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Tips on Avoiding Muscle Cramps during Keto and How to remedy them

One commonly forgotten detail about the ketogenic diet is that the body is expected to react to the high-fat low-carb natAure of it. Before your body gets used to using ketones from fats for energy instead of glucose, there’s going to be an essential mineral imbalance. 

By keeping your carbohydrates intake at the minimal level, your body starts producing lesser insulin, which is responsible for processing carbs. This reduced production of insulin causes the kidney to absorb less sodium and release more via urine. A sodium deficiency might likely follow, and it could lead to an imbalance in electrolytes. Your body needs these electrolytes for staying hydrated as well as effectively excrete waste in bodily fluids.

Muscle cramps, which most report having at the early stages of the keto diet, are a side-effect of the above-explained process. There are, however, some simple steps that you can take to prevent muscle cramps during the keto and even cure them. Here are a few of them;

  • Stay Hydrated: The body uses up all its glucose (in the form of glycogen) when it begins to adjust from using glucose as an energy source to making use of ketones. You’ll notice that the early stages of the keto diet are characterized by frequent urination, as this is how the body is getting rid of the water freed up by the glycogen stores. This usually causes dehydration. Putting a pinch of Himalayan salt or mineral drops into your regular drinking water can help to replace trace minerals and electrolytes needed for proper muscle functioning. Make sure to dink this water consistently and throughout the day.
  • Make sure that your body is getting it’s required amount of magnesium, potassium, and sodium: Your body needs distributed amounts of potassium for controlling the energy in its cells. In conjunction with electrolytes, potassium helps the muscles to relax fully without getting into cramps. To prevent possible muscle cramps during keto, replenish your body’s potassium’s reserve by consuming a lot of leafy green vegetables. Magnesium is another much-needed mineral for relaxing muscles, and it can be gotten from fruits like avocado and from magnesium supplements too. Sodium affects not only muscle contraction but is also required for regulating fluid movement in and out of cells. The added pinch of Himalayan salt in your regular drinking water will do well in ensuring that your body gets its required amount of sodium.


One of the many effects of the keto diet is possible muscle cramps, which can be prevented by following the steps mentioned above. Other things to watch out for is your caffeine consumption and well as several hours for which your body stays active in a day. These factors, among many others, could also be the cause of muscle cramps during keto, especially in the leg. 

Written by imadamri2




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