Dr. Robert Atkins first published his low-carbohydrate, moderate-protein, high-fat diet regimen in the 1970s. According to Atkins' theory, a human body deprived of carbohydrates will switch to burning fat for energy, instead. Dieters in the two-week induction phase of Atkins lose an average of 10 lbs. for overweight men and 6 lbs. for women, some of which is water, according to "Dr. Atkins' New Diet Revolution." Check with your doctor before beginning Atkins.
Diuretic Effect
On the induction phase of Atkins, dieters limit their carbohydrate intake to 20 g per day obtained exclusively from whole foods such as fish, meat and poultry; fats; and a selection of vegetables. Under these conditions, it takes the body about two days to exhaust its carbohydrates -- stored in the liver and muscles and glycogen -- and switch to burning fat. Because each gram of glycogen holds on to about 4 g of water, depleting glycogen produces a diuretic effect. "Atkins is a particularly effective diuretic, so the water weight tends to come off fast on my program," Atkins writes. "But be assured that after four to five days, the pounds that come off are primarily fat."
Contributing Factors
The water loss you experience while following Atkins may be compounded if you take a diuretic drug, sweat profusely due to hot weather or physical exertion, or consume alcohol, caffeine or other diuretic agents. The Atkins plan accordingly prohibits alcohol and caffeine during the induction phase. Additionally, if you were eating a lot of high-carbohydrate, processed foods before beginning Atkins, your intake of sodium -- which causes the body to retain water -- is likely to drop precipitously, further encouraging water loss. The Atkins plan encourages followers to drink a minimum of eight 8-oz. glasses of water per day to replace lost fluids.
Side Effects
An Atkins dieter who loses a lot of water quickly may also deplete her body's levels of electrolytes such as potassium, magnesium and calcium, which are essential for muscle function. Symptoms of electrolyte imbalance can include lightheadedness; fatigue; "ascent weakness," or difficulty walking up stairs without becoming winded; and cramping. Atkins dieters in the induction phase commonly complain of leg cramps as part of what's known colloquially as "induction flu." Dehydration can also cause headache, dry mouth, low urine output or dark yellow urine. If you fail to replace lost fluids, dehydration can become dangerous and in severe cases, deadly.
Considerations
In addition to copious amounts of water, Dr. Atkins recommends dieters take multivitamin and mineral supplement daily, especially during the induction phase, to help maintain electrolyte levels and counteract the diet's diuretic effect. You should avoid taking pharmaceutical diuretics while on Atkins unless directed by your doctor.
Electrolyte-fortified beverages such as sports drinks are inappropriate for Atkins' dieters due to their relatively high carbohydrate content. If leg cramps are bothersome, a potassium supplement may alleviate the problem. Dr. Atkins notes that over-the-counter potassium supplements are limited by law to 99 mg per dose, but a doctor can write you a prescription for a higher amount if appropriate. If dehydration, cramping or other problems related to Atkins diuresis remain a problem, you may wish to increase your carbohydrates to levels at which you feel more comfortable, and reduce your intake over time.
Member Comments