The ketogenic diet, or keto diet, has gained immense popularity as a weight loss approach. This low-carb, high-fat diet forces the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. While effective for some, the keto diet can be challenging to maintain due to its strict macronutrient requirements. This has led to the rise of keto supplements, promising to boost energy, burn fat, and accelerate weight loss. But do these supplements live up to the hype? This article delves into the science behind keto supplements, their potential benefits and risks, and whether they are worth the investment.
Understanding the Keto Diet and Ketosis
The keto diet requires a drastic reduction in carbohydrate intake, with the majority of calories coming from fat. Traditionally, the macronutrient breakdown is around 90% fat, 6% protein, and 4% carbs, although modified versions exist (approximately 82% fat, 12% protein, and 6% carbs). This restriction forces the body to enter ketosis, a metabolic state where the liver produces ketones from fats to be used as an energy source.
Achieving and maintaining ketosis can be difficult, leading to the development of keto supplements designed to aid the process.
Types of Keto Supplements
Several types of keto supplements are available on the market, each with its own purported benefits:
- Keto Pills: These typically contain beta-hydroxybutyrate (BHB) salts or BHB esters, which are exogenous ketones. They are marketed as natural weight loss aids.
- Keto Powders: Similar to keto pills, keto powders also contain BHB and may include electrolytes to support hydration and ketosis.
- Keto Gummies: Often containing apple cider vinegar (ACV), some keto gummies claim to boost metabolism and promote weight loss. Some may also contain MCT oil and non-nutritive sweeteners like stevia. However, many keto gummies do not contain ketones at all.
Claims and Promises of Keto Supplements
Manufacturers of keto supplements make several enticing claims, including:
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- Boosting energy levels: Keto supplements are purported to provide an energy boost, especially during the initial stages of the keto diet when the body is adjusting to using fat for fuel.
- Burning fat: By increasing ketone levels in the blood, these supplements are claimed to enhance fat burning.
- Accelerating weight loss: Keto supplements are marketed as a way to speed up the weight loss process.
- Ameliorating the "keto flu": Some supplements claim to alleviate the flu-like symptoms that can occur when starting the keto diet.
Do Keto Pills Really Work? Examining the Evidence
Despite the bold claims, scientific evidence supporting the effectiveness of keto supplements remains limited.
- Limited research: There is not enough research to definitively prove that keto pills, powders, or gummies can help achieve or maintain ketosis effectively.
- Study findings: One small 2021 study found that obese individuals on a low-calorie ketogenic diet who took 24 grams of a BHB salt supplement daily for six weeks experienced enhanced ketosis. However, this increase in ketone levels did not significantly boost weight loss compared to those following the keto diet alone.
- Ketone levels: Research indicates that exogenous ketones can quickly increase ketone concentrations in the blood. However, their impact on weight loss is still unclear, and more research is needed.
The Body's Natural Ketone Regulation
The body naturally regulates ketone levels to prevent a toxic buildup in the bloodstream. When ketone levels are high, the liver reduces its own ketone production and the kidneys flush out excess ketones through urine, a process called ketonuria.
Potential Risks and Side Effects
Taking keto supplements may pose several risks:
- Gastrointestinal issues: Some individuals may experience nausea, vomiting, and diarrhea. Keto gummies containing sorbitol can have a laxative effect.
- Low blood sugar: Keto supplements can potentially lower blood sugar levels, leading to hypoglycemia, especially in individuals with type 2 diabetes.
- Dehydration: The keto diet and keto supplements can both contribute to dehydration.
- Liver strain: The liver must process the supplements, which can be harmful.
Scams and False Advertising
The market for keto supplements is rife with scams and misleading advertising:
- Social media scams: Many keto supplements are heavily promoted on social media with false promises and exaggerated claims.
- Red flags: Be wary of products that promise "quick fix," "guaranteed results," or "scientific breakthrough."
- Lack of FDA regulation: Dietary supplements are not regulated by the FDA, making it difficult to verify their ingredients and efficacy.
AARP reported that two women in their 80s were scammed out of more than $200 each when they purchased keto diet pills. These cases often involve fraudsters promising pills that will help dieters shed pounds faster than just adhering to a keto diet's high-fat, low-carbohydrate regimen.
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Third-Party Testing
To ensure product quality, look for keto supplements that have undergone third-party testing by organizations like U.S. Pharmacopeia. These companies test to make sure that what’s on the label is actually inside the bottle. However, third-party tests do not check for efficacy.
Potential Benefits of Keto Gummies
Some potential benefits of keto gummies include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
Ingredients Found in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia.
FDA Public Notifications of Nutra Keto Products with Hidden Drug Ingredients
The FDA has issued numerous public notifications regarding nutra keto products found to contain hidden drug ingredients. These products are often marketed as dietary supplements for weight loss but contain undeclared pharmaceuticals that can pose serious health risks. Consumers should exercise caution and avoid products on this list.
List of Products with Hidden Drug Ingredients:
- FATZorb
- Toki Slimming Candy
- LipoFit Turbo
- THERMO SHOCK
- ITCHA XS
- Body Shape Weight Loss System
- Govvi WOW!
- Phentamene XT
- NORF 20
- Alfia Weight Loss Capsules
- Lipopastilla + Gold Max
- Dr. Reade Slim Sense
- Hydro Pinapple [sic] Burn
- Cholestene
- Genesis Ultra Slim Gold
- 365 SKINNY High Intensity
- Miss Slim
- Tummy Tuck Max
- Vy & Tea
- Super Slim
- Lishou Slimming Coffee
- Li Da Daidaihua Plus
- Imperla Elita Vitaccino
- Fruta Planta
- Fruta Bio
- Burn 7
- Livtone
- Detox Plus
- CholesLo
- Skinny Pill
- Lanugar
- JaDera PLUS
- Sheaya Lender
- Love in S
- Reduktis Max
- Lipro Dietary Capsule
- Adelgasin Plus
- Super Slimming Herb
- Lishou Fuling Jiaonang
- Detoxi Slim
- Absolute Nine Slim
- GoLean Detox
- Ultra Fit
- Slimmer Extreme Thermogenic Formula
- Slim Bio Capsules
- Slimina
- Pink Granada
- Green Lean Body Capsule
- Shengan Natural Model
- Like Slim Coffee
- In Shape
- Baschi Quick Slimming Capsule
- BodySlim Herbal
- Easy 2 Slim
- Slimming Capsule
- Nuvitra
- Asunsa
- Lyn DTOX FS3
- Adipotrim XT
- Body Shape Weight Loss System
- Row of Antibody Pil
- Adriana Balance S
- AB Slim
- PAYA Dietary Supplement Product
- Asia Slim Capsules
- Adipessum Miracle Slimming Capsules
- Fruta Planta Life (Garcinia Cambogia Premium)
- A1 Slim
- Physic Candy - Define
- Physic Candy - Curve
- Slimming Plus Advanced
- Platinum Weight Loss Solution - Fat Loss Metabolizer
- Platinum Max Strength Blue Pill Version
- Lean Extreme Max
- X-treme Beauty Slim
- Queen Slimming Soft Gel
- ABX Weight Loss
- Supreme Slim 5.7
- Ultimate Body Tox
- Zi Su Body Fat Health II (Zi Su Shou Shen Ying Yang Su II)
- Skinny Bee Diet
- Results
- Accelerator Boost
- Natural Eruption
- Citrus' Fit
- Adelganzantes R-II
- Zi Xiu Tang Beauty Face and Figure Capsule
- Ultimate Lean
- Slim Fit X
- Maxx Easy
- Mang Luk Power Slim
- Mang Luk Power Slim Detox
- Xcelerated Weight Loss Ultra Max
- Xcelerated Weight Loss Turbo Charge
- Xcelerated Weight Loss Charged Up
- Dream Body Advanced Acai Weight Loss
- Dream Body Extreme Gold
- Dream Body Original Formula
- Extra Slim Plus Acai Berry Weight Loss Formula
- Exhilarate
- Step 2
- Black Label X
- Black Gold X Advanced
- 3rd Degree
- Propell Platinum
- ENVY BP
- ZlimXter Capsules
- Xerophagy Capsules
- Eradicate Capsules
- Dynamizm Capsules
- La'Trim Plus
- Evolve Bee Pollen
- Jenesis
- Oasis Bee Pollen
- Prime Bee Pollen
- Thirty Plus
- Lipo Escultura
- Zero Fat
- SPCARET Princess Diet
- Slyn Both
- Perfect Slim Fast Track Slim
- Super Herbs
- Xtreme Fat Burner Capsules
- Tip-Top Shape
- Lishou Slimming Coffee
- Basha Nut 100% Fruit Soft Gel Capsules
- Ultimate Herbal Slimcap
- NATUREAL
- Meizi Super Power Fruits Herbal Slimming Formula
- Achieving Zero
- Zero Xtreme Capsules
- Akttive Capsules
- Slim Forte Slimming Capsule
- Li Da Dai Dai Hua Slimming Capsule
- Fatloss Slimming Beauty
- Superior
- Green Algae Combination by Crane Beauty
- Xcel Advanced
- Xcel
- Ultimate Boost
- L-Carnitine Sob Strengthening Version Slimming Miracle Capsule
- Black Mamba Hyperrush
- Natural Max Slimming
- Diablos Eca Fire Caps
- Elimulating Weight
- Oxy ELITE Pro Super Thermogenic
- Nine Slim
- Seven Slim
- Botanical Slimming (Red)
- Lean Body Extreme
- Yanhee Slim
- Slim-K
- Slim-Vie
- Super Extreme Accelerator
- Japan Hokkaido Slimming Weight Loss Pills
- Mix Fruit Slimming
- Lingzhi Cleansed Slim Tea
- 24 Ince
- Lipo 8 Burn Slim Capsules
- Sliming (sic) Diet By Pretty White
- Trim-Fast Slimming Softgel
- Sport Burner
- Toxin Discharged Tea
- Sliming Diet
- La Jiao Shou Shen
- B-Perfect
- Asset Bold
- Asset Bee Pollen
- Natural Body Solution
- Slim Trim U
- Lite Fit USA
- Infinity
- New You
- Vitaccino Coffee
- Citrus Fit Gold
- Tonic Life BP
- Thinogenics
- Dream Body Slimming Capsule
- Meizitang Citrus
- Asset Extreme Plus
- 7 Days Herbal Slim
- Dr. Ming's Chinese Capsule
- SlimEasy Herbs Capsule
- Sliming (sic) Diet Berry Plus
- Asset Extreme
- "SlimExtra Herbal Capsules"
Is the Keto Diet Worth It?
Before starting the keto diet, consider its sustainability and potential drawbacks. Very restrictive diets are hard to follow and may not be sustainable long-term. Much of the initial weight loss on the keto diet is water weight, not fat.
Read also: Keto Calorie Counting: A Detailed Guide
Alternatives to Keto Supplements
If you're struggling to stay in ketosis, consider making adjustments to your diet first. Ensure you're getting enough calories and fiber. 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. (consult with your doctor if you decide to do a prolonged fast based on your overall health and medications you take).