Most of the diet will experience diarrhea during the first days of induction. This is a result of the body to get rid of excess carbohydrates. It also marks the beginning of the process of ketosis. So, in reality, the experience of diarrhea early in the diet is a good thing. It indicates that you are on the way to become 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 diet's initial phases. However, you shouldn't be scared off from the low-carb way of life because of these issues. There are simple solutions that can prevent and help with these symptoms and allow you to continue with staying on the diet plan.

The first is to make sure to include the amount of the low-carb vegetables in your daily diet. In the induction phase, you can eat as much as 20 grams of carbohydrates per day. This is roughly equal to 3 cups of salad vegetables. Some are tempted to use their grams of carbohydrates on the cheese or artificially sweetened soda. Acceptable eating vegetables is an essential part of maintaining intestinal health, while following the Atkins plan. It is also important to drink at least 8 ounces of eight glasses of water per day and get exercise. Both measures can help 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. You'll 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 also try a fiber supplement like sugar-free Metamucil.

Make sure you are eating enough fat and oils. Constipation can be a result of very little fat in your diet. Adding tablespoon olive or flax oil to salads and other vegetables can help your bowel health. Also, try to incorporate a variety of vegetables in your salad. Pale iceberg lettuce does not have a lot of fiber in it. Try dark green lettuce or have a dark green serving of steamed vegetables (broccoli, asparagus or spinach are good options).

If these suggestions do not try to cut all salt from your diet for a couple of days. This includes pickles, mustard, diet soda, ham, bacon and bottled salad dressing. This will reduce your fluid retention and sometimes helps with the stool. Diarrhoea should not be a problem after the first week of induction plan. However, on rare occasion, it can persist longer. First, analyze your diet. If you are eating low carb protein bars or other products without sugar, eliminate them. They can contain sweeteners such as glycerin, sorbitol and malitol which are known to cause diarrhea and gas. Homemade desserts low in carbohydrates may also be a source of problems. Most of them use maltodextrin, an artificial sweetener used in cooking. Maltodextrin is made from corn and can cause problems for some people.

If you are not accustomed to eating raw vegetables every day, this can be a cause of diarrhea. Understand that your body adjusts to vegetables and intestinal side effects will not last forever. Make sure you are chewing their raw vegetables thoroughly. Furthermore, the use of lightly steamed vegetables instead of oil may be a solution to this problem. The problems are common during the first part of the Atkins diet. Keep in mind, however, that these problems will disappear in the first few weeks of the new way of eating. If the problem persists, try the above tips to get relief.