Keto And Muscle Soreness: What's The Connection?

The ketogenic diet is a popular way to lose weight and improve overall health. However, it is associated with some unpleasant side effects, including muscle soreness and cramps. This is often referred to as the keto flu and can also include symptoms such as headaches, fatigue, insomnia, and constipation. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates, which can be a major change. While some people may transition to the keto diet without any side effects, others experience these symptoms anywhere from a few days to several weeks.

Dehydration and the keto diet

Dehydration is a common issue for people following the keto diet, especially when they are starting out. The keto diet is a low-carb, high-fat diet that puts the body into a metabolic state called ketosis, where fat is burned for fuel instead of sugar. This process leads to a loss of water and electrolytes, which can result in dehydration.

Causes of Dehydration on Keto

When on the keto diet, the body produces ketones to burn fat for energy instead of glucose. Ketones are water-soluble compounds made of fatty acids. They have a diuretic effect, making you urinate more often and lose water. Additionally, as the body switches from using carbs as fuel, the liver releases its glycogen stores, which are stored with water and are also excreted through urine.

The keto diet also leads to lower insulin levels in the bloodstream, which signals the kidneys to excrete sodium at a higher rate. Sodium helps the body retain water, so getting less of it can cause dehydration.

Signs of Dehydration on Keto

It is important to recognize the signs of dehydration to take appropriate action. Some common signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Feeling confused or having brain fog

Preventing and Combating Dehydration on Keto

To prevent and combat dehydration while on the keto diet, it is crucial to focus on rehydration and electrolyte intake:

• Increase water intake: Drink plenty of water and aim for 2-3 liters per day or at least half of your body weight in ounces.
• Incorporate electrolytes: Electrolytes help the body retain water. Include electrolyte-rich foods and drinks in your diet, such as leafy greens, avocados, nuts, low-sugar broths, and sports drinks.
• Eat water-rich whole foods: Choose low-carb, water-rich whole foods such as cucumbers, celery, tomatoes, berries, and lemons.
• Use a tracking app: Download a fluid-tracking app to monitor your daily water intake and set goals.
• Invest in a quality water bottle: Opt for an appealing water bottle that you'll be more inclined to use throughout the day.
• Try infused water: Jazz up your water with refreshing fruits, herbs, or vegetables to add flavor without knocking you out of ketosis.

Electrolyte imbalances

When you start a keto diet, your body excretes more sodium through urine due to decreased insulin levels, which can lead to a sodium deficiency. Additionally, a low-carb diet restricts many potassium-rich foods, such as fruits and starchy vegetables, and increases potassium loss through urine, resulting in a higher risk of potassium deficiency. About 30% of the population is also deficient in magnesium, which is critical for muscle contraction and relaxation.

To prevent and treat muscle soreness and cramps caused by electrolyte imbalances on a keto diet, it is important to:

• Consume enough sodium by salting your food or drinking bone broth.
• Eat potassium-rich foods, such as avocados, leafy greens, and keto-friendly fruits and vegetables.
• Choose magnesium-rich foods, including leafy greens, nuts, and seeds.
• Consider taking an electrolyte supplement, especially during the transition phase.
• Stay properly hydrated by drinking enough water.

By ensuring adequate intake of these key electrolytes, you can help maintain optimal muscle function and reduce the risk of muscle soreness and cramps associated with electrolyte imbalances while on a keto diet.

The keto flu

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body 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.

• Stay hydrated: A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Drinking enough water is necessary for optimal health and can also help reduce symptoms such as fatigue and muscle cramping. Replacing fluids is especially important if you are experiencing keto-flu-associated diarrhea, which can cause additional fluid loss.
• Replace electrolytes: When following a ketogenic diet, levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, decrease. As a result, the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet. Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are excellent ways to ensure you are maintaining a healthy balance of electrolytes. These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues, and headaches.
• Get enough rest: Fatigue and irritability are common complaints for people adapting to a ketogenic diet. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact your mood and make keto-flu symptoms worse. If you are having a hard time falling or staying asleep, try reducing your caffeine intake, cutting out ambient light in your bedroom, taking a bath, or waking up early every day.
• Eat enough fat and cut out carbs slowly: Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta, and bagels. Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied. Research shows that low-carb diets help reduce cravings for sweets and high-carb foods. For those having a difficult time adapting to the ketogenic diet, it may be necessary to eliminate carbohydrates gradually rather than all at once. Slowly cutting back on carbs while increasing fat and protein in your diet may help make the transition smoother and decrease keto-flu symptoms.

Sodium deficiency

When starting a ketogenic diet, it is common to experience a set of symptoms known as the "keto flu." This includes muscle soreness, headaches, fatigue, nausea, dizziness, brain fog, insomnia, and gastrointestinal distress. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the trickier aspects of the keto diet is understanding the importance of increasing salt intake. When the body shifts from burning sugar to burning fat, it increases the amount of sodium in the metabolism and thus requires more salt in the diet. However, because keto eliminates many packaged products with high sodium content, sodium intake is often reduced, which can lead to unpleasant side effects.

Low sodium levels can contribute to the keto flu, as well as tummy problems, and an increased risk of muscle cramps. Sodium is an important mineral required by the body to control water retention and water balance in and around cells. Without enough sodium, individuals may experience restlessness, brain fog, fatigue, muscle cramps, digestive issues, and more.

To prevent sodium deficiency on a keto diet, it is recommended to consume two to four grams of sodium (2000-4000 mg) per day. This can be achieved by manually salting food, using products like salted butter or bullion, or consuming bacon, which is usually a staple of ketogenic breakfasts. Other ways to increase sodium intake include drinking bone broth, eating salted almonds, or using Himalayan pink salt, which is rich in minerals such as potassium, magnesium, and calcium.

By balancing electrolytes and staying hydrated, most problems experienced when starting a ketogenic diet can be alleviated.

Potassium and magnesium deficiencies

Muscle soreness is a common symptom of the "keto flu", which is a collection of symptoms experienced by some people when they start a ketogenic diet. This is due to the body adapting to a new diet consisting of very few carbohydrates.

• Consume enough potassium-rich foods: Avocados, Brussels sprouts, mushrooms, spinach, and other leafy greens are good sources of potassium on a ketogenic diet.
• Take potassium supplements: If it is difficult to get enough potassium from food, consider taking a supplement. However, be cautious as taking too much potassium in concentrated form can be dangerous.
• Prioritize magnesium-rich foods: Pumpkin seeds, Brazil nuts, cashews, kale, arugula, broccoli, and oysters are low in carbs and high in magnesium.
• Take magnesium supplements: If you are not getting enough magnesium from your diet, consider taking a magnesium supplement. Forms like magnesium citrate, magnesium chloride, and magnesium glycinate are well-absorbed.
• Monitor your fluid intake: Dehydration can contribute to muscle cramps. Ensure you are staying properly hydrated by drinking enough water and listening to your body's thirst cues.

Frequently asked questions