The ketogenic diet, often referred to as the keto diet, has gained significant popularity as a weight loss strategy and for its potential metabolic health benefits. This high-fat, very-low-carbohydrate diet induces a metabolic state known as ketosis, where the body primarily burns fat for energy instead of carbohydrates. In this process, the body produces fatty acid byproducts called ketones, which serve as an alternative fuel source when carbohydrate availability is limited.
To support individuals in achieving and maintaining ketosis, exogenous ketone supplements have emerged as a popular option. These supplements provide ketones from an external source, potentially offering a convenient way to elevate ketone levels in the blood without strict adherence to the dietary restrictions of the keto diet.
Understanding Ketosis and Exogenous Ketones
Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the blood. It typically occurs when carbohydrate intake is severely restricted, forcing the body to turn to fat as its primary fuel source. This process results in the production of ketones, including acetoacetate, acetone, and β-hydroxybutyrate (BHB), by the liver. These ketone bodies can then be used by the body, including the brain, as an alternative energy source.
Exogenous ketones are synthetic or naturally-derived ketones consumed in supplement form. They provide an external source of ketones, which can increase blood ketone levels, potentially mimicking the effects of ketosis without requiring strict dietary adherence. These supplements come in two main forms:
- Ketone Salts: These are created by binding ketones to minerals like sodium, potassium, or magnesium.
- Ketone Esters: These are considered a more potent form of exogenous ketones, potentially leading to longer periods of ketosis.
Potential Benefits of Keto Gummies and Exogenous Ketones
While research on keto gummies specifically is limited, studies on exogenous ketones suggest potential benefits, including:
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- Weight Loss: Research suggests that people who follow a keto diet do drop pounds. A 2013 analysis published in the British Journal of Nutrition (BJN) found that people who adhered to it lost more weight than those who followed a low-fat diet, at least in the short term. Some evidence suggests keto may not be better than other diets for long-term weight loss. According to a recent scientific statement about carb-restricted diets from the National Lipids Association published in the Journal of Clinical Lipidology, very-low-carb diets led to more weight loss than low-fat diets in the short term (about six months), but only when both diet plans also severely restricted calories. And beyond six months, "that difference was essentially gone," according to Kirkpatrick, who is the lead author of the report, and the two types of diets produced similar results.
- Improved Glycemic Control: Exogenous ketones have demonstrated a blood glucose-lowering effect. A systematic review and meta-analysis of 43 trials, including 586 participants, found that acute ingestion of exogenous ketones led to increased blood BHB and decreased mean blood glucose. This suggests a potential therapeutic role for individuals with impaired glucose metabolism, such as those with prediabetes or type 2 diabetes (T2D).
- Enhanced Athletic Performance: Exogenous ketones appear to have an effect on the brain, heart, and skeletal muscle, which may have benefits to athletes. However, they concluded that the current evidence exogenous ketones are not a tool to improve athletic performance.
- Potential Therapeutic Applications: Some experts theorize that the metabolism-altering effects of exogenous ketones may help treat psychiatric disorders and epilepsy.
Risks and Considerations
Despite the potential benefits, it's crucial to be aware of the risks and considerations associated with keto drops and exogenous ketone supplements:
- Gastrointestinal Issues: Nausea and vomiting, and gastrointestinal issues, like diarrhea are potential risks of keto gummies. "You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative,” warns Czerwony.
- Electrolyte Imbalances: Taking ketone salts also increases the risk of electrolyte imbalances. 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: Some doctors are concerned that the ketogenic diet decreases blood sugar levels, potentially leading to hypoglycemia, which can make a person feel weak and lethargic.
- Hidden Drug Ingredients: Numerous weight loss products, including some marketed as "keto" supplements, have been found to contain hidden drug ingredients.
Important Considerations Before Trying Keto Gummies
Before incorporating keto gummies or any exogenous ketone supplement into your routine, consider the following:
- Consult a Healthcare Provider: It's essential to discuss your plans with a healthcare professional, especially if you have underlying health conditions or are taking medications. The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses,” she says. “And it can dehydrate you as well.”
- Address Underlying Dietary Issues: If you're struggling to stay in ketosis, examine your diet first. Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry? Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
- Choose Reputable Brands: Due to the lack of regulation in the supplement industry, it's crucial to select products from reputable brands that undergo third-party testing for purity and potency.
- Start Slowly and Monitor Your Response: When introducing keto gummies or exogenous ketones, start with a low dose and gradually increase it as tolerated. Monitor your body's response and be mindful of any potential side effects.
- Be Aware of Hidden Ingredients: Exercise caution when purchasing weight loss supplements, as many products have been found to contain undeclared and potentially harmful ingredients.
The Bottom Line
Keto drops and exogenous ketone supplements may offer potential benefits for weight loss, glycemic control, and athletic performance. However, it's crucial to approach them with caution, considering the potential risks and consulting with a healthcare professional before use. Remember that keto gummies are an addition to your keto diet plan - they don’t replace it. You may only reap the potential benefits if you use them consistently.
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