Leena Watts
It is normal to feel sick when changing your diet. This is because your body needs time to adjust to the new alterations, and the side effects of a sudden diet change can include terrible hunger pangs, headaches, exhaustion, lack of energy, mental fog, gas, and bloating. In addition, a sudden drop in blood sugar can lead to symptoms such as blurry vision, a rapid heartbeat, mood swings, anxiety, fatigue, and difficulty sleeping. These symptoms are usually temporary and will disappear within a couple of weeks. It is important to note that if symptoms persist, it may be necessary to consult a specialist to rule out any underlying conditions or nutritional deficiencies.
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What You'll Learn
It is normal to feel unwell when changing diet
It is normal to feel unwell when changing your diet. This is because your body needs time to adjust to the new alterations, and the side effects of a sudden diet change can include terrible hunger pangs, headaches, exhaustion, lack of energy, mental fog, gas, and bloating.
The first few days of healthy eating can throw your body for a loop, and you may experience an adjustment period where you don't feel your best physically, mentally, or emotionally. This is especially true if you're cutting carbs, as your body may slow down due to a lack of complex carbs and fiber. Low-carb diets can also cause fatigue and muscle soreness for up to two weeks.
Additionally, your gut microbiome can change within days of altering how you eat, and you may experience digestive issues as a result. If you were previously consuming a lot of processed food, your body now has to work harder to break down more nutrient-dense foods that are higher in fiber. This can lead to constipation if you're not drinking enough water.
It's important to note that healthy eating is a journey and it won't happen overnight. It's normal to experience some setbacks and challenges along the way. Give your body time to adjust to the new changes and remember that delayed gratification can be very gratifying.
If you have any concerns or if symptoms persist, it's always best to consult with a healthcare professional.
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Withdrawal symptoms from sugar are common
It is normal to feel sick when changing your diet. This is because your body needs time to adjust to the new diet. For example, if you switch to a low-carb diet, your body may slow down due to a lack of complex carbohydrates and fiber. This can lead to constipation and dehydration, which can cause dizziness, rapid heartbeat, and faster breathing. Additionally, any changes in your diet can impact your brain chemistry, gut microbiome, and hormone production, which may also contribute to feeling sick.
- Headaches
- Fatigue
- Nausea
- Muscle aches
- Flu-like symptoms
These physical symptoms can be improved by staying well-hydrated and ensuring adequate magnesium intake. On the other hand, psychological sugar withdrawal symptoms can include:
- Irritability
- Anxiety
- Lack of motivation
- Difficulty concentrating
- Cravings
These psychological symptoms arise due to the link between sugar consumption and dopamine release. Sugar causes a release of dopamine, a neurotransmitter associated with pleasure and reward. This leads to dependence, and when sugar is abruptly cut off, dopamine levels drop, resulting in the aforementioned psychological symptoms.
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Gut bacteria changes can cause discomfort
It is normal to feel sick when changing your diet. Your gut microbiome can change within days of altering how you eat, so you may experience the effects of this shift.
The gut microbiome is an ecosystem of microbes that live in your intestines. Some gut bacteria are more beneficial than others. Anaerobic gut bacteria, for example, help break down indigestible fibres in your digestive tract and produce essential nutrients. However, if these bacteria stray beyond your colon, they can be harmful. For instance, if colon bacteria settle in your small intestine, they can interfere with digestive processes. This can lead to a condition called Small Intestinal Bacterial Overgrowth (SIBO). SIBO can also be caused by slow gut motility or by bacteria from the large intestine migrating to the small intestine.
The balance of microorganisms in your gut can be affected by your diet, chemical exposures, disease-causing organisms, and bowel movement regularity. A loss of beneficial bacteria leaves your gut vulnerable to more disease-causing or invasive types, which can overrun the other microorganisms, diminishing the overall diversity in your microbiome. This state is called dysbiosis. Dysbiosis weakens your gut's defences against pathogens, which can cause temporary or chronic infections in your gut. These infections can lead to diarrhoea, inflammation, and toxic damage to your gut lining.
To improve your gut health, you can try eliminating common trigger foods to see if your symptoms improve. Eating a diet high in fibre and reducing the amount of processed, sugary, and high-fat foods you eat may also lead to a healthier gut microbiome.
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Low-carb diets can cause fatigue and dehydration
Feeling unwell after changing your diet is normal and common. Low-carb diets, in particular, can cause fatigue and dehydration, which are symptoms of what is known as the "keto flu".
The keto flu is a term used to describe symptoms often experienced by those beginning a keto or ketogenic diet. The symptoms of the keto flu include fatigue, irritability, muscle soreness, and cravings. These symptoms can last for a few days to a month for some people. The keto flu is believed to be driven by genetics, electrolyte loss, dehydration, and carbohydrate withdrawal.
When you start a low-carb diet, your body may slow down due to a lack of complex carbohydrates and, therefore, fiber. This can lead to constipation. Additionally, your body may be working harder to break down more nutrient-dense foods that are higher in fiber. This can cause digestive issues, and dehydration is often a factor in these issues.
To combat dehydration, it is important to drink plenty of water. Water is necessary for optimal health and can help reduce symptoms of the keto flu. Additionally, a low-carb diet can cause your body to shed excess water, which can lead to mild dehydration. Mild dehydration can cause dizziness, rapid heartbeat, and faster breathing. Therefore, it is important to stay hydrated, especially if you are experiencing diarrhea, which can cause additional fluid loss.
If you are feeling unwell after starting a low-carb diet, it is important to listen to your body and make sure you are getting adequate nutrition and hydration. If symptoms persist or become concerning, it may be best to consult a healthcare professional.
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Nutritional deficiencies can cause side effects
Nutritional deficiencies can cause a range of side effects, and it is normal to feel unwell when changing your diet. Nutritional deficiencies can be caused by insufficient food intake, an inability to absorb nutrients, or a diet lacking essential nutrients. Micronutrient deficiencies are the most common type, often due to insufficient intake of one or more micronutrients.
Vitamin and mineral deficiencies can have various side effects. For example, a lack of vitamin C can lead to bleeding gums, and vitamin D deficiency can cause soft bones, irregular heartbeat, and even chest pains. Iron deficiency is the most common nutritional deficiency, and it can cause fatigue, weight gain or loss, and anaemia. B12 deficiency can lead to mild cognitive impairment and nervous system damage over time. Vitamin A deficiency may cause vision problems, and calcium deficiency can lead to muscle cramps and fractures.
Significant dietary changes can result in an adjustment period where you may not feel your best physically, mentally, or emotionally. This is common when transitioning to a low-carb diet, as your body adjusts to a new fuel source. You may experience fatigue, muscle soreness, digestive issues, brain fog, irritability, and aches and pains.
It is important to ensure your diet provides sufficient macro and micronutrients to prevent nutritional deficiencies and their associated side effects. A balanced diet should include a variety of nutrient-dense foods to meet your body's needs and promote overall health and well-being.
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Frequently asked questions
Feeling unwell after changing your diet is common, and it's usually a good indicator that you're making positive changes. However, if symptoms persist, consult a healthcare professional.
The length of time varies from person to person, but most people can expect to feel better within a couple of weeks.
Common symptoms include fatigue, nausea, brain fog, irritability, aches and pains, and digestive issues like bloating and gas.
These symptoms are a result of your body adjusting to the new diet. It can be a withdrawal response from a reduction in sugar and processed foods, or a sign of a nutritional deficiency. Your gut microbiome also changes, which can cause digestive issues.
Ensure you're staying hydrated, getting enough sleep, and eating a balanced diet with adequate calories and fibre. Introduce changes gradually and consider speaking to a registered dietitian for specialised advice.
