The Atkins diet, officially called the Atkins Nutritional Approach, is a popular low-carbohydrate weight loss diet that was introduced in 1972 by Dr. Robert Atkins in his book "Dr. Atkins' Diet Revolution." The Atkins diet experienced a huge surge in popularity in the early 21st century and became a diet craze. Unfortunately, many people experienced negative side effects on this plan, particularly during the first stage, known as "induction." During this stage, muscle aches and cramps are a common side effect.
Diet Overview
The Atkins diet is divided into four stages known as phases. The first phase, induction, lasts two weeks and is when many people experience the strongest side effects. Atkins followers have even coined a term for this set of negative effects, the "Induction flu," because many of the symptoms, such as lethargy and muscle cramps, mimic the flu. The first phase is the most restrictive and has a strict food list from which dieters may eat; all other foods are forbidden. Dieters may eat only 20 "net carbs." According to the official Atkins website, a net carb is calculated by subtracting the number of grams of fiber and sugar alcohols from the total number of carbohydrates. So, for example, an Atkins bar that has 19 g of carbs, 5 g of fiber and 10 g of sugar alcohols would have four net carbs.
Muscle Cramp Causes
Dr. Arne Astrup, director of research in the Department of Human Nutrition at the Royal Veterinary and Agricultural University in Frederiksberg in Denmark, criticizes the lack of carbohydrates in the Atkins diet. According to his research, he says that the majority of participants in studies he reviewed suffered from muscle cramps and other side effects. He attributes these muscles cramps to a carbohydrate deficiency because our muscles do not get enough energy from sugar to function properly. According to Coolrunning.com, carbs give our muscles energy to contract and relax and also speed the recovery of muscle fibers after exercise. Without carbohydrates, our muscles deplete their stores of energy, called glycogen. Depleted glycogen stores put you at a high risk for muscle cramps. Dehydration also might cause muscle cramps. Because the Atkins diet limits many foods with a high water content, such as fruits, your total water intake might have suffered since beginning the diet, putting you at a risk for dehydration.
Relief Suggestions
During the next two phases of Atkins, dieters steadily increase the number of net carbs they can have. In the second phase, you are allowed to add 5 g of net carbs per week. In the third phase, you can add 10 g per week. The last phase is the weight maintenance level. If you are experiencing muscle cramps, you might want to move directly to the next phase. According to the official Atkins website, it is not essential to start the diet with the induction phase. The second and third phases still are low-carb and allow more variety in the foods you can eat. If you are drawn to Atkins because you want to try a low-carb diet, you have the option of modifying it to suit your needs. See the Resources section for information on troubleshooting and customizing Atkins. When individualizing the Atkins plan, consult with a nutritionist, dietitian or doctor because low-carb diets are not suitable for everyone. These medical health experts also might be able to recommend a vitamin if you decide to stay in the induction phase for the full two weeks. For example, according to an article in "The New York Times," potassium and making sure you are getting enough electrolytes might relieve muscle cramping.
Cautions
According to MayoClinic.com, there are many other risks of the Atkins diet. The Atkins diet is a ketogenic diet, which means your body remains in a state of ketosis while you are following the diet. According to Medical News Today, when your body is in ketosis, there are ketone bodies in your bloodstream. These are produced when your body's usual source of energy, glucose from carbohydrates, is too low. Remaining in ketosis might cause weakness, nausea, dehydration, dizziness and irritability. A low-carb diet high in the saturated fats found in meat, which are the cornerstone of the Atkins diet, can increase the risk of heart disease, and the low fruit, vegetable and grain intake on the diet means a lack of fiber, which can cause constipation and other digestive problems.
References
- Disabled World; What are Cramps?; 2008
- CBS News; Low-Carb Side Effects Cited; 2009;
- Medical News Today; What is Ketosis?; Christian Nordqvist; 2010
- Mayo Clinic: Low-Carb Diets
- "The New York Times"; A Long-Running Mystery, the Common Cramp; Gina Kolata; 2008
- Cool Running; The Truth Behind The Atkins, Zone, and South Beach Diets; Kimberly Mueller
