Coping With Keto Leg Cramps
The keto diet is a low-carb, high-fat diet that is very effective for weight loss. However, it is not without side effects. Many people on the diet complain of leg cramps, painful, involuntary muscle spasms that often occur in the calf muscle. Prevent keto cramps by recognizing the causes and adjusting your diet.
What Causes Keto Cramps?
Keto cramps are usually caused by electrolyte deficiencies and dehydration. Dehydration is common, especially during the early stages of keto. However, some people drink too much water to control hunger and cravings which can contribute to a loss of electrolytes.
Your body will also expel more electrolytes as it adjusts to lower insulin and blood sugar levels. Low insulin causes your kidneys to expel salt, making sodium a commonly deficient mineral for people in ketosis. Electrolyte loss, and the accompanying keto cramps, are usually greatest during the first few days of ketosis.
When you change your diet, you often change the nutrients you consume. For example, high-potassium foods, such as bananas, are often higher in carbs.
How to Prevent Keto Cramps
Prevent keto cramps by getting plenty of water and supplementing your electrolyte intake. Add salt to your food and include electrolyte rich options such as almonds, which are high in magnesium, and leafy greens and mushrooms, which are high in potassium.
You can also drink sugar-free sports drinks, apple cider vinegar, which is a source of calcium and potassium, or bone broth to get the electrolytes you need. If you know you are deficient in a specific electrolyte, such as magnesium, you can take a supplement in pill form. These solutions should put a stop to keto cramps, but it may take time to take effect.
For an all-in-one, fast-acting solution, drink a serving of Cramp Medic which contains all the key electrolytes necessary for your body to maintain proper hydration, optimize nerve function and allow muscle relaxation including chloride, potassium, sodium, calcium and magnesium. The proprietary formula is designed to be absorbed into your system and start working quickly. Most people experience relief in as little as 15 seconds.
If you are exercising when starting the keto diet, you may be more prone to cramps in fatigued muscles. Be sure to stretch and massage muscles right away if you feel them start to cramp.
Carbs and Keto Cramps
In most cases, the side effects of the keto diet are limited and will pass as you adjust to being in ketosis. However, if your cramps aren’t improving with time and the preventative steps above, you may need to increase the amount of carbs you are eating. Don’t go overboard by binging on processed foods. Instead, increase carbs slightly, opting for whole food options.
While this is effective, it will probably take you out of ketosis. Instead, try a serving of Cramp Medic. Each ingredient, including our high absorption, fully reacted magnesium malate complex, is formulated for optimal absorption, bioavailability and effectiveness.
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