Uncover the Shocking Truth About Dizziness on a 1200 Calorie Diet – What You Need to Know!

Feeling dizzy can be alarming, especially when it coincides with starting a new diet like a 1200 calorie plan. While the diet itself isn't directly responsible for dizziness, several factors related to caloric restriction and underlying health conditions can contribute to this sensation. This article explores the potential causes of dizziness while on a 1200 calorie diet, differentiating it from other conditions, and offering practical steps to manage it.

What is Dizziness?

Dizziness is a broad term used to describe a range of sensations, including feeling faint, weak, lightheaded, or unsteady. Some people describe it like they are spinning, floating, or somehow off-balance. Vertigo, a specific type of dizziness, creates the illusion that you or your surroundings are moving when there is no actual movement. This can feel like spinning or tilting, even when standing still.

Common Causes of Dizziness

Dizziness can stem from various underlying issues, and it's important not to automatically attribute it solely to dieting. Here are some potential causes:

Dehydration: Dehydration is a very common cause of dizziness. The symptoms of dehydration can easily be confused with low blood sugar since many symptoms of each are similar - feeling dizzy, faint, and lightheaded. Some other symptoms that may help distinguish dehydration from low blood sugar are producing urine that is dark in color and producing less urine than usual.
Ear Infections: Ear infections, particularly those affecting the inner ear, can lead to vertigo. This type of dizziness creates a sensation of spinning or movement and may be accompanied by nausea.
Other Medical Conditions: Dizziness is a commonly reported symptom of many conditions, including anxiety, anemia, allergic reactions, head injuries, migraine headaches, medication side effects, motion sickness, alcohol consumption and tobacco use.
Stroke: In some cases, dizziness that comes on quickly may be a warning sign of something more severe, like a stroke. If you’re feeling dizzy and begin to notice other serious warning signs of a stroke - including numbness one on side of your body, difficulty speaking or seeing, or a severe headache - call emergency services immediately.

The Link Between Calorie Restriction and Dizziness

When following a 1200 calorie diet, or any very low-calorie diet, dizziness can arise due to:

1. Hypoglycemia (Low Blood Sugar)

The Role of Carbohydrates: Blood sugar comes from digesting carbohydrates (carbs), and it’s the primary source of energy for the brain. Thus, skipping meals or avoiding carbs can cause your blood sugar levels to drop, which may result in a sudden bout of dizziness
Symptoms of Hypoglycemia: If you’re feeling dizzy after skipping a meal and wondering if your blood sugar has dropped, some other warning signs you might experience include hunger, confusion, sweating, and shaking. This combination of symptoms is likely a sign that you need to eat something.
Who is at Risk?: Because you are undergoing prolonged hours of fasting or not taking any calories in, you must be careful with dipping of your blood sugar especially for those who have prediabetes, type 1 or 2 diabetes, or known history of hypoglycemia. Most people experience mild symptoms when the blood sugar dips which could be as simple as fatigue, or dizziness. However, the more severe cases could be passing out or falling.

2. Electrolyte and Fluid Imbalances

Glycogen Stores and Water Loss: As you transition into ketosis, your body burns through your glycogen stores, the backup supply of carbs stored in your muscles and liver. These carbs are stored with large amounts of water, which contain electrolytes, such as potassium and sodium, that help regulate your body's fluid balance.
Dehydration: As you burn through your glycogen stores, all of the water and electrolytes they contain are flushed out through your urine. This can cause dizziness if you're not drinking enough, not adding enough salt to your diet, or both. These fluid losses can easily lead to dehydration, which can cause extreme thirst, dry mouth, dry skin, fatigue, and dizziness.
Electrolyte Imbalance: Additionally, electrolyte losses may also cause dizziness because they can lower your blood pressure. When there are huge shifts in electrolyte levels, such as those that occur when you first start keto, you're also likely to experience so-called “keto flu” symptoms.

3. Inadequate Nutrient Intake

Overall Health: If you’re frequently sick, it might be a sign that you’re not getting enough nutrients that are necessary for healthy immune system function.
Hair Loss: If you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it may be a sign that you’re not eating enough or that you’re not getting enough important nutrients.
Skin Problems: Not eating enough can negatively affect your skin. In some cases, it can cause the skin to thin, wrinkle, and even peel or tear. A 2018 study found an association between malnutrition and skin tears regardless of age or BMI.

Intermittent Fasting and Dizziness

A 1200-calorie diet may be used in conjunction with intermittent fasting (IF). IF is an eating regimen that involves cycling between periods of eating and voluntary fasting on a regular schedule. There are various types, including 16:8 (fasting for 16 hours, eating within an 8-hour window), 5:2 (eating normally for five days, restricting calories for two), alternate-day fasting, and 14:10 (fasting for 14 hours, eating within a 10-hour window).

Read also: Diet Before Bariatric Surgery

While IF has potential benefits like weight loss and improved insulin sensitivity, it can also lead to side effects, including dizziness:

Hypoglycemia: At first, you may experience hypoglycemia, a condition caused by very low blood sugar levels. This can lead to headaches, increased heart rate, dizziness, and nausea.
Carb Cravings: Putting guardrails on the times they can eat may help them avoid eating when they don’t need to be.
Insulin Sensitivity: Increasing the time between meals can help because your body releases less insulin.
Workout Issues: Following IF and working out is totally safe, but you’ll need to make some adjustments to your schedule so that you’re not running on empty.

Addressing Dizziness: Practical Steps

If you experience dizziness while on a 1200 calorie diet, consider these steps:

Sit or Lie Down: Dizziness causes a loss of balance, which can easily lead to falls and injuries - especially in older adults. Therefore, it’s best to avoid standing or walking until the feeling passes.
Quickly Restore Blood Sugar: If you’re suspicious that your dizziness may have been caused by not eating enough or going too long without eating, try to eat or drink something with calories as soon as possible. The human body breaks down and absorb carbs for energy quicker than any other nutrients, so if you can find a good source of simple carbs - like fruit juice, bread, a cup of milk, or a bit of honey - eating one of these will help restore your blood sugar levels quickly. In a pinch, even a piece of candy or something else sweet might do the trick, but keep in mind that relying on sweet treats to maintain blood sugar levels and stave off dizziness is not a healthy long-term option.
Balanced Snacks: Once the initial bout of dizziness has passed, try having another snack that pairs a fiber-rich complex carb with a lean protein. The combination of nutrients should help to keep your blood sugar levels from falling suddenly. Some examples of snack combinations that pair complex carbs with lean proteins are: yogurt with fruit, whole-grain crackers with cheese, peanut butter toast, cut veggies with hummus
Hydration: Dehydration can exacerbate dizziness. Drink plenty of water throughout the day, especially when restricting calories.
Electrolyte Balance: Ensure you're consuming enough electrolytes, such as sodium and potassium. Consider adding a pinch of sea salt to your water or consuming electrolyte-rich foods.
Balanced Diet: During meals, make sure to fuel up on healthy, satisfying foods. Lean protein, fruits and vegetables, whole grains, and healthy fats, such as avocados, nuts, and extra-virgin olive oil will keep your blood sugar levels balanced during your fast and provide the nutrients your body needs to function properly.
Protein Intake: Dr. Scinta says she often finds that people on IF struggle to get enough protein, so remember to eat regularly, including snacks, when you’re not fasting. You should aim to get at least one gram of protein per kilogram of weight daily.
Adjusting Workouts: Say you’re following the 5:2 diet: Doing low-impact workouts instead of more intense ones, like weight lifting, running, and HIIT, on days when you’re limiting calories can help your body adjust to the new demands. As your body gets used to burning fat for fuel, the intensity of your workouts won’t be as much of a concern.
Avoid Stimulants: Steer clear of excessive caffeine, alcohol, and tobacco, as these can worsen dizziness.
Medical Consultation: Depending on which regimen you end up picking to try, you should consult a physician to make sure that you do not have any risk factors to cause symptoms that may be dangerous. If you have conditions that affect sugars in general, you must make sure your medications are revised and followed.

When to Seek Medical Attention

While occasional dizziness might be manageable with the above strategies, it's crucial to consult a healthcare professional in the following situations:

Frequent or severe dizzy spells
Dizziness accompanied by other symptoms like numbness, chest pain, vision changes, or fever
Suspicion of an underlying medical condition

Is Intermittent Fasting Right for You?

Before starting an IF regimen, accept the fact that you should continue to stay active and consider some form of movement regardless of what IF regimen you end up with. Most regimens call for a restricted regimen of 500 calories for females and 600 calories for males.

However, IF isn’t for everyone (Dr. Scinta doesn’t recommend it for people who have a history of disordered eating or pregnant women), and it’s important to understand the side effects that come with it.

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