The ketogenic diet, or keto diet, is a high-fat, very low-carbohydrate diet that forces the body into a metabolic state called ketosis. In ketosis, the body burns fat instead of carbohydrates for energy, producing fatty acid byproducts called ketones. These ketones become the body's primary fuel source when carbohydrates are scarce. While the keto diet has gained popularity as a weight-loss strategy, many find it challenging to follow due to its restrictive nature. This has led to the creation of keto supplements, including keto pills, powders, and gummies, which claim to boost energy, burn fat, and accelerate weight loss. But do these keto supplements really work, and are they safe? This article delves into the science behind keto pills, their potential benefits and risks, and what experts recommend.
Understanding Keto Pills and Ketosis
So-called “keto pills” are those that claim to boost ketosis. The keto diet eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. However, getting into and staying in ketosis can be tricky because you need a specific amount of macronutrients: 90% fat, 6% protein and 4% carbs, traditionally. (A modified keto diet clocks in at around 82% fat, 12% protein and 6% carbs.)
Ketones can be produced in the body (endogenous ketones) or come from an outside source (exogenous ketones). Exogenous ketones are synthetic or naturally-derived ketones in supplement form, designed to elevate ketone levels in the blood and induce ketosis.
Types of Keto Diet Supplements
The three most common types of keto diet supplements are:
- Keto pills: Many keto pills contain BHB salts or BHB esters and are promoted as a natural weight loss supplement.
- Keto powders: Similar to keto pills, keto powders contain some form of BHB. Many keto powder supplements may also include electrolytes to help people stay hydrated and remain in ketosis.
- Keto gummies: One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss. However, there’s not enough scientific evidence to support this claim. Some keto gummies may also contain MCT oil, and most are sweetened with a non-nutritive sweetening agent, such as stevia.
Do Keto Pills Work? Evaluating the Evidence
There’s not enough research on the efficacy of keto supplements to support the claim that taking keto pills, powders or gummies will help you achieve ketosis. One small 2021 study, for instance, found that people with obesity who followed a low-calorie ketogenic diet and took 24 grams of a BHB salt supplement per day for six weeks experienced enhanced ketosis. However, having higher levels of ketones in the blood didn’t seem to boost these participants' weight loss when compared to other groups, such as those following only the keto diet without the supplement.
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Other research, such as this 2020 study, suggests that taking exogenous ketones can help boost concentrations of ketones in the blood quickly. Whether they have an appreciable effect on weight loss, however, is still murky, and more robust studies with strong evidence are lacking.
One of the reasons why supplementation may not be all that effective is because the body seeks to maintain an even level of ketones to prevent a potentially toxic buildup of these chemicals in the bloodstream. When the body senses that ketone levels are high, the liver stops making its own and will try to flush out excess ketones in your urine, a process called ketonuria.
Ultimately, the jury is still out on whether or not these supplements work. But one thing is for certain: Experts do not recommend keto pills - or any diet pill, for that matter.
Potential Benefits of Keto Gummies
There’s limited research on the benefits of keto gummies. Potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research.
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Risks and Side Effects of Keto Pills
Research on keto pills has thus far not shown any serious health risks or side effects. Even if there are no reported risks of taking keto pills, keep in mind that dietary supplements, including keto pills, are not regulated by the Food and Drug Administration (FDA) and may not do what they claim, may not contain quantities of ingredients listed on the label, or may not contain the ingredients in listed on the label at all. Some may contain additional ingredients not listed. Many don’t work as advertised, and some may even be dangerous.
Potential risks of keto gummies are:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Concerns and Recommendations
Third-Party Testing
Pharmacopeia. These companies will test to make sure that what’s on the label is actually inside the bottle because a lot of times with supplements, it might not even contain what it claims to contain. Keep in mind, however, that while third-party tests can check for ingredients, they do not check for efficacy.
Social Media Scams
In addition to health concerns, there’s a risk of scams with some keto products, namely supplements being pushed heavily on social media. Also, keep an eye out for certain words and phrases in any marketing text, such as “quick fix,” “guaranteed results” and “scientific breakthrough.” They’re usually a red flag of false advertising.
Expert Opinions
Experts do not recommend keto pills - or any diet pill, for that matter."(While they're) probably safe to use for most people, I certainly don’t recommend diet pills for anyone. Ultimately, the jury is still out on whether or not these supplements work.
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Is the Keto Diet Worth It?
If you’re considering the keto diet, ask yourself why you’re doing it and if it’s really worth it. Very restrictive diets are hard to follow, and they’re not sustainable. With the keto diet specifically, when we look at it for weight loss, most of that weight you’re losing quickly at the beginning is water weight. You’re not losing fat. It’s very exciting to see that number drop, but it’s not going to be metabolically better for you.
Alternatives to Keto Pills
Patel says he isn’t a fan of the keto diet, but he notes that instituting a water-only fast “for at least 24 hours and longer” would be one way to get into ketosis faster without spending money on supplements. “Obviously, you would want to consult with your doctor if you decide to do a prolonged fast based on your overall health and medications you take,” he adds.
Overall, there are few shortcuts to healthy and sustainable weight loss, and using a supplement to speed up the process could lead you to lose more money than weight.