What is A Keto Diet?
A Keto diet mainly focuses on controlling the distribution of macronutrient in meals. This is done in order to shift the bodies dependence from carbs to fats for the working fuel energy. When there is a lack of the intake of sugar or glucose for more than 10 to 12 hours then your body starts the process of making ketones. They help in the fat burning process when the primary source of generating the energy in your body turns from glucose to fats.
Whenever there is a change in your lifestyle, the irregularity causes dysfunctioning between the body tissues. To function smoothly your body takes time. In the same way, a Ketogenic diet leads to a drastic change in your eating habits, which mostly affects your bowel movement. It is a normal thing that you may feel changes in the movements of your bowels irregularity. This is mainly due to each and every one of us has a different body type. Thus, the time to experience the result of any diet plan will also be different.
Major benefits of keto diet:
It is hard to start off with something new. This small step will become easy and comfortable once you get used to it. It seems hard to start a keto diet but it benefits your overall health. Some of them are:
- Fights some types of cancer
- Decreasing inflammation
- Cures acne and keeps your skin healthy
- Better mental focus
- Kills your appetite
- Reduction in intake
- Increases the level of good cholesterol in your body.
- Keeps diabetics at bay.
- Easy weight loss
- Increase energy.
- Prevention from heart disease
- Increase memory
- Get rid of excess fluid
- Glowing skin.
Major Mistakes That You Might Do While Being On A Keto Diet:
The below mentioned things need to be kept in mind while following a keto diet.
- Not personalizing your diet
- Trying to be a perfectionist
- Giving up too early
- Forgetting electrolytes
- Snacking and mindless eating
- Obsessing on ketones
- Expecting weight loss to be linear
- Improper planning of diet
- Losing a track on an intake of carbs
- Inadequate protein in the body
- Not keeping a track of calories
What is constipation?
A common problem seen in the keto dieters is keto constipation at the beginning of the keto diet. The only reason for the keto constipation is the restrictive diet which is mostly associated with the restriction to carbs intake. Another reason for constipation is the inadequate proportion of fiber. You should boost the fiber intake while maintaining a low carb keto diet.
A major misconception regarding bowel movement is that there must a bowel movement every single day, or else it will lead to constipation. The frequency level of bowel is 3 day or even two bowel movement a week. Constipation is basically when your stools are not passed normally or having infrequent bowel movements.
To know whether you are suffering from constipation or not. The following are some of the symptoms:
- Discomfort or stomach aches
- Abdominal distention
- Gastric difficulties
Causes of keto constipation:
It’s not just keto diet that causes constipation, there is a high chance that any other diet can also cause constipation. It is caused mainly due to deficient or imbalanced nutrients. Well-planned keto diet will not lead you to keto constipation. You might face a keto constipation due to following mistakes:
- Inadequate fiber
- Low-calorie intake
- Keto flu
- Imbalanced gut flora
What can help you during keto constipation?
Balancing your fiber intake:
Keeping a proper track of the proportion of fiber is most important, along with the fluid. This helps in maintaining the smooth functioning of your digestive system. A minimum of 25 to 30 grams of fiber should be included in your diet per day. The following list of foods will help you to maintain a balance in the required amount of fiber:
While following a keto diet, in the state of ketosis, there is a large number of body functions taking place. This causes more use of water. Due to this, the consumption of water is high. This, in turns, leads to frequent urination than usual. Thus, frequent urination results in dehydration. So it is necessary to drink an adequate amount of water.
The common cause of keto constipation in adults is due to their inactive habits. Inactivity always slowdowns the digestion process, as it reduces the flow of blood to GI tract.
Probiotic and fermented food is an excellent source to improve the immune system. Foods like a pickle, yogurt, curd, etc is an amazing source of fiber. The other methods by which you can boost green fiber in your body is with help of green vegetables tossed with olive oil.
Treating keto flu:
Keto flu is short term. Keto constipation can be short-lived but it’s very uncomfortable. So you treating keto flu is essential and the best way to treat it is drinking enough fluids.