When you start on a weight loss program, you may experience rapid weight loss for the first time in your life. Don't worry. What makes the initial drop dramatic is that you lose a good bit of water weight in the first week. That's because eating fewer grams of carbohydrate results in fewer spikes in blood sugar, resulting in less insulin output. Insulin makes the body retain sodium, which, as you probably know, makes your body retain water. When you're not producing as much insulin, this cycle slows and the effect is like taking a diuretic. After four days or so, however, you will also begin to lose body fat. Young men and people who have a lot of weight to lose are more likely to lose weight more rapidly at the start of the program

During the first few days, a small percentage of people get withdrawal symptoms, which may include headaches, nausea, dizziness, fatigue, muscle cramps or irritability. If this happens to you, increase your intake of vegetables for several days. But as soon as your withdrawal symptoms have abated, go back to the diet. Withdrawal rarely lasts more than four or five days. Or, if your weight continues to come off, you may stay at that level until you are ready to move to a higher level of carb consumption and slow down your weight loss. If you can ride out the symptoms, they should disappear within four or five days. Be sure you are drinking enough water and take appropriate supplements

You may be able to lose weight without exercising, but it is not recommended. Exercise not only speeds weight loss and enhances muscle tone, it also offers a host of other health benefits. Many studies have shown that inactivity is a serious risk factor for heart disease; more recently, lack of exercise was linked to a greater risk of developing cancer. Regular aerobic exercise also strengthens the heart muscle and widens the arteries that supply extra oxygen-rich blood to weaker areas of the heart.

Aspirin and ibuprofen do not interfere with weight loss, but prescription drugs may have that potential effect. Cortisone, for example, may actually cause you to gain weight. Although our preference is to avoid the use of pharmaceuticals, if you absolutely must take a pain reliever, discuss its side effects and possible impact on your weight with your physician.

Controlling carbohydrate intake has been shown to regulate blood sugar levels and insulin production, therefore diminishing the need for medications. Of course, with any medical condition such as this, close medical supervision is essential, especially if you are already taking medications. Dosage will need to be adjusted as you limit your carb intake. Losing weight and controlling carbohydrate intake will also reverse or moderate insulin resistance. Many people are able to get off or avoid medications completely; others, including Type I diabetics, will need to maintain a minimum dosage.

Although natural fats are encouraged on the diet, some fats contain compounds that do not melt at body temperature and therefore can contribute to plaque formation in the blood vessels, increasing the risk of stroke and heart disease. These processed fats, called trans fats found in hydrogenated oil, which includes most margarines, as well as shortening and many processed baked goods and snack foods. You can now find margarines without trans fats (the label will say "non-hydrogenated" or "no trans fats"). Even partially hydrogenated oils should be avoided. But since our approach is based on a diet of whole, natural foods, we recommend you select butter over margarine. Other healthy fat selections include olives and olive oil, avocado, flaxseeds and flax oil, sunflower seeds and its oil and oily fish such as salmon, sardines and mackerel. Walnut oil, which is expensive, is a nice treat for salad dressings. Safflower and corn oil are acceptable but not as healthful as the preferred