The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet designed to induce a metabolic state called ketosis. Keto gummies are supplements marketed to support a ketogenic diet, aiding in weight loss, boosting energy and metabolism, and providing other benefits. However, it is crucial to examine their ingredients and effectiveness.
Understanding Keto Gummies
Keto gummies are supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. They are marketed as a way to help boost ketone levels in the blood.
What is Ketosis?
In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters what’s known as “nutritional ketosis” and starts to break down fat for energy instead.
When carbohydrate intake is restricted, the body enters a state of "nutritional ketosis," breaking down fat for energy. This process produces ketones, which the body then uses for fuel. It typically takes a few days of strict carbohydrate restriction to enter this state.
Exogenous Ketones
Keto gummies contain exogenous ketones, which are ketones sourced outside the body. Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
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Medium-chain triglyceride (MCT) oil, often found in keto gummies, may provide a quick source of energy.
Ingredients in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia. It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis.
When choosing a keto gummy, opt for something that fits in your budget and buy a small batch at first to make sure you like it.
Potential Benefits of Keto Gummies
There’s limited research on the benefits of keto gummies. There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial.
Potential benefits include:
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- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. Some studies suggest that supplements may increase ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it’s also worth understanding the potential risks.
Potential risks include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Keto gummies that use sorbitol may cause gastrointestinal issues, like diarrhea, as sorbitol is known as a laxative. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy.
The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses, and it can dehydrate you as well.
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Considerations Before Trying Keto Gummies
Before you hop on the keto gummy bandwagon, consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
Consider your diet first if you’re struggling to stay in ketosis. Ask yourself: What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?
If you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies.
Safety Considerations
It’s important to note that being in ketosis, however, is generally considered safe. People with underlying health conditions like kidney disease or diabetes, people who are pregnant or nursing, children, or anyone on medications affecting blood sugar shouldn’t use keto gummies.
Regulatory Status
It is important to remember that dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. These products are not evidence-based and often rely on misleading marketing.
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