The keto diet, short for the ketogenic diet, is very popular now. This high-fat, low-carb diet helps with weight loss, cognitive function, and some medical conditions like epilepsy. With its rise, exogenous ketone supplements have also become popular. But should you take exogenous ketone supplements on a keto diet?
This is a personal choice. You decide if you should take exogenous ketones or not. This post helps you make an informed choice, not to sell you anything! Make an INFORMED choice:
Get the YESs and NOs IF you should take Exogenous Ketones Supplements on Keto Diet for faster weight loss! Do they work? Ketosis?!?
What Are Endogenous Ketones?
A ketone is a by-product of fat being burned. It is an alternative energy source (fuel) for your body. A more common source of body fuel is burning glucose (sugar).
Ketones are a preferred way of fueling the body. They are more efficient for the brain and the heart. They are better for your metabolism than running on glucose.
The ketogenic or keto diet is a very low-carb, high-fat diet. Being on the diet for several days puts your body into ketosis. Ketosis is a nutritional state characterized by raised blood ketones and it results in weight loss.
While the diet may provide benefits, it can also be difficult to follow consistently. Some suggest that ketone supplements can mimic ketosis and raise blood ketone levels without changing your diet.
However, you do not need to take extra ketones to lose weight. It is optional if you want to boost your weight loss.
What Is Ketosis?
The ketogenic or keto diet is a very low-carb, high-fat diet. Being on the diet for several days puts your body into ketosis. Ketosis is a metabolic state where your body uses fat and ketones rather than glucose as its main fuel source. This state is characterized by raised blood ketones and results in weight loss.
When glucose and insulin levels decrease, such as on a carb-restricted diet, the liver ramps up its production of ketones to provide energy for your brain. Once the level of ketones in your blood reaches a certain threshold, you are considered to be in nutritional ketosis.
According to leading ketogenic diet researchers Dr Steve Phinney and Dr Jeff Volek, the threshold for nutritional ketosis is a minimum of 0.5 mmol/L of BHB (the ketone body measured in the blood).
Although both fasting and a keto diet will allow you to achieve ketosis, only a keto diet is sustainable over long periods of time. In fact, it appears to be a healthy way to eat that people can potentially follow indefinitely.
Read Jumpstart Your Keto Diet: Simple Beginner’s Guide to Success HERE…
What Are Exogenous Ketones?
Endogenous ketones are produced naturally inside the body by the liver as a result of restricting carbs and sugar. Scientists have also discovered a way to administer ketones to people, usually in the form of a drink. These are exogenous ketones, which means they come from outside the body.
Types of Exogenous Ketones and Their Effects
Exogenous ketone supplements come in two main forms: ketone esters and ketone salts. Ketone esters are more potent and can raise blood ketone levels quickly. They are often used in clinical trials and by endurance athletes.
Ketone salts, on the other hand, are more palatable and easier to find in stores. Both types can help you achieve a state of ketosis without strict dietary restrictions.
There are different types of ketones, including BHB salts and ketone bodies. BHB salts are commonly found in ketone drinks and supplements. They can help raise blood ketone levels and provide an alternative fuel source for the body. This can be especially beneficial during periods of caloric restriction or intense exercise.
Medium-Chain Triglycerides (MCT Oil) and Ketone Ester Drinks
Medium-chain triglycerides (MCT oil) are another popular supplement among keto dieters. MCT oil can be converted into ketones by the liver, providing a quick source of energy.
Combining MCT oil with exogenous ketones, such as in a ketone ester drink, can enhance the benefits of ketosis. This combination can be particularly useful for those who practice intermittent fasting or follow a low-carbohydrate diet.
Current Research and Clinical Trials
Current research on exogenous ketones is promising but still ongoing. Animal studies and clinical trials have shown that exogenous ketones can improve cognitive function, reduce oxidative stress, and enhance exercise performance. However, more research is needed to fully understand the long-term effects and potential side effects of these supplements.
Use of Exogenous Ketones
Exogenous ketones are supplements that provide your body with ketones from an external source. They can help you achieve and maintain a state of ketosis, even if your diet isn’t strictly low-carb. Here are some common uses and benefits of exogenous ketones:
Boosting Energy Levels
Exogenous ketones can provide a quick source of energy. They are especially useful during workouts or periods of intense physical activity. Many athletes use exogenous ketones to enhance their performance and endurance.
Supporting Cognitive Function
Ketones are a preferred fuel source for the brain. Exogenous ketones can help improve focus, mental clarity, and cognitive function. This can be particularly beneficial for individuals with neurodegenerative conditions like Alzheimer’s disease and Parkinson’s disease.
Enhancing Weight Loss
Exogenous ketones can help suppress appetite and increase fat burning. They can be a useful tool for those looking to lose weight quickly. By raising blood ketone levels, they can help you stay in ketosis and continue burning fat for energy.
Improving Exercise Performance
Athletes and fitness enthusiasts often use exogenous ketones to improve their exercise performance. They can help reduce fatigue, increase endurance, and enhance recovery after workouts. This makes them a popular choice among endurance athletes.
Managing Keto Flu
When starting a keto diet, some people experience symptoms known as “keto flu.” These can include headaches, fatigue, and irritability. Exogenous ketones can help alleviate these symptoms by providing an alternative fuel source and maintaining electrolyte balance.
Supporting Intermittent Fasting
Exogenous ketones can be beneficial for those practicing intermittent fasting. They can help maintain energy levels and mental clarity during fasting periods. This can make it easier to stick to your fasting schedule and achieve your health goals.
Other Potential Health Benefits
Research suggests that exogenous ketones may have several health benefits. They can help reduce oxidative stress, improve metabolic health, and support overall well-being. However, more research is needed to fully understand their long-term effects.ltiple levels within the chain, the price goes up as every level must profit.
This system is great for the sellers and the companies but not for the end user – YOU!
Potential Problems with Exogenous Ketones
The benefits of Exogenous Ketones are quite a few. However, you are, probably asking yourself, if there are any negatives to taking Exogenous Ketones.
Yes, there are.
Exogenous Ketones Price: Exogenous ketone supplements are expensive – some, very expensive. At the top end, if you follow Prüvit’s guidelines on “getting in the n8tive zone” you will require 2 servings of their Keto-OS product per day. This means around 60 servings per month.
That will come to around $400/£200 per month if you buy direct from their website! In the case of Prüvit, this is in part due to the multi-level marketing structure they operate under. More MLT companies are offering Exogenous Ketones.
I have found the cheapest Exogenous Ketones to be on Amazon. Some people say that there is no difference between the big brands and the smaller brands that are on Amazon. The choice is yours!
Undisclosed Ingredients In Exogenous Ketones: Some companies do not disclose full information about the contents of their products. The trouble with this is that although you know the ingredients of the product, you often don’t know the quantities, and you have no idea how much BHB you are getting for your money. Of course, that will affect the benefits you could experience.
MLM or Multi-Level Marketing: Most of the big brands are Big because of their marketing system. When you have multiple levels within the chain, the price goes up as every level must profit. This system is great for the sellers and the companies but not for the end user – YOU!
How to Use Exogenous Ketones
Exogenous ketones are available in different forms, such as drinks, powders, and capsules. It’s important to follow the recommended dosage and start with a low dose to avoid potential side effects. Always consult with a healthcare professional before starting any new supplement.
So, Should You Take Exogenous Ketones Supplements?
There are reasons both for and against taking exogenous ketone supplements:
YES, IF
- Yes, if you want to speed up your weight loss.
- Yes, if your goal is purely to lose weight.
- Yes, if you struggle to follow the keto diet and often “cheat”.
- Yes, if you want to create a little side hustle.
NO, IF
- No, if you want to lose weight naturally and sustainably.
- No, if your goal is to lose weight and improve your health.
- No, if you want to keep weight off naturally by improving your eating habits.
The choice is YOURS!
What would you choose? Let me know in the comment section or in my Free Facebook Group.
Some examples for exogenous ketone supplements on Amazon
- Real Ketones BHB Exogenous Ketones Drink Mix Packets:This drink mix includes BHB salts and electrolytes, designed to support ketosis and hydration. It comes in a variety pack with 30 servings.
- Purely Optimal Keto BHB Exogenous Ketones Supplement: These keto diet pills contain BHB salts to support ketosis, energy, focus, and metabolism. They are gluten-free and come in a pack of 60 capsules.
- Sports Research Keto Plus Exogenous Ketones with goBHB: This keto electrolyte powder supports hydration, energy, focus, and ketosis. It is keto certified and vegan-friendly, available in raspberry lemonade flavor.
- Perfect Keto BHB Exogenous Keto Capsules: These keto pills support weight management, energy, focus, and ketosis. They contain beta-hydroxybutyrate (BHB) salts and come in a pack of 60 capsules.
- Ketologic Keto BHB (Patriot Pop Flavor): This exogenous ketone supplement contains goBHB and beta-hydroxybutyrate salts. It comes in a powder form with 30 servings.
