The ketogenic diet, or keto diet, has gained immense popularity as a weight loss strategy. It's a low-carb, high-fat diet that shifts the body's metabolism into a state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates. However, achieving and maintaining ketosis through diet alone can be challenging, requiring a precise balance of macronutrients, typically around 90% fat, 6% protein, and 4% carbs.
Given the difficulty of adhering to a strict keto diet, many manufacturers have introduced keto supplements, promising to boost energy, burn fat, and accelerate weight loss. Among these supplements are keto pills, keto powders, and, more recently, keto gummies. This article delves into the efficacy, potential benefits, and risks associated with Speedy Keto ACV Gummies, a type of keto supplement, while also considering the broader context of the keto diet and weight loss.
What are Keto Gummies?
Keto gummies are a relatively new type of keto supplement on the market. While some keto gummies contain ketones, many are made with apple cider vinegar (ACV), which some companies claim boosts metabolism and promotes weight loss. However, scientific evidence supporting these claims is limited. Some keto gummies may also include MCT oil and are often sweetened with non-nutritive sweeteners like stevia.
Ingredients Found in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that helps provide the body with energy, in addition to exogenous ketones. Some keto gummies may contain gelatin or natural sweeteners like Stevia. The absence of additional sugars is crucial, as it prevents disruption of ketosis.
Types of Keto Diet Supplements
To better understand keto gummies, it's helpful to know the other common types of keto supplements available:
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- Keto Pills: These typically contain BHB salts or BHB esters and are marketed as natural weight loss aids.
- Keto Powders: Similar to keto pills, keto powders also contain some form of BHB. They often include electrolytes to help with hydration and maintaining ketosis.
Claims and Promises
Keto supplements, including keto gummies, are often marketed with claims of:
- Boosting energy levels
- Burning fat more efficiently
- Accelerating weight loss
- Mitigating the "keto flu"
The "keto flu" is an unofficial term for flu-like symptoms that can occur when starting a keto diet. There is no evidence that keto pills can help prevent it, and it usually resolves as the body adjusts to ketosis.
Do Keto Pills Work?
Research on the effectiveness of keto supplements in achieving ketosis is limited.
"We just don’t know whether (these supplements) will work,” Guevara says. “They’re very expensive, and there’s a chance for them to be contaminated, so for me, it’s a lose-lose-lose all around.”
A small 2021 study found that individuals with obesity who followed a low-calorie ketogenic diet and took 24 grams of a BHB salt supplement daily for six weeks experienced enhanced ketosis. However, higher ketone levels didn't significantly boost weight loss compared to those following the keto diet alone. Other research suggests that exogenous ketones can quickly increase ketone concentrations in the blood. However, their impact on weight loss remains unclear, and more robust studies are needed.
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One reason why supplementation may not be effective is that the body seeks to maintain a stable ketone level to prevent a potentially toxic buildup. When ketone levels are high, the liver reduces its production and tries to eliminate excess ketones through urine, a process called ketonuria.
Potential Benefits of Keto Gummies
There's limited research on the benefits of keto gummies. Potential benefits, according to Czerwony, include:
- Increase weight loss
- Improve athletic performance
- Decrease your appetite
However, research has been inconclusive regarding the ability of keto gummies or other keto supplements to maintain ketosis. One study suggests that supplements may increase ketone levels excessively, potentially hindering the body's natural ketone production.
Potential Risks of Keto Gummies
Before trying keto gummies, it's essential to understand the potential risks:
- Nausea and vomiting
- Gastrointestinal issues, like diarrhea
- Low blood sugar
Keto gummies containing sorbitol may cause gastrointestinal issues due to its laxative effect. Czerwony advises caution and gradual introduction of keto gummies to assess tolerance. Individuals with Type 2 diabetes, high blood pressure, and kidney issues should be particularly cautious when considering keto gummies. The keto diet, combined with keto supplements like gummies, can potentially lower blood sugar levels, leading to hypoglycemic responses, and may also cause dehydration.
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Beware of Scams and Overly Expensive Keto Pills
Besides health concerns, there's a risk of scams with some keto products, particularly those heavily promoted on social media. Be wary of marketing that uses phrases like "quick fix," "guaranteed results," and "scientific breakthrough," as these are often red flags for false advertising. Because dietary supplements are not regulated by the FDA, it can be difficult to know whether you’re getting what you pay for.
Is the Keto Diet Worth It?
Before considering keto supplements, it's essential to evaluate the keto diet itself. Very restrictive diets are hard to follow and are 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.
Recommendations
If you're considering keto gummies, Czerwony suggests evaluating your diet first to identify potential reasons for not staying in ketosis. Consider making necessary adjustments to your keto diet to ensure adequate calorie and fiber intake. 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.
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.