In the desperate attempt to shed some pounds, I decided, Yet again, to try going lower carb, but this time deciding for a plan like Carb Swapping, or The Zone, because of my severe constipation issues I had back when I was experimenting with an Atkins style diet. I upped my fat, meat and vegetable consumption, and lowered my refined carb and fruit consumption. Pretty much 1/4 of the plate is carbs, sometimes a bit of brown rice, others a bit of sweet potato or sometimes cheese. Lo and behold: Im constipated again. Only way I could pass some stool was taking stool softeners, and still, im severely constipated.
No, it is not that i am not getting enough fat in my diet. If I consumed any more fat, I would have to be drinking it from a glass like a soft drink.
I haven't been loosing any weight either :S. I remembered something Gary Taubes said that loosing weight was about figuring out how low carb you had to go for you to start loosing weight, and I felt mortified. Last time I did Atkins, I was constipated as well, with one to two cups of veggies in every meal.
I also remembered, that when I did the fruitarian diet thing, I lost 10 pounds in two weeks, but I felt super shitty and hungry all the time. Now I feel better, but Im constipated and no weightloss. I dont know what to do.
I remember seeing a low carb book, where the base of the piramid was vegetables, so I was thinking, if I could figure out how to make some unpalatable vegetables 2 meals of the day, and then one meal with meat and vegetables, if that would help.
I need HELP!
asked byLiz_17 (45)
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on November 04, 2012
at 04:08 PM
More fiber can help with constipation, but better digestion can help too. You might try eating probiotics or taking supplements (Culturelle works well for me) and generally improve your gut health and digestion.
I have been Paleo and relatively low carb for about 18 months and never get constipated. Some Paleo foods like roasted sweet potatoes with the skin seem to help with digestion and elimination too. You could be having trouble digesting some of the foods you are eating, perhaps you are sensitive to dairy, or nuts, or have some allergies or sensitivities. You could try an elimination diet to try to find what is causing you issues. I would not assume that the only answer is fiber or carbs.
on November 04, 2012
at 05:35 PM
You need to be a little more systemic about what you're doing. What do you mean by constipation? Less frequency? Dry colon walls? Hemorrhoids, fissures? Is the stool hard like rocks? Like rabbit droppings?
What do you mean 1/4 of your plate is carbs? Veggies weigh a lot. But most non-starchy veggies have near zero carbs. So you are probably not adding any. My guess is, you're probably still VLCing. For constipation caused by VLC diets, it won't ease unless you get your carbs to about 75 grams. Better at 100 grams and higher.
I have seen a ton of people get constipated on VLC diets. Most are clueless what they're doing. People like Robb Wolf, Dr. Su and Dr. Bernstein have been cluless and doling out retarded advises: add more fat, drink more water, more fiber -- essentially the same retarded advice given out by conventional medicine: more fiber, more water.
Some don't talk about it and see it as the cost of losing weight. Sooner or later, however, they get fed up and end up adding carbs. The initial euphria of losing a few pounds gives way to the reality that the quality of life with severe constipation isn't worth losing a few pounds. My guess is about 25% of people who VLC experience severe constipation. You need to break your issue down to component parts, determine exactly what aspect of constipation affects you, in order to determine your course of action.
on November 04, 2012
at 07:49 AM
Just curious, are you constipated or are you not eliminating as often? How much water are you consuming daily? Technically, you're now consuming real food so it could be that there's less junk to be eliminated. Additionally, it could take your body some time to adjust to your new lifestyle. Presumably, you're no longer consuming grains, legumes, and other known gut irritants, so there may be less mucous produced in the large intestine; therefore, your natural bowel functions take a minute to resume.
I have added 1/8 tsp of quality sea salt to 16oz of warm water as a digestive aid - YMMV
"...There's no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day...". -The Mayo Clinic
About weight-loss: Be patient. Are you consuming too many carbs to support weight-loss? Some advocate 50 grams of carbs (or less) daily to promote weight-loss. What if you cut your sweet potato consumption by 50% for two weeks?