be concerned about after a few first weeks. But, in some cases, it does indeed last longer. You must first analyze your diet and if you eat low carbohydrate bars of protein and sugar free products, stop them immediately. Sweeteners like sorbitol, glycerin and malitol that create gas and diarrhea problems are present in them. Also, homemade desserts that are of low carbohydrates also may cause problems. While baking, a sweetener, maltodextrin is used. It is made of corn and has the potential to cause problems to a few people.
Diarrhea may also be caused because of raw vegetables if they are new additions to your diet. Your body will indeed adjust itself so that the side effects do not last long. But you must also chew your food very well before swallowing and also, instead of eating raw vegetables, lightly steamed ones can be used.
The initial part of the Atkins diet always has some intestinal problems like these and they are not permanent. They go away as soon as the body gets adjusted to the new diet. If the problem actually persists, then some other method must be tried for getting relief.
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