Keto Body Aches: What You Need To Know

The ketogenic diet is a popular, very low-carb, high-fat, and moderate-protein diet that aims to induce ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. While this diet is considered safe for most people, it is associated with some unpleasant side effects, commonly referred to as the keto flu. One of the symptoms associated with the keto flu is body ache, which can manifest as muscle cramps, spasms, or joint pain. This is often attributed to an imbalance of electrolytes, specifically sodium, potassium, and magnesium, which are typically regulated by carbohydrates in the body. The transition to a ketogenic diet can cause a temporary deficiency in these essential nutrients, leading to body aches and other flu-like symptoms.

Dehydration and the keto diet

The keto diet is a very low-carb, high-fat, and moderate-protein diet that aims to put the body in a state of ketosis, where it burns stored fat for energy instead of carbohydrates. While this diet has gained popularity as a weight-loss method, it is associated with some unpleasant side effects, commonly referred to as the "keto flu."

One of the main reasons people experience keto flu is dehydration. When the body enters ketosis, it starts to burn fat, producing chemicals called ketones. As a result, the body's glycogen stores, which bind to water, are depleted, leading to water excretion and an increased risk of dehydration. This dehydration, along with electrolyte imbalances, can cause various symptoms, including body aches.

Dehydration is a common issue when starting the keto diet, and it can have several consequences. Firstly, it can lead to an increase in uric acid levels, which is associated with gout, a condition that causes joint pain. Additionally, dehydration can cause muscle cramps and spasms, especially in the legs and sometimes in the arms. These muscle issues are often due to a lack of magnesium, sodium, or water.

To combat dehydration, it is crucial to drink plenty of water when starting the keto diet. This is especially important for those who previously consumed many sugar-filled drinks, as they may be cutting out a significant source of hydration. Additionally, the loss of water can lead to the excretion of electrolytes, particularly when insulin levels decrease. Therefore, it is essential to replenish electrolytes, such as sodium, potassium, and magnesium, which can be done through dietary sources or supplements.

In summary, dehydration is a common issue when starting the keto diet, and it can contribute to various symptoms, including body aches. To alleviate these issues, it is essential to stay hydrated and ensure adequate electrolyte intake. By addressing these concerns, individuals can better manage the transition into ketosis and reduce the negative symptoms associated with the keto flu.

Electrolyte imbalances

The keto diet typically involves a significant reduction in carbohydrate intake, and carbohydrates play a role in maintaining electrolyte balance and hydration. As a result, a sudden decrease in carbs can cause a drop in electrolytes, leading to an imbalance. Electrolytes are essential minerals, including sodium, potassium, magnesium, and calcium, which carry electrical signals between the body's cells. An imbalance in these electrolytes can lead to disrupted electrical messages, resulting in muscle contractions, spasms, and body aches.

To address this, it is important to ensure adequate electrolyte intake when transitioning to a ketogenic diet. This can be achieved by consuming more salt, as well as potassium, magnesium, and calcium-rich foods. Sodium requirements on a ketogenic diet are typically between 3,000 and 5,000 mg per day. Potassium intake should be around 3,000 to 4,000 mg, while magnesium requirements are generally 300 to 500 mg. These electrolytes can be obtained through a well-formulated keto diet, with foods such as salmon, non-starchy vegetables, nuts, and seeds providing adequate amounts.

In addition to dietary sources, electrolyte supplements can also be considered. Magnesium glycinate, for example, is a well-absorbed form of magnesium that is useful for muscle aches and pain. It is found in whole foods such as fish, nuts, meats, and vegetables. However, it is important to consult a doctor before taking any supplements, especially if there are kidney problems.

Staying properly hydrated is also crucial in managing electrolyte imbalances. Dehydration can exacerbate the issue and lead to further complications. Therefore, drinking plenty of water and other fluids is recommended to support the body during the transition into ketosis and help alleviate symptoms of body aches.

Mineral deficiencies

A ketogenic diet can lead to mineral deficiencies, which in turn can cause body aches. The keto diet typically involves drastically limiting your intake of carbohydrates and increasing your consumption of fats. This shift can result in a reduction in the intake of certain minerals, leading to potential deficiencies.

Sodium and Potassium

Sodium and potassium are essential electrolytes that play vital roles in maintaining fluid balance, regulating blood pressure, and facilitating nerve and muscle function. When starting a keto diet, the body loses significant amounts of electrolytes. Sodium deficiency, contrary to popular belief, can occur and lead to symptoms such as headaches, constipation, muscle weakness, and fatigue—commonly referred to as "keto flu." Potassium deficiency can also contribute to muscle cramps and joint pain. To prevent these issues, ensure you meet the recommended daily intakes of sodium (3000-5000 mg) and potassium (4000-4500 mg). Include keto-friendly sources like spinach, avocados, salmon, and nuts, or consider taking electrolyte supplements.

Magnesium

Magnesium is crucial for muscle and nerve function, and its deficiency can lead to muscle cramps, spasms, joint pain, and even muscle twitching. Many magnesium-rich foods, such as whole grains and bananas, are avoided on keto due to their high-carb content. Therefore, it's important to include low-carb sources of magnesium like oysters, pumpkin seeds, cooked Swiss chard, spinach, and supplements if needed. The recommended intake is 300-500 mg per day on a keto diet.

Calcium

Calcium is essential for bone and teeth health, blood clotting, and nerve signal transmission. On a keto diet, calcium deficiency can occur due to increased calcium loss in urine, as the high-fat content can lead to higher acid production, which the kidneys must filter out. Additionally, dietary calcium intake may be lower due to the restriction of calcium-rich foods. To prevent this, focus on keto-friendly sources like sardines, clams, oysters, turnip greens, and broccoli, and consider taking supplements if needed. The recommended daily intake is 1000-2000 mg.

Iron

Iron is necessary for energy production and the formation of red blood cells, and its deficiency can lead to fatigue and breathing difficulties during exercise. The keto diet can reduce iron levels due to decreased absorption caused by high-fat consumption. Include iron-rich keto foods like eggs, spinach, meat, soybeans, and dark chocolate in your diet. You can also enhance iron absorption by pairing iron-rich foods with vitamin C-rich foods like bell peppers and broccoli. The recommended daily intake is about 8 mg.

Selenium

Selenium plays a vital role in heart health, reproduction, thyroid hormone production, and protecting the body from oxidative stress. The keto diet can lead to lower selenium levels due to the typically lower selenium content in high-fat foods. Brazil nuts, sardines, and shrimp are excellent keto-friendly sources of selenium.

Keto flu

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. This occurs when the body is forced to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carbohydrate intake forces your body to switch to burning fat for energy, which is called ketosis. This is a major change and your body may need time to adapt to this new way of eating.

Symptoms of keto flu can include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness or spasms
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Fatigue
• Headaches

These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases.

• Drink plenty of water to stay hydrated and help with symptoms like fatigue and muscle cramping.
• Take an electrolyte supplement or increase your intake of electrolytes like salts, potassium, and magnesium.
• Get plenty of rest and improve your sleep hygiene by reducing caffeine intake and creating a dark and relaxing environment.
• Avoid strenuous exercise and opt for light activities like walking, yoga, or leisurely biking.
• Eat enough healthy fats and make sure you're consuming adequate amounts of calories and carbohydrates.
• Cut out carbs slowly over time instead of going cold turkey.

The keto diet and gout

The keto diet is a high-fat, low-carb, and moderate-protein diet that aims to put the body in a state of ketosis, where it burns stored fat for energy instead of carbohydrates. While this diet has gained popularity as a weight-loss method, it can also lead to some unpleasant side effects, commonly referred to as the "keto flu." One of the symptoms associated with the keto flu is body aches, and there is a potential link between the keto diet and gout.

Gout is a form of arthritis caused by excess uric acid in the blood. Uric acid is produced when the body breaks down purines, which are found in certain foods, such as organ meats, seafood, and beer. When there is too much uric acid, it can form needle-like crystals in the joints, causing sudden and severe episodes of pain, tenderness, redness, and inflammation.

Starting a keto diet may increase the risk of gout in the short term. This is because a keto diet may lead to a higher consumption of purine-rich foods, resulting in elevated levels of uric acid. However, this risk is expected to subside once the body becomes fat-adapted and adjusts to using fat for fuel. A 2017 study even suggested that a ketogenic diet could prevent inflammation and joint pathology during a gout flare-up.

To reduce the risk of gout and manage joint pain while on a keto diet, it is important to maintain a balanced intake of nutrients. Here are some specific recommendations:

• Maintain a balanced diet: Ensure you are getting enough electrolytes, such as calcium, magnesium, potassium, and sodium. These electrolytes can be obtained through a well-formulated keto diet or supplemented with sports drinks.
• Stay hydrated: Drink plenty of water to prevent dehydration, which is a common side effect of the keto diet. Dehydration can further contribute to electrolyte imbalances and increase the risk of gout.
• Gradual transition: If you are new to the keto diet, consider gradually reducing your carbohydrate intake over a few days or weeks. This slower transition may help your body adjust more naturally and reduce the severity of keto flu symptoms, including joint pain.
• Monitor your symptoms: If you experience gout or joint pain that persists or becomes debilitating, consult your physician. They can help determine if your symptoms are diet-related or indicate a more serious condition.

Frequently asked questions