The main complaint of those using the Atkins diet is intestinal problems that are associated with the reduction of carbohydrates. These problems can include constipation and diarrhea. Anyone can experience these symptoms at some point, but those on a low-carb diet are especially susceptible.
Most often, dieters will experience diarrhea during the first few days of induction. This is a result of the body getting rid of excess carbohydrates. It also marks the start of the ketosis process. So actually, diarrhea at the beginning of the diet is a good thing. It means you are on your way to becoming a fat burning machine.
Constipation is a side effect of the lack of fiber in a low-carb diet. Whole grains, legumes, and fruits are normal sources of fiber, and all are limited in the early stages of the Atkins diet.
However, you shouldn't be scared of a low-carb lifestyle because of these issues. There are simple solutions that can prevent and help with these symptoms and allow you to continue following your diet plan.
The first tip is to make sure you include the right 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 equates to about 3 cups of salad greens. Some people are tempted to use their carb grams on cheese or artificially sweetened soda. Eating acceptable vegetables is an essential part of maintaining gut health while following the Atkins plan. It is also important to drink at least 8 eight-ounce glasses of water a day and exercise. Both of these steps can help with bowel programs.
If you are specifically constipated, 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 will need to make sure you increase your fiber intake with acceptable vegetables and fruits (some fruits are allowed after the initial induction phase). You can also try a fiber supplement like Sugar Free Metamucil.
Make sure you eat enough fats and oils. Constipation can be a result of too little fat in your diet. Adding a tablespoon of olive oil or flaxseed oil to salads or other vegetables can help your gut health. Also try to incorporate different types of vegetables into the salad. Light iceberg lettuce doesn't have a lot of fiber in it. Try a dark green salad or have a serving of dark green steamed vegetables (broccoli, asparagus or spinach are good choices).
If these tips don't work, try eliminating all salt from your diet for a few days. These include pickles, mustard, diet soda, ham, bacon and packaged salad dressing. This will reduce fluid retention and sometimes help with bowel movements.
After the first week of the induction plan, diarrhea should not be a problem. However, in rare cases it lasts longer. First, analyze your diet. If you eat low-carb protein bars or other sugar-free products, eliminate them. They may contain sweeteners such as glycerin, sorbitol, and malt Ito l, which are known to cause diarrhea and gas. Homemade low-carb desserts can also cause 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 can cause diarrhea. Understand that your body will adapt to vegetables and the intestinal side effects won't last forever. Make sure you chew raw vegetables thoroughly. Using lightly steamed vegetables instead of raw can also be a solution to this problem.
Intestinal problems are common during the first part of the Atkins diet. However, keep in mind that these problems will disappear during 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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