Losing excess pounds comes with a host of benefits like boosting your self-esteem, health improvements and positive changes to your physique. Depending on the type of weight loss plan you participate in, it can also come with temporary annoyances like bloating, gas and indigestion because of food restrictions, use of supplements or over-consumption of specific nutrients. Reduce these unwanted side effects by avoiding fad diets and implementing a well-balanced diet in your weight loss efforts.
Bloating
Bloating commonly occurs as a result of built-up gas in the stomach and intestines. It can cause mild or intense abdominal pain and swelling in your abdomen. If you are not normally prone to bloating but find yourself expanding from gas during your diet, it may be the result of some of the foods you eat. A high-protein or high-fat diet can cause delays in digestion, which results in fullness and bloating. Protein and fatty foods take the longest to digest, and if you are not eating other foods to help move them through the digestive process, the bloating may turn into constipation.
Indigestion
Painful burning in the upper abdominal area, bloating, gas and/or diarrhea characterize indigestion. Consumption of high-fat foods or foods with high acidity like citrus and tomatoes may cause indigestion. If you do not normally experience indigestion and it is related to your weight loss program, you may want to reevaluate the foods you eat. Specifically, this includes diet soda, spicy foods, high-fat or high-protein foods, and meal portion sizes. If you experience persistent indigestion unrelated to your diet, a digestive complication may be present and you should consult your physician.
Side Effects of High Fiber
A diet high in carbohydrates and fiber may also increase your risk of indigestion and bloating. For weight loss, fiber-rich foods are filling but generally low in calories, so you can eat smaller portions throughout the day without risking over-consumption of calories. Fibrous foods include raw fruits and vegetables; whole grains like wheat bread, bran cereal and brown rice; beans; and nuts. High-fiber foods are important for bowel regularity, but too much fiber in your diet, especially if your body is not used to high fiber, can have unwanted effects. Conversely, too little fiber in your diet like that of a high-fat diet can cause constipation and digestive upset.
Healthy Balance for Weight Loss
The healthiest weight loss plan involves burning more calories than you take in but also incorporates a balance of protein, healthy fats, carbohydrates and fiber, notes MayoClinic.com. Lean sources of protein and healthy fats include fish, grilled or baked poultry, beans and nuts. Low-calorie carbohydrates and fiber sources include whole grains, fresh fruits and vegetables. You may experience indigestion or bloating even with a well-balanced diet. Limit the foods that trigger indigestion or bloating without limiting the essential nutrients that help you stay energized during your weight loss program.
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