This article tells you whether supplements containing exogenous ketones will help you lose extra weight.
Read more to understand the basics of exogenous ketones, including what they are, how they can help you, where to find them, and how to take them.
Since the keto diet eliminates a variety of food choices, it is a good idea to complement it with specific nutrients.
However, this requires you to make some adjustments to your diet, such as drastically reducing your carbohydrate intake and increasing your fat intake.
By reducing your carbohydrate intake, your body will have no choice but to start burning fat for energy, which will lead to ketosis.
While diet can have many benefits, it can be difficult to follow consistently.
However, this is not exactly what your body interprets.
Important note: We want to make it clear that we do not endorse the use of ketone supplements (Exogenous ketones).
This blog seeks to clarify the types, benefits, and drawbacks of “exogenous ketones” supplements in the commercial market.
Additionally, the effect of ketone supplementation on some medications or medical conditions is unclear.
Take the time to read, about all you can do if you are considering of exogenous ketones supplements.
If you are considering adding a ketone supplement (exogenous ketones) to your treatment, we urge you to seek the advice of your healthcare provider. Also, please note that the supplement is not regulated so that the product quality may vary.
Did you know?
Ketosis is determined by high levels of ketone bodies (beta-hydroxybutyrate, acetone, acetoacetate).
Following the keto diet for several days leads to ketosis, a nutritional state characterized by high blood ketones.
What Are Ketones?
Ketones, also referred to as ketone bodies, ketones are by-products of the process by which the body breaks down fats for fuel in the absence of carbohydrate energy. Hence, ketones are a natural substance that the body produces.
Using ketones as a substitute for glucose is associated with several benefits, including control of appetite, improved mental performance, and increased constant energy and physical endurance.
What Are Exogenous Ketones?
Ketone bodies are referred to as endogenous ketones because they are formed inside the body. On the other hand, ketogenic supplements are known as exogenous ketones, which are produced synthetically after being repeatedly combined to create a supplement with other substances.
In capsule, pill, or powder form, these exogenous ketones are available. It is a popular choice for keto dieters as well as athletes and bodybuilders.
How Do Exogenous Ketones Work? The Basics
To understand what exogenous ketones are and how well they work, you must first know the types of ketones. When the body enters a state of ketosis, it produces different types of ketones, namely:
- Acetoacetate (AcAc) – accounts for about 20% of blood ketones
- Beta-hydroxybutyrate acid (BHB) – accounts for about 78% of total blood ketones
- Acetone – accounts for just about 2% of blood ketones
In this case: The first ketone produced in your body is acetoacetate, which is converted to beta-hydroxybutyric acid and then to acetone.
Beta-hydroxybutyric acid flows into the blood for absorption by cells and tissues. (Is considered the active form of ketones)
Keep in mind that this is the ketone that most exogenous ketone supplements rely on, and it is the most beneficial type of ketones. While endogenous ketones have proven to provide a greater advantage, there are undoubtedly cases when supplementing with ketones may be beneficial.
One of the key reasons that people consider a ketogenic diet is because they want to lose weight and burn fat.
To a degree, taking exogenous ketones will have the fat-burning advantage of the ketogenic diet without reducing the consumption of carbohydrates quite so dramatically.
It also helps you to skip the sometimes-unpleasant transition to ketosis during which keto flu symptoms can occur.
* There are three basic types of ketone supplements (Exogenous ketones):
- Ketone salts, these are ketones (bound to a mineral), usually sodium, potassium, calcium, or magnesium. (also found in powder form and mixed with liquid)
2. Ketone esters, they bind to another compound called an ester and are packed in liquid form.
3. Ketone oils, which may include MCT oil (medium-chain triglycerides), are used to boost ketones and aid in fat burning. (can help stimulate ketosis when carbohydrates are restricted)
When Is It Useful To Use Exogenous Ketones?
While scientifically proven that the keto diet speeds up weight loss, promotes mental focus, and reduces hunger and cravings, it can sometimes be difficult to stick to the diet itself.
Should remember, that before entering ketosis, the body goes through a transformation phase that can cause symptoms such as fatigue, headache and irritability.
* Here are some situations you might consider taking a ketone supplement with some potential benefits:
1. Exogenous ketones – To Burn More Fat
To discuss the first point in more depth, understand that taking a keto supplement will not magically cause your body fat to dissolve.
However, it can help your body enter ketosis more efficiently, turning your body into a machine to burn stored fats, thus losing more weight.
2. Exogenous ketones – To Get Into Ketosis Or Return To It Quickly
You can use exogenous ketones supplements more effectively and efficiently to help you transition into ketosis (a metabolic state where your body uses fatty acids as a primary source of energy).
These ketone supplements provide your body with a direct source of ketones that can easily use as fuel.
You Can Learn More Information About:
3. Exogenous ketones – may help you avoid the symptoms of the keto flu
You may be able to avoid the mental and physical exhaustion associated with the keto diet. Is done by supplying your body with ketones for the first few days of following the keto diet. (Exogenous ketones may help facilitate keto stimulation)
In this case, ketone salts containing sodium, potassium and magnesium could be the best supplement choice because this ketone supplement will provide your body with an alternate source of energy and additional minerals that will help you adjust to carb restriction.
4. Exogenous ketones – To Reduce Appetite (suppress appetite)
Recent research suggests that ketogenic ester supplements reduce levels of ghrelin (the hunger-stimulating hormone) and food cravings. [Strong Evidence]
Maintaining higher ketone levels helps keep appetite under control and thus lose more weight.
5. Exogenous ketones – Can Improve Your Athletic Performance
Ketones a more efficient energy source than sugar, especially when used in endurance activities like running and cycling.
However, a study indicates how exogenous ketones (supplements) may affect exercise. Where it was found that it may have side effects. But when exogenous ketones are used to improve performance, it’s still unclear how much the difference adapting to keto makes.
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6. Exogenous ketones – Can Increase Your Energy Levels
If you consume exogenous ketones, your body will absorb them right after digestion. This can translate to having your energy levels steady (for a few hours).
Exogenous Ketones Supplements: 3 side effects
* Let’s explore the possible side effects of exogenous ketones:
1. Exogenous Ketones are Expensive, why?
Ketone salts and esters are available commercially but are very limited and relatively expensive.
But Ketone oils, found in natural oils such as palm fruit oil, coconut oil and butter in small quantities.
It is difficult to drink most ketone salts because they taste so bad.
On the other hand, ketone esters are hard to get down and their horrid taste is far more difficult to disguise.
Ketone oils are tasteless and can be added to any drink/food.
3. Short-term side effects
Exogenous ketones (supplements) can trigger some symptoms of keto flu such as headache, fatigue, cramping, dizziness, constipation, and heart palpitations. (But Sometimes)
Ketone esters: may cause (gastrointestinal upset), because therapeutic ketosis may require repeated doses (to maintain).
Therefore, you may feel vomiting, nausea, and abdominal pain after taking ketone esters and increased secretion of acetone after consuming ketone salt.
Ketone oils: The downside is that they are rich in calories and do not increase ketone levels as much as ketone esters or salts.
How To Test Ketone Levels
If you are on exogenous ketones on the keto diet, you may want to determine whether or not you have reached ketosis, will need to measure your ketone levels. So how do you measure ketone levels? There are three options:
First: the blood test
It is important to check blood ketones to ensure that they increase after taking the supplement and if there is any difference between the different brands of these supplements. Test this with ketone strips using the GlucoMen® LX Plus meter.
Second: a urine test
When you are testing for ketones in your urine, a special test for acetoacetate should be done. Also, keep in mind that you will only find ketones in your urine when your ketone levels are high enough to enter the bloodstream.
As your body adjusts to ketosis, it becomes more effective at using acetoacetate. (A urine test may not be the most reliable approach when testing for ketosis)
Third: the breath test
The third way to test for ketones is the breath test (the least accurate of the three).
The breath test for ketones is based on acetone, and you can use a spirometer to test it.
Not only is this method the least accurate, but it also takes longer than urine or blood tests to get a reading.
Final recommendations: Exogenous ketones
Ketone supplements that come from outside the body are called exogenous ketones.
There are three main types of ketone supplements: ketone salts (sometimes referred to as BHB salts), ketone esters, and ketone oils (such as MCT oil).
There are different forms of ketone products: oil, capsules, liquid, extracts, or powder mixtures.
Exogenous ketones or ketone supplements claim to put your body into ketosis without having to restrict your carbohydrate intake on the ketogenic diet.
One study showed that when taken during a fasting state, exogenous ketones supplements may decrease appetite for more than four hours, but other research indicates that they may impede efforts to lose weight.
There is no real evidence that exogenous ketones are used as a weight loss aid unless more reliable data is available.