Read How to treat and prevent leg cramps on keto Diet
Aside from leg cramps, other symptoms associated with the keto diet include headaches, constipation, and fatigue collectively known as the keto flu.
These symptoms may likewise be caused or worsened by dehydration and electrolyte imbalances, making prevention all the more important.
The best way to prevent and treat leg cramps on keto is to ensure that you’re eating nutritious foods, supplementing if necessary, and staying properly hydrated. Here are a few tips:
Eat potassium-rich foods. Avocados, Swiss chard, spinach, onions, tomatoes, beet greens, and mushrooms are keto-friendly, potassium-rich foods that can help rebalance your electrolyte levels.
Choose magnesium-rich foods. Pumpkin seeds, Brazil nuts, cashews, kale, arugula, broccoli, and oysters are low in carbs and high in magnesium to aid your electrolytes.
Consider taking an electrolyte supplement. Taking a magnesium, potassium, or multi-mineral supplement may be a good idea for those transitioning to a keto diet.
Consume enough salt. Salt your food and consider sipping on salted bone broth to reduce the chances of electrolyte imbalance.
Drink plenty of water. Staying properly hydrated may reduce your risk of leg cramps and other keto side effects, such as headaches and constipation. Pale, yellow urine is a sign that you’re properly hydrated.
Cut back on or avoid alcohol. Alcohol is a diuretic and may worsen dehydration. Some research suggests that alcohol use may be related to leg cramps.
Engage in gentle exercise. Try walking, stretching, and yoga when first adapting to keto. Avoid intense exercise for the first few days to reduce the chance of leg cramps.
If you have persistent or extreme leg cramps, you should visit a health professional to ensure that you’re not experiencing symptoms of a more serious medical condition.
Staying hydrated, consuming plenty of electrolytes, and engaging in gentle physical activity may help reduce your chances of leg cramps on keto.