The Atkins Diet, a high-fat, moderate-protein, low-carbohydrate regimen developed in the 1970s by Dr. Robert Atkins, is premised on the body's ability to burn fat for energy when deprived of carbohydrates. In the first phase of the four-phase program, a two-week period known as "induction," dieters limit carbohydrate consumption to 20 g or less per day. Leg cramps during induction are a common side effect. During subsequent phases of the diet, as carb allowances increase, cramps typically become much less of a problem.
Glycogen
The body stores carbohydrates in the muscles and liver as glycogen. Once a dieter drastically restricts his carb intake, it takes the body about two days to burn through its glycogen stores and switch to a fat-burning mechanism, according to Atkins theory. Because each gram of glycogen holds on to 2 or 3 g of water, this produces a diuretic effect. Atkins, writing in "Dr. Atkins' New Diet Revolution," notes that initial water loss is a common side effect of any weight-reduction diet.
Electrolyte Loss
Dieters on the Atkins program usually experience rapid weight loss during the induction phase -- an average of 6 lbs. for women and 10 lbs. for men, a couple of pounds of which is likely water, according to Atkins. As the water leaves the body, it takes with it potassium, magnesium and calcium, which are essential to regulating fluid balance in the muscles. Potassium deficiency in particular may lead to muscle cramping.
Hydration
Because of the diuretic effect of the induction phase, the Atkins regimen stresses that dieters maintain sufficient fluid intake -- a minimum of eight 8-oz. glasses per day. You can further bolster your fluid intake by choosing permitted vegetables that have a high water content, such as cucumbers, bok choy, jicama and radishes. Caffeinated beverages are not allowed during the induction phase, but if you're tempted to cheat with a cup of coffee or tea, be forewarned that caffeine can induce muscle cramping as well.
Supplements
To counter the loss of electrolytes during the induction phase, eat permitted vegetables that are high in potassium such as spinach and artichoke hearts. Eat cheeses -- induction permits 3 to 4 oz. per day -- to replace lost calcium. If cramps persist, you may need a potassium supplement. Adults require 4,700 mg per day of potassium, according to the Oregon State University Linus Pauling Institute, but supplements in the U.S. contain only up to 99 mg. Higher potency supplements are available by prescription, and Atkins suggests seeing your doctor if leg cramps continue to bother you.
References
- MayoClinic.com; Low-carb Diet; Mayo Clinic Staff; May 2010
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 2002
- Oregon State University Linus Pauling Institute; Micronutrient Information Center: Potassium; Jane Higdon, Ph.D; 2004
- MedlinePlus: Diet -- Liver Disease
- Merck Manuals: Muscle Cramps
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