I have been on Keto for about 2 months (12 pounds weight loss.) The measurements have been noticable and welcomed! Recently my knees have really begun to hurt (even at night).
In the past 3-6 daily miles was a routine. Now I only do about 1.5 miles and try to bike at least 30 minutes 4-5 times a week. I feel guilty pushing to the suggested calorie intake
with little to no exercise. Any recommendation? Should I just focus on fats and protein?
I stay under 20g carbs because I am also trying to keep pre-diabetes in check. By the
way age is a fantastic 69! Thanks for any help you can offer.
Ohiomms
Ohioms
#1
BidNow
#3
Hi Mary.
It is hard to really tell, but I’ll give you a few things to think about. When first starting the diet, your uric acid level increases a bit because it is not cleared from your system as well. If you entered nutritional ketosis more gradually, you may be more noticing this effect now, rather than the first 2 weeks described by others. Toes and knees are often affected, so you should look at this to rule it out:
Secondly, you might wish to add some gelatin or collagen protein to your diet. This seems to help hair, nails, and joints. Keep up adequate water/hydration as well as your other electrolytes. If the pain is simply delayed onset muscle soreness, then you may need to reduce your training a bit. If your lowered performance is low salt, then that can be fixed. If your leg pain is really cramping, then the magnesium and perhaps potassium will help.
If it is arthritis and inflammation symptoms, then this is perhaps most likely, but keto “should” help reduce inflammation and improve this condition. But this gets more complex and requires that you look at your diet more carefully, and perhaps your blood markers, and your own history.
Ohioms
#4
Thanks for the input. The gout like symptoms were evident around 3 weeks ago and lasted about 48-72 hours. My fear is that it is osteoarthritis since it is localized toward the inner aspect of both knees, more left than right. I will take your suggestion to add gelatin/collagen to my diet. I will also be conscious of electrolyte and salt intake. I really do not experience “cramping” and it does feel more bone related. I will be gentle. The stationary biking with HIT sessions does not seem to aggravate the symptoms - merely walking. I will take your advice to cut back a bit and will discuss with my MD a consult to ortho if this persists for another month without relief. Of course this takes into account your recommendations. Age is catching up, after 20+ years of running 5-6 miles 4 times a week, running in combat boots, and 3 marathons. Thanks again for your advice.
PaulL
(You've tried everything else; why not try bacon?)
#5
I have an arthritic knee and arthritic vertebrae in my neck. When I moved to this house a year ago, I had been eating a ketogenic diet for six or seven months, and even one trip up or down the stairs would overstress the knee. Sometime in the past twelve months, however, the knee decided to change the definition of “overstress” to allow me to make several trips up and down before it savages me.
The moral: give it time. I am sixty-two, so I ate arthritically for sixty-and-a-half years. I had to give up jogging in my thirties because of arthritis of the knees. Being able to get down the front steps and into the car without whimpering in pain is a good thing, and was well worth waiting for!
Ohioms
#6
Paul, thanks for your advice. I agree time is needed to really evaluate my painful knees as well as seek recommendations on actions I couls take to help reduce the pain. I will stop and eat the bacon…love bacon, and stopping to eat helps me understand I need to be gentle with my expectations (time, gradual exercise increases - and evaluate type of exercise, electrolyte balance, salt intake, and yes a positive attitude.) Your advice has helped me to focus and be more aware of the changes (in pain, decrease/lack of swelling and aggrevation at night, attitude.) Keto is the best for me, and knowing time, commitment to diet, focus and seeking further help when needed is the best policy. Thanks again, Paul.