The keto diet has gained immense popularity for its potential to speed up metabolism, increase muscle mass, improve blood pressure, and promote fat loss. This high-fat, low-carbohydrate diet forces the body into a state of ketosis, where it burns fat for energy instead of glucose. Achieving and maintaining ketosis requires strict adherence to a specific food list, which can be challenging. This has led to the emergence of various keto supplements, including keto pills, oils, powders, and gummies, all claiming to aid in maintaining ketosis. This article delves into the ingredients, potential benefits, and risks associated with keto gummies, particularly those marketed under the "Shark Tank Keto Bites" name.
What are Keto Gummies?
Keto gummies contain exogenous ketones, which are ketones sourced from outside the body. Registered dietitian Beth Czerwony explains that while the body naturally produces ketones through the foods we eat, keto gummies supplement the body with exogenous ketones, potentially helping to sustain ketosis. However, it is crucial to understand that keto gummies do not initiate ketosis; they can only help continue the process once it has already begun through dietary changes.
Common Ingredients in Keto Gummies
Most keto gummies typically include medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. In addition to exogenous ketones, keto gummies may also contain gelatin or natural sweeteners like Stevia. Unlike traditional gummies, keto gummies avoid added sugars to prevent disrupting ketosis.
When choosing a keto gummy, Czerwony advises that many options are comparable, and it is best to select one that fits your budget and to start with a small batch to ensure you like it.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited, and there are no studies that have shown the long-term effects of keto gummies and if they’re beneficial. Potential benefits include:
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- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
However, research remains inconclusive on whether keto gummies or other keto supplements can effectively maintain ketosis. Some studies suggest that supplements may increase ketone levels excessively, which can hinder the liver's natural ketone production and make it harder to stay in ketosis.
Potential Risks of Keto Gummies
Before trying keto gummies, it's essential to be aware of the potential risks. According to Czerwony, these risks may include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Keto gummies may contain sorbitol, a known laxative, which can cause gastrointestinal issues. Czerwony advises caution and gradual introduction of keto gummies to assess tolerance and avoid adverse effects.
People with Type 2 diabetes, high blood pressure, and kidney issues who are considering the keto diet should exercise caution when adding keto gummies to their regimen. The keto diet, combined with keto supplements, can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
Should You Try Keto Gummies?
If you're struggling to stay in ketosis, Czerwony recommends evaluating your diet before turning to keto gummies. Consider whether you're consuming too many carbohydrates, feeling bored with the diet, or not getting enough calories or fiber. Making necessary adjustments to your keto diet may be a healthier and more sustainable solution.
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However, if you're following the keto diet diligently and want to potentially enhance your weight loss, Czerwony suggests that trying keto gummies may be an option.
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