Your Low Carb Lifestyle

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Your Low Carb Lifestyle

It's hardly a secret that high-protein, low-carb diets have taken North America by storm. You may even be one of the tens of millions of North Americans on these diets that have turned the traditional food pyramid on its end. There's no question these diets aid in weight loss, but they can cause nutrient deficiencies and are deficient in dietary fiber.

While the road to a svelte new you may be paved with high-protein, if you're like most low-carbers it's likely you've also encountered a few potholes along the way.

Unfortunately constipation, stomach upset and bloating are common problems for people on low-carb diets. That's because they aren't getting enough fiber (Smith).

"Any time you make a fundamental change in your diet your body is going to react -- and when it does you are bound to experience certain symptoms or problems," says Stephen Sondike, MD, director of the Nutrition, Exercise, and Weight Management Program (NEW) at Children's Hospital of Wisconsin.

The primary place you are going to see metabolic changes when on any kind of diet is in your gastrointestinal tract. These can include changes in bowel habits often experienced as constipation and upset. The reason is that most of us get whatever little fiber we consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake drops dramatically, and in some to virtually zero. As your fiber intake decreases, your risk of constipation and gastric upset increases.

The irony is, if you follow a low-carb diet correctly, you should be replacing those high-carb foods with low-carb, high-fiber vegetables which should help partially counter the constipation by providing some of the fiber, you were getting before without the excessive carbs.

Unfortunately it is virtually impossible on a low-carb diet to obtain the amount of fiber you need just soley from your food. You will need to top up your fiber to get close to the 38 grams experts say we require each day. This is where Fiberrific can help.

"The one thing I would not do is start taking laxatives -- adding more fiber to your diet is definitely a smarter and healthier way to deal with the problem," says Doris Pasteur, MD, director of the Nutrition Wellness program at Mt. Sinai Medical Center in New York City.

Low-carb diets turn on the fat-burning processes, known as "dietary ketosis." These ketones are also thought to have an appetite suppressant effect. These ketones also cause dehydration - another problem faced by low-carbers.

The solution: Drink more water.

The lower your intake of carbohydrates, the greater your need for a vitamin supplement. That's the mantra that most doctors now recommend that everyone on a low-carb diet should never forget.

The reason? Any time you restrict your diet, particularly in terms of certain food groups, your nutrient levels can drop. But when your diet is low carb, experts say you may be in even greater need for vitamins and minerals.

Sondike agrees and says that, "Any time you are on a weight-loss diet you need a good multivitamin, regardless of whether you are limiting your carbohydrate intake or not," he says.

There is mounting evidence that a low-carb diet can also take its toll on calcium levels. Because of this it is wise to take a calcium supplement beginning at the start of your low-carb diet to safeguard against a possible deficiency.

Finally, if you stick to your low-carb diet via the use of prepackaged foods, experts say read the label carefully to avoid ingredients that are notoriously responsible for gastrointestinal upsets. Among the worst offenders: sugar alcohols (sorbitol, maltitiol, isomalt, mannitol, xylitol, etc.) and artificial sweeteners (aspartame, sucralose, etc.).

For example anything above 10 grams or more of sugar alcohols at a time has been shown to cause gastrointestinal upset - and some low-carb foods have over 30 grams per serving.

A far more pleasant and healthy solution is Stevia. This natural sweetener is healthy, safe (for everyone including diabetics, hypoglycemics and low cabers) and has no calories and no carbs. The best products are the purest, those containing no hidden calories or carbs (matodextrin, silica, alcohol or glycerin). Premium Stevia products are also heat stable so they can be used in cooking and baking without any change in taste. For more information see ReplaceSugar.com.

Basic Protocol:

1) Slowly work your way up to taking at least 1 teaspoon of Fiberrific in 8 oz., of water five times daily.

2) Use Pure-le Natural Stevia products wherever you want to sweeten anything (it is available in powders and liquids). See ReplaceSugar.com.

Advanced Protocol:

1) Slowly work your way up to taking at least 1 teaspoon of Fiberrific in 8 oz., of water five times daily.

2) Use Pure-le Natural Stevia products wherever you want to sweeten anything (it is available in powders and liquids). See ReplaceSugar.com.

3) Work your way up to taking 1 -2 teaspoons, twice daily of Easy Vitamins & Minerals Calcium. See EasyVitaminsandMinerals.com