Atkins and Intestinal Problems

 

The main complaint of those who use the Atkins diet is the intestinal problems associated with the reduction of carbohydrates.

These problems can include constipation and diarrhea. These symptoms can happen to anyone at some point, but those on a low-carb diet are especially prone.

Most dieters will experience diarrhea for the first few days after induction. This is the result of the body getting rid of excess carbohydrates.

It also marks the beginning of the ketosis process. So actually experiencing diarrhea at the beginning of the diet is a good thing. Indicates that you are on your way to becoming a fat burning machine.

Constipation is a side effect of a lack of fiber in the low-carbohydrate diet. Whole grains, legumes, and fruits are the normal sources of dietary fiber, and all are restricted in the early stages of the Atkins diet.

However, you should not be scared of the low carb lifestyle because of these issues. There are simple solutions that can prevent and help with these symptoms and allow you to continue with the 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 carbohydrate grams in artificially sweetened cheese or sodas.

Eating acceptable vegetables is a vital part of maintaining gut health while following the Atkins plan. It's also important to drink a minimum of 8 eight-ounce glasses of water per day and exercise. Both steps can help with bowel programs.

If you are specifically experiencing constipation, there are many methods to relieve it. When you switch from a diet full of refined and processed sugar products, your body will need some time to adjust to this new way of eating.

You will want to make sure to increase your fiber intake with acceptable vegetables and fruits (certain fruits are allowed after the initial induction phase). You can also try a fiber supplement like sugar-free Metamucil.

Make sure you are getting enough fats and oils. Constipation can be the result of too little fat in your diet. Adding a tablespoon of olive oil or flax oil to salads or other vegetables can help your gut health.

Also, try incorporating a variety of vegetables into your salad. Pale iceberg lettuce isn't high in fiber. Try dark green lettuce or have a serving of steamed dark green vegetables (broccoli, asparagus, or spinach are good choices).

If these tips don't work, try eliminating all the salt from your diet for a couple of days. This includes pickles, mustard, diet sodas, ham, bacon, and bottled salad dressing. This will decrease fluid retention and sometimes help with bowel movements.

Diarrhea should not be a problem after the first week of the induction plan. However, on rare occasions, it persists longer. First, analyze your diet. If you are eating low-carb protein bars or other sugar-free products, cut them out.

They may contain sweeteners like glycerin, sorbitol, and malitol that are known to cause diarrhea and gas. Low-carb homemade desserts can also be a cause of trouble.

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 be a cause of diarrhea. Understand that your body will adapt to vegetables and that intestinal side effects won't last forever.

Make sure you chew raw vegetables well. Also, using lightly steamed vegetables instead of raw can be a solution to this problem.

Bowel problems are common during the first part of the Atkins diet. However, keep in mind that these problems will disappear in the first weeks of the new way of eating. If problems persist, try the tips mentioned above for relief.