Help! Constipation impacting weight loss?

crewgirl86
crewgirl86 Posts: 28 Member
edited November 22 in Health and Weight Loss
Nearly 4 weeks ago, I began a low-carb sugar detox diet. A typical day includes meals like:

Breakfast: Frittata w/eggs, chicken sausage, veggies
Snack: packet of almond butter + celery
Lunch: Salad with oil and vinegar, baked chicken
Snack: cucumbers, baby carrots
Dinner: Broth based soup w/chicken, 1/2 avocado, salad
After dinner: 1 bottle of kombucha

I am exercising daily, and drinking a ton of water. (Definitely 8+ glasses/day)

The first week, I dropped 3 pounds very quickly! The past two weeks, my weight has been stuck. I have also felt somewhat constipated for the past week. I am feeling like I am getting enough fiber from veggies, but obviously something must be wrong. :( I have also tried taking a Magnesium supplement + Psyllium Husks, with only VERY minimal relief (mostly they just make me gassy.) Help! I am so anxious to feel cleared out and see the scale move once again....
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Replies

  • crewgirl86
    crewgirl86 Posts: 28 Member
    Yup. If i had the answers i wouldn't be asking here.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Raspberries are low carb and have decent amounts of fibre.

    Not all magnesium works the same. Citrate and oxide are usually used for constipation issues. I had to take around 600mg every night before bed when i was low carbing, as i also had issues,,,
  • jgnatca
    jgnatca Posts: 14,464 Member
    What? There are fiber bombs with every meal. Veggies, celery, salad, cucumbers, baby carrots, avocado and Kombucha.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    When you log your food how much fibre does it say you are getting? I eat 8 serves of veges a day and still wouldn't reach my fibre goals without some wholegrains thrown in.
  • dfnewcombe
    dfnewcombe Posts: 94 Member
    Keep playing with your dietary fiber and keep track of days that you do um you know- have a BM so that you will find what is successful for you. In the meantime, try a cup of senna "smooth move" tea at night. If this persists, you will need to seek advice from your pcp.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Lillymoo01 wrote: »
    When you log your food how much fibre does it say you are getting? I eat 8 serves of veges a day and still wouldn't reach my fibre goals without some wholegrains thrown in.

    I suspect incomplete entries. Veggies are loaded with fibre.
  • pamfgil
    pamfgil Posts: 449 Member
    Advice when I talked to my dietitian with same issue, get your liquid intake over 2 litres, mostly water, you may need to add 500-ml over what you're currently doing even if you are over 2 litres at the moment, 2nd if that doesn't work after 3 to 4 days look into adding a prune or two up to 5 per day to your diet, start slowly with the prunes with one per day and increase over a week or two
  • timtam163
    timtam163 Posts: 500 Member
    edited October 2017
    There are also hormonal fluctuations that can cause constipation. If it's not your diet or a medical condition, it should resolve by itself. Stay hydrated and keep eating that fiber. And see a doctor if it starts to worry you.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    Orphia wrote: »
    Lillymoo01 wrote: »
    According to the USDA database for fibre per 100 grams

    Carrot 2.8 grams
    Celery 1.6 grams
    Cucumber 0.5 grams
    Spinach 4.1 grams
    Broccoli 2.6 grams
    Kale 3.6 grams
    Cos Lettuce 2.1 grams

    If you ate all of that in a day you have had 14 serves of vegetables and would only be getting 17.3 grams of fibre which is considerably below the recommended amount of 25 grams. I don't know what kombucha you are having but it normally isn't a calorie bomb because it contains no fibre.
    The only thing that you are eating which is a calorie bomb is the avocado at 6.7 grams per 100 grams.

    Why did you not include the avocado? That brings the OP up to the recommended intake.

    Because she would not be eating that much vegetable on a keto diet. I doubt she is eating half that. Also, jgnatca stated that vegetables are loaded with fibre and my entries must be incomplete. I was showing that this is not the case. It is obvious that the op is having problems with constipation because there is not enough fibre intake. It is even more obvious that too much fibre is not her problem.

    Pssst your maths is also lacking. 17.3 + 6.7 does not equal 25.
  • xxzenabxx
    xxzenabxx Posts: 948 Member
    Try a probiotic supplement. Trust me. I've suffered from chronic constipation my whole life. Only that helped. Also drink warm lemon water in the morning as it really triggers bowel movements.
  • hydechildcare
    hydechildcare Posts: 142 Member
    Try some black coffee just a swig. I have constant bowel issues, have my whole life, coffee does the trick for me, but if I add milk or sugar it doesn't help. I also find going for a job or long walk will help. If you want to add a high fiber bread try Ezekiel bread, normally in the frozen section. Lots of fiber a filling.
  • SCoil123
    SCoil123 Posts: 2,111 Member
    SolotoCEO wrote: »
    Remember that most trainers are not nutrition experts. To me you are missing fats and fibre. Fruit is a major source of relief - pears, apples, etc. They also have nutrients you are missing. Add a couple of pieces of fruit for a few days and you should be good to go (yes, pun intended).

    This. I suspect it is a fat and fiber issue.

    When I first reduced my carbs I got backed up too. I am not keto and eat moderate carb now. I had to increase my fat intake to get my body feeling good again though when I made the switch and maintain my fiber. How many grams of fat and fiber are you getting each day?

    When I tried low carb with high protein I had your same problem.
  • thebuz
    thebuz Posts: 221 Member
    Please read up on the difference between soluble and insoluble fiber. One kind (soluble) moves through you (often found in veggies and the other (insoluble) pulls water into the intestines. I have hepatic flexure syndrome and I eat tons of veggies and fruit however I need to take psyllium husk (insoluble) in larger quantities than the average person to stay regular.
  • LauraHerman1
    LauraHerman1 Posts: 10 Member
    I also had problems when starting my low carb diet. I was getting 30 grams of fiber before mostly from whole grains. After starting my low carb diet I was barely getting 20 grams per day. Veggies just do not have that much fiber per serving. I had to add back in some whole grains and drink more water. I also started taking an essential amino acid supplement which increased my water intake (a powder I mix with water) and also take 400 mg of Magnesium glycinate at bedtime. Now I am more regular.
  • smantha32
    smantha32 Posts: 6,990 Member
    crewgirl86 wrote: »
    Nearly 4 weeks ago, I began a low-carb sugar detox diet. A typical day includes meals like:

    Breakfast: Frittata w/eggs, chicken sausage, veggies
    Snack: packet of almond butter + celery
    Lunch: Salad with oil and vinegar, baked chicken
    Snack: cucumbers, baby carrots
    Dinner: Broth based soup w/chicken, 1/2 avocado, salad
    After dinner: 1 bottle of kombucha

    I am exercising daily, and drinking a ton of water. (Definitely 8+ glasses/day)

    The first week, I dropped 3 pounds very quickly! The past two weeks, my weight has been stuck. I have also felt somewhat constipated for the past week. I am feeling like I am getting enough fiber from veggies, but obviously something must be wrong. :( I have also tried taking a Magnesium supplement + Psyllium Husks, with only VERY minimal relief (mostly they just make me gassy.) Help! I am so anxious to feel cleared out and see the scale move once again....


    I'm going through the exact same thing for the same reason. I've been consuming too much sugar and it makes my joints ache after awhile. I only plan to do low carb for 3 weeks max, and I'm at the beginning of week 2. I figure I'll be regular again once I go back to eating more balanced.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    lynn_glenmont wrote: »
    So you're on a "detox" diet that is preventing your body from eliminating waste??

    We're not gonna circle back to this?
  • misnomer1
    misnomer1 Posts: 646 Member
    smantha32 wrote: »
    crewgirl86 wrote: »
    Nearly 4 weeks ago, I began a low-carb sugar detox diet. A typical day includes meals like:

    Breakfast: Frittata w/eggs, chicken sausage, veggies
    Snack: packet of almond butter + celery
    Lunch: Salad with oil and vinegar, baked chicken
    Snack: cucumbers, baby carrots
    Dinner: Broth based soup w/chicken, 1/2 avocado, salad
    After dinner: 1 bottle of kombucha

    I am exercising daily, and drinking a ton of water. (Definitely 8+ glasses/day)

    The first week, I dropped 3 pounds very quickly! The past two weeks, my weight has been stuck. I have also felt somewhat constipated for the past week. I am feeling like I am getting enough fiber from veggies, but obviously something must be wrong. :( I have also tried taking a Magnesium supplement + Psyllium Husks, with only VERY minimal relief (mostly they just make me gassy.) Help! I am so anxious to feel cleared out and see the scale move once again....


    I'm going through the exact same thing for the same reason. I've been consuming too much sugar and it makes my joints ache after awhile. I only plan to do low carb for 3 weeks max, and I'm at the beginning of week 2. I figure I'll be regular again once I go back to eating more balanced.

    We have now graduated to blaming joint aches on sugar?
This discussion has been closed.

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