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For some, the low carbohydrate ketogenic diet is a quick way to lose weight. Although losing weight by eating tons of cheese, bacon and fat may seem great, you will end up paying the price in another way: problems arising.
Although any diet change eliminates stool, keto dieters are particularly prone to diarrhea or constipation. If you are thinking of trying the fad diet for yourself, here is a breakdown of your expectations.
You can be constipated on keto
"Most people will now be pretty constipated," said Liz Weinandy, R.D. at Ohio State University. This is especially true for people who eat a lot of fiber from whole grains and fruits, which is limited in the keto diet. Carbohydrates are usually limited to 30 grams a day, making it difficult to eat a bowl of oatmeal or an apple.
You could have diarrhea on keto
Alternatively, some people may have the opposite problem. Barbie Boules, RN, founder of Nyoutrition, has already stated Men's health This happens when people do not digest all the fat that they consume. In addition, many keto-friendly foods contain non-nutritive sweeteners or sugar alcohols, which can cause digestive problems in some people. "Sorbitol in particular is known to cause gastrointestinal disorders," she says.
Your shit will probably be different
The stools will have less volume, due to lack of fiber, and will be smaller in size, which is not quite ideal. For reference, this would be level one on the Bristol Stool chart.
"Ideal shit is sweet but trained," says Weinandy. "Not too loose and not too solid."
Dr. John Whyte, MD, MPH and Chief Medical Officer at WebMd, explains that your poo can also be lighter in color because of its high fat content.
Your shit might smell different
Anecdotally, Weinandy says that some patients say that their stools are more, uh, piquant. "I have a lot of patients who complain that it smells bad," she says. In fact, eating a lot of high-fat foods speeds up stool progression in the gastrointestinal tract. As a result, the stool stays in your system longer and can rot more easily, especially if you consume a lot of protein.
You can see blood from hemorrhoids
Again, this is anecdotal, but some Weinandy patients develop hemorrhoids after being severely constipated. Hemorrhoids are swollen veins in the anal canal that get sore after straining or prolonged sitting on the toilet. Men's health Reported previously. Indeed, sitting all the while puts pressure on the connective tissue that keeps the veins in place. People with hemorrhoids may notice traces of blood when wiping.
So, how do you avoid these terrible side effects?
Weinandy recommends drinking plenty of water and taking a fiber supplement like a psyllium husk. Many keto-dieters rely on magnesium powder or pills to poop, which Whyte does not recommend.
"I'm not in favor of taking supplements or minerals without consulting a doctor," he says. "Depending on the underlying medical condition, they can affect the kidneys or the heart if they are taken in excess."
Or, you could just give up the keto, like some of Weinandy's patients.
"He [constipation] could be a decisive compromise for some, "she says.
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