Headache when in a calorie deficit

masterbitt

Was thinking I can check here if anyone had similar problems or knows what can be wrong.

I have been having a lot of problems with headache for about 2 years(had normal migraine my whole life but not serious).
When I'm eating less calories I will always get headache, right now I'm doing resistance training 4-5 times a week and no cardio, 5000-6000steps a day, 3-4liter water a day, using salt for my food to make sure I have sodium, taking multivitamins,vitamin d, fish oil, magnesium every day. Have been trying to eat 2000kcal a day but at the end of the day, at night or in the morning I will get headache. If I eat a about 2500+kcals I'm usually fine. Have been going to a neurologist for about a year, done ct scan and a lot of different bloodwork, tried a lot of different medications. All the bloodworks are good, I bought a blood glucose reader and all is good. I rarely eat sugar, don't drink a lot of alcohol, sleep 8-9 hours a night, no stress.
Not a problem with hunger, even if I eat a lot of vegetables though out the day and feel full I will get headache if I'm in a calorie deficit.
Still having big problems with losing weight because of headaches.
When I get headache the only way to get rid of it is to eat more.
I'm a 27 years old Male, 177cm tall, 93kg.
macros im trying to hit: 200carb 175protein 56fat.

Thank you.

Justin_7272

56g fat is a good target; how often are you hitting it? Low fat can mess with cognitive functioning.

Are you taking an supplements?

Also, is your BP in a normal range?

Resistance training is usually recommended 3-4 days a week, but 5 is certainly not unheard of. Maybe try to cut resistance back to three days and add a day or two of cardio. Worth a shot.

grimendale

Is there anything you're eating more of while in a deficit? My migraines are often food triggered (dairy for me) and were also very frequent when my blood pressure was higher, especially if I was eating salty foods.

quiksylver296

Are you cutting out a source of caffeine with your calorie deficit? (Sodas, coffees, etc.)

IdLikeToLoseItLoseIt

I only came to say that, without fail, when I go into a calorie deficit I get really bad headaches (especially in the morning, I wake up with one and it’s quite strong and lasts most of the day). In my case though these headaches last for 1-2 weeks, then I feel back to normal (while still being in a deficit). Like you, I’ve looked at and played with every variable possible, but the only common factor is a calorie deficit. I’ve been dieting on and off for many years, so at this point I’ve experienced this numerous times and at least I expect it.

I’m sorry to hear your headaches never go away. I hope you find answers and figure out something that works to help you feel better while you’re trying to achieve your goals.

cmriverside

Hydration? I get headaches when I don't drink enough water.

masterbitt

Thanks so much for the answers

masterbitt

I can add that 4 years ago I didn't have this problem at all, was really easy for me to diet down and I only got headache when I skipped eating for a whole day.

erickirb

Justin_7272 wrote: »

56g fat is a good target; how often are you hitting it? Low fat can mess with cognitive functioning.

Are you taking an supplements?

Also, is your BP in a normal range?

Resistance training is usually recommended 3-4 days a week, but 5 is certainly not unheard of. Maybe try to cut resistance back to three days and add a day or two of cardio. Worth a shot.

I was going to say on 2000+ cals that fat goal seems quite low. I would consider raising fat by 5% and lowering protein by 5%. 175g protein is pretty much overkill, unless you have a LBM of 175 to 200 or so lbs.

masterbitt

erickirb wrote: »

Justin_7272 wrote: »

56g fat is a good target; how often are you hitting it? Low fat can mess with cognitive functioning.

Are you taking an supplements?

Also, is your BP in a normal range?

Resistance training is usually recommended 3-4 days a week, but 5 is certainly not unheard of. Maybe try to cut resistance back to three days and add a day or two of cardio. Worth a shot.

I was going to say on 2000+ cals that fat goal seems quite low. I would consider raising fat by 5% and lowering protein by 5%. 175g protein is pretty much overkill, unless you have a LBM of 175 to 200 or so lbs.

Okay thank you, will adjust it

masterbitt

Justin_7272 wrote: »

56g fat is a good target; how often are you hitting it? Low fat can mess with cognitive functioning.

Are you taking an supplements?

Also, is your BP in a normal range?

Resistance training is usually recommended 3-4 days a week, but 5 is certainly not unheard of. Maybe try to cut resistance back to three days and add a day or two of cardio. Worth a shot.

I usually eat atleast 56fat or more, I take the vitamins I mentioned before and protein powder, sometimes bcaas.

The thing is I've had this problem for about 2-3 years and have had long periods without any training but also periods with training. And times I haven't been dieting but accidentally eating less some day I will get headache. I will try out doing some cardio every week.

I check my blood pressure quite often and it's normal.

masterbitt

IdLikeToLoseItLoseIt wrote: »

I only came to say that, without fail, when I go into a calorie deficit I get really bad headaches (especially in the morning, I wake up with one and it’s quite strong and lasts most of the day). In my case though these headaches last for 1-2 weeks, then I feel back to normal (while still being in a deficit). Like you, I’ve looked at and played with every variable possible, but the only common factor is a calorie deficit. I’ve been dieting on and off for many years, so at this point I’ve experienced this numerous times and at least I expect it.

I’m sorry to hear your headaches never go away. I hope you find answers and figure out something that works to help you feel better while you’re trying to achieve your goals.

Okay, I have been thinking that too, if maybe I just need to get through the headaches and my body will get used to it, usually I give up when the headache gets to much and eat more, I will try my best to keep my calories strict for 1-2 weeks like you said and see if it works for me too.

masterbitt

quiksylver296 wrote: »

Are you cutting out a source of caffeine with your calorie deficit? (Sodas, coffees, etc.)

I'm keeping my caffeine intake the same the whole time.

T1DCarnivoreRunner

I know you mentioned you are taking salt, and you also mentioned 3-4L per day of water. Are you absolutely certain you are getting enough electrolytes (primarily, but not exclusively sodium)? Depending on activity, heat/humidity, etc., I sometimes struggle with electrolytes even when consuming 12K mg sodium. While I also avoid carbs (another factor for electrolytes) and your macros at 200g carbs don't present that additional challenge, if you are active at all and it is hot, you may not be getting enough sodium still. I suggest at least trying to adjust that upwards for a few days (add electrolyte tabs to your water) and see if you feel better.

masterbitt

grimendale wrote: »

Is there anything you're eating more of while in a deficit? My migraines are often food triggered (dairy for me) and were also very frequent when my blood pressure was higher, especially if I was eating salty foods.

During this 2 years my diet have been very different many times because I have been in different countries but the headaches stay the same.
I did stop consuming dairy for a long time because it gave me acne before but now I have no problem with it.

shaumom

Blood sugar level can cause headaches. I believe both hypoglycemia and diabetes can cause this, when your blood suagr level drops. As I understand it, it is a response to the brain not getting enough glucose.

Might be worth talking over with a doctor in case something in your body has changed. Like for type 2 diabetes, headaches are one of the early warning signs.

In the interim, maybe a low glycemic index diet might be helpful? I believe it is supposed to help your blood sigar avoid as many spikes and valleys.

A bit of info on low blood sugar and headaches:
https://www.migrainetrust.org/about-migraine/trigger-factors/hypoglycaemia/

masterbitt

shaumom wrote: »

Blood sugar level can cause headaches. I believe both hypoglycemia and diabetes can cause this, when your blood suagr level drops. As I understand it, it is a response to the brain not getting enough glucose.

Might be worth talking over with a doctor in case something in your body has changed. Like for type 2 diabetes, headaches are one of the early warning signs.

In the interim, maybe a low glycemic index diet might be helpful? I believe it is supposed to help your blood sigar avoid as many spikes and valleys.

A bit of info on low blood sugar and headaches:
https://www.migrainetrust.org/about-migraine/trigger-factors/hypoglycaemia/

Thank you, I have also suspected this before so I got a blood sugar tester and check my blood sugar levels myself very often and they are normal.

susiejof

You might try excluding other foods that are known migraine triggers from your diet. I suffer from migraines and chronic vertigo and following the recommendations in the book “Heal Your Headache: The 1-2-3 Program” by David Buchholz greatly helped. I have had to give up caffeine, and many other foods I ate but I am not getting as many migraines as I did in the past. Didn’t want to quit drinking coffee and tea but I finally realized that drinking them gave me a migraine the day after consuming them! I also had to give up the whey powder I used daily, and all the fermented foods like yoghurt, etc. that are “healthy”.

cmriverside

midwesterner85 wrote: »

I know you mentioned you are taking salt, and you also mentioned 3-4L per day of water. Are you absolutely certain you are getting enough electrolytes (primarily, but not exclusively sodium)? Depending on activity, heat/humidity, etc., I sometimes struggle with electrolytes even when consuming 12K mg sodium. While I also avoid carbs (another factor for electrolytes) and your macros at 200g carbs don't present that additional challenge, if you are active at all and it is hot, you may not be getting enough sodium still. I suggest at least trying to adjust that upwards for a few days (add electrolyte tabs to your water) and see if you feel better.

This was my first thought. Low carb without increasing salt often causes headaches.

lgrix

When you are doing calorie deficit are you changing what you eat or are you sticking with your regular diet? If so, maybe try eating less of your normal diet and see if that helps with the headaches.

gottswald

I am very curious how this ends up for you. I've been dealing with what my neurologist calls 'Chronic Daily Headache w Migraine' for over a decade now. I wish my experience was somehow useful, but the headaches are so constant that it is hard to tell what is contributing to them. I definitely notice an increase of headaches post-Strength Training but I'm only ~6mo into that. I have been at a calorie deficit for the past ~13mo, so while a deficiency may have affect calories are not the driver.

Best of luck.

peggy_polenta

when you diet/deficit, do you go low carb or keto? if so, you may be experiencing keto flu which, takes about 2 weeks max to get past. if you are eating carby foods to stop the head ache, then that would mean you are putting yourself in and out of the flu on a cycle.

masterbitt

midwesterner85 wrote: »

I know you mentioned you are taking salt, and you also mentioned 3-4L per day of water. Are you absolutely certain you are getting enough electrolytes (primarily, but not exclusively sodium)? Depending on activity, heat/humidity, etc., I sometimes struggle with electrolytes even when consuming 12K mg sodium. While I also avoid carbs (another factor for electrolytes) and your macros at 200g carbs don't present that additional challenge, if you are active at all and it is hot, you may not be getting enough sodium still. I suggest at least trying to adjust that upwards for a few days (add electrolyte tabs to your water) and see if you feel better.

That is possible, it is very hot where I live and I do sweat a lot every day. I will try out adding more electrolytes, thank you

masterbitt

susiejof wrote: »

You might try excluding other foods that are known migraine triggers from your diet. I suffer from migraines and chronic vertigo and following the recommendations in the book “Heal Your Headache: The 1-2-3 Program” by David Buchholz greatly helped. I have had to give up caffeine, and many other foods I ate but I am not getting as many migraines as I did in the past. Didn’t want to quit drinking coffee and tea but I finally realized that drinking them gave me a migraine the day after consuming them! I also had to give up the whey powder I used daily, and all the fermented foods like yoghurt, etc. that are “healthy”.

Okay thank you, I will take a look at that. I do drink coffee every day, so maybe I should try out lowering it and stop it completely for a while

masterbitt

lgrix wrote: »

When you are doing calorie deficit are you changing what you eat or are you sticking with your regular diet? If so, maybe try eating less of your normal diet and see if that helps with the headaches.

I mostly eat the same, times that I have been eating normal and accidentally eat less one day I still get headache no matter what my diet is like

masterbitt

gottswald wrote: »

I am very curious how this ends up for you. I've been dealing with what my neurologist calls 'Chronic Daily Headache w Migraine' for over a decade now. I wish my experience was somehow useful, but the headaches are so constant that it is hard to tell what is contributing to them. I definitely notice an increase of headaches post-Strength Training but I'm only ~6mo into that. I have been at a calorie deficit for the past ~13mo, so while a deficiency may have affect calories are not the driver.

Best of luck.

I'm sorry to hear you are also dealing with problems, headaches can really get in the way of normal life, I will post here If i ever find a reason to them. Hope you can find a solution too

masterbitt

peggy_polenta wrote: »

when you diet/deficit, do you go low carb or keto? if so, you may be experiencing keto flu which, takes about 2 weeks max to get past. if you are eating carby foods to stop the head ache, then that would mean you are putting yourself in and out of the flu on a cycle.

I am keeping a balance between macros, at about 200carb 67fat 150protein now, I never go low carb or low fat