Thursday, 22 December 2016

Cramps on Zero Carb diet

Summary:

1. Take adequate salt

2. Meat cooked rare helps control cramps

3. Magnesium and Potassium supplements (My note: It's better to fix the root cause than to take supplements. The supplements usually cause imbalance in some other area. )

I'm 10 months ZC but the leg cramps are coming back again, almost every night and it's messing with my sleep! What can i try? I'm mostly just meat with some salt to taste, water, tea and cheese. i get stomach pains from potassium and magnesium supplements and nauseated from broth.
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Felix Het Have you tried switching the types of minerals you use? leg cramps are 99% of the time caused by potassium and/or magnesium deficiency
LikeReply22 hrs
Dane Lipscombe I've tried a couple of different brands of potassium and lite salt, awful stomach pains. The chelated magnesium i have isn't so hard on the stomach but still doesn't seem to make much of a difference. I'd love if there was a way to fix this with whole foods though.
LikeReply22 hrs
Kim Fridinger What kind of magnesium are you taking? That could make a difference on how you tolerate magnesium.
LikeReply22 hrs
Dane Lipscombe I've tried these in the past but a bit hit and miss if they work
LikeReply21 hrs
Dane Lipscombe Left is 200mg mag glycinate/lysinate chelate, right is 500mg mag amino acid chelate equiv. Elemental mag 100mg
LikeReply21 hrs
Dave Kraus Eat more lean meat. If I eat 1 pound of meat per day, and get the rest of my calories from animal fat, after a week I will get leg cramps at night.
LikeReply21 hrs
Dane Lipscombe I've been eating ribeye for the last week, it has a bit of fat but still very fleshy. Ive eaten around 1kg a day
LikeReply21 hrs
Dave Kraus Some of us eat our meat blue rare, or raw in order to get all the electrolytes, and avoid leg cramps.
LikeReply21 hrs
Suresh Korada
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Tracy Stiehler Ball Add more salt to your food. The cramps will go away in 10 mins.
LikeReply21 hrs
Felix Het electrolyte balance is very important, if you are already deficient in potassium and magnesium and increase sodium the body will try to maintain balance by dumping even more potassium and magnesium
LikeReply21 hrs
Dane Lipscombe Maybe that could be part of my problem, i usually add extra salt since its the mineral that doesn't cause me trouble. I'm sure i heard stephen Phinney say to increase salt to stop your body from loosing potassium though?
LikeReply21 hrs
Tracy Stiehler Ball Felix Het - It's a fix to a temporary problem. I'm not suggesting to live on a pound of salt a day. I'm saying: when you feel cramps, eat salt until they go away. Then return to your regular eating.
LikeReply21 hrs
Suresh Korada
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Dane Lipscombe I've already tried salt, eating a spoonful directly or adding liberal amounts to both sides of my steak for a week
LikeReply21 hrs
Tracy Stiehler Ball Try more salt. 
LikeReply21 hrs
Tracy Stiehler Ball The cramps are temporary - you can manage cramps within minutes of getting them by adding salt to your food. It's not like a big-picture item that requires an overhaul of everything you've been doing - it's temporary. If the amount of salt you've added didn't cure them in 10 mins, add more.
LikeReply21 hrs
Dane Lipscombe How much salt have you added before? Ive tried a teaspoon full which is about 5-6 grams
LikeReply21 hrs
Tracy Stiehler Ball Dane Lipscombe I don't measure it, I'm just generous with it when I feel the cramps. I don't maintain that level of salt intake at all times - it's just when I have cramps and it works.
LikeReply121 hrs
Dane Lipscombe I'm not sure this would work for me and my sensitive ibs, in the past a teaspoon has kept me up in the bathroom
LikeReply21 hrs
Tracy Stiehler Ball Dane Lipscombe - is your hair falling out?
LikeReply21 hrs
Dane Lipscombe No, but some nervousness and rapid heartrate if your thinking hyperthyroidism, though I've never been diagnosed
LikeReply21 hrs
Shelley Dowler Have you tried water with your salt? I have 1/2 tsp pink salt in a glass of water daily which seems to prevent cramps.
LikeReply15 hrs
Dane Lipscombe Yea i definitely wash that salty taste down with a big glass of water
LikeReply13 hrs
Esmée La Fleur I space salt throughout the day by adding it to my water. It sounds like you are overdoing it I use 1/4-1/2 tsp per quart of water. The main thing is to be consistent in the amount you take.
LikeReply113 hrs
Suresh Korada
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Jennifer Smilee I might get in trouble for saying this here because we are strictly meat and water which I adhere to 99.9% of the time. But when I get leg cramps my mom taught me to eat a spoonful of yellow mustard. Works every time. For me it's a compromise that d...See More
LikeReply121 hrs
Tracy Stiehler Ball It's just the sodium/salt in it.
LikeReply21 hrs
Jennifer Smilee Really?! I never thought about that. I thought it was some magical mustard property that only my mom knew about. Now I feel tricked. 😡
LikeReply221 hrs
Suresh Korada
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Felix Het https://www.reddit.com/r/ketogains/wiki/index...

The flu-like symptoms should dissipate in a few days or weeks. But be warned: For as long as you eat low-carb, if you don’t take care to get enough sodium, potassium and magnesium (a.k.a. electrolytes) ...See More
index - ketogains
reddit: the front page of the internet
REDDIT.COM
LikeReply321 hrs
Dane Lipscombe Thanks Felix, ive read that in the past. I can't take potassium sups but there seems to be enough in 1kg beef without additions, mag would be half the recommendation and salt would also be very low also. I still wonder why some people do so well without supplements and only beef n water...
LikeReply21 hrs
Suresh Korada
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Ric Fab How's thyroid? Restless legs are rather typical symptom
LikeReply21 hrs
Dane Lipscombe I've never had it checked, but I'm pretty active in general. How would i feel if there was a problem?
LikeReply21 hrs
Ric Fab Basal temperature, some myxedema
LikeReply21 hrs
Suresh Korada
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Rebecca Taniguchi I add ConcenTrace to my jug of water each day and take a magnesium supplement. Really helps!
LikeReply320 hrs
Rick Passmore Cramps are primarily magnesium from letting sodium get low for too long. You need to supp a decent amount of mag for several weeks to really make a difference. Phinney recommends a slow release magnesium such as CALM, coupled with adequate sodium and some potassium.
LikeReply220 hrs
Dane Lipscombe Even though mag seems a bit hit and miss, maybe it is just the duration of how long it needs to be taken and i might need to give it longer than a week or two. Thanks
LikeReply13 hrs
Suresh Korada
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Terri Stott I find potassium gluconate powder very easy on the stomach. 

http://ca.m.iherb.com/Now-Foods-Potassium-Gluconate.../13939
LikeReply220 hrs
Terri Stott I have never had muscle cramps before ZC. I was already taking magnesium and salt. Adding the potassium got rid of cramps and I found it helped immensely with my dizziness.
LikeReply120 hrs
Dane Lipscombe The one that i tried in the past and had a bad time with was potassium chloride from the same brand, do you know how they compare?
LikeReply113 hrs
Suresh Korada
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Patsy Sommer Randolph Epsom salt bath or foot soak with baking sofa in it. Read up on mag www.gotmag.org
Home
The MAGNESIUM ADVOCACY GROUP was developed in response to a widespread lack of awareness about the prevelance and influence of magnesium deficiency.  Magnesium
GOTMAG.ORG
LikeReply220 hrs
Juliette Wood Potassium Citrate is easy to absorb. Some people said it's easier on the stomach too.
LikeReply20 hrs
Amy Menke Try getting some potassium naturally--meaty bone broth.
LikeReply120 hrs
Rachel Cobb Chamness or if you can handle mushrooms, and consider them ok for ZC, you can add them to the broth and then either eat the mushrooms or not.
LikeReply119 hrs
Dane Lipscombe Unfortunately broth upsets my stomach most of the time
LikeReply13 hrs
Suresh Korada
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Amy Menke Epsom salt baths for Mg.
LikeReply220 hrs
Sandy Lee Magnesium worked for me.
LikeReply20 hrs
Rachel Cobb Chamness You can spray magnesium oil on your feet instead of ingesting it
LikeReply420 hrs
Rachel Cobb Chamness *bottoms of your feet= so it won't burn skin
LikeReply120 hrs
Jennifer Garstecki-prusa Instead of bone broth make meat broth/tea for potassium
LikeReply218 hrs
Dane Lipscombe Unfortunately broth upsets my stomach most of the time
LikeReply13 hrs
Jennifer Garstecki-prusa Dane Lipscombe meat tea/broth is different than bone broth
LikeReply13 hrs
Suresh Korada
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Jennifer Garstecki-prusa I second what Rachel Cobb Chamness said about transdermal magnesium, you can also those Epsom salt baths
LikeReply318 hrs
Angelinka Malinka Есть добавки магния которые не вызывают боль в животе. Вам надо эксперементировать с разными хелатными формами магния и искать которая подойдёт для вас. Посмотрите на АйхербSee Translation
LikeReply14 hrs
Esmée La Fleur Once I eliminated all supplemental minerals except for salt, I stopped getting muscle cramps. It takes a few weeks for the body to adjust though.
LikeReply113 hrs
Dane Lipscombe I haven't taken any supps for most of the last 10 months except for salt, i was hoping i could find a solution with animal foods, but maybe I'll try mag pills for a couple of weeks and see how that goes
LikeReply113 hrs
Jeremiah W. Hutcherson Very interesting!
LikeReply112 hrs
Suresh Korada
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Shauna Young I agree with the transdermal magnesium. LOTS of my patients use it (and me too). Health and Wisdom is a good brand
LikeReply213 hrs
Gregg Sheehan I just keep increasing my salt (NaCl). I find I've got to have 2 tsp a day. I usually dissolve it in some carbonated water - a glass for each teaspoonful.
LikeReply213 hrs
Dane Lipscombe That is quite a lot, i cant handle drinking salty water though I'd rather just swallow the spoonful and wash down quickly
LikeReply7 hrs
Gregg Sheehan Typically it seems that humans do best on a minimum of 2100 mg of sodium per day (which equates to 5 or more grams of sodium chloride). You would be surprised at the amount of salt in a standard American diet. Once you go to a zero carb diet you will suddenly lose all your normal sources of salt - processed foods and bread etc. Here is an article on it. http://kostkunskap.blogg.se/.../nnr5-salt-proposal-public...
Kostkunskap - NNR5 Salt proposal Public comment
KOSTKUNSKAP.BLOGG.SE|BY BJÖRN HAMMARSKJÖLD
LikeReply7 hrs
Gregg Sheehan I've gotten quite used to my tsp of salt in 250 ml of water. It is just a matter of acquiring the taste. You could start off with a lower concentration.
LikeReply7 hrs
Suresh Korada
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Mildred Livesay Pickle juice and tonic water....diet.
LikeReply210 hrs
Jannie Van Zyl Taurine is the answer
LikeReply2 hrs
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