Irregularity with phase I of the SBD??

[lizabro]

I have just finished the first week of Phase I of the SBD and have lost 4 pounds but the biggest problem I've encountered is irregularity. Is that common with the big change in diet? It's frustrating to me since I normally eat alot of fiber with my Kashi cereal and fiber bars, etc., which are not allowed on Phase I. I'm drinking plenty of water but . . . still not helping. Just wondered if anyone else had the same problem?
Thanks.

[Kimboroni]

Are you eating lots of veggies (at least 4½ cups daily), including a couple of daily servings of beans/legumes? Getting in your milk/yogurt? It's not only fiber that helps, but also the other kinds of carbs, as not getting enough of them creates an imbalance in your system that can lead to constipation, among other things.

[Magna]

Some people do take fiber supplements in phase 1 (tablets or sugar-free powder that's mixed into water).

[Chris55]

Beans. Beans. Beans.

[susiebroomy63]

Hi there,

Chewing each mouthful well is extremely important in regard to "getting things moving".

[lizabro]

Thanks for all the tips . . . I will eat more beans
Lisa

[RedRox]

Stay well hydrated too. Lots of water helps too!

[lizabro]

I don't think I could possibly drink anymore water! That's always been a way of life for me, but thanks!

[golfingguy]

Both my wife and I have experienced irregularity since starting SB on July 5th. It was most acute in P1, but even now neither of us "goes" like we used to. I have not seen a valid medical reason for this here (although I haven't read all the posts...). I am guessing that our bodies are processing less greasy foods and this has something to do with it. We have plenty of fiber.
At this point, two weeks into P2, it is not as difficult, however it is still not a daily occurence. Since we feel fine, and are certainly eating plenty, I am not concerned, although I am curious to find a valid medical/ scientific explaination for the change.

[lizabro]

I am finishing P1 on Thursday (thank GOD) and am looking forward to introducing more fiber into my diet. If anyone does know the scientific reason for the changes in regularity, please advise. I have lost 7 pounds in 11 days and feel well except for a drop in energy in the early afternoons. I'll keep on keepin' on . . .
Thanks!

[Kimboroni]

As I said, it's not just about fiber.

One explanation that I've heard is that it's from a release of arachidonic acid in your system. Making sure you get enough non-fiber carbs (sugar and starches) really helps. So does making sure you eat enough good fats. I also read that adding cinnamon helps.

And limit cheese. The current recommendation for SB is no more than 2 servings of cheese daily. A serving is 1 oz for block cheese like cheddar and ½ cup for soft cheese like cottage.

Are you getting your 2 cups of dairy (milk and yogurt, not cheese)? Try plain yogurt with cinnamon.

[lizabro]

Thanks for your tips . . . I do eat the non-fat yogurt with cinnamon and almond extract - have done that for years, but I miss putting my Kashi Go Lean Crunch in it!
I don't drink milk - never have but hopefully, the yogurt, and part-skim ricotta that I make dessert with is sufficient.

[Kimboroni]

Ricotta, like all cheese, would count as a protein, not dairy. So try to have 2 cups of yogurt daily if you don't drink milk.

Original Kashi Go Lean will work when you get to p2, but the Crunch version has too much added sugar.

[tevye]

I've been faced with the same problem. I solved it by taking Alli / Orlistat (http://www.myalli.com/), one capsule with each meal. This has worked for me, although I realize not everyone will agree with taking a supplement, even though it is OTC (Over The Counter) and FDA-approved.

[Chris55]

I think part of the reason is also the excessive amount of water lost in Phase 1. I had night sweats also, so I'm thinking that a little dehydration is going on. I ate a serving of beans every day and drank a lot of water and didn't seem to have much of a constipation problem, but I was thirsty a lot without fruit so I ate tomatoes every day, too.