As a concept, the Atkins diet has the right idea when it comes to cutting down carbohydrates enough to lose weight. The problem arises when people cut too much and don't take their activity level and lifestyle into consideration. According to Atkins.com, the Atkins nutritional diet recommends eating a diet filled with a variety of good carbs, most of which are complex in nature. If you're feeling weak on the Atkins diet, there could be a few reasons, but with a few tweaks, you can overcome your dieting dilemma.
Low Blood Sugar
One possible cause for feeling weak while on the Atkins diet is low blood sugar. Many people perceive low-carb diets to mean no-carb diet. Your body's preferred source of energy comes from carbohydrates, so when you start to cut carbs from your diet, your body has less energy -- in the form of glucose -- to use for basic functions; as a consequence, your metabolism starts to slow down. This can make you sluggish and even cause headaches and dizziness. Try increasing your intake of complex carbohydrates and eat them evenly throughout the day. This will ensure steady blood sugar and keep you from feeling weak.
Not Enough Calories
For most of us, carbohydrates are the biggest part of our diets. According to the National Strength and Conditioning Association, you should consume roughly 45 percent to 55 percent of your daily calories from carbohydrates. Atkins requires that you consume a bit less in order to keep insulin levels as low as possible. If you cut too much, you miss out on necessary calories to help you maintain lean muscle mass. Lean muscle mass is the most important factor in burning extra fat and keeping your metabolism high. Without enough calories, your body will turn to muscle mass for energy. You will begin to lose weight, but your muscles will gradually weaken until you eat enough calories once again.
Lack of Nutrients
Many carbohydrates contain nutrients and vitamins that other sources of calories do not. Many of the B vitamins are found in most carbohydrates: thiamin, riboflavin and niacin, for example. These vitamins are in abundance and found in most carbohydrates. When you cut carbohydrates, you miss out on a large amount of these nutrients. If you cut fruits from your diet you miss out on rich amounts of vitamin C, zinc and other disease-fighting antioxidants. According to the American Council on Exercise, antioxidants help your body fight free radicals and keep your immune system strong. If you skip too many carbohydrates, your immune system can weaken, causing you too feel weak and possibly even become sick.
Considerations
One thing the Atkins diet tried to make clear is that the more active you are, the more carbohydrates you can consume. Atkins recommends that you stick to eating proteins and leafy greens for the main part of your diet. Once you become more active, you should consume more fruits and then more grains. The key to the diet is to stay active so that you can eat more nutrient-rich and complex carbohydrates.
References
- Atkins.com: Food Pyramid
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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