There are many individuals who are planning to lose extra pounds, and keto diet seems like the best option. However, what makes them discontinue the diet plan is keto diarrhea. You should know that keto diarrhea is not a very common issue. It is rare but can lead to various side effects. Most people have a misconception that keto diarrhea is a symptom of keto flu. You should know that both conditions are completely different. Here we have a complete overview of the keto diarrhea and how you can avoid this condition.
What Causes Keto Diarrhea?
Before we can get on with the solution for keto diarrhea¸ it is important for you to understand the cause of diarrhea to assure that you will not have to deal with the same issue again. We have been consuming the food items that have a high concentration of carbs and lower concentration of fats in it. Our system is used to the diet plan; it means that when suddenly we will change from low fats to high-fat concentration, it will take time for our system to adapt to this new diet plan. If we will not give our system enough time, there are chances that we will have to deal with the side effects which is keto diarrhea. It commonly happens when our body is unable to digest the fats properly.
Tips to Cure Keto Diarrhea
It is very easy to cure keto diarrhea. Here we have some of the simple tips that can help you get rid of keto diarrhea in the most effective manner.
1. Drink More Water
A common mistake that most people make is they stop drinking water while they are on a keto diet. You should know that water is important for the proper digestion of food and if you will not have enough water, it will become hard for your system to digest the fats properly. It is important that you drink more water than you normally do, to assure that you can easily digest all the fats that you are consuming and you will not have to deal with keto diarrhea. Drinking more water will protect you from skin problems as well.
2. Maintain Electrolyte Balance
One of the most important things you have to consider is maintaining the electrolyte balance. While you are suffering from keto diarrhea most of the electrolytes will be lost from your body. In this situation it will become hard for you to maintain your health. It better that you increase your salt intake in normal limits. As well as there are different types of healthy drinks available in the market that you can consume to maintain your electrolyte balance. It will not take enough time because once you will start taking electrolytes your condition will improve quickly.
3. Physical Activity is Important
There are many individuals who do not include physical activity in their life. You should know that if you do not move it will become hard for your body to burn all the calories that you have consumed. If you do not work out all the fats that you have consumed in keto diet will be stored as well. It is important for healthy digestion that you should include physical activity in your life. Once you will start working out it will speed up the weight loss process and you will not have to suffer from diarrhea. You will feel fresh and relaxed all the time.
4. Have a Verity of Fats
A common mistake most people make is they only consume a single type of fat in their diet which can be butter or oil. You should know that there are different types of fats naturally produced in the vegetables and fruits that are important for our diet. If you will not consume the different types of fats it will become hard for you to lose all the extra pounds as well as you will increase the chances of suffering from diarrhea. It is better that you consume a variety of fats in your diet to assure that your body can easily adjust to the new diet plan.
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5. Add More Fiber to Your Diet
If you notice that your body is showing the symptoms of diarrhea, it is important that you include more fiber in your diet. Fiver is very important for the digestion of food, as well as it helps to control and maintain the health of digestive system. When you will have more fibers it will help in assimilation of all the fats that are stored in your body and they will be surely removed from your system in a natural way. In this way you will not have to suffer from diarrhea and it will help you maintain your health.
6. Eat More Probiotics and Fermented Foods
There are various healthy bacteria in our gut that are responsible for the digestion of food and breakdown of fats. If the number of these bacteria is disturbed while we are on a keto diet it can easily lead to diarrhea. It is important that you maintain the level of healthy bacteria in your body and the best way to make it possible is by including more probiotics and fermented foods in your diet. Probiotics will help maintain the level of healthy bacteria in your body. It will be helpful for you in the long run.
7. Consumer Smaller Meals
If you notice that your body is unable to digest the fatty food products and it is gettering hard for you to maintain the keto diet you should stop and give your stomach some rest. Once you notice that all the signs and symptoms of diarrhea are gone you should start once again but with a different approach this time. It is important that you take it slow and in small batches increase the fats in your diet. As well as instead of having the 3 large meals it is better that you have smaller meals that will give your body enough time to break down the fats.
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8. Have Digestive Enzymes
One of the most important things that you can include in your diet in the digestive enzymes. No doubt that the production of enzymes in your body will be disturbed when you will consume more fats. In order to maintain the healthy level and cure diarrhea it is better that you consume digestive enzymes. They will help in the breakdown of the fats and maintain the level of healthy enzymes in your body to assure that you will not have to deal with any side effects.
9. Add A Few Dairy Products to Your Meal
If you are not satisfied with artificial enzymes and other products it is better that you consume more dairy products. You should know that they naturally have higher concentration of probiotics and helps stimulate the production of digestive enzymes. In this way you will be able to follow the keto diet without suffering from diarrhea or other side effects that comes with it. However, you have to include the dairy products in the right ratio to assure that you will not disturb your keto diet plan because that is the only way you can get the results that you want.
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Bottom Line
While you are on a keto diet, there are various hurdles that you will have to deal with. There are various minor signs and symptoms that you will have to tolerate to assure that you can lose weight. No doubt keto diarrhea can make things tough for you. But it is important for you to understand that if you are determined there is nothing that can stop you from following the keto diet and losing all the extra pounds. You should not get scared because of a minor keto diarrhea and take it as a challenge. Avoid making all the mistakes that could lead to diarrhea, and you will not have to deal with the same issue again.
No doubt it will take some time for your body to adjust to the next diet plan. However, if you will take baby steps in the beginning, you will not even have to suffer from keto diarrhea. If you are unable to control the problem, it is better that you consult a physician as soon as possible.
Sources:
- https://www.womenshealthmag.com/weight-loss/a22802690/keto-diarrhea/
- https://blog.virtahealth.com/fix-diarrhea-keto/
- https://www.wellandgood.com/good-advice/why-keto-diarrhea-happens/
- https://blog.bulletproof.com/keto-diarrhea-constipation/
- https://pixabay.com/en/abdominal-pain-pain-appendicitis-2821941/
