American based research has shown that leg cramps on the keto diet plan are very common and many people have experienced it. Generally, the ketogenic diet plan is very rich in fats and extremely low in carbohydrates.
Keto diet plans are very beneficial to lose weight. But is very tough to follow a diet plan that is extremely huge in fat. A diet plan that is very low in carbs is very beneficial to lose weight.
Causes of leg cramps on keto
Leg cramps occur during a keto diet plan due to various reasons. So here are the causes of your leg cramps during the keto diet plan such as:
1. Too little electrolytes
Your leg cramps on your keto diet plan occur due to the imbalance of electrolyte. It is very important to balance the electrolytes properly. Generally, electrolytes is a very essential minerals that play a major role to keep many critical functions healthy such as cell communication.
Research has shown that many people die due to the imbalance of electrolytes in the body. Hyponatremia is a condition when the sodium level is very low in the human body.
They include potassium, magnesium, calcium, chloride, phosphate, and bicarbonate also.
Magnesium is another essential electrolyte that your body requires for proper muscle and nerve function. Also, the lack of magnesium in your diet plan can cause other various types of health issues, including insomnia, high blood pressure, and cardiac arrhythmias. If you are drinking water excessively then magnesium deficiency can occur.
Research has shown that in America, more than 30% of people experience health problems due to lack of minerals. Many people consume magnesium citrate supplements also to fight against magnesium deficiency.
Lack of potassium
Potassium is also a very essential electrolyte similar to sodium and magnesium. One recent study has shown that deficiency of potassium in the diet plan causes muscle cramps and other cramps.
According to the medical research department, potassium deficiency in the body called hypokalemia that can occur due to many unhealthy habits. Hypokalemia can occur due to excessive drinking alcohol. Also, it can occur due to diarrhea, vomiting, sweating.
On a keto diet, people fear to eat enough potassium because most of the potassium-rich food items are high in carbohydrates. And eating carbohydrates in a keto diet plan are restricted.
Also consuming potassium excessive amounts can cause many stomach problems such as constipation, abdominal pain, and more.
Many people with keto diet plan experience leg cramps due to dehydration. Many people fears to drink water due to indigestion, gas, vomiting, and nausea. You may experience keto flu at the beginning of the keto diet plan.
The flu during the keto diet plan occurs due to the lack of glycogen. It reduces the water content in your body. When the metabolism catches up and the body becomes fully fat-adapted, the flushing and rebalancing cause other health problems also such as brain fog, excessive hunger, headache, irritability.
Also, researchers have shown that people who live in hot climate experiences dehydration more.
3. Coffee consumption
Many people with leg cramps have experienced that drinking an excessive amount of caffeinated beverages or strong coffee causes leg cramps.
Coffee can be sensitive to your muscle and also can cause excessive muscle contractions. Drinking coffee can be addictive for your body and cause muscle aches, pain, stiffness, and inflammation.
Research has shown that most of the people with coffee consumption experiences electrolyte imbalance and dehydration.
4. Over hydration
Dehydration causes leg cramps, but drinking excessive water also can cause many health issues.
Drinking water rapidly in excessive amounts causes flush electrolytes from the cells through osmosis and, in extreme cases, you may experience other symptoms such as brain swelling.
Treatment for leg cramps on keto
If you are experiencing leg cramps due to the following reasons then you should seek medical treatment right away.
Your leg cramps can cause other serious health issues also. According to the research leg cramps also can be symptoms of many chronic diseases such as heart failure and heart attack.
You should seek medical attention for your leg cramps when:
- If your leg cramps are severe, constant, and paining excessively
- If your leg cramps last for more than 2 weeks
- Also, if both legs are severe and paining
- If you are diagnosed with arthritis
- If your age is more than 50 or if you are a senior citizen
- Also, if you are pregnant
So if you are experiencing leg cramps deeply then you need to make an appointment with your doctor. Your doctor will help you best to find out the real cause of your leg cramps. The doctor may ask a few questions to you such as your medical history and current health condition. Your doctor may order you to do an X-ray and a blood test.
How to prevent leg cramps on keto
On a keto diet plan, it is very common to experience leg cramps. Many people have reported that few healthy habits help to stop the leg cramps on a keto diet plan. So you also need to follow some steps to prevent the risk of leg cramps on the keto diet plan.
So here are some healthy tips that you need to follow strictly if you are experiencing leg cramps, such as:
- Eat potassium-rich foods such as avocados, banana, onions, tomatoes, spinach, kale, and also animal protein. All these foods are 100% keto-friendly for your diet plan. Potassium-rich food will help you to prevent the risk of electrolyte imbalance.
- You need to consume enough magnesium-rich food also such as nuts. You can choose almonds, peanuts, pistachios, cashews, and walnuts. Nuts are keto-friendly.
- Add a decent amount of sodium in your diet plan. Many people with keto diet plan fear to eat enough salt. So you need to eat salt also.
- Keep your body hydrated always. You need to take special care for your water intake. Make sure that you are drinking 8 glasses of water a day daily.
- If you are drinking alcohol on a keto diet then you should think twice before drinking it. Alcohol not only promotes leg cramps but also causes other health issues such as heart damages, colon cancer, and morbid obesity.
- Keto diet is rich in fats and your body is not to digest that huge amount of fat suddenly. So you need to burn those calories by physical workout. You can do cardio exercise in the morning for 45 minutes to burn those calories. Physical workout also helps to boost your immunity level.
All these steps are very safe and healthy for your body and, you need to follow strictly.
Generally, on a keto diet, plan leg cramps along with other health issues are very common. Research has shown that people on a keto diet plan can experience other health issues also such as headache, fatigue, nausea, constipation and these health problems are collectively known as keto flu.
Some healthy changes in life can help you to get rid of keto flu. But if you are experiencing leg cramps on keto diet plan then you should seek medical help.