Some people while following keto diet may experience leg cramps. So what are the causes of leg cramps during ketosis.
When you are following a low carb high fat diet, you reach a stage called nutritional ketosis wherein you lose lots of water from your body. This leads to dehydration and loss of minerals through urine. This is the main reason why people following keto diet lose weight rapidly during the first few weeks of very low carb high fat diet. Dehydration and loss of minerals are the two most commonest reasons for legs cramps for those following ketogenic diet.
However, there are many other reasons for leg cramps.
What exactly is leg cramp?
As defined in an article published in BMJ Clinical Evidence “leg cramps are involuntary, localised, and usually painful skeletal muscle contractions, which commonly affect calf muscles but can occur anywhere in the leg from foot up to the thigh.”
- are common and their incidence increases with age
- typically occur at night and usually last only seconds to minutes
- may be idiopathic (of unknown cause)
- may be associated with a definable process or condition such as
- renal dialysis
- venous insufficiency
How do you treat leg cramps?
Rehydrate yourself: Since ketosis leads to rapid water loss followed by dehydration, the most important treatment is to drink enough water to rehydrate your body. As a rule of thumb, try to drink about half your body weight in ounces per day.
Increase salt in your diet: Increase the amount of salt in your diet. I recommend substituting white salt with Himalayan pink salt. It has many minerals and trace elements which is considered to be healthy for your body. You can also drink lemon water adding rock salt.
Increase carbohydrate: If you are having legs cramps due to low carb high fat diet, you may consider to increase carbohydrate intake slightly. Usually leg cramps occur when your body is getting adapted to nutritional ketosis and when your body is deprived of glucose. Some people may also have keto rash due to low carb high fat diet. I have discussed about keto rash in another blog. Please read the blog to know more about keto rash.
Supplements: Since during ketosis, there is loss of minerals like magnesium, potassium, sodium, and calcium, adding supplements may be beneficial for some people. Although, I personally do not recommend taking supplements as you can get all the minerals from food, however, in some cases supplementation with magnesium, potassium, and calcium may be required to get relief from your leg cramp. Always consult with your doctor before taking any supplements. To know more about potassium read the article potassium plays a key role in your everyday functions. Also read how magnesium deficiency raises your risk of many chronic ailments and premature death.
In conclusion, several approaches such as stretching before and after exercise, adequate hydration, and correction of electrolyte disturbances may be an effective and safe way of preventing leg cramps.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM he followed a low carbohydrate high fat (ketogenic) diet and reversed his T2DM within a year. Now he is on a mission to educate people and spread awareness about T2DM. Since he could reverse his T2DM following ketogenic diet, now he is doing extensive research on ketogenic diet and expanding his knowledge on this particular topic. His main goal is to make people understand that the conventional method of treating T2DM is incorrect and it is very much possible to reverse T2DM through diet and lifestyle modification.