The ketogenic diet, or "keto" diet, has gained popularity for its potential to promote rapid fat loss, increase energy levels, and improve mental clarity. This is achieved by shifting the body's primary fuel source from carbohydrates to fats, inducing a metabolic state known as ketosis. During ketosis, the liver produces ketones, which serve as alternative fuel sources for the brain and body. Beta-hydroxybutyrate (BHB) is the most abundant ketone in the blood, accounting for approximately 80% of the total circulating ketones.
While strict adherence to the keto diet can significantly increase BHB levels, many individuals are exploring the benefits of BHB supplementation. This article will explore the advantages of using supplemental BHB, such as Premium Jane's Keto BHB Gummies, and discuss how to naturally boost BHB levels.
Naturally Boosting BHB Levels
Before considering supplementation, it's essential to understand how to optimize BHB levels naturally.
Strict Adherence to the Keto Diet
The cornerstone of sustained ketosis is strict adherence to the keto diet. This involves obtaining 60-80% of your caloric intake from fat, 15-35% from protein, and a minimal amount from carbohydrates. Prioritize high protein intake whenever possible.
Your diet should consist primarily of:
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- Nuts and seeds
- High-fat dairy products
- Meats
- Low-carb vegetables like kale and spinach
- Sweeteners (in moderation) as a substitute for sugar
Avoid:
- Fruits
- Yams
- Potatoes
- Grains
- Anything with more than trace amounts of sugar
To ensure your body enters and remains in ketosis, limit your carbohydrate intake to below 50 grams per day. Some experts recommend a maximum of 35 grams. It can take between two and seven days to enter ketosis, depending on the individual.
Regular Exercise
Regular exercise is another natural way to elevate BHB levels. Low-to-moderate intensity exercise, like cycling, can increase fat burning and provide the liver with the fatty acids needed to produce ketones.
Consider incorporating 45 minutes of high-intensity exercise before your first keto meal. This practice depletes glycogen levels and prepares your body for ketosis.
Reasons to Consider Additional BHB
Even with strict adherence to the keto diet and regular exercise, BHB supplementation can offer additional advantages.
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Accelerating Ketosis
It can take up to a week for your body to enter ketosis. When you drastically reduce your carb intake, your body initially uses up its glycogen stores for energy. Eventually, it switches to using ketones as fuel.
If you typically consume a high-carb diet, it will take longer to enter ketosis due to larger glycogen stores. BHB supplementation provides your body with an immediate ketone source, accelerating the onset of ketosis.
Additionally, BHB supplementation may help reduce the duration of the "keto flu," a transitional phase characterized by symptoms like muscle cramps, irritability, and fatigue. BHB can replenish electrolytes and provide immediate energy to muscles and the brain.
Enhancing Physical and Mental Performance
Initially, decreased athletic performance can be an issue as the body adapts to using fat as its primary energy source. External BHB provides muscles with an immediate fuel source, improving endurance and reducing fatigue during exercise.
BHB also provides the brain with an efficient energy source, resulting in improved mental clarity and focus. This can lead to better concentration while the body adjusts to the low-carb diet. Once in ketosis, individuals may experience additional cognitive benefits.
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Curbing Cravings
The keto diet can be challenging to maintain long-term. Studies have shown that over half of individuals fail to adhere to the ketogenic diet in the long run.
Staying on track with the keto diet can be difficult when hunger pangs and cravings arise, especially when you're used to a higher caloric intake.
BHB can help suppress appetite by increasing the production of hormones like CCK and decreasing levels of ghrelin, the "hunger hormone." By reducing the urge to snack, BHB can make it easier to stick to the keto diet without cheating.
Using BHB Effectively
BHB supplementation can be a valuable addition to a ketogenic diet, offering benefits like faster ketosis, increased energy, and reduced cravings. If you decide to try BHB, start with a small dose and gradually increase it as needed, allowing your body time to adjust and minimize digestive issues.
The best times to take BHB include during periods of fasting, before workouts, or whenever you need a mental boost. Remember to stay hydrated and consume enough electrolytes when using BHB.
Potential Downsides of Increasing BHB Levels
While increasing BHB levels offers many benefits, it's crucial to be aware of potential issues. These downsides can vary depending on how you elevate BHB levels and may affect individuals differently.
Gastrointestinal Distress
Whether you consume a BHB supplement or start the keto diet, you may experience gastrointestinal (GI) irritation. Some products may contain minerals like calcium, sodium, or magnesium, which can cause adverse effects like bloating, gas, diarrhea, and nausea.
If you're new to the keto diet, you may experience these uncomfortable symptoms as your body adjusts to the change in fuel sources. These symptoms usually improve over time.
Electrolyte Imbalances
Increasing BHB levels can lead to higher water excretion, potentially causing an imbalance of electrolytes like potassium, sodium, and magnesium. This is why BHB supplements often include these minerals.
Electrolyte imbalances can lead to dehydration, muscle cramps, fatigue, dizziness, or lightheadedness. To counter this, consume additional water and replenish electrolytes through your diet. Avocados and leafy greens are excellent options, and you can slowly increase your salt intake, staying within the recommended daily amount.
Keto Flu Symptoms
The "keto flu" is a temporary set of symptoms that occur as your body adapts to burning fat instead of carbs for energy. These symptoms typically occur during the first few days of the diet.
Due to electrolyte imbalances and dehydration, you may experience fatigue and headaches. Irritability and mood swings can also occur, especially with GI discomfort. Other possible symptoms include brain fog and nausea.
These symptoms disappear once your body fully adapts to ketosis.
Over-Reliance on Supplements
When using BHB supplements, there's a risk of overdoing it, particularly if you're not fully committed to the keto diet. It's best to use BHB supplements in conjunction with a keto diet for optimal results.
Using BHB supplements without following a keto diet can hinder sustainable fat adaptation, preventing your body from effectively learning to burn fat for fuel in the long term. This can undermine the metabolic adaptations that occur with a balanced keto diet.
Moreover, using BHB supplements without reducing carb intake can result in artificial ketone levels, preventing the benefits of ketosis, such as mental clarity and faster fat burning.
Risk of Acidosis
Be aware of the possibility of ketoacidosis, a dangerous condition where your blood becomes too acidic. This occurs when BHB and other ketone levels in the blood become excessively high, leading to a drop in blood pH. Ketoacidosis is more common in people with type 1 diabetes, but can also occur with uncontrolled type 2 diabetes or a metabolic disorder.
Signs of ketoacidosis include frequent urination and excessive thirst, shortness of breath or rapid breathing, nausea and vomiting, and difficulty staying alert. Monitor your ketone levels regularly, whether you're using a BHB supplement or on the keto diet. If you notice any of these side effects, seek immediate medical attention.
The Ketogenic Diet and Overall Health
The ketogenic diet has been investigated for its potential benefits in various health areas.
The Microbiome
The microbiome, consisting of trillions of microorganisms in the gastrointestinal tract, plays a crucial role in human health. Diet significantly influences the composition of the microbiome. While some research suggests whole grains are essential for a healthy microbiome, the ketogenic diet's impact is still being studied.
Some studies predict that the ketogenic diet may positively affect the microbiome by increasing beneficial bacteria like Bacteroidetes and Bifidobacteria, while decreasing harmful microbial species. A study on epileptic infants showed that a ketogenic diet improved their gut microbiota by increasing Bacteroides. Another study on children with epilepsy found a decrease in Firmicutes and an increase in Bacteroides. A low ratio of Firmicutes to Bacteroidetes may indicate a healthy microbiome.
The Epigenome
Epigenetics refers to changes "on top" of the genome that can modify gene expression. The ketogenic diet may positively affect the epigenome due to the production of BHB, a signaling molecule. Ketogenic foods like cruciferous vegetables, dietary fiber, long-chain fatty acids, and berries can positively regulate epigenetic activity.
Nutritional ketosis may also positively affect mitochondrial function and enhance resistance to oxidative stress. Ketones can directly up-regulate bioenergetic proteins that influence antioxidant defenses.
Diabetes
The ketogenic diet has shown promise in helping patients with diabetes reduce their HbA1c levels and decrease their need for insulin.
Weight Loss
There is evidence to suggest that a ketogenic diet can help with weight loss, visceral adiposity, and appetite control.
Cardiovascular Health
Research suggests that a high-fat diet can improve lipid profiles by lowering LDL cholesterol, increasing HDL cholesterol, and lowering triglycerides.
Cancer
Due to the Warburg effect, the ketogenic diet is used as an adjuvant treatment to starve cancer cells, making them more vulnerable to chemotherapy and radiation.
Potential Risks and Scams
Be cautious of scams and overly expensive keto pills, especially those heavily promoted on social media. Some companies may make misleading claims or provide products that don't contain what they claim.
Because dietary supplements are not regulated by the FDA, it's essential to do your research and ask the company for evidence that the supplement does what it claims.
Is the Keto Diet Worth It?
The ketogenic diet is a restrictive diet that can be challenging to follow long-term. If you're considering the keto diet, ask yourself why you're doing it and whether it's really worth it.
While rapid weight loss may occur initially, much of it is water weight. There are few shortcuts to healthy and sustainable weight loss, and using a supplement to speed up the process could lead you to lose more money than weight.