Constipation on a Ketogenic Diet

Constipation on a Ketogenic Diet

A ketogenic diet which comprises of mainly protein and fat tends to be low in vegetables and little to no fruit. Because of this, many low carb and keto dieters find themselves constipated more often than not.
Below are some tips and useful items to include on a ketogenic diet to keep the pipes moving so to say 🙂

 

    • Optimum Nutrition – Fitness Fiber (white powder NO taste very simple and can add to anything) – Fiber Blend (Polydextrose, Digestion Resistant Maltodextrin, Inulin, Partially Hydrolyzed Guar Gum, Psyllium Seed Husk, Gum Arabic)

 

    • Bulk Psyllium Husk (like Metamucil) Fiber (flavored) from various online sources or if the taste is still too gross (trust me it is) then take some convenient Psyllium Fiber capsules

 

    • Electrolytes – A ketogenic diet can cause low Potassium levels, and low potassium causes constipation. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move.  Similar issues happens with lack of magnesium. An easy solution would be to supplement with an all-in-one electrolyte supplement like Keto-Lytes™

 

    • Avocado and MCT Oil – Popular fat sources to improve constipation is to adjust your meal plans to include MCT — medium-chain triglyceride oil or avocado. Both MCT oil and avocados have a natural laxative effect.

 

    • Low carb high-fiber vegetables, leafy greens and salads. Choose dark green lettuces, romaine, endive and raw spinach especially is amazing for it’s ability to get things moving. Have a serving of lightly steamed, high fiber veg. such as broccoli, asparagus or spinach. Just keep the carb count in mind that you do not go over your daily limit.

 

    • Exercise – a must! Keeps everything moving especially the bowels.
    • And last but not least and maybe the #1 thing you should be doing, DRINK LOTS OF WATER especially when adding extra fiber to your diet because if you do not drink enough the fiber will do the opposite of what you want and constipate you even more.

 

There seems to be a new trend to NOT recommend adding fiber to your diet and comes from this study below:

Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms.    Ho KS et al.  World J Gastroenterol 2012;18(33): 4593-4596.

“This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth. Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.”

But like many no matter how much fat and food you eat if you don’t supplement with fiber you don’t go to the bathroom as often as you should and get very constipated.

So decide what works for you…

 

Low carb chicken crust pizza – Keto Fathead Pizza

Low carb chicken crust pizza

This is so simple and my favorite low carb keto pizza. All you need is 1l pound ground chicken, 1/2 cup mozzarella, 1/2 cup parmesan cheese, seasoning and toppings.

Mix ground chicken with half cup of mozzarella and 1/2 cup parmesan. Season as per your liking and flatten on parchment paper on a cookie sheet then put in oven at around 375 degrees for like 20 min. Take out and put on toppings and raise heat to around 400 and put back for maybe 10 min or so until toppings are melted.

Here are some various photos of my chicken crust pizza:

chicken crust pizza, low carb pizza, keto pizza, fat head pizza chicken crust pizza, low carb pizza, keto pizza, fat head pizza chicken crust pizza, low carb pizza, keto pizza, fat head pizza

Keto-Lytes™ Electrolyte and Keto Flu Support

Keto-Lytes™ Electrolyte and Keto Flu Support

Keto-Lytes™ is one of the most useful supplements for those on a ketogenic diet or those who do extended fasts during intermittent fasting.

keto flu support supplement

Keto-Lytes™ is most commonly used by low-carb dieters to combat the symptoms if keto flu such as dizziness, headaches, nausea brain fog, fatigue, muscle weakness or cramps and diarrhea.

In the beginning of a Ketogenic Diet some people may experience something that is known as “keto flu” where they may feel somewhat lightheaded, nauseous, fatigue and maybe even headaches. These flu-type symptoms usually only happen in the beginning stages of the diet while the body is switching over from burning glucose to ketones it can also be symptoms of withdrawal from carbohydrates. It can take the body sometime to adapt to this process and for the keto flu to subsided.

Electrolytes (sodium, magnesium and potassium) are often lacking on a ketogenic or low carb diets. Low carb, ketogenic expert and researcher Dr. Jeff Volek has stated that mineral and electrolyte management is the key to avoiding side effects typically associated with a ketogenic or low carb diet. Lack of electrolytes (sodium, magnesium and potassium) seems to be the major cause of the “keto flu”.

Some remedies include upping your fat intake as well as adding salt to your meals. Most people find the easiest and most effective solution is to boost their electrolyte intake with full spectrum electrolyte supplement. This is where Keto-Lytes™ comes in so handy.

Each capsule contains:

202mg Sodium
99mg Potassium
25mg Calcium
50mg Magnesium
400 IU Vitamin D to help the body absorb and utilize calcium.
37mg Phosphorous
271mg Chloride (sodium/potassium chloride)
500mcg Boron
5mg BioPerine® (for enhanced absorption)

In addition to keto flu symptoms, Keto-Lytes™ can also help support essential electrolyte levels when taken prior to exercise.  It can support sports performance, replace minerals lost through sweating, people working in high temperatures, and anyone expecting to experience high levels of fluid loss.

Most users find 2-3 capsules prior to exercise, especially if they exercise/workout/run in a fasted state to help support electrolyte levels.

Those looking to combat the dreaded “keto flu” symptoms during the first 1-2 weeks of a low carb, ketogenic diet may find 2-3 caps with meals helpful. Not to exceed 10 caps per day. Then reduce to a maintenance dose to 2-3 caps a day as needed or just prior to strenuous activity, exercise etc.

For athletes such as runners, cyclists, weightlifting and cross fit looking to support electrolyte levels take 1-2 capsules with water prior to and during prolonged exercise. For extended events take 1 capsule every 30-60 minutes as needed. An additional 1-2 capsules after a bout of strenuous exercise to help replenish lost electrolytes.

To view more info or purchase click the following: https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support

 

Supplements when on a PSMF diet

Recommended supplements for a PSMF diet

As mentioned in a previous blog post, a PSMF is such an extreme diet that drastically restrict BOTH fat and carbs, there could the risk of nutrient deficiency. Because of that there are specific supplements that are not only recommended but required when following a PSMF.

Some pretty basic but much needed supplements while following a PSMF are:

Fish Oil
Multivitamin
Electrolyte supplement
Fiber
ECA stack (optional)
Protein powder (optional)

Fish Oil – The PSMF Diet lacks in essential fatty acids(also know as EFA’s), so a supplement will be needed. Most recommend up to 10,000mg/day which on average is 10 softgels a day. KetoGenics Mega EPA/DHA is a triple strength fish oil product and a great price.

https://www.ketoshop.com/products/mega-epa-dha-fish-oil

A Multivitamin/Multi-mineral supplement: The lack of fruit combined with limited vegetables could lead to vitamin deficiencies especially the longer you are on the diet. Play it safe and take a multivitamin/mineral supplement when following a PSMF. Keto Multi-Vit would be a good choice in this regard. https://www.ketoshop.com/products/keto-multi-vit

Electrolytes: Sodium/Potassium/Magnesium should be added to any ketogenic or low-carb diet and even more so on a PSMF. Most “keto flu” symptoms come from proper electrolyte balance – typically it is recommended to supplement with 3-5 g of sodium, 1 g of potassium (most pills come in 99mg amounts), 500 mg of magnesium, this should help with fatigue. In addition 600-1000 mg/day of calcium is also recommended. An all in one like Keto-Lytes would fit in perfect here.

https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support

Fiber: If you are not getting enough from eating fibrous veggies (broccoli, cauliflower, etc) which is usually the case on a PSMF then adding in some Pysllium fiber is a great help. Sugar free Metamucil or Pysllium fiber capsules work wonders. Check out KetoGenics Pysllium fiber capsules. https://www.ketoshop.com/products/psyllium-fiber-capsules

ECA stack (Ephedrine, Caffeine, Aspirin) – optional but many find it can be essential for blunting hunger, giving you tons of energy and well lets be honest, the most researched “fat burner” in history

Protein Powder: Many have no issues with using them and find they are needed to hit their daily protein total but are not very satiating so if you want to use some then try to get micellar casein which will have a better chance of filling you up vs whey. For PSMF, casein is better than whey because it digests slowly and is more filling.

Interested in following a PSMF diet? Join the PSMF Facebook group and converse with others doing the same.

Ketogenic Diet and the Keto Flu

What is the Keto Flu?

In the beginning of a Ketogenic Diet some people may experience something that is known as keto flu where they may feel somewhat lightheaded, nauseous, fatigue and maybe even headaches. These flu-type symptoms usually only happen in the beginning stages of the diet while the body is switching over from burning glucose to ketones it can also be symptoms of withdrawal from carbohydrates. It can take the body sometime to adapt to this process and for the keto flu to subsided.

Lack of electrolytes (sodium, magnesium and potassium) seems to be the major cause of the keto flu.  Some remedies include upping your fat intake as well as adding salt to your meals.

Most people find the easiest and most effective solution is to boost their electrolyte intake with full spectrum electrolyte supplement. This is where Keto-Lytes™ comes in so handy.

Keto-Lytes™ is most commonly used by low-carb dieters to combat the symptoms if keto flu such as dizziness, headaches, nausea brain fog, fatigue, muscle weakness or cramps and diarrhea.

We also recommend a solid multi mineral supplement like KetoGenics Mega Mineral and of course a daily multi vitamin like Keto Mutli-Vit that has added electrolytes to support overall health.

 

PSMF – Protein Sparing Modified Fast | Lyle McDonald Rapid Fat Loss

PSMF – Protein Sparing Modified Fast

PSMF stands for Protein Sparing Modified Fast.

A PSMF is a temporary diet to kick-start rapid weight loss in people who are already severely obese or for people that are very lean, in-shape and need to lose those last few pounds be it stubborn body fat or just the last few pounds when trying to reach their goal weight. A PSMF is often used the last few weeks before a photo shoot, vacation (hitting the beach), fitness shows, etc or to break a stall. A PSMF should NOT be considered a long term solution but more of a safe-crash-dieting method for hitting very low body fat levels.

The basic premise is LOW fat, LOW carbs and HIGH protein. It is basically a ketogenic diet because of the low carbs (30gms or less) but varies in design of a true keto/high-fat set up in that the fat intake is drastically reduced. Both a PSMF and a ketogenic diet will put ones body in ketosis and fat will be the bodies preferred fuel source.

The reason why a PSMF works so well is because on a ketogenic diet your body burns fat for its fuel/energy and if you do not provide the body with adequate fat (from food intake) the body is forced to use up stored body fat at a RAPID rate, hence why the PSMF is so effective for fat loss.

The protein intake is kept HIGH to preserve muscle mass, and it does very well.

Example of macro breakdown of a 200lb person with 10% body fat (180lbs lean mass):

15-30gms of carbs
15-30 gms of fat (be sure to include 10gms of fish oil in that total)
1.5gms-2gms of PROTEIN per pond of lean mass so 270-360gms. These numbers are for those on the high end of the activity level (cardio and weights). Other people can get by with 1-1.5gms per pound of lean mass.

From what I have seen, your daily caloric total will probably be 50-60% of what you are normally used too. My normal cals vary from 1800-2300, on a PSMF its around 1200-1400.

** Recommended supplements for a PSMF diet: **

Some pretty basic but much needed supplements while following a PSMF:

Fish Oil – The PSMF Diet lacks in essential fatty acids(also know as EFA’s), so a supplement will be needed. Most recommend up to 10,000mg/day. KetoGenics Mega EPA/DHA is a triple strength fish oil product and a great price.

https://www.ketoshop.com/products/mega-epa-dha-fish-oil

A Multivitamin/Multi-mineral supplement: The lack of fruit combined with limited vegetables could lead to vitamin deficiencies especially the longer you are on the diet. Play it safe and take a multivitamin/mineral supplement when following a PSMF. Keto Multi-Vit would be a good choice in this regard. https://www.ketoshop.com/products/keto-multi-vit

Electrolytes: Sodium/Potassium/Magnesium should be added to any keto or low-carb diet and even more so on a PSMF – typically it is recommended to supplement with 3-5 g of sodium, 1 g of potassium (most pills come in 99mg amounts), 500 mg of magnesium, this should help with fatigue. In addition 600-1000mg/day of calcium is also recommended. An all in one like Keto-Lytes would fit in perfect here. https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support.

In addition some will find taking both Ket-Lytes and a Multi Mineral complex covers their bases very well. https://www.ketoshop.com/products/mega-mineral-complex

Fiber: If you are not getting enough from eating fibrous veggies (broccoli, cauliflower, etc) which is usually the case on a PSMF then adding in some Pysllium fiber is a great help.. Sugar free Metamucil or Pysllium fiber capsules work wonders. Check out KetoGenics Pysllium fiber capsules. https://www.ketoshop.com/products/psyllium-fiber-capsules

ECA stack (Ephedrine, Caffeine, Aspirin) – optional but many find it can be essential for blunting hunger, giving you tons of energy and well lets be honest, the most research “far burner” in history 🙂

Protein Powder: Many have no issues with using them and find they are needed to hit their daily protein total but are not very satiating so if you want to use some then try to get micellar casein which will have a better chance of filling you up vs whey. For PSMF, casein is better than whey because it digests slowly and is more filling.

Exercise: keep it simple, weights – cut the intensity and frequency in half. Same thing for cardio, most do not even need to do cardio on a PSMF but if you must keep it short or do some LISS on the treadmill (Low Intensity State State cardio).

If you really want to succeed on a PSMF then I HIGHLY recommend you buy Lyle McDonald’s “Rapid Fat Loss Handbook”

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/

Lye has brought this diet to the mainstream and has a HUGE following among bodybuilders and fitness enthusiasts.