April 19, 2024

How long do keto cramps last usually?

What results in keto leg cramps?

Involuntary, localized muscular contractions known as cramps are frequently uncomfortable. Leg cramps commonly impact the calf muscle, though they can also affect other muscles in your leg. 

These brief to prolonged contractions typically happen at night. Most leg cramps disappear in a few minutes. 

Numerous variables, including pregnancy, medical procedures, poor blood flow, and the use of specific drugs, may raise your risk even though their exact cause isn’t always evident.

Leg cramps may be more common if you follow a ketogenic diet for several reasons.

Inadequate electrolytes

An electrolyte imbalance may be a contributing factor to leg cramps.

Minerals called electrolytes are necessary for vital bodily processes like cell communication.

They consist of bicarbonates, sodium, magnesium, chloride, potassium, calcium, and phosphate.

Your nerve cells might become more sensitive if your levels drop. Consequently, nerve endings receive pressure, which may result in muscle spasms. 

Your body may lose more electrolytes through urination when you adjust to the keto diet due to lower blood sugar and insulin levels. 

Muscle cramps caused by an electrolyte imbalance may worsen during the first 1-4 days of switching to a ketogenic diet because this loss is normally greatest during this time. 


Due to factors including decreased insulin levels and increased salt excretion, people making the switch to the keto diet frequently urinate more. Dehydration, another possible factor contributing to leg cramps, can also result from excessive urination. 

Leg cramps may become more likely if you experience dehydration, one of the most frequent side effects of the keto diet. However, the data are conflicting, and more research is required.

Further tips

Think about getting some electrolyte supplementation. Those transitioning to a ketogenic diet can benefit from taking a supplement containing magnesium, potassium, or a combination of minerals. 

Take in an adequate amount of salt. To lessen the likelihood of experiencing an electrolyte imbalance, salt your diet and think about sipping on salted bone broth throughout the day. 

Make sure you get lots of water. When adequately hydrated, your urine will be light yellow in color. Maintaining an adequate level of hydration may lower one’s risk of experiencing leg cramps and other adverse effects associated with the ketogenic diet, such as headaches and constipation. 

Reduce or eliminate your consumption of alcohol. Because it is a diuretic, alcohol can make dehydration much worse. There is evidence from certain studies to suggest that drinking alcohol may be linked to leg cramps.

Engage in mild exercise. When you are first transitioning to the keto diet, you should try walking, stretching, and yoga. For the first few days, it is best to refrain from strenuous exertion to minimize the risk of developing leg cramps. 

Another effective relief is apple cider vinegar (ACV). Chock full of minerals like potassium that help reduce the frequency, intensity, and pain of leg cramps.

If your leg cramps are severe or persistent, you should see a doctor to rule out the possibility that they are an indication of a more serious underlying medical issue.  

Keto and swimming

Obviously if you’re cramping you should not go swimming. But once you’re past that stage you should consider adding swimming to your exercise schedule.

Swimming Can Improve the Results of a High-Fat Diet

Due to the calories burned during and after a session, exercise is an effective method for helping with weight loss.

When it comes to intense, all-encompassing entire body workout, swimming is the best.

In a recent study, rats on high-fat diets were given swimming sessions to see how it affected their serum irisin levels and other indicators of obesity.

Because it is released during activity and activates genes linked to increased caloric expenditure, irisin is frequently referred to as “the exercise hormone.”

Serum irisin levels were higher in the rats on the high-fat diet who engaged in the swimming exercises than in the inactive animals.

The high-fat swim exercise group had lower fat mass, visceral fat mass, and percentage fat mass than the high-fat sedentary group.

Low-impact and anti-inflammatory effects of swimming

The fact that swimming is a low-impact, all-body exercise is one of the reasons it continues to be so well-liked.

Swimming is a non-weight-bearing exercise that can be beneficial for people who wish to start a cardio program but lack the endurance to run, despite the fact that there are many other possibilities for exercise.

Additionally, it can provide much-needed comfort for those who wish to enhance their cardio yet experience joint pain.

A LCHF diet is a good fit for these people because research on obese men and women have revealed that it significantly reduces inflammation when compared to a low-fat diet.

Swimming Increases Appetite, but High-Fat Diets Can Help You Stay Satisfied

Compared to other forms of cardio, swimming has been linked to a higher degree of appetite.

This could be difficult for someone trying to lose weight because sustainability is key to a weight loss program’s long-term success.

To put it another way, it will be challenging to maintain your new weight on the same restricted calorie diet if you’re trying to lose weight.

Additionally, you can be drowsy, which isn’t enjoyable for anyone.

Fortunately, research indicates that LCHF diets can significantly reduce hunger demands in obese adults.