The Atkins diet, introduced in the 1970s, was one of the first low-carb diet program marketed to Americans. Dr. Robert Atkins not only recommended his diet to people trying to lose weight, but also to diabetics to control high blood sugar levels and to help people lower blood cholesterol levels. Although the Atkins diets offer many benefits weight- and health-wise, this way of eating can induce side effects such as dizziness, especially during the first phase of the plan.
Atkins Diet Phases
The Atkins program comprises four distinct phases, each recommending a different carbohydrate intake. The first phase, called the induction phase, recommends limiting carbohydrates to less than 20 g a day to jump-start weight loss. The subsequent phases, called ongoing weight loss phase, pre-maintenance phase and lifelong maintenance phase, gradually allow the reintroduction of carbohydrate-containing foods until you find the carb level that works best for your body.
Dizziness
Many Atkins dieters experience side effects during the induction phase, including dizziness, chronic headaches, leg cramps, weakness, fatigue and lethargy, according to Dr. Eric C. Westman, co-author of "The New Atkins for a New You." These side effects are often referred to as the induction flu and usually last about four to five days, although it may take up to two weeks for some people to overcome these side effects.
Dehydration
The main reason behind the dizziness and other symptoms associated with the induction flu is dehydration. Drastically cutting your carbohydrate intake has a diuretic effect, especially if you lower your carbs to less than 50 g a day, as recommended in the induction phase of the Atkins program. If your body eliminates excess water too quickly and become dehydrated, you may feel dizzy, especially upon standing and when exposed to heat. The dizziness can also be the result of a lack of energy, since your body has to transition from getting its main source of energy from carbohydrates to learning to burn fat as its primary fuel.
Prevention
To prevent feeling dizzy, the key is staying properly hydrated. Drink plenty of low-carb, sugar-free beverages, such as water, herbal tea or soda water. Aim for at least eight glasses a day. Add a splash of lemon or lime juice if plain water is not appealing to you. To replenish your electrolytes and maintain good hydration levels, you should add 1/2 tsp. of salt, 2 tbsp. of soy sauce or 2 cups of broth to your diet every day, especially while your carbohydrate intake is lower than 50 g a day, as explained by Westman. If you take blood pressure medications or have a sodium restriction, consult your doctor before making any of these changes.
References
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr., et al.; May 2004
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
- Atkins: General Trouble Shooting
