Got Fiber? (Hints on Regular Elimination)
Posted on 14. Aug, 2011 by AdvoGirl in Advo Info
I probably get at least 3 contacts per week from people on the Advocare Eating Plan who have questions about “elimination” (bear with me, I am trying to be gentle here 
). When you start removing a lot of the unnecessary carbs and junk from your diet, some people notice constipation, or a change in the frequency of elimination. This is entirely normal, but I have lots of suggestions for “improvement”.
During the 24 Day Challenge, use these tips to avoid sluggish elimination:
- Drink LOTS of water.
- Eat salad as directed in the instructions. Use spinach, romaine, and other higher fiber content greens instead of iceberg lettuce. More nutritional value as well as fiber content is an added benefit.
- Eat fibrous fruits and vegetables. Raspberries are great and you can get them frozen without sugar when they are not in season. The calorie content is also low. This fiber content chart from Harvard should help you make the right choices (just don’t pick cereal, pasta, bread, etc.).
- Use small portions of raw almonds as your snack. We get the box of 100 calorie bags of raw almonds (BJS and Sams carry these as well as supermarkets). Almonds do have a fair amount of calories, so you don’t want to overdo it, and the portion control certainly helps me.
- Get some exercise.
Products I Use (for AFTER the 24 Day Challenge)
- Advocare Probiotic Restore Ultra (I take once a day when I take Catalyst and ThermoPlus (half hour before breakfast or lunch). There is 1 in your MNS strip pack.
Also, you can try adding one of these daily if your weight loss/maintenance is where you want it.
- Advocare Fruit and Fiber Bar
I found some terrific products that were not really high in calories, yet had incredible fiber content. Some also had great Omega 3 content, and protein. I stock up on these from Netrition, since they have great service (I get the items within 2 days of ordering for $4.95 shipping). They also have all the nutritional info and lots of reviews on the site which helped me select other products. We order in bulk since the whole carton ships for the $4.95. These items are ONLY SUGGESTED FOR USE AFTER the 24 Day Challenge:
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AdvoGirl: 2 Jacke, Hard boiled eggs and fruit....
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cristy
26. Apr, 2013
Can I have prune juice??? I am on 5 th day and have only gone once (day 3)
AdvoGirl
30. Apr, 2013
@ Cristy,
No juice is advised for best results. Try some berries and eat lots of salad.
sue ottone
17. Apr, 2013
On day three of 24 day challenge I have diahrea the last 2 days and have been going numerous times. Felt great first day but not last 2 stomach cramping and u can here popping and swishing noises coming from stomach burping a lot also I was drinking about a gallon of water daily and not much today feel like I am going to vomit. It seems like after I started taking the herbal clense this started
AdvoGirl
19. Apr, 2013
@ Sue,
Please be sure that you are following these instructions.
Deb
05. Apr, 2013
I am on Day 4 of the 24-day Challenge. Yesterday, I had bad stomach cramps that eased up by evening, but my stomach still felt a little cut-up by bedtime. This morning that is all gone, but I am left with lots of gas and it seems to be going throughout my system with no control, if that makes sense….meaning I can’t stop it. Sorry to sound crass.
I am following the plan to a T. My husband is on the challenge with me. I don’t lose weight easily, never have. Should it still be considered successful if I’ve only lost, say 4 lbs. by the end of the 10 days? A friend lost 9!
AdvoGirl
09. Apr, 2013
@ Deb,
We are all different (age, metabolism, past dieting, etc.), and have different amounts of weight to lose. I think 4 pounds is great! Be sure you are drinking enough water.
Nicole
26. Mar, 2013
What if you are doing all that listed above and I feel like I have to poop but I can’t what should you recommend ?
AdvoGirl
26. Mar, 2013
@ Nicole,
Use the contact form. Tell us what you are eating taking and drinking. Include quantities and time of day and what day of the Challenge you are on.
missy
19. Mar, 2013
so I now see that balsamic vinigar is not good for you. I have been useing basalmic with olive oil and then a couple sprinkles of the italian dressing (dry mix) for my dressing. How horrible is that? I also eat dry roasted almonds and cocoa covered amonds. they say they have one sugar. I cannot imagine I am doing that much damage with those things but need to know for sure.
AdvoGirl
19. Mar, 2013
@ Missy,
For best results use other vinegars. Dry Italian mix contains sugar. For best results avoid that and use raw almonds.
Teresa
12. Mar, 2013
Day two for me and i am having alot of upper stomach pain that goes straight through to the back – almost like something is wrong in my upper gastro intestinal track. Very uncomfortable and i certainly thought i was drinking plenty of liquids…weight is 154. Didn’t wake with the pain but it started early afternoon – probably 75-80 ounces of water that i drink. Could it be a problem with the psyllium or something in one of the products?
AdvoGirl
13. Mar, 2013
@ Teresa,
Are you following these instructions?
charity
09. Mar, 2013
I am a week into the Max phase of the 24 day challenge; I am following the diet to a tee, yet I have not been able to poop for 3 days and have been steadily gaining about .7 pounds everyday of the max phase. help! i don’t understand what is going on and it is extremely frustrating.
AdvoGirl
12. Mar, 2013
@Charity,
Use the contact us link to email us what you have been eating, drinking and taking. Include times of day and quantities.
GS
24. Feb, 2013
Hi I’m in the Mins Max phase. My stools are so soft and I go all the time. What do I need to do to correct it? I drink 3L of water a day and eat lots of fruit. I am laying off a couple days an see what happens.
Thanks
AdvoGirl
25. Feb, 2013
@ GS,
Are you following this eating plan?
Amie
10. Feb, 2013
Me and my husband are on day 6 of the 10 day cleanse are not seeing any results. Have not cheated and becoming very discouraged.
AdvoGirl
13. Feb, 2013
@ Amie,
Are you following these instructions?
Jim
04. Feb, 2013
Are all of the Walden Farms salad dressings acceptable?
AdvoGirl
05. Feb, 2013
@ Jim,
You can use, but sparingly.
John
15. Jan, 2013
Is it Ok to use Hydrocil during the cleanse phase if your having constipation?
AdvoGirl
22. Jan, 2013
Best to try some of the suggestions in this post.
Ann Marie
05. Dec, 2012
I am on the 24 day challenge .I am following the plan to a tee, eating only the foods recommended. I am on day 6, My stomach is burning and I havent had a BM since day 3. I am drinking atleast 1 gallon of water a day . I never thought I could get constipated while doing a cleanse, leave it to me LOL. I need suggestions , wondering if I can even continue on the challenge
AdvoGirl
08. Dec, 2012
@ Ann Marie,
Be sure you are eating fibrous fruit like raspberries and blackberries. Hopefully, this resolved itself.
Sherice
30. Nov, 2012
Is chicken or beef broth/stock allowed on Phase 2 of the challenge?
AdvoGirl
08. Dec, 2012
@Sherice,
Most broths and stocks are loaded with sodium, so be careful.
Heather K
31. Aug, 2012
First Off thank you for your site and postings…. Very helpful.
I am on say 6 of the cleanse and have noticed a decrease in bowel movements…. drinking 50-60oz water a day, exercise daily… at day 5 dropped 6lbs, only 3.5″ … eating salads for lunch with like 4-5 cups of mostly romaine or spinach. Fruit as well, blueberries, strawberries (Orange/Clementines Good?) Looking for any more tips, since not much elimination. Thank you!!!
OH… one other thing… Ok to skip the spark in the AM? First 3 days… off the chart … jittery… I really don’t feel I need it? How essential is it in the AM? I did skip it one day.
AdvoGirl
05. Sep, 2012
@ Heather,
Are you using raw almonds as a snack? Raspberries and blackberries are helpful. Your loss sounds good.
You can use V16 instead of Spark, or just mix the Spark in twice as much water. Were you a coffee drinker before? Spark does have caffeine.
Cherrie
21. Aug, 2012
1. I’m on day 2 of the 24 day challenge. I usually eat salads on occassion but have stepped up my game to eat them for lunch during the cleanse phase. To ensure that the salad is satisfying/appearling to me, I use a little rasberry vinaigrette dressing (fat free) is this ok?
2. Are unsalted cashews acceptable during the cleanse period. I could have sworn I read that it is but I cannot find it anymore.
Thx
AdvoGirl
25. Aug, 2012
@ Cherrie,
1) See this info on salad dressing.
2) Use unsalted raw almonds.
C.C
02. Aug, 2012
I have often had issues with constipation, but was hoping my “challenge” diet would help with this. I am on day 14 and it has been 5 days since I had a bowel movement. Following the guidelines carefully, lots of fresh fruits and veggies, LOTS of water, but still having issues. Yogurt seems to have helped prior to the challenge for whatever reason. Can I have lowfat yogurt and still be within the guidelines?
AdvoGirl
02. Aug, 2012
@ CC,
Not the best choice. Add higher fiber things that are allowable.Go for Raspberries, blackberries, other fibrous veggies and fruit. Be sure to eat salad as directed.
Chrissy
27. Jan, 2013
Smooth Move tea is a great bedtime drink w no sugar and it is in the health food isle . I am on my forth day and have the same problem. It’s all good so far, lost 4 pounds and work out three days a week.
T.L
02. Aug, 2012
today is my day 5. I feel so bloated and have not been to the bathroom. Do you know when will the process take effect?
AdvoGirl
02. Aug, 2012
@ T.L.
Please read the post carefully. You need to be sure to follow the directions for eating as well as drinking the water.
smon69
27. Jun, 2012
I am on Day 2 and I thought Pasta was allowed so I had brown pasta last night w/shredded chicken and then leftover pasta for lunch w/vegetables!! Have I totally screwed up
AdvoGirl
27. Jun, 2012
@ Smon69,
Just continue on. Follow these directions and consider the advice on this post
Theresa
22. Jun, 2012
I’ve been reading the suggestions for hints on regular elimination. My question is, should you include things that are high in insoluble fiber or soluble fiber if you have trouble with constipation? And can you take laxatives while on the 24 day challenge if increasing fiber doesn’t help?
AdvoGirl
23. Jun, 2012
@ Theresa,
Do not recommend taking laxatives. Send us the list of what you are eating drinking and taking through the contact us link. Be sure to tell us what time of day and the quantities. We will try to help you sort this out.
MAYLEE
12. Jun, 2012
Do you recommend exercise during the cleanse phase? Also, should I drink the meal replacement shakes at alll during the cleanse phase?
AdvoGirl
12. Jun, 2012
@ Maylee,
Exercise is advised! Some groups use the meal replacement shakes during the cleanse. Our team does not since we eliminate dairy.
Maylee
13. Jun, 2012
Thanks and please tell what the Thermoplus does? Does it burn calories at all? I was told that each capsule burns 150 calories. Do you recommend taking it over Catalyst or both?
AdvoGirl
16. Jun, 2012
@ Maylee
We love it since it boosts metabolism. Our daily routine is:
Take 3 Catalyst twice a day half hour before a meal on empty stomach. We do at same time as MNS before breakfast pack and before lunch pack and include Thermoplus to boost metabolism at the same time. Did this while losing weight and continue for maintenance.
Tanya
24. May, 2012
Everytime I take my spark and the 3 Catalyst 30 minutes before lunch, I am sprinting to the bathroom. Why is this?!?
AdvoGirl
26. May, 2012
@ Tanya,
Are you drinking alot of water?
Lori
18. May, 2012
I have tried making the vanilla shake twice and it comes out in a glompy mess. i’m adding water, ice, and a fruit, (one day frozen blueberries, another day banana) and I can’t choke it down. Did I get a bad batch of shakes? Everyone else seems to love them I also have the chocolate and the consistency is completely different.
AdvoGirl
20. May, 2012
@ Lori,
We use the vanilla shakes every day with 9 ounces of water. You can vary the amount of water to the consistency you like. A magic bullet or blender works well if you prefer not to do in a shaker bottle.
Sammi
15. May, 2012
just ate Nutella on a rice cake, have I messed up the whole process? Thought I could have it!
AdvoGirl
16. May, 2012
@ Sammi,
Just continue on.
IRIS
30. Apr, 2012
Also, can you have whole wheat pasta? Is there a spaghetti (my all time fav) recipe that is in the guidelines of the challange? During the cleanse?
AdvoGirl
03. May, 2012
@ Iris,
No pasta especially during the cleanse.
Iris
03. May, 2012
But after the cleanse I can have the whole wheat pasta??
AdvoGirl
07. May, 2012
For best results, would avoid all pasta.
Advocare Lunch Ideas | Advocare Tips
29. Apr, 2012
[...] vanilla shake, 9 ounces water and frozen mixed berries or raspberries has maximum fiber and great [...]
Iris
27. Apr, 2012
What is the suggested serving size of nuts(almonds or walnuts) as a snack? How bout for a breakfast serving?
AdvoGirl
28. Apr, 2012
@ Iris,
Get the 100 calorie bags of raw almonds. Don’t eat nuts too many times a day.
Sandra
17. Apr, 2012
could we have Nutella instead of peanut butter?
AdvoGirl
17. Apr, 2012
@ Sandra,
No nutella. It has sugar listed as first ingredient and also has dairy.
Sandra
17. Apr, 2012
what do we look for in peanut butter?
AdvoGirl
18. Apr, 2012
@ Sandra,
Natural peanut butter with no sugar added. Use 2 tablespoons max.
Sandra
17. Apr, 2012
are we allowed to have whole wheat or whole grain breads as a sandwich with tuna while we are on our 24 day challenge cleanse phase?
AdvoGirl
17. Apr, 2012
@ Sandra,
No wheat or bread on the cleanse.
KristiE
15. Apr, 2012
I’m on Day 15 of the 24 day challenge and am experiencing stomach pains after taking the first packet, spark, and catalyst. I’m drinking breakfast at the 1/2 hour mark, but the pain seems to last. Are Tums okay to try?
AdvoGirl
16. Apr, 2012
@ Kristie,
Tums have sugar, so not a good idea. It is the color before breakfast pack, and 3 catalyst with the Spark on empty stomach? Are you using MNS3?
Four Frozen Fruit Tips | Advocare Tips
29. Mar, 2012
[...] This is breakfast! Comes out really thick and filling. This is really helpful for those who need some more fiber since there are 9 grams of fiber in 1 serving of the berries. For those of you on the 24 Day [...]
marzupan
28. Mar, 2012
I’m taking the mns packets in the 24 day challenge and have noticed an increase of loose bowel movements in the morning after taking the first yellow packet. Is this normal? I have only 2 more days to go.
AdvoGirl
29. Mar, 2012
@ Marzupan,
Have not heard of this as an issue. Are you following thee instructions?
Sara
04. Mar, 2012
I have always had a really bad stomach, the cleanse made me feel awesome, but its day three of the max phase and i have felt awful since a half hour after I took my first yellow pack of pills on day of the max phase. Suggestions?
AdvoGirl
06. Mar, 2012
@ Sara,
You need to eat your breakfast half hour after taking that packet. Also – drink lots of water and Spark.