The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet designed to induce a metabolic state called ketosis. Keto gummies are supplements marketed to support this diet, promising benefits like weight loss, increased energy, and improved metabolism. However, it's crucial to examine their ingredients and effectiveness, especially since dietary supplements are not FDA-approved for safety and efficacy, and ingredient amounts can vary.
Understanding Ketosis and Keto Gummies
In general, the body uses carbohydrates for fuel. When carbohydrate intake is restricted, the body enters "nutritional ketosis," breaking down fat for energy. According to Katie Schwartz, a registered dietitian, it typically takes a few days of strict carbohydrate restriction to enter this state. Once in ketosis, the body produces ketones, which are then used for fuel. Keto gummies are supplements that resemble regular chewable vitamins but claim to boost ketone levels in the blood.
Ingredients in Keto Gummies
Most keto gummies contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy. Exogenous ketones are also a key ingredient. Beth Czerwony, a registered dietitian, explains that these are ketones from an outside source, supplementing the ketones your body produces naturally through diet. Keto gummies may also include gelatin or natural sweeteners like Stevia, avoiding added sugars that could disrupt ketosis.
Types of Exogenous Ketones
Exogenous ketones are produced outside the body and consumed orally, as opposed to endogenous ketones that are produced inside the body. Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
Do Keto Gummies Work for Weight Loss?
Research on the effectiveness of keto gummies for weight loss is limited. Katie Schwartz notes that there is no credible evidence that keto gummies can reliably initiate or maintain ketosis and that these products often rely on misleading marketing.
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Potential Benefits
Beth Czerwony suggests several potential benefits of keto gummies:
- Increase weight loss
- Improve athletic performance
- Decrease appetite
However, research has been inconclusive on whether keto gummies or other keto supplements can actually keep you in ketosis. One study suggests that supplements may increase ketone levels too much, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
The Importance of Diet
Before considering keto gummies, it's essential to evaluate your diet. Are you consuming too many carbohydrates? Are you bored or still hungry on the keto diet? Adjusting your diet to ensure adequate calories and fiber may be a healthier approach than relying solely on keto gummies.
Potential Risks and Side Effects
Before trying keto gummies, it's important to understand the potential risks. Beth Czerwony lists several potential side effects:
- Nausea and vomiting
- Gastrointestinal issues, like diarrhea
- Low blood sugar
Keto gummies containing sorbitol can cause gastrointestinal issues due to its laxative properties. It's advisable to introduce keto gummies slowly to assess tolerance and avoid adverse effects.
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Health Conditions
People with underlying health conditions like kidney disease or diabetes, pregnant or nursing women, children, or anyone on medications affecting blood sugar should avoid keto gummies, according to Rancourt. The keto diet, especially with keto gummies, can potentially lower blood sugar levels, leading to hypoglycemic responses, and can also cause dehydration.
How to Choose Keto Gummies
With numerous options available, selecting the right keto gummy can be challenging. Beth Czerwony recommends choosing a product that fits your budget and buying a small batch initially to ensure you like it.
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