How Do You Stay "Regular" Toilet-Wise?
chesstauren
Posts: 11 Member
I noticed that when I'm losing weight, I go to the toilet maybe once every 4-5 days and it's usually a huge effort because of the constipation. How do others stay regular?
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Replies
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Are you getting sufficient fiber?
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I used to eat wheat bran while on a diet, but that was years ago. They stopped selling it. I refuse to buy cereal while dieting, because of all the sugars.7
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You don't need cereal to get fibre. I try to get most of my fibre from fruits and veggies, but I have also added psyllium to things.3
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Fibre, sufficient good fats, water, exercise.
Fibre comes in many foods not just cereal and there are a few high fibre cereals with very little sugar.4 -
chesstauren wrote: »I used to eat wheat bran while on a diet, but that was years ago. They stopped selling it. I refuse to buy cereal while dieting, because of all the sugars.
Wheat bran is still sold (I saw it last week), but it might not be where you live. If that's a source you enjoy, maybe you could order some online?
Do you eat fruit? Pears and raspberries are high fiber (other fruits too, these are just some of my favorites). Of course, if you're limiting sugar, these will also be a concern. Avocado is also higher in fiber than you might think -- ten grams in a 146 gram serving (about one cup).
Beans? They're packed with fiber.
Many vegetables are good sources of fiber and they can be especially great when you're counting calories because many of them are easy to fit into your calorie goal.
Whole grains are another way to boost fiber. If you don't want cereal, maybe oats would be something you could fit into your day.6 -
I noticed your earlier post saying that you eat 1200 calories, plus you exercise. The problem might be that you're not eating enough.12
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The problem is that it's crazily expensive. I used to buy wheat bran for like $1 per pound, but online it costs $20 or more.janejellyroll wrote: »Wheat bran is still sold (I saw it last week), but it might not be where you live. If that's a source you enjoy, maybe you could order some online?
I'm on a low carb diet though, so I'd rather avoid anything with sugar or starch.janejellyroll wrote: »Do you eat fruit? Pears and raspberries are high fiber (other fruits too, these are just some of my favorites). Of course, if you're limiting sugar, these will also be a concern. Avocado is also higher in fiber than you might think -- ten grams in a 146 gram serving (about one cup).
Beans? They're packed with fiber.
I eat about 1 pound of vegetables a day, but it's mostly steamed green beans and broccoli. Doesn't really help.janejellyroll wrote: »
Many vegetables are good sources of fiber and they can be especially great when you're counting calories because many of them are easy to fit into your calorie goal.
Again, that's carbs, which I would like to avoid. It seems like the only solution is taking the psyllium, which is rather expensive.janejellyroll wrote: »Whole grains are another way to boost fiber. If you don't want cereal, maybe oats would be something you could fit into your day.
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goldthistime wrote: »I noticed your earlier post saying that you eat 1200 calories, plus you exercise. The problem might be that you're not eating enough.
My BMR is about 1600 so 1200 calories is a rather moderate cut. And I don't exercise every day. Although when I do, it's usually 1500 or more calories.2 -
I thought MFP set 1500 as a minimum for males. Are you able to close out your diary each day. Sorry, I'm not familiar with MBR. Are you saying that is your maintenance calories?
Oh wait, did you mean BMR? If so, that's your calorie burn with zero activity factored in.2 -
Probably more fiber. Certain veggies, fruits, and oatmeal can help. One way that works for me is to eat Oatmeal with ground flax seeds1
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Yeah, I meant the Base Metabolic Rate. I live a rather sedentary lifestyle so 1200 calories is just fine for me. The only problem is the constipation.goldthistime wrote: »Oh wait, did you mean BMR? If so, that's your calorie burn with zero activity factored in.
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My diary is open and I have no problem poopin
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chesstauren wrote: »
The problem is that it's crazily expensive. I used to buy wheat bran for like $1 per pound, but online it costs $20 or more.janejellyroll wrote: »Wheat bran is still sold (I saw it last week), but it might not be where you live. If that's a source you enjoy, maybe you could order some online?
I'm on a low carb diet though, so I'd rather avoid anything with sugar or starch.janejellyroll wrote: »Do you eat fruit? Pears and raspberries are high fiber (other fruits too, these are just some of my favorites). Of course, if you're limiting sugar, these will also be a concern. Avocado is also higher in fiber than you might think -- ten grams in a 146 gram serving (about one cup).
Beans? They're packed with fiber.
I eat about 1 pound of vegetables a day, but it's mostly steamed green beans and broccoli. Doesn't really help.janejellyroll wrote: »
Many vegetables are good sources of fiber and they can be especially great when you're counting calories because many of them are easy to fit into your calorie goal.
Again, that's carbs, which I would like to avoid. It seems like the only solution is taking the psyllium, which is rather expensive.janejellyroll wrote: »Whole grains are another way to boost fiber. If you don't want cereal, maybe oats would be something you could fit into your day.
Yeah, when you eliminate a lot of high fiber foods from your diet, supplementation may become your best option.
Also, as mentioned above if you're eating very low calorie (and I would consider netting below 1,200 to be that), you aren't going to have much food in your body. This can make it more difficult to go regularly, especially if your diet is already lower in fiber.3 -
This has been a problem on and off for years, irrespective of diet. I take a fiber supplement every morning and magnesium pill every evening.2
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Do you eat enough fats? They are not only important for your brains and vitamin absorption, but also keep things moving.3
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Lots of water, Psylium husk pills (on days I don't get enough fiber), and a probiotic.1
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Generally fats, fiber, water and exercise move things along pretty well.
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It could just be an adjustment period, maybe? When I first started tracking cals and cutting out a lot of the extremely fatty foods I was eating, I was plugged up on the daily, but it *ahem* worked itself out.0
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Our cat has the same problem. The vet said to give her some Miralax every morning. Works like a charm.1
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If there is not enough bulk in your diet there just isn't enough there to push things through. It sounds like the only fibrous carbs you allow yourself are beans and broccoli, and all grain style fibers you consider too expensive or too sugary. Let's take a peek outside the box.
- popcorn, plain, air popped, is low cost, low calorie, low sugar, high bulk.
- Wheat puffs, same
- Spoon size shredded wheat, no sugar added
- Watery vegetables and fruit will give you bulk, low calorie, and fiber. There are courgettes/squash, watermelon, cucumber
- Oatmeal. High in soluble fiber.5 -
I used to have this problem. I started taking 200 mg of magnesium every other day (with a lot of water). Cleared the problem right up and isn't a laxative so your body won't get dependant on it. You can take 200-400 mg daily but I didn't need that much.2
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chesstauren wrote: »
Yeah, I meant the Base Metabolic Rate. I live a rather sedentary lifestyle so 1200 calories is just fine for me. The only problem is the constipation.goldthistime wrote: »Oh wait, did you mean BMR? If so, that's your calorie burn with zero activity factored in.
Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings and be tracking Fat and Fiber.1 -
I used to have this problem. I started taking 200 mg of magnesium every other day (with a lot of water). Cleared the problem right up and isn't a laxative so your body won't get dependant on it. You can take 200-400 mg daily but I didn't need that much.
It is a laxative and it messes with your gut and the baceria there. Taking it once in a while should be ok, but not regularly.4 -
20 grams of chia seeds with water to make a pudding. Add some dark chocolate and a couple drops of stevia and I'm golden.2
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make sure you get enough of the 3 "F"'s . . . Fat, Fiber, and Fluids. People should be averaging something close to 25 grams of fiber per day and most don't get enough. You should also get a mix of soluble and insoluble fiber. The insoluble is what bulks up the waste and helps you stay regular.1
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Are you keto levels of low carb?
From what others have said, every 4 days or so sounds like the norm. Some people even consider that a feature, not a bug, though I personally wouldn't.4 -
I used to have this problem. I started taking 200 mg of magnesium every other day (with a lot of water). Cleared the problem right up and isn't a laxative so your body won't get dependant on it. You can take 200-400 mg daily but I didn't need that much.
It is a laxative and it messes with your gut and the baceria there. Taking it once in a while should be ok, but not regularly.
Magnesium is NOT a laxative. It is an essential electrolyte needed for proper muscle, nerve, and enzyme function. Many who get muscle cramps are low in magnesium, not potassium. Oral magnesium tablets are magnesium oxide.
Milk of magnesia, on the the other hand is a suspension of magnesium hydroxide. This different form of magnesium both lowers acidity in the stomach and also helps draw water to the intestines which assists in bowel movements.
Milk of magnesia IS a type of laxative. Magnesium supplements are not.15 -
This is one of those subjects where what you eat becomes important to discuss. A lot of people on MFP talk about how it doesn't matter when losing as long as there's a deficit, and while true to an extent it really isn't that simple for a lot of people. Proper nutritional balance matters to keep your body functioning properly while losing.
Make sure you are getting enough fiber, fats, and proper hydration. What "enough" means will be different for each person.7 -
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What were your "bathroom habits" before you went on a diet? Everyone is different.
I know you said you are on keto, how has your diet changed and how recently?0
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