21 day diet why will constipation

The most common problem encountered by many beauty in using the 21-day diet is constipation, although it can receive the effect of weight loss, but it leads to constipation. So what about the 21-day diet constipation? Here we look at it together.

Why is the 21-day diet constipated?

The 21-day diet is a method of extreme control of the diet, eating less, less stool, the number of bowel movements may also be reduced. Secondly, the water intake from the diet will be reduced, and the intestines will absorb water from the stool, resulting in dry stool in the intestines, causing constipation. In addition, during the 21-day diet, there will be less intake of fatty foods, and the intestines lack the lubrication of fats and oils, and other food residues that have been absorbed by the intestines will become increasingly dry and clogged in the intestines, making it difficult to defecate.

What about constipation on the 21-day diet

Drink enough water

During the 21-day diet, you can form the habit of drinking a certain amount of water at a fixed time. If you drink 1000 ml of water (two large glasses) every morning on an empty stomach, you can drink honey water if you don't like water, but the first glass is preferably warm and clear. This can meet the body's need for water, promote intestinal peristalsis, help detoxification, avoid and relieve constipation.

Do proper exercise

Exercise can speed up intestinal peristalsis and promote digestion. When you are constipated during the period of using the 21-day diet, you can choose some suitable exercises to do. Leg bending exercise: supine position. Raise both legs while bending the knee, make the thighs against the abdomen, then restore, repeat a dozen times. Leg lifting exercise: supine position. Raise both legs at the same time, then slowly lower them, repeat a dozen times. Cycling: supine position. Take turns flexing and extending both legs, imitating the action of pedaling a bicycle, with fast and flexible movements and as wide a range of flexion and extension as possible, for 20-30 seconds. Sit-up: sit up from the supine position (posture is not limited); sit up and lean forward, touch the toes with both hands, do 8 times. Anal lifting exercise: 20~30 times a day after defecation, in the morning or at night before going to bed, to enhance or promote the restoration of the function of the anal levator and anal sphincter, as well as to promote perianal blood circulation and prevent stasis.

Form good habits of rest and work

To develop the habit of early to bed and early to rise, early to bed and early to rise so that the body ministries to carry out regular activities, and 23:00-1:00 the next day is the kidney detoxification period, this time to sleep on the kidney detoxification has great benefits, 5:00-7:00 in the morning is the colon detoxification time, this time up to drink water can make you quickly want to detoxification impulse. So a good routine can play a positive role in relieving constipation during the 21-day diet.

Eat fresh fruits and vegetables

In the second phase of the 21-day diet, increase the intake of fresh fruits and vegetables, like apples: apples are rich in water-soluble food fibre - pectin. Pectin has the function of protecting the intestinal wall, activating useful bacteria in the intestine and adjusting gastrointestinal function, so it can effectively cleanse the intestine and prevent constipation. At the same time, the fiber in apples can make the stool loose and easy to excrete. In addition, the organic acids in apples can stimulate bowel movement and help defecation. Ripe banana: Ripe banana is rich in dietary fiber and sugar, which has a good laxative function.

Drink prune juice

You can drink some prune juice in the second and third phase of the 21-day diet. Due to the rich fiber, pectin and some unique trace elements in prunes, drinking natural prune juice can effectively promote intestinal peristalsis, increase the number of bowel movements and relieve or prevent constipation.

Eat high fiber foods

The third phase of the 21-day diet can be a normal diet. At this time, you can eat some high-fiber foods, like oats and brown rice, which are helpful in relieving constipation caused by less waste in the body, lack of fiber and insufficient water in the diet.

Vitamin B supplementation

Vitamin B has a certain preventive effect on constipation because B vitamins can regulate the rate of acetylcholine hydrolysis, which can maintain the normal conduction of nerves, thus playing a role in maintaining the effect of strengthening bowel movement and promoting bowel movement. When resuming the diet in the third stage, you can eat more foods containing vitamin B, such as cereals, beans, millet, corn, etc.

Eat some sweet potatoes in moderation

The rich fiber in sweet potatoes can play a good stimulating effect on intestinal peristalsis, thus promoting bowel movements. So in the third phase of the 21-day diet, you can eat moderate amounts of food like sweet potatoes, cucumbers, radishes and other foods that can help defecate.

Navel Therapy

When constipation occurs during the 21-day diet, you can use massage on the umbilicus to relieve it. Take a sitting or standing position. Place the palm of the right hand on the umbilicus and the palm of the left hand on the back of the right hand and rub the small abdomen in a clockwise direction for 5 minutes. Then knead in the counterclockwise direction for another 5 minutes, doing a total of 10 minutes. Do this once a day in the morning and once in the evening for two weeks. It can stimulate the abdomen and help the intestines to speed up peristalsis, and moxibustion therapy can quickly make people produce bowel movements.

Warm Tips

Weight loss methods like the 21-day diet with a fasting phase can have side effects on your health, so girls should choose to use them carefully.