The ketogenic diet, or keto diet, has gained popularity as a weight loss strategy. Keto gummies are supplements marketed to support the ketogenic diet, aiding in weight loss, boosting energy and metabolism, and providing other benefits. However, it's essential to understand what these gummies contain, how they interact with the body, and whether they truly deliver on their promises.
Understanding the Ketogenic Diet and Ketosis
The ketogenic diet is a low-carbohydrate, high-fat diet designed to shift the body into a metabolic state called ketosis. Typically, the body uses carbohydrates for fuel. However, when carbohydrate intake is drastically reduced (to 50 grams or less daily on a 2,000-calorie diet), the body enters a state of "nutritional ketosis." In this state, the body begins to break down fat for energy instead.
Once the body enters ketosis, it produces ketones, which are then used as an alternative fuel source. It typically takes a few days of strict carbohydrate restriction to enter this state.
What are Keto Gummies?
Keto gummies are supplements that resemble ordinary chewable vitamins but are marketed with the promise of boosting ketone levels in the blood. They contain exogenous ketones, which are ketones produced outside the body and consumed orally, as opposed to endogenous ketones, which are produced inside the body. Exogenous ketones come in two main forms: ketone salts and ketone esters. Ketone esters are considered more potent.
Many keto gummies also contain medium-chain triglycerides (MCTs), a type of saturated fat that may provide a quick source of energy. Some gummies may also include gelatin or natural sweeteners like Stevia.
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Purported Benefits of Keto Gummies
While keto gummies are marketed with various benefits, it's crucial to approach these claims with skepticism. Potential benefits that are advertised include:
- Increased Weight Loss: The keto diet itself can be helpful for weight loss. The initial weight loss is often water weight, but fat loss may follow. This is because following the keto diet impacts appetite regulation by affecting ghrelin, the hormone that tells you you're hungry, which may lead to eating fewer calories.
- Improved Athletic Performance: Athletes may consider the ketogenic diet helpful for weight loss and improved sports performance.
However, there is limited research to support the claim that keto gummies can reliably initiate or maintain ketosis or significantly contribute to these benefits.
Risks and Side Effects of Keto Gummies and the Keto Diet
Keto gummies and the keto diet are not without potential risks and side effects.
- Gastrointestinal Issues: Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal issues like diarrhea.
- Low Blood Sugar: The keto diet, and the addition of keto gummies, can potentially lower blood sugar, leading to hypoglycemic responses, especially in individuals with Type 2 diabetes or those taking medications that affect blood sugar. If you've been diagnosed with diabetes and prescribed insulin or hypoglycemic medications, talk with a healthcare provider before starting this diet.
- Dehydration: The keto diet can lead to dehydration.
- Keto Flu: For some people, going on the keto diet can lead to the keto flu. You may minimize the effects of keto flu by drinking plenty of water and increasing electrolyte intake.
- Nutrient Deficiencies: Many fruits and vegetables may be limited or eliminated to keep carb intake low on the keto diet, potentially leading to nutrient deficiencies.
- Kidney Stones: Kidney stones are more likely to occur in people without kidney disease following keto because of the focus on animal-based and high-fat foods.
- Ketoacidosis: Ketosis can trigger ketoacidosis in individuals with type 1 diabetes. The condition can be fatal if left untreated, so seek immediate medical attention for signs of ketoacidosis.
- Increased LDL Cholesterol: Increased consumption of foods with saturated fats like beef, pork, cheese, and butter, which are common in the keto diet, can increase low-density lipoprotein (LDL) cholesterol levels.
Scientific Evidence and Regulation
It's important to note that dietary supplements, including keto gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA). This means that the ingredients and their amounts may vary, and there is no guarantee that the product contains what it claims.
Research is sparse when it comes to determining whether keto gummies and supplements support losing weight. There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis. These products are not evidence-based and often rely on misleading marketing.
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One study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.
Who Should Avoid Keto Gummies?
Certain individuals should avoid keto gummies due to potential health risks:
- People with underlying health conditions like kidney disease or diabetes.
- People who are pregnant or nursing.
- Children.
- Anyone on medications affecting blood sugar.
Making Informed Decisions
Before trying keto gummies, it's essential to consider the following:
- Consult a Healthcare Provider: Talk to a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.
- Focus on Diet First: If you're struggling to stay in ketosis, examine your diet. Are you consuming too many carbohydrates? Are you getting enough calories and fiber? Making necessary tweaks to your keto diet may be a healthier option than relying on keto gummies.
- Read Labels Carefully: Pay attention to the ingredients list and be aware of potential allergens or ingredients that may cause side effects.
- Be Realistic About Expectations: Understand that there is limited scientific evidence to support the claims made by keto gummy manufacturers.
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