The ketogenic diet has gained immense popularity as a high-fat, very-low-carb dietary approach intended to shift the body into a metabolic state called ketosis. This metabolic state can help speed up metabolism, increase muscle mass, improve blood pressure and aid in fat loss. In ketosis, the body uses ketones, a fatty acid, for energy instead of glucose.
Maintaining ketosis through diet alone can be challenging, requiring strict adherence to a limited range of foods like meat, eggs, nuts, and fish, while avoiding fruits, sugar, beans, and high-carb vegetables. This difficulty has led to the rise of keto supplements, including keto pills, oils, powders, and, most recently, keto gummies. These products claim to help users stay in ketosis, offering a convenient alternative to strict dietary restrictions.
But are these supplements effective, or are they just another passing trend? This article delves into the world of keto gummies, exploring their ingredients, potential benefits and risks, and ultimately, whether they are a worthwhile addition to a ketogenic lifestyle.
What are Keto Gummies?
Keto gummies are supplements designed to align with a ketogenic diet, often marketed as a convenient and tasty way to consume essential nutrients while maintaining a low-carb lifestyle. They come in two main forms:
Low-Carb Sweet Treats: These gummies are crafted to satisfy candy cravings without disrupting ketosis. Typically made with gelatin or pectin for a chewy texture, they are sweetened with keto-friendly alternatives like stevia, erythritol, or monk fruit. The restrained sweetness of these gummies makes them an excellent choice for those who prefer a more understated, yet still delicious, snacking option.
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Functional Supplements: These gummies aim to boost ketone levels and often include medium-chain triglycerides (MCTs), a type of saturated fat that helps give your body energy, in addition to exogenous ketones.
Registered dietitian Beth Czerwony, RD, LD, explains that keto gummies are made with exogenous ketones, which are ketones sourced from outside the body. "Your body makes ketones on its own through the foods you eat," she says. "Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis."
It is important to clarify that keto gummies, or any keto supplement, do not initiate ketosis. "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first," Czerwony emphasizes.
Ingredients Found in Keto Gummies
Most keto gummies contain MCTs in addition to exogenous ketones. "Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia," notes Czerwony. "It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis."
When choosing a keto gummy, Czerwony advises opting for a product that fits your budget and buying a small batch initially to ensure you like it. "There are a lot of options available and they all seem comparable," she says.
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Potential Benefits of Keto Gummies
Do keto gummies work? While there's limited research on the benefits of keto gummies, Czerwony suggests potential benefits may include:
- Increased weight loss
- Improved athletic performance
- Decreased appetite
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements might elevate ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before incorporating keto gummies into your diet, it's essential to understand the potential risks. Czerwony identifies the following:
- Nausea and vomiting
- Gastrointestinal issues, such as diarrhea
- Low blood sugar
"You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative," Czerwony warns. "You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy."
Czerwony also advises caution for people with Type 2 diabetes, high blood pressure, and kidney issues. "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."
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Are Keto Gummies Safe?
For most people, keto gummies are generally safe. However, they can cause blood sugar fluctuations, so it's wise to consult a healthcare provider before trying them, especially if you're taking medications to lower your blood sugar.
If you experience side effects like an upset stomach or diarrhea, dehydration can become a concern. This may lead to symptoms like headaches, fatigue, and heart palpitations. In more serious cases, it could contribute to ketoacidosis or aggravate existing kidney conditions.
Should You Try Keto Gummies?
Before jumping on the keto gummy bandwagon, Czerwony advises examining your diet if you're struggling to stay in ketosis. "What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?"
Consider making necessary adjustments to your keto diet to ensure you're getting enough calories or fiber, which can be a healthier approach than relying on keto gummies.
"But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies," says Czerwony.
The Reality of Weight Loss and Keto Gummies
Some keto gummies are marketed with weight loss claims, and it's essential to approach these claims with caution. They will help you burn fat - but not your own. When you’re in ketosis, your body is burning fat for fuel, which is great. But here’s the catch: your body will burn whatever fat is most readily available first. So if you're loading up on keto gummies supplemented with MCT oil, your body is going to burn that fat before it starts dipping into your stored body fat.
Ketone gummies with added MCT oil aren’t calorie-free-most contain between 50 to 150 calories per serving, and some brands recommend up to three servings a day. That can add up to an extra 150 to 450 calories daily, which may interfere with your weight loss goals.
Keto Gummies and Misleading Marketing
Be aware of misleading marketing tactics associated with keto gummies. Scammers are relentless in their use of fake endorsements to sell products. For example, investor and entrepreneur Greiner and Cuban, the billionaire owner of the Dallas Mavericks basketball team, never have endorsed keto gummies. The popular ABC show, Shark Tank, also does not endorse these products.
The sharks are fed up with the fraud. “I don't take weight-loss pills and I don’t take drugs and don’t use marijuana creams and all this stuff,” says shark and Canadian businessman O’Leary, 69.
Prohealth Keto ACV Gummies: A Closer Look
One brand that has garnered attention is prohealth keto acv gummies. They prominently feature apple cider vinegar (ACV), known for its various health claims-from reducing blood sugar levels to aiding weight loss.
A compelling case study involves a user, keto slim pills directions Sarah, who struggled with weight loss for years. After incorporating prohealth keto acv gummies into her routine, Sarah documented her journey. She reported a significant reduction in cravings and a boost in energy levels, enabling her to stick to her keto diet more effectively.
Research surrounding the effectiveness of apple cider vinegar is somewhat mixed, though some studies keto diet pills shark tank canada bolster its claims. Some reviews caution against healthy keto diet pills relying solely on gummies for weight loss. Experts often stress the importance of maintaining a well-rounded diet and exercise regimen.
Active Keto Gummies Reviews: What Users Say
Active Keto Gummies have been a game-changer for me. They are a convenient and tasty way to incorporate apple cider vinegar into my daily routine. I feel more energized and have noticed a significant improvement in my digestion.
These gummies have made our keto lifestyle even more enjoyable - thank you for creating such an incredible product!
Active keto gummies reviews reveal a mix of satisfaction and skepticism, thus encouraging users to conduct thorough research.