The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Ive been carb cycling for about 4 weeks now. Havent been perfect, and some of my refeeds have been pretty big, but I have steadily lost weight, down a total of 6lbs nad my clothes are definitely looser.
This week something has changed. I am bloated and constipated. I also am suffering of lower abdominal cramps. Needless to say I feel fat, and not as good as I felt the first few weeks.
Ive read a few things here and there that says my lower carb intake on the low days is contributing to constipation. However, my high carb days are pretty high in fiber, and I would think that would help regulate me.
I also know that in the past, my body would respond with some nasty hormonal changes and changes in my menstral cycle when I would exercise a bit too hard and diet hard at the same time.
Does anyone have any experience or information on this? My symptoms remind me of the very early stages of pregnancy.
well, if it's a fibre issue you can try adding in fibre supps on your lower carb days to get a more constant fibre intake. that with maybe some beano might help, and there's always the aid of an enema to get things going (so I hear… can't say I've done that particular fix myself).
Unless you're preggers, in which case… congrats and keep away from me, that stuff catches.
Its a common issue with low carbing and just dieting down in general.
If you are getting good fiber then the two other main issue to first discuss are fat and water. How are those first and we will go from there.
Are you getting good amounts of fats on your low carb days? Usually it is the fat that gets neglected because people don't want to give up their volume and it starts to lead to problems both hormonally and in the constipation department.
Its a common issue with low carbing and just dieting down in general.
If you are getting good fiber then the two other main issue to first discuss are fat and water. How are those first and we will go from there.
Are you getting good amounts of fats on your low carb days? Usually it is the fat that gets neglected because people don't want to give up their volume and it starts to lead to problems both hormonally and in the constipation department.
fat is good, 50g on low carb days at least
water is good too, urine is quite clear most of the time
If this is indeed due to a reduced volume of food (Bowel movements are smaller than usual), than perhaps I just need to cycle in some carb up days where I eat mostly high fiber carbs (keep protein and fats low) to add some extra bulk, but keeping calories constant.
So if my normal carb up day is a 40p/40c/20f ratio at 1600 calories, maybe to cycle in a 20p/60c/20f at 1600 calories would be the trick. Worth a try?
Might be a mix of soluable and insoluable fiber, too.
I can eat mountains of veggies and it does not make a big difference; when I add soluable fiber, it certainly helps (can't do too much 'cause that causes problems also).
There is a brand of high fiber crackers that are very popular on "low carbing" forums--Scandanavian crackers or something like that. High fiber and low net carbs. Many people swear by them for keeping them regular when dieting/lowcarbing.
Don't know if any of you remember, but I've had chronic terrible constipation for decades, not painful, but very infrequent movement.
My combo that I have found, that seems to be working finally!!!:
12g (2T) of psyllium husks in warm water
1 colace 100mg
miralax 2-3 x per week
olives, olive oil
So wonderful to actually find something that works. If I take half the psyllium, nothing happens...
bloating and constipation and other issues
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