constipation on keto?

posted this on another thread but wanna see if anyone could help me on a thread of its own... i used to eat a TON of veggies a day and used to be regular. since starting keto i havent gone to the bathroom in 4 days. this is very unusual for my body. i eat as many veggies as i can a day to stay under 30g c. i also supplement with psyllium husk...nothing has worked so far... i have a couple of questions?

how much fiber do you shoot for a day on this diet?

how many veggies do you eat on this diet?

what veggies do you eat on the diet (are they cooked, or raw? i seem to find that has a huge difference on carb intake)?

and also if you supplement...what do you use that works and how much!?


some people say they dont even count there veggies.. should i count them?




due to this constipation i have not seen any weightloss and cant tell if im making progress... please offer some ways to help... i have searched the forum but i want updated opinions.. thank you

Not going nearly as often is very common. I just don't even think about it.

1) I don't shoot for any certain amount of fiber.

2) About 10g of carbs worth.

3) Mostly cooked - Asparagus, Green Beans, Cabbage, Cauliflower, Broccoli, Zucchini. I also buy several of the frozen stir-fry vegetable mixes at walmart and microwave them.

4) I supplement with ON Whey protein powder, fish oil, multivitamin, creatine monohydrate.

5) Yes, count every carb.

If fibre is in check, you NEED to drink MORE water!!! It is vital for proper digestion

The Keto diet also creates low Potassium levels because of what you eat and low potassium causes constipation. Too low of potassium and your muscles can freeze up such as when you poop. :)

"Potassium is a natural constipation remedy that you can quickly use to help you get constipation relief.

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.

Potassium in your colon wall tissues brings in more oxygen, which is required for good cell function and elimination of toxins. In addition, potassium creates an alkaline environment inside and outside the cell, which help protect cell walls from bacteria, fungus, and other pathogens.

Potassium is a powerful source when it comes to cleaning, feeding and building your colon walls. Removing the thin layer of buildup - harden mucus, dried fecal matter, waste derby, heavy metals - against your colon wall can be accomplished by eating those foods that are high in potassium.

Excess buildup on your colon walls of fecal matter and toxins is a cause of continual constipation. This build up prevents your colon walls from functioning properly."

avocados should be a staple on this diet!!!!

How much psyllium husk are you supplementing with? I've found 12-24g (2-4 Tbs.) of psyllium husk does the trick. Of course, if you're not properly hydrated that is a problem also.

theres also the fact that carbs produce more waste than fats do, so u may not go as often

[QUOTE=hardipsrai;354575391]avocados should be a staple on this diet!!!![/QUOTE]

Avocados have almost 1000 mg of potassium. 25% of your daily allowance. More than any fruit out there.

wow didnt know about all that potassium info!! great stuff.. how can i get potassium in my keto diet besides avocado?? reps!! to everyone thank you. p.s i take about 2tbsp of psyllium a day and drink until my pee is clear so im always drinking enough.

its like im bloated but my stomach isnt rock hard but im bloated all the time because i dont go, and its really affecting the weight on the scale i know its because i havent gone but i need to know if im making progress or not and its difficult when you never go to the bathroom :(

thanks everyone any tips and tricks will help a lot

[QUOTE=MariaCL;354589241]wow didnt know about all that potassium info!! great stuff.. how can i get potassium in my keto diet besides avocado?? reps!! to everyone thank you. p.s i take about 2tbsp of psyllium a day and drink until my pee is clear so im always drinking enough.

its like im bloated but my stomach isnt rock hard but im bloated all the time because i dont go, and its really affecting the weight on the scale i know its because i havent gone but i need to know if im making progress or not and its difficult when you never go to the bathroom :(

thanks everyone any tips and tricks will help a lot[/QUOTE]

Well by law they can't put more than 200 mg per serving in potassium supplements. Your body needs almost 4000 a day. Keto cuts potassium way low. But if you take your supplements with every meal that can get you 1/4 of the way there.

Most high potassium foods are carbs.

The two foods higher than 200 mg of potassium that are popular keto foods are avocado, spinach, almonds and other nuts and Cucumber but all except avocado range at around 200 to 400 mg of potassium. So this gives you an indication of people always complaining about constipation on keto. Yeah, food laxatives help like Pysillium husk but you also want a healthy colon and potassium keeps your colon healthy not just move food through.

Plus lack of potassium can kill you since it is what charges your heart and keeps it pumping properly.

Another reason why Carb-ups is very important because you can load up on high potassium foods. Tomatoes, cantelopes, bananas, mangos, prunes, oat bran, beans, pears. raisins, dried fruits, bran foods. potatoes. These foods mention have almost or more than 1000 mg per serving. Loaded with potassium and not processed. Natures food.

[QUOTE=queloque;354596231]Well by law they can't put more than 200 mg per serving in potassium supplements. Your body needs almost 4000 a day. Keto cuts potassium way low. But if you take your supplements with every meal that can get you 1/4 of the way there.

Most high potassium foods are carbs.

The two foods higher than 200 mg of potassium that are popular keto foods are avocado, spinach, almonds and other nuts and Cucumber but all except avocado range at around 200 to 400 mg of potassium. So this gives you an indication of people always complaining about constipation on keto. Yeah, food laxatives help like Pysillium husk but you also want a healthy colon and potassium keeps your colon healthy not just move food through.

Plus lack of potassium can kill you since it is what charges your heart and keeps it pumping properly.

Another reason why Carb-ups is very important because you can load up on high potassium foods. Tomatoes, cantelopes, bananas, mangos, prunes, oat bran, beans, pears. raisins, dried fruits, bran foods. potatoes. These foods mention have almost or more than 1000 mg per serving. Loaded with potassium.[/QUOTE]

wow...thanks for that info...so if you dont mind me asking what do you do to stay regular during keto?

[QUOTE=MariaCL;354597191]wow...thanks for that info...so if you dont mind me asking what do you do to stay regular during keto?[/QUOTE]


I eat avocados, almonds, protein hemp (14 grams of carbs BUT 14 grams of fiber that I mix in a protein drink), No less than 3 or 4 cups of spinach (less than 4 grams of carbs. you can load up on leafy veggies) oils - Fish oils, olive oils, flax seed oils. Olive oils with cooked foods, flax oils with drinks, and fish oils as supplements or eat the fish. Oils are natural laxatives too. My potassium supplements. No more constipation for me that's for sure.

But I also carb-up for two days and I make sure i eat those foods my body needs like berry fruits and tree fruits and bananas and anything high in fiber and potassium. You lose potassium when you sweat.

When I first started keto, I was eating the typical stuff everyone else was...red meats, eggs, blah blah blah. Doesn't help the body to keep the heart and muscles functioning right. It just doesn't.

You will see. By the end of the week i'm depleted. My muscles are tired. My cardio declines. After carb-up, I'm lifting and cardio like never before.

Sugar free Metamucil = life saver

[QUOTE=taf1968;354603881]Sugar free Metamucil = life saver[/QUOTE]

how much though? i took 2 tablespoons today and i dont even feel an urge..

[QUOTE=MariaCL;354604551]how much though? i took 2 tablespoons today and i dont even feel an urge..[/QUOTE]

When I was on keto I was doing a heaping tablespoon in a big glass of water 2x/day . . . once at bedtime and once in the morning. Worked like a charm. I think the first time I took it was at night and it was into the next day before anything happened. The overnight approach really seemed to work well.

[QUOTE=taf1968;354607351]When I was on keto I was doing a heaping tablespoon in a big glass of water 2x/day . . . once at bedtime and once in the morning. Worked like a charm. I think the first time I took it was at night and it was into the next day before anything happened. The overnight approach really seemed to work well.[/QUOTE]

thank you for sharing..repped!

I broke a blood vessel in my eye the other day trying to pinch one

I eat a lot of flax meal and drink a lot of water.

For potassium I've been using NoSalt...

[url]http://www.amazon.com/No-Salt-Regular-11-OZ/dp/B000PEFNF8[/url]

I found it at Wal-mart.

It's 690 mg potassium chloride per 1/4 tsp, 19% DV. Since it's not a "supplement" it's not limited to 3% per serving.

[QUOTE=klir_2m;354742291]For potassium I've been using NoSalt...

[url]http://www.amazon.com/No-Salt-Regular-11-OZ/dp/B000PEFNF8[/url]

I found it at Wal-mart.

It's 690 mg potassium chloride per 1/4 tsp, 19% DV. Since it's not a "supplement" it's not limited to 3% per serving.[/QUOTE]

Good find!!

Yea had that problem for a little while on keto.

Like it was badddd I was getting nervous... but started eating more green veges and it fixed itself. I generally don't count the veges towards my daily carb intake.

i tried mineral oil and still nothing.. could it just be that since im not eating carbs so i have less in my stomach?...my stomach is not hard, and my "poo" isnt hard... its just nothing is really coming out....but i still have a little pouch on my lower stomach!?!? i really dont understand.

[QUOTE=MariaCL;354899551]i tried mineral oil and still nothing.. could it just be that since im not eating carbs so i have less in my stomach?...my stomach is not hard, and my "poo" isnt hard... its just nothing is really coming out....but i still have a little pouch on my lower stomach!?!? i really dont understand.[/QUOTE]

Either your muscles are not moving your food through efficiently or your body is using much of the nutrients. It will be ok. Just give your body time to adjust. If you are eating the right natural laxatives, fibers, a lot of leafy green veggies and taking the appropriate minerals you should be ok.

[QUOTE=queloque;354912301]Either your muscles are not moving your food through efficiently or your body is using much of the nutrients. It will be ok. Just give your body time to adjust. If you are eating the right natural laxatives, fibers, a lot of leafy green veggies and taking the appropriate minerals you should be ok.[/QUOTE]

alright thanks.

First, after a carb up? Does everything work properly? :P

Second, you are on a calorie deficit since when? Because calorie deficit tend to slow down the metabolism a bit so it can result in constipation ... You may search for hypothyro?dism symptoms, pretty much the same! I had the same problem as you when cutting. I was cutting for 8 weeks and my metabolism took a drop at the end when I was at 1600 cal/day. I was starting CKD at that same period so...my abs training was in the bathroom! :( I realise it when my resting heart rate was as slow as 48-50 (usually 65-68) and I was always cold. If it's your case, a big carb up should help restarting the whole machine:D But you do have to drink a lot more water and eat a lot more fiber!

Third, I don't know if you are a diuretic drinker (tea, coffe...), but they may not help because you pee more water...

I have this recipe I take before going to bed.... It's pretty tasty and gave u the half of your fiber intake. I take it every day as my bedtime meal and no need for metamucil ever! It keeps regularity too.

- 1/4 cup ground flax meal
- 2 tbspoon peanut butter
- cinnamon to taste ( i use a full tspoon )
- Sweetener to taste ( I use few drops liquid stevia)

Add 1/2 Cup boilling water to the mix and blend until flax meal soak the water... It became really thick. Eat!

The macros are 300 cal/ 30 g fat/ 2-4 g carb net (depending of your peanut butter), 14 g prot. ( No need for the peanut butter if you want to cut the calories, the flax meal do the trick).

Good luck!!!

[QUOTE=Cathew;354926491]First, after a carb up? Does everything work properly? :P

Second, you are on a calorie deficit since when? Because calorie deficit tend to slow down the metabolism a bit so it can result in constipation ... You may search for hypothyro?dism symptoms, pretty much the same! I had the same problem as you when cutting. I was cutting for 8 weeks and my metabolism took a drop at the end when I was at 1600 cal/day. I was starting CKD at that same period so...my abs training was in the bathroom! :( I realise it when my resting heart rate was as slow as 48-50 (usually 65-68) and I was always cold. If it's your case, a big carb up should help restarting the whole machine:D But you do have to drink a lot more water and eat a lot more fiber!

Third, I don't know if you are a diuretic drinker (tea, coffe...), but they may not help because you pee more water...

I have this recipe I take before going to bed.... It's pretty tasty and gave u the half of your fiber intake. I take it every day as my bedtime meal and no need for metamucil ever! It keeps regularity too.

- 1/4 cup ground flax meal
- 2 tbspoon peanut butter
- cinnamon to taste ( i use a full tspoon )
- Sweetener to taste ( I use few drops liquid stevia)

Add 1/2 Cup boilling water to the mix and blend until flax meal soak the water... It became really thick. Eat!

The macros are 300 cal/ 30 g fat/ 2-4 g carb net (depending of your peanut butter), 14 g prot. ( No need for the peanut butter if you want to cut the calories, the flax meal do the trick).

Good luck!!![/QUOTE]

THAT IS SO STRANGE... im eating 1600 a day and im always cold!! what does this mean??? how did you fix it

Well... You're on a calorie deficit, and by looking at your stats, your not far from your basal metabolism at 1600/cal...You have lost bodyfat ( pretty good thermal isolent:P) and your body is fighting the deficit by slowing down the metabolism....It's normal because you're fighting against your body and he want to win! It means that on a typical day, you burn less calories than before. When you burn calories, you produce heat! ( I have a hard time explaining that because I don't know how! My english has limits...). Anyway, the important thing you have to know is that it will get back to normal once you will eat at maintenance! But it also mean that you can't cut your calories much more because it can have long terms effects on the metabolism if you're at a higher deficit on a long period. (For exemple: anorexia) :D The most wonderfull thing is that with the CKD, the big carb up as a benefical effect on the thyroid. It keeps the metabolism going! After a big carb up, I usually feel the heat :D

I don't think you can really fix it... In that period, I was wearing pants over my shorts and a sleeve over my sport tank at the gym, and I was sleeping with my socks!

My hunch about keto causing body coldness is the increase in catecholamines... According to The Ketogenic Diet, levels of catecholamines increase in the absence of insulin to stimulate FFA breakdown. Catecholamines include epinephrine and norepinephrine... When I was on Cymbalta a while back briefly, which is a Serotonin Norepinephrine Reuptake Inhibitor, I experienced the exact same side effects I had in my first few days of keto: cold hands and feet, a perception of increased body temp but with an overall feeling of being cold, and muscular fatigue.

In fact now that I think about it the side effects are all very similar to ephedrine, at least in high doses taken multiple times throughout the day as I used to do. Ephedrine increases norepinephrine levels too.

For me the more intense side effects were only for the first few days of keto. (It was actually pretty exciting because they felt just like being on Cymbalta, and I lost 20 pounds on Cymbalta a few months ago, so it indicated to me that this diet could really work for me.) Now I only experience the cold extremities, perception of temp seems back to normal, and no more muscle fatigue.

Note my theory on the catecholamine effect on feeling of coldness is just my own conjecture based on my research on keto and my experience with catecholamine increasing medications, don't quote me.

This is a lifesaver. Works next day.
Get it from global healing center dot com



[QUOTE=MariaCL;354501751]posted this on another thread but wanna see if anyone could help me on a thread of its own... i used to eat a TON of veggies a day and used to be regular. since starting keto i havent gone to the bathroom in 4 days. this is very unusual for my body. i eat as many veggies as i can a day to stay under 30g c. i also supplement with psyllium husk...nothing has worked so far... i have a couple of questions?

how much fiber do you shoot for a day on this diet?

how many veggies do you eat on this diet?

what veggies do you eat on the diet (are they cooked, or raw? i seem to find that has a huge difference on carb intake)?

and also if you supplement...what do you use that works and how much!?


some people say they dont even count there veggies.. should i count them?




due to this constipation i have not seen any weightloss and cant tell if im making progress... please offer some ways to help... i have searched the forum but i want updated opinions.. thank you[/QUOTE]