The Role of BHB Gummies in Weight Loss: Research and Efficacy

Ketogenic diets (KDs) have gained popularity for their potential to promote weight and fat loss by elevating beta-hydroxybutyrate (BHB) levels. Exogenous ketones, such as ketone salts (KS), also increase BHB concentrations and may protect against muscle loss during caloric restriction. This article explores the effectiveness of BHB gummies and related research in achieving weight loss and improving body composition.

Ketogenic Diets and BHB

Ketogenic diets (KDs) promote weight loss, often to a greater extent than low-fat diets, without explicit instructions to limit calories. Some authors suggest that low-carbohydrate diets may facilitate a metabolic advantage by increasing energy expenditure, but others have argued against such an effect.

An important unresolved question is how KDs impact the tissue composition and distribution of weight loss, especially when matched for calories. A plausible approach to support muscle anabolism during a hypocaloric KD is the use of exogenous ketone salts (KS), which enhance ketosis while also providing additional sodium and potentially other minerals (e.g., potassium, calcium, magnesium).

Oral ingestion of ketone salts consisting of beta-hydroxybutyrate (BHB) and minerals is a safe and effective method of transiently increasing circulating ketones. Prior studies have demonstrated that ketosis achieved by intravenous infusion of sodium BHB preserves fat-free mass (FFM) during very low-calorie diets and starvation. Sodium BHB infusion to levels within the higher range of nutritional ketosis (i.e., ~2-4 mM) has also been shown to increase skeletal muscle protein synthesis, decrease leucine oxidation, and inhibit protein breakdown. There is also evidence that ketone bodies may protect from muscle loss in catabolic settings such as sarcopenia, cachexia, and excessive inflammation, perhaps through mTORC1 signaling.

The Promise of Exogenous Ketones

Exogenous ketones, like those found in BHB gummies, are ketones sourced externally rather than produced by the body. These supplements aim to provide an additional boost to ketone levels, potentially enhancing the effects of a ketogenic diet.

Read also: Ingredients in Menopause Gummies

Study on Ketogenic Diets and Exogenous BHB

A study involving overweight and obese adults examined the impact of exogenous BHB salts on a hypocaloric ketogenic diet. Participants were provided a precisely defined hypocaloric KD (~75% of energy expenditure) for 6 weeks. In a double-blind manner, subjects were randomly assigned to receive ~24 g/day of a racemic BHB-salt (KD + KS; n = 12) or placebo (KD + PL; n = 13). A matched comparison group (n = 12) was separately assigned to an isoenergetic/isonitrogenous low-fat diet (LFD).

The results indicated that the KD induced nutritional ketosis (>1.0 mM capillary BHB) throughout the study, with higher fasting concentrations observed in KD + KS than KD + PL for the first 2 weeks. There were decreases in body mass, whole body fat and lean mass, mid-thigh muscle cross-sectional area, and both visceral and subcutaneous adipose tissues, but no group differences between the two KDs or with the LFD.

The conclusion was that energy-matched hypocaloric ketogenic diets favorably affected body composition but were not further impacted by administration of an exogenous BHB-salt that augmented ketosis.

Methodological Considerations

The study employed a randomized, controlled-feeding, double-blind design. The primary objective was to explore the composition of weight loss, including advanced imaging assessment of fat and lean mass as well as nitrogen excretion and 3-methylhistidine (3MH), to a well-formulated KD with and without KS supplementation. The study included participants with a BMI between 27-35 kg/m2 and aged 21-65 years.

Exclusion criteria comprised major weight loss events (<10% body mass) 6 months prior to enrollment, habitually consuming a low-carbohydrate diet (<50 g CHO/day), pre-existing gastrointestinal disorders or food allergies, excess alcohol consumption (>14 drinks/week), disease conditions (diabetes, liver, kidney, or other metabolic or endocrine dysfunction), and use of diabetic medications.

Read also: Active Life Keto ACV Gummies: A detailed review

All meals for the three experimental diets were prepared in a state-of-the-art metabolic kitchen. Individual menu composition had custom macro- and micro-nutrients calculated by a team of registered dietitians using advanced nutrient analysis software. Both KDs were designed based on previous work, and the LFD was developed in accordance with the USDA's Dietary Guidelines for Healthy Americans 2015-2020.

Dietary Composition

Both KDs provided ~40 g/day of carbohydrates, and the remaining non-protein calories were derived from fat, with an emphasis on monounsaturated and saturated fat sources. The LFD provided 25% of energy from lipids with <10% saturated fat and <30 g added oils. Carbohydrates were primarily complex and provided at least 32 g/fiber per day with limited added sugars (<25 g). A variety of whole foods were used to develop both ketogenic and low-fat meals.

A portion of the protein for the KD groups was provided as two daily chocolate or vanilla shakes that contained whey protein isolate (~15 g/serving) along with fat in the form of high oleic sunflower oil and medium chain fatty acids (MCT). The KD + KS group received a ketone supplement containing 11.8 g BHB, 1,874 mg sodium, 570 mg calcium, and 57 mg magnesium per serving.

What are Keto Gummies?

Keto gummies are supplements made with exogenous ketones, which are ketones sourced from an outside source. These gummies are designed to help maintain ketosis, a metabolic state where the body uses ketones for energy instead of glucose.

Ingredients in Keto Gummies

Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. Some keto gummies may also contain gelatin or natural sweeteners like Stevia. It's important to note that keto gummies should not contain added sugars, as this would throw you out of ketosis.

Read also: Ingredients in Keto Thrive ACV Gummies

Potential Benefits of Keto Gummies

While research on the benefits of keto gummies is limited, potential benefits include:

  • Increased weight loss: Some believe keto gummies can help boost weight loss when combined with a ketogenic diet.
  • Improved athletic performance: Ketones may provide an alternative energy source, potentially enhancing athletic performance.
  • Decreased appetite: Some studies suggest that ketone supplementation may suppress appetite and reduce hunger levels.

However, it's important to note that the evidence supporting these benefits is inconclusive. Some research suggests that keto supplements may increase ketone levels too much, potentially inhibiting the body’s natural ketone production.

Potential Risks of Keto Gummies

Before trying keto gummies, it's important to be aware of the potential risks, which include:

  • Nausea and vomiting: Some individuals may experience nausea and vomiting as a result of taking keto gummies.
  • Gastrointestinal issues: Diarrhea and other gastrointestinal issues may occur, especially if the gummies contain sorbitol.
  • Low blood sugar: Keto gummies can potentially lower blood sugar levels, leading to hypoglycemic responses.

Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when using keto gummies.

What to Look For in Keto Gummies

When choosing keto gummies, it's important to consider the following:

  • Ingredients: Look for gummies that contain MCTs and exogenous ketones without added sugars.
  • Dosage: Follow the recommended dosage instructions on the product label.
  • Brand reputation: Choose a reputable brand that is transparent about its ingredients and manufacturing processes.

Keto Gummies vs. Ketogenic Diet

Keto gummies and keto supplements may be similar depending on the product. Keto supplements, including capsules, powders, and liquids, are more likely to contain ketone esters or salts. Oral ketone ester supplements can significantly increase circulating levels of BHB regardless of overall diet. Keto gummies are less likely to contain ketone esters or ketone salts. Instead, keto gummies rely on MCT oil that may enhance ketosis. Whether MCT oil in the amount present in keto gummies has a ketogenic effect is unclear.

A ketogenic diet increases blood ketone levels within seven days compared to ketone supplements that raise levels immediately following ingestion. Keto gummies are unlikely to provide the same benefits as a ketogenic diet and may have little effect on individuals looking for the benefits of keto without following the strict diet.

The Keto Diet: A Detailed Look

The ketogenic diet, also known as the keto diet, is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called 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. It typically takes a few days of strict carbohydrate restriction to enter this state. But once the body enters a state of ketosis, it begins producing ketones, which are then used for fuel.

What's In Keto Gummies?

Many keto gummies contain apple cider vinegar, an ingredient popularized for its effect on blood sugar levels. Some keto gummies even contain glucose syrup and glucose-carbohydrates that act counter to ketosis. Several keto gummy products exist with varying ingredients that push the boundaries of what "keto" means.

  • Medium-chain triglyceride (MCT) oil: MCTs are fatty acids that contain six to 12 carbon molecules. Unlike long-chain triglycerides, the liver absorbs MCTs and breaks them down quickly. MCTs induce the process of making ketones for energy (ketogenesis) with lower fat intake and without requiring carbohydrate restriction. For its ketogenic benefits, it is recommended to start MCT supplementation at a dose of 5 grams daily and gradually increase it to 20 grams daily.
  • Ketone esters: Doses of 395 mg per kilogram of body weight significantly increase BHB levels.
  • Ketone salts: A form of ketones that combines ketone acids with sodium or other electrolytes to enhance their effectiveness.
  • Apple cider vinegar: Small studies show the potential benefits of apple cider vinegar on weight loss, but not all research agrees.
  • Sugar alcohols: Low-calorie sugar alcohols like mannitol, sorbitol, and xylitol contain about half of the calories of sugar. The body absorbs sugar alcohols more slowly than sugar.
  • Gelatin and/or pectin: Gelatin is an animal-derived compound that gives gummies their chewy, rubbery texture. Pectin is a plant-based compound used to make vegan gummy products.

Combining ketone salts with MCT may be a promising supplement preparation because it provides ketones and induces ketogenesis at lower ingredient levels.

Lifestyle Factors for Enhancing Body Composition

Besides diet and supplementation, several lifestyle factors support healthy body composition.

  • Diet: Protein recommendations vary for body composition depending on your activity level and goals. A healthy eating plan with fruit, vegetables, whole grains, lean protein, and low-fat dairy supports body composition. Diets high in saturated fat and added sugar make it harder to maintain. Aim for a balanced plate in which half is non-starchy vegetables, a quarter is protein, and a quarter is whole-grain carbohydrates or starchy vegetables.
  • Exercise: A mix of aerobic and resistance training supports a healthy body composition. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise plus two sessions of strength training each week.
  • Sleep: Not sleeping enough can influence appetite and increase insulin levels, inflammation, and body weight. Sleeping seven to nine hours every night supports a healthy body composition.
  • Support: Healthy group support-either via apps and/or in-person interventions-may greatly enhance your exercise and nutrition journey. A registered dietitian nutritionist can also provide more specific recommendations about your nutrition, movement goals, and more.

BHB and Athletic Performance

Beta-hydroxybutyrate (BHB) is a chemical made by the body that provides energy when not enough carbohydrates or sugars have been eaten. BHB can also be made in the lab and taken as a supplement. It seems to help the brain and nerves work better and might also provide energy to muscles to improve exercise ability.

Uses & Effectiveness

BHB is used for dry eye, athletic performance, migraine, Alzheimer disease, Parkinson disease, and many other conditions, but there is no good scientific evidence to support these uses.

Side Effects

When taken by mouth, BHB is possibly safe when taken as a single dose of 380 mg/kg. Some people might have stomach upset, diarrhea, constipation, and stomach pain. These side effects are more likely to happen when very high doses are used. There isn't enough reliable information to know if BHB is safe when more than one dose is used.

When applied into the eye, BHB is possibly safe. An eye drop containing 1% BHB has been used without side effects for up to 4 weeks.

Special Precautions and Warnings

  • Pregnancy and breast-feeding: There isn't enough reliable information to know if BHB is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.

tags: #bhb #gummies #weight #loss #research