The keto or ketogenic diet one of the most current and popular methods of weight loss. It is based on the principle that if you reduce your carbohydrate intake and instead eat foods with high levels of protein and fat, you can induce a state of ketosis in your body. This state helps you burn fat for energy and increase weight loss. Moreover, the evidence is mounting that this is an excellent way to lose weight. Unfortunately, one of the side effects of this diet is constipation you’re your bowel movements are difficult to pass and are less than three a week; this could be a problem. However, there’s light at the end of the tunnel. Here are some tried and true methods to prevent and treat constipation on the keto diet.
One of the reasons that the keto diet causes constipation is because you are replacing carbohydrates (read: whole grains, fiber) with protein and fat which have little of those things. This can, in turn, make stools hard, lumpy or difficult. If you’re experiencing this symptom, there are a few things you can do. One tip is to make the carbs you do include in your diet powerful. This means fruits, vegetables, and whole grains. This should help get things moving. If not, try drinking more water, doing some light exercise, or even adding in some high fiber nutritious carbs temporarily until you see improvement.
And don’t let this problem get out of hand. If you’ve had chronic constipation for three weeks or more, a visit to your health care professional is in order. He or she can recommend treatments to get you back on track. Over the counter supplements and laxatives may work, but they may also be high in carbs or harmful at certain doses. Your best bet is to get an opinion from your doctor before trying any of these remedies.
The age-old adage is true. Prevention is worth a pound of cure. Moreover, there are some things you can do to prevent constipation on the keto diet. The first thing is to begin the diet slowly. Reduce your carb intake at a moderate rate so it is not as much as a shock to your system. Once you’ve adjusted, you can drop your carbs further. Another tip is to make sure you are eating whole foods. Processed and fast foods can also cause constipation so avoid them if you can. Also, aim for at least eight to ten glasses of water a day.
Follow these tips for all the benefits of the keto diet without the unpleasant side effect of constipation. Good luck on your weight loss journey!