Supplements And Keto: Weight Loss Friend Or Foe?

The ketogenic diet is a high-fat, low-carb eating pattern that is often used for weight loss. While many dieters experience rapid weight loss at the beginning of their journey, it is common to hit a plateau where weight loss stalls. This can be frustrating, but it is more common than you think and happens for a variety of reasons. One question that often comes up is whether taking supplements on keto can stall weight loss.

Keto supplements, which usually come in powder or capsule form, contain medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts. They are meant to increase the amount of fat in your body and kick you into ketosis faster. However, there is limited research to support these claims, and they may even be harmful in the long run.

While supplements alone cannot cause weight loss, they can be used in tandem with a keto diet. It is important to note that a keto diet may make you deficient in certain vitamins and minerals, so you may need to take supplements to make up for these deficiencies. However, this does not mean that keto supplements, which are often expensive and unnecessary, are the answer.

If you are experiencing a weight loss stall on keto, there are several strategies you can try, such as tracking your carb and calorie intake, increasing physical activity, managing stress, and trying intermittent fasting. Remember that weight loss is not always linear, and it is essential to look at the overall trends in your weight rather than focusing on daily fluctuations.

Supplements alone won't help you lose weight

While supplements may be a tempting shortcut to weight loss, they are not a magic bullet. In fact, there is little evidence that supplements alone can cause weight loss. The human body is complex, and weight loss is influenced by a multitude of factors, including diet, exercise, stress levels, sleep, and underlying medical conditions.

Secondly, supplements are not regulated by the FDA in the same way that food and drugs are. This means that the safety and efficacy of these products are not thoroughly reviewed before they hit the market. As a result, there have been instances where weight loss supplements have been found to contain prescription drugs that were not listed on the label. This lack of regulation makes it difficult to know exactly what you're getting when you purchase a supplement.

Additionally, some supplements may even be dangerous to your health. For instance, ephedra, a supplement containing the stimulant ephedrine, was banned by the FDA after being linked to serious side effects, including increased risk of heart attack and stroke. Similarly, bitter orange, which has become a popular replacement for ephedra, has been linked to increased blood pressure and heart rate, and may also pose health risks when combined with other stimulants.

Furthermore, supplements can be expensive, and they don't address the underlying habits and behaviours that contribute to weight gain. Lasting weight loss requires a holistic approach that takes into account your diet, exercise routine, stress levels, sleep habits, and any relevant medical conditions.

For instance, a keto diet, which is a popular weight loss strategy, requires careful monitoring of macronutrient ratios and calorie intake. Even on a keto diet, weight loss plateaus are common, and they can be caused by hidden carbs, excess calories, chronic stress, lack of exercise, and insufficient sleep. To overcome these plateaus, it's important to address these underlying factors rather than solely relying on supplements.

In conclusion, while supplements may play a role in a comprehensive weight loss plan, they are not a silver bullet. A well-rounded approach to weight loss that includes a healthy diet, regular exercise, stress management, and adequate sleep is a more effective and sustainable strategy. Consulting with a healthcare professional before starting any weight loss program or taking any supplements is always recommended.

Keto pills may increase ketone levels in the body

While keto pills alone cannot help you lose weight, they may increase ketone levels in the body. Ketone supplements can be exogenous, or externally-made, which are consumed through supplements such as ketone salts and ketone esters.

Ketone salts are ketones bound to a salt, typically sodium, potassium, calcium, or magnesium. They are usually found in powder form and mixed with liquid. Ketone esters are ketones linked to another compound called an ester and are packaged in liquid form. Both forms of ketone supplements have been shown to increase blood ketone levels, mimicking what happens in ketosis when you follow a ketogenic diet.

In one study, supplementing with approximately 12 grams (12,000 mg) of ketone salts increased participants' blood ketone levels by over 300%. Most available ketone supplements contain 8-12 grams of ketones per serving. This elevation in blood ketone levels is beneficial for people who want to transition into ketosis without necessarily following a ketogenic diet.

Exogenous ketone supplements are generally considered safe and effective for increasing ketone body concentrations, but the long-term effects are unknown. Reported side effects are more common with ketone salts than ketone esters and include nausea, diarrhea, and stomach discomfort.

While ketone supplements can increase ketone levels in the body, it is important to note that they are not a replacement for a healthy diet and regular exercise. Additionally, more research is needed to determine their effectiveness in weight loss.

Supplements may be harmful to your health

While keto pills and supplements are often marketed as a way to stay in ketosis and burn fat, there is little evidence to support these claims. In fact, some experts warn that these supplements may be harmful to your health in the long run.

Keto supplements are not regulated by the Food and Drug Administration (FDA), and there is limited peer-reviewed research on their effectiveness and safety. A 2021 study found that while consuming keto supplements enhanced ketosis in a group of people following a keto diet, there were no significant health benefits or weight loss compared to those who did not take the supplements. Additionally, side effects such as gastrointestinal distress, nausea, vomiting, abdominal pain, and diarrhea have been reported by some users of keto supplements.

Furthermore, the high cost of keto supplements is another concern. These products can be expensive, and there is no guarantee that they will deliver the promised results. Instead of wasting money on potentially ineffective and harmful products, it is better to focus on adhering to a well-formulated keto diet and adopting healthy lifestyle habits.

It is worth noting that a keto diet itself may not be enough to achieve weight loss goals. Other factors such as stress, sleep, exercise, and underlying medical conditions can impact weight loss. Therefore, it is important to adopt a holistic approach to health and well-being, rather than relying solely on dietary changes or supplements.

In conclusion, while keto supplements may be tempting for those seeking a quick fix, they may do more harm than good. A better approach is to focus on a balanced keto diet, regular physical activity, stress management, adequate sleep, and addressing any underlying health issues. By making sustainable lifestyle changes, individuals can improve their overall health and increase their chances of achieving long-term weight loss success.

Consult a doctor before taking supplements

While supplements can be beneficial, they can also be harmful. Consulting a doctor before taking supplements is essential, especially when considering the keto diet. Here are several reasons why:

Supplements May Interfere with Medications

Supplements may interact with medications and hinder their effectiveness. For example, St. John's wort, a supplement used to treat mild depression, can interfere with antidepressants and birth control pills. Vitamin K is another example that can interfere with the effects of blood thinners like warfarin.

The Risk of Too Much of a "Good Thing"

Some supplements may provide an excessive amount of a particular nutrient, leading to adverse health effects. Calcium supplements, for instance, can increase the risk of kidney stone formation and the buildup of plaque in arteries.

Varying Quality Standards and Ingredients

The quality and ingredients of supplements can vary significantly. Supplements are not strictly regulated like prescription medications, so there may be discrepancies between the listed and actual contents. Reputable third-party laboratory testing can provide some assurance of quality, and doctors can recommend high-quality supplements with seals of approval.

Lab Tests Are Necessary to Identify Deficiencies

Self-diagnosing nutrient deficiencies is often inaccurate. A blood test performed by a medical professional is the most reliable method to determine any deficiencies and the appropriate course of action.

Self-Medicating Can Be Dangerous

Self-medicating without proper medical guidance can be risky. It is crucial to discuss any health challenges or symptoms with a doctor. They can provide expert advice, identify potential medical problems, and recommend appropriate treatments or further testing.

In summary, consulting a doctor before taking supplements is crucial to ensuring your safety and well-being. They can help determine which supplements may be beneficial or harmful and address any underlying health concerns.

Consider other measures of keto progress

Even if the number on the scale isn't moving, you might still be losing weight or body fat. Many factors cause minor fluctuations in body weight, including what you eat or drink, what you're wearing, and whether your body is retaining extra water. Therefore, it's important to look at the overall trends in your weight rather than focusing on a single number each day.

There are plenty of other ways to monitor your progress aside from weighing yourself. These include non-scale victories (NSVs), which are signs that you may be improving your health and achieving weight loss even when the scale doesn't change. For example, the fit of your clothes becoming looser is a common NSV. Increased energy levels, improved mood, and enhanced attention levels are also markers of improvement.

Furthermore, you may want to consider measuring your waist-to-hip ratio or body fat percentage using a tape measure, body fat scale, or skin-fold test. Changes in your blood sugar, blood pressure, or cholesterol levels may also help determine whether you're on the right track.

Taking Measurements

Forget the old scale—instead, measure your body monthly. If your clothes are getting looser but your weight isn't changing, it means you're losing body fat and inches. A lower body fat percentage means you'll be less at risk of developing health issues like heart disease, high blood pressure, and diabetes. Measure key body parts like your waist, hips, thighs, calves, and bust at the beginning of the month and then again at the end, and compare the numbers.

Using a Body Fat Analyzer Scale

A body fat analyzer is a sophisticated tool that measures metrics related to health and fitness. This modern scale keeps track of your progress in an app. It can be a great motivator, as it can show you that you're losing body fat and inches even if the number on the traditional scale isn't changing.

Taking Pictures of Your Body

Taking pictures is a great way to visually track your progress. Take photos from day one, then on days 20, 40, and 60. Try to take the pictures in the same clothes and from the same angle to get a clear sense of the changes in your body.

Frequently asked questions