How To Survive the First 10 Days of an Atkins Diet
The Atkins diet is a popular weight loss plan.Weight loss will vary from person to person, but the majority of low-carb diet result in quick weight loss.The first phase of the Atkins diet is the most difficult.The first phase of the diet may have some side effects.headaches, moodiness, bad breath, fatigue, changes in your bowels, nausea, and mental fatigue could be included.The first phase of the Atkins will be worthwhile in the long run.
Step 1: Coffee and tea are good for you.
The side effects of following a very low-carb diet are putting your body into a state of ketosis.This is where your body uses the ketones for energy.The most common side effects of the Atkins diet are headaches.It's easy to help fight headaches by drinking a caffeinated beverage.Coffee has been shown to relieve headaches.Sometimes headaches are caused by enlarged blood vessels in the brain.As a result of the effects of caffeine, your blood vessels are smaller and more narrow, which will relieve your pain.You may notice some relief within 30 minutes.The effects can last up to five hours.Coffee is higher in caffeine than tea.The average cup of coffee has around 80 to 200mg of caffeine.It is possible to get headaches by drinking one to two cups.The approved beverage list for the Atkins diet does not include drinks like sodas, sports drinks, and energy drinks.Coffee can cause headaches, sugar cravings, and even increased intake.It can act as a diuretic and make you urinate more.
Step 2: You can try over-the-counter drugs.
You may feel a little nauseous or change your bowel habits if you follow a low-carb and ketosis diet.Take some OTC medications to help with the side effects.Take OTC headaches medications if drinking a hot cup of joe doesn't help.These are safe for most people and will give you some relief.The medication that contains caffeine helps it work more quickly and effectively, so look for it.If you experience any of these side effects, you may want to consider taking OTC medications.It's a good idea to take a stool softener at the first sign of illness.It can get worse if you let it go for too long.The first few days or weeks of the Atkins diet can be difficult because of nausea.It is advisable to drink fluids to prevent nausea.Try hot ginger tea, club soda, or ginger ale but avoid dairy products as they can make nausea worse.You can take an OTC anti-nausea medication.
Step 3: Mints and sugar-free gum are good for you.
Bad breath is a temporary side effect of the first diet phase.This is usually due to ketosis, but can be easily fixed.Bad breath can be prevented with brushing your teeth on a regular basis.Purchase a small toothbrush and toothpaste to keep in your purse, car or office.Make sure to brush the back of your tongue thoroughly.Antibacterials are used in some of the mouthwashes to help get rid of bad breath as well.Gum or sugar-free mints can be used in conjunction with a more rigorous dental hygiene program.Make sure to check the sugar and calories in your diet.
Step 4: Don't do a lot of physical activity.
Being a little tired, feeling fatigued, or having some mental fogginess on the first few days or week of the Atkins diet is common as well.Limit your physical activity until the side effects have passed.Since it's a restrictive diet, you shouldn't over eat it.It's recommended to do 150 minutes of moderate-intensity physical cardio and one to two days of strength training each week.This could be too much at the beginning of your diet.Try doing the same amount of low-intensity cardio.While you're doing a very strict diet, it might be easier to walk or ride a bike.You can keep a positive mindset on this difficult part of the diet by exercising.
Step 5: Go to bed early.
The first few days of the diet can make you feel a little tired.These effects can be blunt by getting enough sleep.You need about seven to nine hours of sleep a night.If you don't currently get this amount, you might notice that fatigue and mental fogginess common to a low-carb diet.If you're on the first phase of the diet, try to go to bed earlier each day.If you can, stay in bed as well.
Step 6: A support group is needed.
It is helpful to have a support group to help you stay on track.Many studies have shown that if you have a support group with you, you will do better with your diet and lose more weight.A support group can help with the mental difficulties of following a diet.It can be difficult to stick to a strict plan.Tell your friends and family that you want to lose weight.If they'd be interested in joining you, ask if they would support you.There are many support options on the Atkins diet website.For more support resources, check it out.
Step 7: Start a journal.
Journaling about your new diet and long-term goals can be a great way to cope with the difficulties that come with following a diet.Sometimes the act alone of journaling is enough to keep you sane.Use a pen and notebook to start your journal.You don't have to journal every day, but it might help you get your thoughts out on paper.You can keep track of your weight progress in your journal.
Step 8: Allow foods and approved recipes should be reviewed.
It's important to have a full understanding of what you can and can't have on a new diet.The transition to the diet will be easier with this.There is a very specific type of low-carb diet called the Atkins diet.Each phase has a list of approved foods and serving sizes.Full-fat cheese, fats and oils, fish and seafood, poultry, eggs, meat, herbs, and non-starchy and green vegetables are allowed in phase one.If you stock up on these foods in your home, you will have all the approved foods at your fingertips to prepare meals and snacks.
Step 9: You should eat every two to three hours.
Eating every few hours is a good way to prevent hunger, but is also a recommendation made by the first phase of the Atkins diet.Eating three meals daily plus two snacks or five to six small meals a day is what this diet recommends.Don't go for more than 3 hours without eating.Since you're so hungry, waiting a long time in-between meals or skipping snacks can make you more hungry.Pack your meals and snacks in advance.If you have nothing that fits into the phase one approved foods list, you may be in a situation where it's time to eat.
Step 10: You need to eat the right amount of calories.
During each phase of the diet, they give you a specific amount of food to eat.It's important to follow the rules.The first phase of the diet limits you to 20 grams of carbs a day.If you want to eat at least 18 g of carbs a day, it's recommended you don't go above 20 g.It doesn't increase or speed up your weight loss if you eat less than 18 g of carbs a day.You should spread your 20 g of calories throughout the day.This can make you feel a little more balanced throughout the day.If you only eat 20 g of carbs at breakfast, you may not notice the low-carb diet side effects in the afternoon.It's important to reach out to your medical provider if you have less than 20 grams of carbs per day.If a restrictive diet is a good choice for you, let them know about your medical history.
Step 11: Drink enough fluid.
The majority of diet plans recommend consuming adequate amounts of fluid each day.When you're on a diet, water is important for your health.In addition, drinking adequate fluids can help combat nausea associated with a very low-carb diet.The diet recommends drinking eight glasses of fluid a day.It is recommended that you drink up to 13 glasses of water daily.This is dependent on your age, gender, and activity level.If you're adequately hydrated, your urine should be very pale yellow by the end of the day.
Step 12: Taking supplements is a good idea.
You can stay in phase one for at least two weeks if you want to reach your goal weight.If you want to lose a lot of weight, you might consider taking supplements.Fruits, vegetables, and grains are not included in the first phase of the Atkins diet.If you plan on staying on this phase for a long time, it's a good idea to take some supplements to make sure you have enough vitamins and minerals.A general multivitamin is a great backup.One day a week is all it takes to cover a variety of your vitamins and minerals.Since many dairy foods are restricted, you may want to consider taking a large amount of calcium daily.