5 Causes of a Diet Headache and How to Get Rid of It

A healthy diet is a must when you're trying to lose weight. But what if your eating plan is giving you a headache?

Common weight-loss tactics can sometimes leave your head throbbing, particularly if you're not eating or drinking enough.

"Headaches can be a side effect of trying to lose weight, especially during crash weight-loss methods," says David Nazarian, MD, medical director of My Concierge MD, a weight-loss clinic in Beverly Hills, California. And it's hard to stick with healthy habits (like exercising and cooking wholesome meals) when your head hearts.

One bright spot: It's usually easy to figure out what dietary changes might be triggering your headaches. Here are five of the most common culprits and what you can do to feel better while still staying on track with your weight-loss goal.

Not eating enough or skipping meals deprives your body of the fuel it needs to function properly, which can leave you feeling lousy. "If we don't have adequate food intake, we can develop hypoglycemia, or blood sugar lower than the standard range," Dr. Nazarian says. A hunger headache may also come with feeling dizzy, weak or irritable, he adds.

Limiting your fluid intake, using diuretics to lose water weight or exercising vigorously and not replenishing the water you lost through sweat might make you dehydrated, which can easily trigger a headache. You'll also likely feel thirsty, dizzy, fatigued and might have a dry mouth, according to the Cleveland Clinic.

Recently started a low-carb diet? Drastically cutting carbs can send you into ketosis, when your body transitions to burning fat for energy instead of carbohydrates. Though experts don't fully understand the cause, the change "is often associated with brain fog as well as headaches," Dr. Nazarian says. You might also feel nauseated, tired, faint, dizzy or have an upset stomach.

Limiting your calorie intake can sometimes make it harder to meet your nutrition needs, which could contribute to headaches.

Falling short on magnesium (found in magnesium-rich foods like avocados, bananas and spinach) for instance, "makes our response system less equipped to deal with stress, which can result in headaches," Dr. Nazarian says.

Magnesium is a type of mineral called an electrolyte, which is involved in balancing the fluids in your body. Your new diet could have resulted in lower levels of other electrolytes, too — like sodium and potassium — which could contribute to headaches, according to the Cleveland Clinic.

Low iron can lead to headaches, too, because it's needed to produce red blood cells that transport oxygen to the brain. "If iron levels are low, not enough oxygen will be delivered to tissues including the brain, which may contribute to headaches," he adds. (Iron is found in red meat and leafy greens.)

For some people, certain foods can trigger migraines, so you could be reacting to a food you recently added to your diet as part of your healthy eating plan. Per the Association of Migraine Disorders, possible culprits include:

• Aged cheeses
  
• Alcohol
  
• Artificial sweeteners
  
• Caffeine
  
• Chocolate
  
• Chickpeas
  
• Cured meats
  
• Dried fruits
  
• Fermented or pickled foods
  
• Lentils
  
• Licorice
  
• Meat tenderizers
  
• Peanuts and peanut butter
  
• Smoked fish
  
• Soy sauce
  

If you're struggling with a throbbing or pulsing head that you suspect is related to your weight-loss plan, there are a few things you can do to help keep the discomfort at bay. Here's what Dr. Nazarian recommends:

• ‌Make sure you're eating enough calories.‌ Here's how to figure out what you need.
  
• ‌Avoid skipping meals.‌ Healthy snacks can help you keep your energy and blood sugar up, too.
  
• ‌Drink plenty of water.‌ Your urine color is always a good guide to see whether you're getting enough. Or check this handy guide to how much water to drink.
  
• ‌Consult with a registered dietitian.‌ They can help you develop an eating plan to meet your weight-loss goals without unpleasant side effects like a headache.
  

Talk to your doctor if your headaches are severe or if they're making it harder for you to go about your normal activities.

"Occasional headaches may not be unusual during weight loss, but if they become persistent or severe or are associated with symptoms of dizziness, changes in vision, nausea, vomiting or other neurological symptoms, it is advisable to seek medical attention promptly," Dr. Nazarian says.