Content

• Steps
• Advice

The Atkins Diet is a popular weight loss program that focuses on a low-carb diet. They vary from case to case, but in general most low-carb diets help to lose weight fairly quickly. The Atkins diet has many phases, but the first is the most difficult. Induction - that is, early stage - can include the typical side effects of very low-carb diets. These symptoms may include headache, drowsiness, bad breath, fatigue, change in bowel movements, nausea, and mental fatigue. Though tough, the early stages of the Atkins diet are actually beneficial in the long term.

Steps

Part 1 of 2: Coping with the side effects of the Atkins diet

1. 

   
   
   Drink coffee and tea. Ketosin status is a typical side effect of a very low-carb diet like Atkins. The state of ketosin occurs when the body uses ketones for energy instead of glucose (a type of carbohydrate) as usual. Headaches are the most common side effect of the Atkins diet.
   • A simple and all-natural way to fight back headaches is to sip caffeinated beverages. Caffeine has been shown to be an effective headache reliever.
   • Often times, headaches are caused by blood vessels in the brain swelling and pressing against the skull. Caffeine acts as a vasoconstrictor, shrinking and narrowing swollen blood vessels, thereby helping to relieve pain.
   • Caffeine is fast acting; You may feel pain relief within 30 minutes. Moreover, its effectiveness can last up to 3 -5 hours.
   • Tea and coffee are both rich sources of caffeine, of which coffee has a higher caffeine content. Most coffees have between 80-200 mg of caffeine in an 240 ml cup of coffee. Try drinking a cup or two for headache relief.
   • Caffeine is also present in beverages such as sodas, sports drinks and energy drinks, but these are not on Atkins' approved list.

2. 

   
   
   Try over-the-counter medications. In addition to headaches, ketosis and a low-carb diet can make you slightly nauseous or have changes in bowel movements. There are several over-the-counter medications you can try to reduce these side effects.
   • If a cup of hot coffee doesn't relieve your headache, try an over-the-counter pain reliever. In general, these medications are safe for most healthy adults and provide relief from headaches. Also, choose a caffeinated pain reliever, as caffeine provides quick and effective pain relief.
   • If you have diarrhea or constipation, you can also take over-the-counter medications to treat these symptoms. As soon as you feel constipated, take a mild laxative or stool softener. If you let your constipation last too long, you may need stronger treatments such as enemas.
   • Nausea is another side effect that makes the first days (or weeks) of the Atkins diet even more difficult. Drinking plenty of fluids can help prevent nausea. Try hot ginger tea, carbonated soda, or ginger-flavored carbonated water; however, you should avoid dairy products, as milk can cause nausea. You can also take over-the-counter antiemetics for extra help.

3. 

   
   
   Prepare mint gum or sugar-free gum. Bad breath is another side effect that occurs in the early stages of the Atkins diet. Ketosis often causes this, but it can be easily resolved.
   • An effective way to prevent bad breath is to brush your teeth regularly. You can buy a small toothbrush and toothpaste for easy storage in your wallet, in your car, or in your office. You should brush your teeth more often and remember to brush the base of your tongue thoroughly.
   • There are also mouthwashes with an anti-bacterial formula to help fight bad breath.
   • In addition to strict oral hygiene, you can also chew on mint gum or sugar-free gum. Be sure to check your sugar and starch levels to make sure it's consistent with your diet.

4. 

   Physical activity to a minimum. It is also common to feel a bit tired or lethargic in the early days of the Atkins diet. Limit physical activity until the side effects are gone.
   • The Atkins diet is essentially a limited diet, especially on carbohydrates, so it is essential that you do not exercise excessively.
   • The usual recommendation is 150 minutes per week for moderate intensity cardio, plus one to two days of strength training. However, this amount of exercise can be too much when you first start the diet. Instead of doing mid-intensity cardio exercises, you can try low intensity exercises for that length of time. Walking or cycling slowly can be easy and enjoyable activities when on such a strict diet.
   • Exercise can also help you stay optimistic to get through the tough times of your diet program.

5. 

   Go to bed early. It's not uncommon for you to be a little tired or even lethargic during the first few days of the Atkins diet. You need to get enough sleep to reduce this effect.
   • Usually people need seven to nine hours of sleep each night. If you do not get enough sleep, you will find that physically tired or mentally drowsy are common signs of dieting.
   • Try going to bed earlier in the early days of the diet. If you can, sleep a little longer too.

6. 

   Set up a support group. With any diet, support groups are helpful in encouraging and motivating you to stay in the right direction.
   • Many studies show that, regardless of the type of diet, people with friends or family support typically perform better and lose more weight than those without support groups.
   • Tell a friend or loved one about the Atkins diet and your weight loss goals. Ask if they are willing to assist you, or even interested in joining you.
   • In addition, the Atkins diet program has a variety of support options on their website. You can search the internet for more resources.

7. 

   Build a support group. Every diet has challenges. Support groups can help motivate you and encourage you to stick to the new diet plan.
   • Ask a friend, family member, or co-worker to be your support group. Talk about your new diet program and your long-term weight goals. Maybe they are on a diet with you.
   • Support groups can also help you get through your diet's mental challenges. When following a strict diet like Atkins, every day is challenging for you.
   • Studies show that people with support groups are more likely to stick to the diet for longer, stick to the plan, and lose more weight than those without a support group.

8. 

   Write diary. New diet notes and long-term goals are a great strategy for dealing with the occasional challenges that arise in the diet. Journaling is sometimes just enough to keep you alert and responsible for yourself.
   • You can use pen and notebook or online journal app to start journaling. While there is no need to take notes every day, a journal can help you put all your thoughts on paper.
   • You can also use a journal to keep track of your weight progress or the foods you have eaten while on the Atkins diet.
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Part 2 of 2: Starting the Atkins Diet

1. 

   Research approved foods and recipes. Every time you start a new diet, it is important to understand and exactly what foods are allowed and which are not. This will make it much easier for you to switch to your diet.
   • The Atkins diet is a very typical four-stage low-carb diet with a specific list of foods allowed and serving sizes for each phase.
   • In phase one, you are allowed to eat: full cream cheese, oil and fat, fish and seafood, poultry, eggs, meat, herbs, non-starchy vegetables, and green vegetables (also known as base vegetables ).
   • Keep these foods on hand so that you have everything you can eat when preparing meals and snacks at hand.

2. 

   Eat every two to three hours. To prevent hunger, you should eat every few hours, which is also recommended in the early stages of the Atkins diet.
   • The Atkins diet recommends three meals and two snacks a day, or five to six small meals a day. Do not fast for more than three hours.
   • Meals that are too long apart or skipped snacks can make you feel more hungry and eat unauthorized foods due to being too hungry.
   • Prepare meals and snacks in advance and always have them with you. This is in case you are already hungry and it is time to eat but there are no food allowed to eat during the first stage.

3. 

   Eat the right amount of carbohydrates. You may find that during each phase of the Atkins diet, the amount of carbs you are allowed to eat per day is very specific. It is important that you follow the instructions strictly.
   • During the first phase of the diet, the total amount of carbs is limited to 20 g per day. This phase also comes with a recommendation to eat no more than 20 g per day, but ensure to eat at least 18 g.
   • Eating less than 18 g per day does not speed you up weight loss, and most likely means you are not eating enough baseline vegetables.
   • Divide 20 g of starch evenly to eat throughout the day. This can help you feel more balanced throughout the day. If your breakfast consists of all 20 grams of carbs, you may see the side effects of a low-carb diet in the afternoon.

4. 

   Drink enough water. The Atkins diet, like most other diets, recommends drinking adequate amounts of fluids each day.
   • Water is essential to your overall health, whether you're on a diet. In addition, the drinks mentioned above can help fight nausea and constipation, which are often associated with a very low-carb diet.
   • The Atkins diet recommends eight drinks (8 oz each) of fluids per day. However, the general advice is to drink up to 13 glasses of water a day. This depends on your age, gender and activity level.
   • You should not drink water until thirsty; if you drink enough fluids, your urine should be light yellow by the end of the day.

5. 

   Consider taking a supplement. Diet Atkins recommends maintaining the first phase for at least two weeks or until you only have to lose 5-7 kg to reach your desired weight. If you have to lose even more weight, you may need to think about taking a supplement.
   • Phase one of the Atkins diet is very restrictive and cuts down on many food groups (such as fruits, starchy vegetables and whole grains). If you decide to stay at this stage longer, you may want to take a supplement to prevent nutrient deficiencies.
   • One "supplement" vitamin is a multivitamin. Take one pill a day to supplement a variety of nutrients daily.
   • You may also need to take 500-1,000 mg of calcium per day, as many dairy foods are limited.
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Advice

• It's normal to feel tired, weak, and shivering in the early days of the Atkins diet. You can deal with this by drinking plenty of fluids and vitamins and focusing on vitamin B12 for more energy and relief of symptoms of deficiency.
• Don't forget to eat 12-15 grams of basic vegetable carbs a day. The fiber in vegetables will help you feel full for longer.
• Always speak with your doctor before starting any diet program. You should also let your doctor know if symptoms persist or make you sick or uncomfortable.