The Atkins diet is probably the most popular low-carb diet. It was first released in 1972 by Dr Robert C. Atkins in his book "Diet Revolution," with new versions released in 1992 and 1999. Since then, many dieters have tried this popular diet plan, which has been shown to yield similar results in terms of weight loss when compared to other popular diet plans, as published in the January 2005 issue of the "Journal of the American Medical Association."
Atkins Diet Program
The are four different phases in the Atkins diet program. The first one, the induction phase, is very restrictive and limits carbohydrates to less than 20 g a day. The reason for this drastic reduction in the carbohydrate intake is to help the body switch quickly from carbohydrate-burning mode to fat-burning mode to help dieters kickstart their weight loss and get rid of their carb cravings. The subsequent phases of the Atkins diet allow you to slowly reintroduce more carbs back into the diet, although the daily carb target rarely goes above 100 g a day, even during the lifelong maintenance phase.
Lowering Your Carbohydrate Intake
Since most Americans are accustom to consuming hundreds of grams of carbs a day, the induction phase of the Atkins diet plan can be quite a shock for the body. All grain products, such as bread, rice, pasta, breakfast cereals, muffins, crackers, as well as potatoes, corn, fruits, juices, soft drinks, milk, yogurt, nuts, nut butter, sugar and desserts, must be eliminated during this phase. The only source of carbohydrates allowed during the first phase is non-starchy vegetables.
Side Effects
During the first few weeks following the Atkins diet principles, some dieters may feel sick and experience fatigue, lethargy, weakness, dizziness and headaches, which is sometimes referred to as the Atkins flu. These symptoms are common and simply reflect that you are suffering from carbohydrate withdrawal as the body is trying to adjust and change its source of fuel to fat burning instead of carbohydrate burning. These unpleasant side effects of starting on a very low-carb diet usually start within 12 hours and last four to five days, but sometimes up to a week. These symptoms are also associated to dehydration because the body gets rid of a lot of excess water during the first few days following the Atkins plan. This is why it is generally recommended, especially for people taking diuretic hypertensive medications, to be supervised by your doctor during the induction phase.
Prevention
Although the side effects of starting on a low-carb Atkins eating plan are not harmful and usually resolve by themselves within a few days, there are a few things you can do to avoid feeling sick. First of all, it is important to stay hydrated by drinking at least eight 8-oz. glasses of water a day. Moreover, to maintain your electrolytes balance, you can either drink two cups of broth, not the low-sodium version though, or add either half a teaspoon of salt or two tablespoons of soy sauce to your meals throughout the day.
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