Do Ketone Supplements Work? A Useful Guide to Ketones
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A lot of people have been discovering a nutritional supplement known as a ketone. Like many new supplements, there are many misconceptions about it. Some people think these exogenous ketones mimic ketosis and raise blood ketone levels without the need for a keto diet, but that isn’t true.
Ketone, or alkanone, is a term that refers to a simple organic compound composed of a carbonyl group. It comes in different classes such as diketones, unsaturated ketones, cyclic ketone, etc. These terms may be hard to understand, but the function of a ketone in the body is to generate energy via the mitochondria. It is a substitute fuel source to glucose in the body.
This organic compound found in the body now comes in the form of a nutritional supplement. Continue reading as we discuss how ketone supplements work, what their additional benefits are, and how you can maximize these perks!
What is Ketosis?
Ketosis is the effect of the transition of your metabolism when you follow the standard high-fat, low-carb diet. The ketogenic diet restricts you from eating sugary and starchy foods like bread, pasta, and some vegetables so that your body’s cells will not rely on glucose for fuel, but on fats.
Mild ketosis can also be achieved when people go through periods of fasting or strenuous exercise.
Acetoacetate and beta-hydroxybutyrate are the two main bodies produced during ketosis. The third one, which is usually less abundant, is acetone. They all replace glucose to provide energy to your brain, hearts, and muscles.
How do Ketone Supplements Work?
Many advertisements claim that ketone supplements prompt speedy weight loss. This is misinformation. Ketone supplements work with a low carb diet and aid in getting the body into ketosis.
But this doesn’t mean that you will burn more body fat or you’re going to lose weight. It still depends on the amount of fat and protein you eat and the number of carbs you eat to enter ketosis.
This is why many people have difficulty sticking to the keto diet. They think taking ketone supplements equates to being on a keto diet when they only act as support for the diet plan. Watch this video for a keto diet guide.
Ketone supplements are generally used for weight loss, but this is not a direct effect of the products. They need to be incorporated into a low carb diet to encourage ketosis.
In addition, they contain only the beta-hydroxybutyrate ketone since the other ketone body, acetoacetate, is not chemically stable as a supplement.
Whether in the form of salts or esters, ketone supplements mimic what happens in ketosis when you follow the keto diet. Its primary function is not weight loss, but the reduction of time it takes to reach ketosis without the unpleasant side effects.
For anyone who wants to get technical, BHB, the ketone body, shuts off lipolysis (fat breakdown). With endogenous ketosis there are many other factors that stimulate lipolysis meaning that a kind of balance is reached and lipolysis stays constant. But with exogenous ketosis those factors stimulating ketosis are not present, so the overall effect of the ingested BHB is to decrease lipolysis.
In fact, using ketone supplements without accompanying them with a proper keto diet may only cause you to gain weight. That is because, you’re adding empty calories on top of the food and drinks you are consuming.
Benefits of Taking Ketone Supplements
There are some great benefits of exogenous ketones when taken properly along with the right diet and physical exercise. Here are some of them:
This is a huge benefit for those who are trying to lose weight. Ketone supplements suppress your appetite, therefore helping you eat less and lose weight. However, it should be noted that this is only effective when you haven’t had a carb-containing meal beforehand.
Since only the elevated ketones help reduce appetite, they are more advantageous when you are fasting, such as when you wake up in the morning.
Maximizes Fat Burn
When you are on a low carb diet, the body will start utilizing body fats as fuel. It burns those unwanted fats that are stored in the body. It is also ideal for people who experience stalls in their weight loss program or those who find it hard to burn stubborn body fats.
Ketone supplements can help regulate the hormones that affect weight. They increase CCK levels. CCK is a hormone produced by the intestines that decreases appetite by emptying the stomach and improving protein and fat digestion. It prevents you from craving food after or during weight loss program.
Regulates Blood Sugar
A ketogenic diet is composed of healthy proteins and fats and vegetables which stabilizes blood sugar. It is proven much healthier compared to the traditional diets which are typically rich in refined sugars and carbohydrates. Blood sugar regulation aids in maintaining weight loss, inhibiting food cravings, and removing the worry about the caloric content of every bite of food you eat.
Better Athletic Performance
Another benefit you can get from exogenous ketones is better athletic performance. When you spend long hours running swimming or doing any other physical activity, you easily lack oxygen supply, making your muscles feel sore and weak from the excessive lactic acid being produced.
Exogenous ketones are amazing alternative energy sources for the body during intensive exercises and also help reduce lactic acid production.
Reduces Psychiatric Disorders and Epilepsy Effects
Some people follow the keto diet and use ketone supplements to help reduce the number and severity of seizures. These supplements are also taken to minimize the symptoms of schizophrenia, bipolar disorder, and anxiety.
This advantage occurs due to the changes in metabolism that affects the brain chemistry like the release of neurotransmitters, increased inflammation, and abnormal glucose metabolism.
Side Effects of Taking Ketone Supplements
Although ketone supplements can help reduce signs of the keto flu, the supplements also have natural side effects which you need to take note of. For instance, they can cause extreme stomach upset in some people.
Ketone salts also increase the risk of electrolyte imbalances. Remember that electrolytes are vital for the conduction of electrical signals in the muscles and neurons, such as maintaining the heart’s regular rhythm.
The lower blood sugar levels that ketone supplements can cause may lead to hyperglycemia, which can make you fall weak and lethargic. Ketogenic diets and supplements can also cause dehydration and high blood pressure.
How to Maximize the Effects of Ketone Supplements?
Many people have misconceptions and misinformation about the use of ketone supplements. This might be the cause of marketing hype from some ketone supplement manufacturers. One misconception is that ketone supplements help with quick weight loss.
In order to maximize and make ketone supplements effective, you need to pair them with a low carb diet. Some people do occasional fasting to help induce ketosis.
When you’re on a low carb diet, your body will utilize the stored body fats instead of the carbohydrates you take. In this way, you will get rid of unwanted fats and experience healthy weight loss.
You don’t have to starve yourself when on a ketogenic diet. Eat a lot of vegetables, protein, and fats to keep you motivated and energized.
Always remember that ketone supplements help your body get into a state of ketosis where body fats are used as the primary source of fuel instead of carbohydrates.
Have a workout program or a more active lifestyle to burn fats. However, keep in mind that you need to keep the intensity of your exercise low even if your ketone supplements make you feel energetic.
The best time to take ketone supplements is during a fasting period, such as when you wake up in the morning and haven’t eaten yet. Some take it before exercising, especially before endurance events.
You can also maximize the benefits of ketone supplements when you know the right products to take. As for ketone salts, we recommend Perfect Ketos Chocolate-Flavored Salt Supplement. It’s available in four other flavors and claims mental clarity and easy ketosis. Unlike some brands, this one does not falsely claim to help you lose weight!
We love KetoneAid’s Ester Drink, too. It claims to be the world’s strongest exogenous ketone with 30 grams of D-BHB per serving. It doesn’t have salt and caffeine, and it is naturally derived and underwent the fermentation process.
Many studies show how exogenous ketones induce ketosis in people who want to lose weight or increase athletic performance. We hope it’s finally clear to you that weight loss is not the primary effect of ketone supplements!
Exogenous ketones do work by helping get you into the state of ketosis faster and more efficiently. But they are not a weight loss supplement on their own.
Remember to stick to a low-carb and high-fat diet plan to achieve your desired body results. You also need to keep your workout low-intensity, and always stay hydrated.