The ketogenic diet, or keto diet, has gained significant popularity in recent years as a weight loss strategy and potential therapy for various health conditions. Though it may seem newer to your newsfeed, the ketogenic diet has been around since the 1920s. The keto diet is all about cutting carbs and eating more fat, similar to the Atkins diet from the 1970s. This high-fat, very low-carbohydrate diet forces the body to switch its primary fuel source from glucose to fat, leading to a metabolic state called ketosis. In ketosis, the body breaks down fats into molecules called ketones, which serve as an alternative fuel source. While the keto diet itself involves strict dietary changes, keto diet packets, often containing exogenous ketones, have emerged as a convenient way to potentially achieve or enhance ketosis.
Understanding Ketosis and Ketones
Normally, the body relies on glucose, derived from carbohydrates, as its main energy source. The keto diet reduces your total carb intake to less than 50 grams a day. This is the equivalent of a cup of white rice. The keto diet excludes carb-rich foods like grains, beans, fruits and starchy vegetables. However, when carbohydrate intake is drastically reduced, the body turns to stored fat for fuel. This process, called ketogenesis, occurs in the liver and produces ketone bodies. These are the substances that the body uses for energy when carbohydrates are in short supply. These replace glucose as fuel and provide your brain, heart and muscles with energy. The two main ketone bodies produced during ketosis are acetoacetate and beta-hydroxybutyrate. Acetone is a third, less abundant, ketone body (4).
Ketones can be produced in the body (endogenously) or come from a synthetic source outside your body (exogenously). When ketones are produced in the body, these are called endogenous ketones. Exogenous ketones are synthetic or naturally-derived ketones in the form of supplements. These supplements can elevate the ketone levels in the blood, leading to a state of ketosis.
What are Keto Diet Packets?
Keto diet packets typically contain exogenous ketones, which are ketones sourced from outside the body. These supplements offer a way to elevate blood ketone levels without strictly adhering to a low-carb diet. They are designed to mimic the metabolic state of ketosis without requiring the stringent dietary restrictions of a traditional keto diet. These beverages claim to boost ketone levels and enhance the benefits of a ketogenic lifestyle. People may choose to take exogenous supplements to help them achieve ketosis. The keto diet is highly restrictive so people may have difficulty sticking to the diet and achieving ketosis as a result.
There are two main categories of exogenous ketone supplements:
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- Ketone salts: Supplement manufacturers make ketone salts by adding artificial ketones to electrolytes, such as magnesium, potassium, and sodium. These particular exogenous ketones can increase electrolyte levels.
- Ketone esters: Ketone esters are the more potent type of exogenous ketone. As a result, they may cause longer ketosis periods than other exogenous ketone supplements.
Some keto diet packets also include other ingredients like MCT (medium-chain triglyceride) oil, which is partially synthetic fat, electrolytes, and flavorings. The body rapidly absorbs MCTs. Following this absorption, the liver converts them into ketones. However, a person will not get into ketosis by taking MCTs alone.
Potential Benefits of Keto Diet Packets
While research on exogenous ketones is still emerging, some potential benefits have been identified:
- Achieving Ketosis More Easily: Exogenous ketones can effectively induce ketosis, raising blood ketone levels even without strict dietary adherence. This may be attractive to those who are turned off by the hard work and dedication it takes to get the body into a state of ketosis through a ketogenic diet, which can take weeks. Keto OS supplements allow consumers to reach a state of nutritional ketosis within 60 minutes of consuming them.
- Appetite Suppression: Some studies suggest that exogenous ketones may help reduce appetite and cravings, potentially aiding in weight management. In one study in 15 people of normal weight, those drinking a beverage containing ketone esters experienced 50% less hunger after an overnight fast than those drinking a sugary beverage (13). This appetite-suppressing effect was attributed to lower levels of the hunger hormone ghrelin between two and four hours after drinking the ketone ester drink (13). However, ketone supplements may not affect appetite as much in people who have had a meal beforehand.
- Enhanced Athletic Performance: Authors of a 2022 review state that exogenous ketones appear to have an effect on the brain, heart, and skeletal muscle, which may have benefits to athletes. Due to the body’s increased need for glucose (blood sugar) during intense training, the glucose-sparing qualities of exogenous ketones may be helpful for athletes. One study of 39 high-performance athletes found that drinking 260 mg of ketone esters per pound of body weight (573 mg/kg) during exercise improved athletic performance.
- Improved Cognitive Function: Some research indicates that ketones may serve as an alternative fuel source for the brain and potentially improve cognitive function, particularly in individuals with neurological disorders. A 2019 review of the available research suggests that exogenous ketones affect levels of certain neurotransmitters within the brain, therefore reducing some of the signs of psychiatric conditions. Supplementing with exogenous ketones has helped improve mental function in many studies, particularly in people with Alzheimer’s disease (16).
Potential Risks and Side Effects
Despite the potential benefits, it's crucial to be aware of the potential risks and side effects associated with keto diet packets:
- Digestive Discomfort: Some individuals may experience digestive issues such as nausea, diarrhea, or stomach upset when consuming exogenous ketones.
- Electrolyte Imbalance: Ketone salts, in particular, can lead to electrolyte imbalances if consumed in excess. Electrolytes are vital for the conduction of electrical signals in the muscles and neurons. For example, they help the heart maintain a regular rhythm.
- Hypoglycemia: Ketogenic diets can cause blood sugar levels to go too low. This is dangerous if you have diabetes and take medications that lower blood glucose levels.
- Lack of Regulation: The Food and Drug Administration (FDA) do not regulate the exogenous ketone supplement market. Therefore, neither they nor other regulatory agencies test or evaluate ketone supplements for safety, purity, or effectiveness.
Considerations Before Using Keto Diet Packets
Before incorporating keto diet packets into your routine, consider the following:
- Consult a Healthcare Professional: It's essential to consult with a doctor or registered dietitian before using keto diet packets, especially if you have any underlying health conditions or are taking medications.
- Not a Substitute for a Healthy Diet: Keto diet packets should not be viewed as a replacement for a balanced and nutritious diet. A common misconception is that keto can lead to deficiencies, but that’s unlikely to happen if you’re doing it right.
- Quality and Purity: Choose reputable brands that provide transparent information about their products and undergo third-party testing for purity and potency.
- Individual Response: Everyone responds differently to exogenous ketones. Start with a low dose and monitor your body's response carefully.
The Importance of Electrolytes on a Keto Diet
Regardless of whether you use keto diet packets, maintaining adequate electrolyte levels is crucial on a ketogenic diet. Electrolytes are minerals that carry an electric charge. When you’re transitioning to a keto diet, you can get low on electrolytes due to carb restriction leading to lower insulin levels. Electrolytes allow your muscles to function normally.
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The primary electrolytes to focus on are:
- Sodium: Essential for fluid balance, nerve function, and muscle contractions.
- Potassium: Plays a vital role in heart function, muscle contractions, and nerve transmission.
- Magnesium: Involved in numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health.
Good sources of electrolytes include:
- Electrolyte drinks: While there are plenty of electrolyte drinks out there to choose from, stick to sugar-free and keto-friendly options.
- Coconut water.
- Avocados.
- Beef.
- Chicken meat.
- Eggs.
- Spinach.
- Clams.
- Salmon.
- Lettuce.
- Tomatoes.
- Yogurt.
- Almonds.
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