Ive not been very "regular" after starting the reset.... Im not sure on the carb counts either.. So maybe I'm not eating enough veggies..? Is it 25 carbs or 25 net carbs or 50 carbs? Im confused.. Also this isn't a huge change in diet for me, I've been paleo for about a year and a half, and I drink TONS of water... Help!
I alternate between VLC and moderate carbs. The two things that help me the most during the VLC stretches are eating lots of coconut oil... like a spoonful in some coffee or just a spoon at every meal, and taking 2-3 tsp of natural calm (magnesium citrate) every night right before bed. Since I started doing those two things, I've had no issues with constipation on VLC. I was eating plenty of kale and dark leafy greens before and it didn't really help at all.
Carbs is net (minus fiber in US). No more than 50 per day, but he does suggest 25-ish if you have a lot to lose. 25 is nearly Atkins induction levels or VLC - which many people tend to get constipated on. I would suggest eating plenty of green veggies and you could skip counting those carbs ala the Jaminet's PHD.
Constipation is usually helped by adding: 1) some carbs 2) veggies 3) water 4) exercise (walking counts) 5) magnesium
I am doing the leptin reset and my carbs are really low 'cuz I'm diabetic. But I don't bother counting them. And I have a little sweet potato/potato/rice once or twice a week (to avoid the dry eyes, of course!).
This works for me, you'll have to try it yourself. When you get up in the morning and are preparing your 50g of protein, drink 750-1000mL of cold water. It's a lot to drink, and your stomach may hurt the first few times (warm empty stomach is not a fan of lots of cold water) but you'll adapt.
10-20 minutes after that, there's usually some "movement". It gives you something to do while you cook your meat and works by the time you're done eating. Let me know if that works for you.
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