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The Atkins diet can cause constipation due to low fiber intake during the induction phase. Drinking water, consuming fiber supplements, and eating leafy greens can help alleviate constipation. Other side effects include fatigue, dizziness, headaches, and weakness. Consult a doctor before starting any diet.
Many dieters have reported a link between the Atkins diet and constipation, particularly when in the induction phase of the diet. This phase lasts approximately two weeks and is characterized by a very low intake of carbohydrates. Any change in eating habits can lead to problems like constipation, but as the body gets used to the changes and more food is allowed after the induction phase, the problem of constipation is not as common. There are strategies to follow while on the Atkins diet, and constipation should resolve after a few days or weeks.
Constipation is a common side effect of many low-carb diets. One of the criticisms of the Atkins diet is that, in the induction phase, dieters consume less than 7% of the minimum daily intake of fiber. The focus on high levels of protein may also exacerbate the link between the Atkins diet and constipation, as a high intake of meat and cheese can lead to intestinal irregularity.
The body must have fiber so that it can get rid of waste. Fruits, vegetables, and whole wheat products like breads and cereals are the usual sources of fiber in an average healthy diet. The recommended 21 grams of fiber per day can be quite difficult to consume on a low-carb diet like the Atkins diet, and constipation is often the result. In some cases, the problem can become serious enough to require medical help.
To avoid constipation during the diet, it is necessary to drink eight glasses of water, since lack of water is the main cause of constipation. If this has no effect, it may be helpful to consume supplemental fiber such as flaxseed or wheat bran. Salads and vegetables, especially leafy greens like spinach, cabbage, and broccoli, are perfectly acceptable in the diet in unlimited amounts, so ensuring they are part of most meals will increase your fiber intake. Increased exercise should also help treat constipation while on the Atkins diet. A fiber supplement is recommended, especially during Phase 1 of the Atkins diet, or the induction phase, to offset the effect of eating more low-fiber protein.
Other side effects of the Atkins diet include fatigue, dizziness, headaches, and weakness, and these are mainly due to the drastic reduction in carbohydrates in the early phase of the diet. The Atkins diet has changed over time, loosening its approach somewhat to address concerns and reports of side effects. Before starting this diet or any other, it is recommended to consult a doctor, especially if there are existing health problems.
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