The keto diet has gained immense popularity as a high-fat, low-carbohydrate dietary approach designed to shift the body into a metabolic state known as ketosis. This metabolic shift can potentially speed up metabolism, increase muscle mass, improve blood pressure, and promote fat loss. In ketosis, the body utilizes ketones, derived from fatty acids, as its primary energy source instead of glucose.
Maintaining ketosis through diet alone can be challenging, requiring strict adherence to a restricted list of foods such as meat, eggs, nuts, and fish, while avoiding fruits, sugar, beans, and high-carb vegetables. This difficulty has led to the proliferation of keto products like pills, oils, powders, and gummies, all claiming to aid in maintaining ketosis.
Keto gummies are formulated with exogenous ketones, which are ketones sourced externally. According to registered dietitian Beth Czerwony, RD, LD, the body naturally produces ketones through the foods we consume. Keto gummies provide supplemental exogenous ketones, potentially assisting in sustaining ketosis.
It's crucial to understand that keto gummies, or any keto supplement, do not initiate ketosis. Czerwony clarifies that these gummies may help continue the process of ketosis, but the body must already be in ketosis for them to be effective.
What are Keto Gummies?
Keto gummies are supplements designed to support a ketogenic diet. They 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.
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Ingredients Found in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, along with exogenous ketones. Some may also include gelatin or natural sweeteners like Stevia. Czerwony notes that keto gummies don't contain added sugars that could disrupt ketosis. When choosing a keto gummy, she suggests opting for a product within your budget and purchasing a small batch initially to ensure you like it.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Potential benefits, as suggested by Czerwony, include increased weight loss, improved athletic performance, and decreased appetite. However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis.
One study suggests that supplements may elevate ketone levels excessively, which can hinder the liver's natural ketone production, making it more difficult to stay in ketosis.
Do Weight Loss Gummies Work?
Weight loss gummies are one of many types of weight loss supplements you can find at almost any drugstore. The idea is that taking the gummy may help support your other weight loss efforts like diet and exercise. Whether or not weight loss gummies work is up for debate. The same goes for other weight loss supplements. At best, supplements provide a minimal or modest boost to weight loss efforts, according to the National Institutes of Health (NIH). At worst, they provide no benefit whatsoever.
Potential Risks of Keto Gummies
Before using keto gummies, it's important to consider the potential risks. These may include nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar. Czerwony warns that keto gummies containing sorbitol can have a laxative effect, potentially leading to gastrointestinal distress. She advises introducing keto gummies gradually to assess tolerance and avoid adverse effects.
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People with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when considering keto gummies. Czerwony notes that the keto diet, combined with keto supplements, can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
If you're struggling to stay in ketosis, Czerwony recommends evaluating your diet first. Consider whether you're consuming too many carbohydrates, feeling bored, or still hungry. Adjusting your keto diet to ensure adequate calorie and fiber intake may be a healthier alternative to relying on keto gummies.
However, if your keto diet is well-managed and you're seeking a boost to your weight loss efforts, Czerwony suggests that trying keto gummies may be an option.
What to Look Out for While Shopping
The most common ingredient in gummies is apple cider vinegar (ACV). ACV’s effect on weight loss isn’t fully understood. There is evidence to support that AVC may increase fat metabolism and promote fullness.
Examining Popular Keto Gummy Products
Several keto gummy products are available on the market, with varying ingredients and claims.
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Goli Apple Cider Vinegar Gummy Vitamins
These gummies contain ACV and vitamin B12. The claim is that these ingredients support metabolism, digestion, and appetite suppression. Reviewers say the quality and taste are good, making it easier than drinking straight ACV. A couple of people point out that they noticed an increase in energy but no change in weight.
Nobi Green Tea Fat Burner Gummies
These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine. The claim is that these ingredients help burn calories and fat, support metabolism, and suppress appetite. Reviewers say the gummies gave them more energy and may have contributed to modest weight loss. Several people noted not experiencing any weight change while using this product.
Hydroxycut Gummy Vitamin
These gummies contain vitamins and minerals along with Coffea robusta extract. The bottle features a study on this ingredient, claiming that participants lost about 5 pounds more than the control group over 60 days. Reviewers say these gummies help suppress appetite. Several reviewers mention experiencing side effects like headaches or jitteriness. Many negative reviews revolve around the texture being too slimy and dry, or the gummies sticking together.
The Importance of Consulting a Healthcare Provider
Before trying weight loss gummies, it's crucial to speak with a doctor. While some may not cause any adverse effects, others may interact with medications you’re taking or cause side effects.
Regulatory Considerations and False Promises
The Food and Drug Administration (FDA) does not approve weight loss supplements before sale. They have found hundreds of supplements on store shelves that contain potentially harmful ingredients. Side effects vary depending on the ingredients in whatever gummies you take. The FTC warns consumers about weight loss supplements. Before buying a supplement, consider false promises. If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently.
It’s also important to watch for fake “success” stories. Scammers may use images that do not belong to them or steal logos from new organizations to promote their products. Some “before” and “after” images may even be altered to exaggerate weight loss.
If a claim seems too good to be true, it likely is. Keto weight loss gummies like Vitalena Nature’s Keto Burn Gummies contain exogenous ketones. Exogenous ketones induce a similar but different metabolic state than that of naturally occurring ketones. More research is needed to determine their effect on ketosis and weight loss.
The Bottom Line
While keto gummies may seem like a convenient way to support a keto diet, it's essential to approach them with caution. It’s important to do your research and understand the potential risks and potential benefits, while understanding that there’s no conclusive research that keto gummies do in fact work.
Always consult with a healthcare provider before incorporating keto gummies into your routine. Remember that keto gummies are intended as a supplement to your keto diet plan, not a replacement. Any potential benefits are likely to be realized only with consistent use and in conjunction with a well-formulated keto diet.
Additional Considerations for Weight Loss
It's important to note that achieving significant weight loss, such as 20 pounds in a month, is not realistic for most people. Centers for Disease Control (CDC) experts recommend losing weight through diet and exercise at a rate of 1-2 pounds a week.
Celebrities and Weight Loss Gummies
Claims that celebrities like Oprah endorse weight loss gummies should be viewed with skepticism. Oprah herself has stated that her name was used without her permission to promote certain keto gummies.
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