Yes, Keto Diet Constipation is Real-But you can do something about It > 자유게시판

First came the keto flu-a pretty unpleasant (but ultimately temporary) side effect of the keto diet. Basically, the keto diet can be great for weight loss, but it hosts a whole bunch of other not-so-great symptoms. Another one of those unfortunate issues? Keto constipation (you know, advanced ketogenic blend keto diarrhea's cousin). And seriously, if you find yourself backed up on the keto diet, you're not alone-here's why (and what you can do to get things running smoothly again). Seriously, why can’t I go to the bathroom anymore on the keto diet? Keto-induced constipation is painful and inconvenient-and part of the deal for many dieters. "Anytime you radically change your diet, as you probably would with keto, your gut is going to react," says Barbie Boules, RD, of Longevity Nutrition. "Because keto is so different from the way people normally eat, it can cause gas, bloating, constipation, and/or diarrhea." Perfect. Though Boules admits that the diet’s high fat percentages make diarrhea more common if you’re following keto to the letter, the higher amounts of protein in the diet can cause constipation instead.

Add in the fact that most keto diets are pretty low in fiber, and it makes things even more likely to slow waaaaay down in your intestines, says Boules. So, is this just a problem on the keto diet? Nope. It applies to pretty much all low-carb diets, says Boules. Basically, anytime you're eating more protein (or, in the keto diet's case, moderate protein, lots of fat, and way fewer carbs), you need to find other high-fiber sources to balance things out, she explains. That's where the problem comes into play: Most foods that are high in fiber, like fruits, whole grains, and legumes, are also high in carbs. That means Atkins and Whole30 dieters may find themselves in the same backed-up boat, too. Okay, then. How can I get regular again? Here’s the thing: A advanced ketogenic blend diet might work for some people (i.e. you lose weight without any issues that make you want to run for the bread-filled hills), but it’s just not going to work for everyone. If your tummy distress is only moderate (like, if you’re not crippled by it) and you’re really committed to sticking with keto for the time being, you’ve do have some options for getting things moving again. "Eat all the veggies you can-or at least as many as are allowed on the diet, like leafy greens, asparagus, and mushrooms-for roughage," recommends Boules. Ideally, as you adjust to the higher percentages of protein and fat on keto, your stomach will settle down and get back to normal. If it doesn’t, consider switching to a diet that’s gentler on your tummy, because honestly, when your bowel movements (or lack thereof) start affecting your daily life, even the promise of weight loss isn't worth it.

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, I’ve even included tips for preparing each meal in advance.

So sit back and relax-I’ve got dinner covered! These Double Chocolate Sheet Pan Cookies are perfect for multiple reasons. 1.) They’re only 3.6 net carbs, 2.) They’re unbelievably rich and fudgy, and 3.) They don’t require chilling like most keto desserts do! You could prepare, Keto by Supraketo bake, and allow these to cool in just about 30 minutes! If you don’t think you’ll eat 24 in a week (or if you want to make a double batch for next week), these are easily freezable! Just double wrap each cookie in plastic wrap and store in a freezer-safe container for a few months! This Chicken Philly Cheesesteak Skillet is perfect for a Monday-a one-pan meal packed with tons of veggies! Don’t worry, though, Supraketo Weight Loss Formula Keto Pills picky eaters; the melty cheesy goodness makes it feel like a comfort food! It’s ready within 30 minutes with very little to clean up, AND a big serving (about 1 1/4 cup) only adds 4.5 net carbs!

Oh my word, this Beef Stew! This is one of my newer recipes, but I loved it so much, I had to add it into the rotation. It has only 5.1 net carbs per bowl, and the recipe makes a hearty 8 servings. This packs and reheats perfectly for lunch, too! You can make this in an Instant Pot (about 1 hour), on the stovetop (about 3 hours), or in a slow cooker (8-10 hours). If you’ve missed some downhome, Southern cooking while going keto, don’t worry! This Keto Shrimp & Grits is here to save the day. Only 4.4 net carbs per generous bowl and ready in about 30 minutes! Cream cheese, cheddar, butter, and broth turn cauliflower into a tasty low-carb substitute for cheesy grits! I love having these Easy Sheet Pan Chicken Fajitas ready to go after a busy day! I like to eat this all on its own (only 4.4 net carbs per serving!), but you could easily add a low-carb tortilla if you prefer.