What's wrong with feeling nauseous after dieting

Vomiting after dieting may be caused by hypoglycemic reactions, imbalanced gastric acid secretion, electrolyte imbalances, excessive psychological stress, and decreased basal metabolic rate. It can be alleviated by adjusting dietary structure, supplementing water and electrolytes, regular small and frequent meals, psychological regulation, and medical evaluation.

1. Hypoglycemic reaction:

Excessive dieting leads to a sudden drop in blood sugar levels, triggering the body's stress mechanism and causing nausea and vomiting. When insulin secretion is abnormal on an empty stomach and there is insufficient energy supply to the brain, it can trigger vagus nerve excitation, resulting in dizziness, cold sweat, and vomiting. It is recommended to consume no less than 130 grams of carbohydrates per day, and prioritize low glycemic index foods such as oats and whole wheat bread.

2. Imbalance of gastric acid secretion:

Long term fasting causes continuous secretion of gastric acid without food neutralization, which stimulates the gastric mucosa and produces a burning sensation and acid reflux. Spasmodic contractions of the stomach may cause dry vomiting, especially during the fasting period in the morning. You can try consuming a small amount of alkaline foods such as soda crackers and bananas to neutralize stomach acid and avoid stimulating the stomach wall with a large amount of water at once.

3. Electrolyte imbalance:

Extreme dieting can cause the loss of electrolytes such as sodium, potassium, and magnesium, and changes in blood osmotic pressure can lead to nausea. Accompanied by possible symptoms such as muscle spasms and irregular heart rate. It is necessary to ensure a daily intake of 1500 milliliters of diluted salt water or electrolyte drinks. Eating potassium rich foods such as spinach and avocado can help alleviate symptoms.

4. Excessive psychological pressure:

Excessive focus on weight numbers can cause anxiety and affect digestive function through the brain gut axis. Some people are more prone to neurogenic vomiting when they are hungry. Practicing mindfulness breathing training and maintaining 7 hours of sleep per day can reduce cortisol levels and improve digestive discomfort.

5. Decreased basal metabolic rate:

Long term insufficient calorie intake leads to the body entering a "famine mode", and when the metabolic rate decreases by more than 30%, persistent fatigue and digestive function inhibition may occur. Accompanied by symptoms such as decreased body temperature and constipation, it is necessary to gradually increase calories to meet the basic metabolic needs, and if necessary, evaluate the degree of metabolic damage through body fat testing.

Sudden severe vomiting with blurred consciousness requires immediate medical attention to rule out emergencies such as ketoacidosis. During the recovery period, it is recommended to adopt the "3-3" diet method: the interval between three main meals per day should not exceed 5 hours, and each meal should contain three types of nutrients: carbohydrates, protein, and dietary fiber. Low intensity activities should be carried out 30 minutes after meals. Choose steaming and stewing as the cooking method, avoid deep frying, and ensure to drink 2000 milliliters of water in 8 portions per day for two weeks. Gradually increase resistance training to improve muscle mass. Recording diet and body reactions can help nutritionists develop personalized plans and avoid self medication to mask symptoms.