What to do about dizziness caused by low blood sugar during weight loss
Jun 25, 2025
Source: Cainiu Health
Dr. Liu Feng
Introduction
Hypoglycemia and dizziness during weight loss generally require immediate sugar supplementation, such as drinking sugary beverages or consuming candy to quickly raise blood sugar levels. Eating moderate amounts of high-protein foods like eggs and milk can help maintain stable blood sugar. At the same time, it is advisable to slow down the weight loss pace and avoid excessive dieting. Exercise should be reasonably scheduled; working out 1–2 hours after meals and carrying candy for emergency use is recommended.
During the weight loss process, symptoms of hypoglycemia such as dizziness can generally be managed by immediately replenishing sugar, moderately consuming high-protein foods, slowing down the weight loss pace, appropriately planning exercise, adjusting the diet structure, and other measures. Specific recommendations are as follows:
1. Immediate sugar replenishment: When dizziness caused by hypoglycemia occurs, the primary goal is to quickly raise blood sugar levels. Options include drinking sugary beverages such as cola or fruit juice, or consuming candies or sugar cubes, allowing the sugar to be rapidly absorbed by the body to alleviate dizziness. After symptoms subside, eating a regular meal can further stabilize blood sugar levels.
2. Moderate intake of high-protein foods: Protein helps maintain stable blood sugar levels and reduces the likelihood of hypoglycemia. After replenishing sugar, it is advisable to consume moderate amounts of high-quality protein sources such as eggs, milk, and lean meats. These foods are digested and absorbed more slowly, providing sustained energy and preventing rapid drops in blood sugar.
3. Slow down weight loss: Excessive dieting or high-intensity exercise can easily trigger hypoglycemia. Weight loss should be gradual, avoiding extreme dietary restrictions or sudden increases in physical activity within a short period. Set reasonable weight loss goals, aiming for a weekly loss of 0.5–1 kg, allowing the body time to adjust and reducing the risk of hypoglycemia.
4. Plan exercise appropriately: The timing and intensity of exercise significantly affect blood sugar levels. Avoid exercising on an empty stomach; instead, engage in physical activity 1–2 hours after meals. Exercise intensity should not be too high; opt for aerobic activities such as walking or yoga. Carry sugary snacks during exercise to replenish energy promptly when needed.
5. Adjust diet structure: Nutritional balance must be maintained during weight loss, avoiding a monotonous diet. Choose a combination of refined and whole-grain carbohydrates, such as oats and brown rice; increase vegetable intake for dietary fiber; and include moderate amounts of high-quality protein and healthy fats, such as nuts and fish, to stabilize blood sugar while meeting the body's nutritional needs.
To prevent dizziness caused by hypoglycemia during weight loss, develop regular eating habits, eat at fixed times and in appropriate quantities, and avoid prolonged hunger. Carry sugary snacks for emergencies and monitor blood glucose levels regularly to understand your body condition. If hypoglycemic symptoms occur frequently and are difficult to relieve, seek timely medical evaluation to identify potential health issues.
