Many dieters are familiar with the Atkins diet, which was first published by Dr. Robert C. Atkins in 1972 and updated numerous times over the years. This diet takes a low-carb approach to weight loss, helping dieters burn excess body fat while eliminating cravings and improving their blood sugar levels and cardiovascular risk factors. The program is divided into four phases: induction, ongoing weight loss, pre-maintenance and maintenance.
Atkins Induction Phase
The first phase of the Atkins diet is called induction. This phase is the strictest of all and limits carbohydrate to 20 g or less a day, with the objective of getting rid of your cravings as quickly as possible while kick-starting your weight loss. Induction meals are based on a serving of 4 to 6 oz. of poultry, fish or meat accompanied by some fat. This can be olive oil, butter, mayonnaise, avocado or salad dressing. All meals should be served with nonstarchy foundation vegetables, which provide the small amount of carbohydrates allowed during this phase. All other carbohydrate-rich foods, such as potatoes, grains, breads, legumes, fruits, nuts, sugar, honey and dairy products -- with the exception of cheese -- are excluded during the induction phase.
Headaches Causes
The main reasons why some Atkins dieters experience headaches during the induction phase are carbohydrate withdrawal and dehydration. Those used to consuming large amounts of carbohydrates or addicted to carbohydrates may develop headaches within 12 hours of cutting carbs out of their diet. Headaches due to carbohydrate withdrawal usually last four to five days, although they can persist for up to a week in some dieters. Moreover, a very-low-carbohydrate diet like the first phase of the Atkins program is diuretic, and if excess water is flushed out of your body too quickly, you may become dehydrated, which can result in headaches.
Other Side Effects
Although some Atkins dieters have headaches, others can also have leg cramps or feel fatigued, lethargic, light-headed -- upon standing or when exposed to heat -- weak or constipated.
Prevention
There is no way to prevent headaches associated with carbohydrate withdrawal. The only thing your body needs is time to adapt to your new way of eating so it can learn to use fat instead of carbohydrates as its main source of fuel. However, side effects associated with dehydration can be alleviated or prevented if you drink enough fluids -- at least eight 8-oz. glasses of water a day. Taking a multivitamin and mineral supplements containing magnesium and calcium, but not iron, is also recommended to replenish lost electrolytes. In addition, the Atkins diet advises dieters to supplement their diet with either 2 cups of broth, 2 tbsp. of soy sauce or 1/2 tsp. of salt as long as their daily carbohydrate intake is below 50 g a day.
References
- Atkins: Phase 1
- Atkins: General Trouble Shooting
- "The New Atkins for a New You"; Eric C. Westman et al.; 2010
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