The start of a new diet is a time of great enthusiasm and hope for a healthier future. Unfortunately, it can also be a difficult physical adjustment. Some symptoms, such as cravings or mild hunger, are normal and can be safely ignored. Others, such as nausea and lightheadedness, should be taken seriously as signs that you may need to make some adjustments to your meal plan.
Possible Causes of Nausea
Nausea can have several causes, some benign and others more serious. Registered dietitian and spokesperson for Dietitians of Canada Vashti Verbowski explains that a sudden increase in fiber can play havoc with your gut bacteria. Switching from a diet high in carbohydrates to one that is mostly protein also affects your gut, because the bacteria that digest sugar are different from the ones that digest proteins. When you change the balance of dominant gut bacteria, it can cause discomfort until your body adjusts.
Food allergies or sensitivities are more serious causes of nausea. According to the American College of Allergy, Asthma and Immunology, 90 percent of all food allergies are caused by eight common foods: eggs, fish, milk, peanuts, shellfish, soy, tree nuts and wheat. But these are all parts of a healthy diet. If they have not been a part of your regular meal plan, you may have an allergy or sensitivity and not know it. A food allergy may start out mild but become severe the next time you have that food, so pay attention to any symptoms such as dizziness, hives, nausea, trouble breathing and swallowing, and a swollen tongue. If you have one or more of these symptoms, get medical attention immediately.
Why You Might Feel Lightheaded
Feeling dizzy or lightheaded when you start a new diet plan may also have several causes. According to the weight loss experts at Lindora, the most likely cause is low sodium levels. This is especially likely if you are on a very low carbohydrate diet. Lack of potassium can also cause lightheadedness. Hypoglycemia, or low blood sugar, can also cause lightheadedness. According to the Mayo Clinic, this can occur if you go too long between meals. It can also happen because you are simply not taking in enough calories to nourish your body.
How to Prevent Nausea
While it is tempting to start a new way of eating all at once, this can put unnecessary stress on your body. If you've been a meat-and-potatoes person all your life, start adding vegetables, fruits, fish, nuts and whole grains gradually. Beans and legumes can also cause stomach distress if you aren't used to eating them, so start slowly and pay attention to how your body responds to different foods. A bit of gas, bloating or mild nausea is probably just your body adjusting, but if any food makes you feel seriously ill or causes vomiting, eliminate it and consult your health-care provider.
Ways to Avoid Lightheadedness
Staying hydrated is the most important and effective step you can take to ensure that you stay healthy while you drop the excess pounds. Aim for between 32 and 64 ounces of water per day, depending on your activity level and how hot it is where you live. If you don't like plain water, add lemon or lime juice to flavor it. The second way to avoid lightheadedness is to eat regularly and make sure you are taking in enough nutrient-dense calories to keep your body fed. Women should not drop below 1,200 to 1,500 calories per day, and men should consume between 1,500 and 2,000 calories.
- Cleveland Clinic: The Very Best Way to Lose Weight and Keep It Off
- Medical News Today: 9 Signs and Symptoms You're Not Eating Enough
- The Globe and Mail: Why Healthy Eating Causes That Uncomfortable Feeling
- American College of Allergy, Asthma and Immunology: Food Allergies
- Lindora: What is the Cause of Feeling Dizzy During Dieting?
- Mayo Clinic: Hypoglycemia
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