The keto diet has gained immense popularity for its potential benefits, including accelerated metabolism, increased muscle mass, improved blood pressure, and fat loss. This is achieved through ketosis, a metabolic state where the body utilizes ketones (fatty acids) for energy instead of glucose. Maintaining ketosis requires a strict diet, limiting the consumption of fruits, sugar, beans, and high-carb vegetables while emphasizing meat, eggs, nuts, and fish. This dietary restriction has led to the development of various keto supplements, such as keto pills, oils, powders, and gummies, all claiming to aid in maintaining ketosis.
What are Keto Gummies?
Keto gummies are supplements containing exogenous ketones, which are ketones sourced externally. Registered dietitian Beth Czerwony, RD, LD, explains that while the body naturally produces ketones through diet, keto gummies provide an additional source of ketones that may help sustain ketosis. However, it's crucial to understand that keto gummies do not initiate ketosis; they are intended to support the process once it has already begun.
Ingredients in Keto Gummies
Most keto gummies include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. They may also contain gelatin or natural sweeteners like Stevia. Unlike regular gummies, keto gummies avoid added sugars to prevent disrupting ketosis.
When choosing a keto gummy, Czerwony advises selecting a product that fits your budget and purchasing a small quantity initially to ensure you like it.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited, with no studies demonstrating their long-term effects or overall efficacy. However, Czerwony suggests potential benefits such as:
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- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. Some studies suggest that supplements may elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it more challenging to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's important to be aware of the potential risks. Czerwony identifies the following:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
Gastrointestinal issues can arise if the keto gummies contain sorbitol, a known laxative. Czerwony advises introducing keto gummies gradually to assess tolerance and avoid adverse effects.
People with Type 2 diabetes, high blood pressure, and kidney issues should exercise caution when considering keto gummies, as they can potentially lower blood sugar levels, leading to hypoglycemic responses, and cause dehydration.
Should You Try Keto Gummies?
If you're struggling to maintain ketosis, Czerwony recommends first evaluating your diet. Are you consuming too many carbohydrates? Are you feeling bored or hungry? Adjusting your diet to ensure adequate calorie and fiber intake may be a healthier approach than relying on keto gummies.
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However, if your keto diet is well-managed and you're seeking a boost in weight loss, Czerwony suggests that keto gummies may be worth trying.
Real User Experience
One user shared their experience with keto gummy BHB gummies, noting a pleasant taste and a neuro effect from the green tea extract. However, they expressed uncertainty about the effectiveness of the small amount of BHB salts in inducing ketosis, as the recommended amounts are typically in grams rather than milligrams.
They also reported a discrepancy in the weight of the gummies between different bottles. The user noticed that the gummies in a new bottle dissolved almost instantly in saliva, unlike previous bottles where they could be sucked on for 3 to 5 minutes. Upon weighing the gummies, they found that the new gummies were approximately 33% lighter than the old ones. While there was some variation in weight within each bottle, the user highlighted a significant difference, suggesting potential quality control issues.
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