Diet Food Reviews
Atkins And Intestinal Problems
Atkins and Intestinal Problems
The major complaint of those who use the Atkins diet is the intestinal problems that are associated with reducing carbohydrates. These problems can include constipation and diarrhea. These symptoms can happen to anybody at some point, but those who follow a dismal - carb diet are especially prone.
Most commonly dieters will experience diarrhea during the early days of induction. This is a result of the build getting rid of excess carbohydrates. It further marks the beginning of the ketosis process. So in actuality, experiencing diarrhea at the beginning of the diet is a good thing. Original 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 dietís initial phases.
However, you shouldnít be scared off from the low - carb way of life owing to of these issues. There are simple solutions that can prevent and benefit 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 influence your daily diet. Connections the induction phase, you can eat perfecting 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 ensuing the Atkins plan. Itís 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. Youíll 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 again 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. Pop dark green lettuces or have a serving of drab developing steamed veggies ( broccoli, asparagus or spinach are good choices ).
If these tips donít work, try cutting out whole 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 juice 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, account for 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 diarrhea and gas. Homemade low carb desserts may also be a cause of problems. Most of them use maltodextrin, an invented sweetener used in baking. Maltodextrin is false from corn and can cause problems for some people.
If you are not used to eating raw vegetables everyday, this may be a cause of diarrhea. Understand that your body will adapt to the vegetables and the intestinal element effects wonít 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 count.
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.