The ketogenic diet is an amazing strategy to help you lose a huge amount of weights and tone your body in a short period of time. It emphasizes on a low carbohydrate diet so it depletes your body from its glucose resources. Keep in mind that your body will often metabolize carbohydrates for glucose and sugar. However, without carbohydrates, your body is forced to metabolize fat for energy and fuel. When your body starts digesting fats, that is when you will be losing weight at the speed of light.
Unfortunately, with the ketogenic diet, you will have a decreased amount of fiber in your body. That is because many fiber-rich foods are often high on carbohydrates, which is forbidden in the ketogenic diet. When that happens, you will have an irregular bowel movement. This can lead to uncomfortable bloating and flatulence. If you're facing this issue, Lucky for you, there are tips and strategies that you can take to alleviate constipation from the keto diet.
Drink plenty of water
If you are dehydrated, it can harden your stool resulting in irregular bowel movements. Plus, the ketogenic diet is a diuretic so you will notice that you will urinate more than usual. Since you are losing a huge amount of water, it’s important to stay hydrated. A good strategy is to carry a bottle of water around you on a daily basis.
Make sure to obtain an adequate amount of sodium and potassium
Because the ketogenic diet makes you urinate more, you tend to lose a lot of sodium and potassium. An electrolyte deficiency can lead to dizziness, headache, weakness, elevated blood pressure, and constipation. In order to prevent the symptoms from happening, it’s important to find foods that are rich in electrolytes and low on carbohydrates. You can try avocado, salmon, broccoli, chicken breast, and other types of food.
Eating the right food
There is a list of foods that are high in fiber, but low on carbohydrates. These include spinach, celery, asparagus, avocado, bok choy, mushrooms, cauliflower, and tomato. Make sure to eat plenty of food that are rich in fiber to help regulate the digestive system.
Warm coffee or tea on an empty stomach
If you have been constipated for a couple of days, you can drink a warm cup of coffee or tea. A warm or hot tea can cause mild contractions in your intestine to promote bowel movement. In fact, you can drink warm or hot water to aid in digestion and hydration at the same time.
MCT oil is medium chain triglyceride that is extracted from coconut oil. These oils are very healthy for you and can elevate your energy level, improve brain function, and reduce cholesterol. It can aid in digestion, constipation, and stomach aches that is often an issued for keto dieter. It’s best to try a small amount at first to slowly build up to a higher dose. You could add MCT oil to tea, coffee, or salad.
The side effects of the ketogenic diet are constipation and irregular bowel movements. This is because the ketogenic diet acts as a diuretic and can dehydrate you. Not only that, there are a lot of foods that are jam packed with fiber, but high in carbohydrates. Because of this, dieters would often avoid these food resulting in severe constipation. In order to prevent the symptoms from occurring, it’s important to be strategic with your diet. You should focus on eating the right food, stay hydrated, replenish your electrolytes, and take in MCT oil. With these tips, you can enjoy the keto diet weight-loss benefits without the nasty constipation side effects.
Published by Charlesa Gibson