how to avoid constipation while on keto diet Constipated on keto?

It’s been said that the best diet is the one you can stick to. For many people, the ketogenic (keto) diet offers a way to not only lose weight but improve overall health. By significantly reducing carbohydrates and increasing fats, the body enters a state of ketosis where it burns fat for fuel instead of glucose. However, it’s important to be mindful of the foods you consume on the keto diet. Here are 76+ foods to avoid and some tips on how to avoid constipation on the keto diet, all while staying true to the keto principles. Let’s start with the avoid list. Some of the most common foods to avoid on keto include grains, legumes, most fruits, sweetened drinks, processed foods, and anything high in carbs. However, there are some lesser-known items to stay away from as well, such as milk (which contains lactose), high-carb condiments like ketchup and BBQ sauce, and certain vegetables like potatoes and corn. While these may seem like small things, they can add up quickly and throw you out of ketosis. Now, let’s focus on how to stay regular on keto. One common side effect of the keto diet is constipation. This is often due to a lack of fiber intake and changes in gut bacteria. To combat this, it’s important to make sure you’re eating enough non-starchy vegetables like broccoli, cauliflower, and leafy greens. Additionally, you can supplement with psyllium husk or flaxseeds to increase fiber intake. Here’s an example of a keto-friendly meal plan that focuses on fiber: - Breakfast: Omelette with spinach, mushrooms, and cheese - Snack: Celery sticks with almond butter - Lunch: Chicken salad with lettuce, cucumbers, and avocado - Snack: Hard-boiled egg with a handful of nuts - Dinner: Grilled salmon with asparagus and a side salad with mixed greens, tomatoes, and olives Remember, staying consistent with your food choices and making sure you’re getting enough fiber will help you maintain the benefits of the keto diet while avoiding potential downsides. As always, consult with a healthcare professional before making any drastic changes to your diet. Bon appétit!

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