The major complaint of those who use the Keto diet is the intestinal problems that are associated with reducing carbohydrates. These problems can include constipation and diarrhoea. These symptoms can happen to anybody at some point, but those who follow a low-carb diet are especially prone.
Most commonly dieters will experience diarrhoea during the early days of starting on the Keto diet. 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 diarrhoea 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 Keto 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 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 Keto plan. It’s 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 suffering constipation there are many methods you can use for relief. When switching from a diet of processed and refined sugar products, your body will need some time to get used to the new diet. You’ll need to make sure to increase fiber intake with acceptable vegetables and fruits.
Eating enough fats and oils, constipation can be a result of eating too little fat. Adding a tablespoon of olive oil to salads or other vegetables can help. Also, try to include a variety of vegetables in your diet, dark green lettuce and dark green steamed vegetables like broccoli, asparagus or spinach are good.
Diarrhoea should not be a problem after the first week. 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 glycerine, sorbitol and malitol which are known to cause diarrhoea 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.
Intestinal problems are common during the first portion of the Keto diet. Remember, 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.