Keto Products: Do They Work Or Are They Hype?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where the body uses fat for fuel instead of carbs. While the keto diet has become popular for weight loss, it was originally used to treat neurological diseases such as epilepsy.

Keto diet pills and supplements have emerged as a way for consumers to stay in ketosis more easily. However, there is limited research on the efficacy and safety of these products. While keto supplements may temporarily elevate ketone levels in the blood, they are not a replacement for the diet itself and may even be harmful to health in the long run.

This raises the question: do keto products actually work, or is it just clever marketing?

Keto diet pills and supplements

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound that the liver produces from fats, which circulates in the bloodstream and is used up by the body's tissue for energy. MCTs are a type of fat found in coconut and palm oil that can be used as a source of energy for the body in ketosis.

There is limited peer-reviewed research to support the use of keto supplements. One 2021 study found that consuming BHB supplements for six weeks enhanced ketosis in a group of people who were already following a keto diet, but there were no significant health benefits or weight loss compared to the group that did not take BHB supplements.

While keto pills do temporarily elevate the level of ketones in the blood, the overall impact on the body is not the same as getting into ketosis via dietary choices. There is also a chance that what's in the bottle is not actually what's on the label, and bottle contents may even contain heavy metals and other contaminants.

Side effects from keto supplements are a red flag. One study found that 13 out of 19 participants who consumed ketone salts—a popular ingredient in keto supplements—suffered gastrointestinal distress. Other side effects include nausea, vomiting, abdominal pain, and diarrhoea.

Although no supplements are required, some can be useful. These include MCT oil, which provides energy and helps increase ketone levels; minerals, which can be important when starting out due to shifts in water and mineral balance; caffeine, which can have benefits for energy, fat loss, and performance; and creatine, which provides benefits for health and performance.

It is important to check with your doctor before starting any new nutritional supplements (and even before starting a diet like keto). Cutting carbs can make you deficient in other vitamins and minerals—specifically chromium, B5 (pantothenic acid), B7 (biotin), and calcium.

While keto supplements may temporarily elevate ketone levels in the blood, there is limited evidence to suggest that they have any significant health benefits or impact on weight loss. In fact, they may even be harmful to your health in the long run. If you are set on the keto diet, it is recommended to fill your plate with foods that contain lots of healthy fats and round it out with non-starchy veggies, rather than taking exogenous ketone supplements.

Ketosis and how to get there

Ketosis is a metabolic state in which the body uses fat for fuel instead of carbohydrates. This happens when the body significantly reduces its intake of carbohydrates, limiting the body's supply of glucose (its main source of energy).

The ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into ketosis.

When in ketosis, the body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

How to Get into Ketosis

There are several ways to get into ketosis:

• Following a ketogenic diet: This involves limiting carb consumption to around 20-50 grams per day and filling up on fats such as meat, fish, eggs, nuts, and healthy oils.
• Intermittent fasting: This involves limiting food intake to a certain time window, such as 8 hours per day, and fasting for the remaining 16 hours.
• Supplements: Some supplements claim to increase ketone levels and help achieve ketosis faster. However, there is limited research on their effectiveness and safety.

Foods to Eat on a Ketogenic Diet

• Animal proteins: Fish, shellfish, meat, and poultry are all suitable for a keto diet.
• Dairy: Cheese, plain Greek yogurt, and cottage cheese are good options.
• Vegetables: Green leafy vegetables, summer squash, peppers, avocados, and olives are all keto-friendly.
• Plant-based foods: Nuts, seeds, berries, dark chocolate, and shirataki noodles are suitable.
• Fats and oils: Olive oil, butter, ghee, coconut oil, and avocado oil are recommended.

Potential Risks and Side Effects

The ketogenic diet has some potential risks and side effects:

• High saturated fat intake: This may increase the risk of heart disease.
• Nutrient deficiency: A lack of variety in vegetables, fruits, and grains can lead to deficiencies in micronutrients.
• Liver and kidney problems: The high-fat content can strain the liver, and the high-protein intake may overload the kidneys.
• Constipation: The diet is low in fibrous foods.
• Fuzzy thinking and mood swings: Low-carb diets may affect brain function.

It is important to consult a doctor and a registered dietitian before attempting a ketogenic diet to ensure it is safe and suitable for your individual needs.

The keto diet and weight loss

The keto diet is a very low-carb, high-fat eating pattern that has become increasingly popular in recent years. The diet restricts carbohydrates to less than 5–10% of your total daily calorie intake, with protein intake at a moderate level of around 20%, and fat intake making up the remaining 70–90% of calories. This shift in macronutrient ratios causes the body to enter a state of ketosis, where it burns fat instead of carbohydrates for fuel.

The keto diet has been associated with weight loss, but the exact mechanisms are still being studied. Here are some of the proposed ways in which the keto diet may promote weight loss:

Calorie Deficit

Research suggests that the keto diet may not be superior to a traditional diet for weight loss when calorie intake is matched. Therefore, the weight loss effects of the keto diet are likely due to an overall reduction in calorie intake, as high-fat and very low-carb diets can decrease feelings of hunger.

Reduction in Hunger Levels

Following a ketogenic diet has been linked to decreased levels of ghrelin, one of the body's main hunger hormones. Lower ghrelin levels can lead to reduced food and alcohol cravings, helping individuals eat fewer calories throughout the day and promoting weight loss.

Loss of Water Weight

The significant reduction in carbohydrate intake during the initial phase of the keto diet results in the release of stored carbs and additional fluid, leading to weight loss of varying amounts. This loss of water weight is another potential mechanism contributing to weight loss on the keto diet.

Increased Fat Burning

The keto diet's high-fat content can also increase the number of calories burned, although this effect may be relatively small. Combining the diet with a proper exercise regimen can further enhance weight loss by allowing the body to use fat as its primary fuel source during physical activity, especially in endurance-based sports.

While the keto diet has been linked to weight loss, it is important to consider its potential downsides and lack of long-term research. The diet can be challenging to maintain and may not be suitable for everyone. Additionally, there are concerns about the safety and efficacy of keto supplements, which are not regulated by the FDA and may contain misleading claims. Before starting any new diet or taking supplements, it is always advisable to consult with a healthcare professional.

The keto diet and health

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, but it also comes with certain risks and challenges that should be carefully considered.

Weight Loss

The keto diet is well-known for its potential to promote weight loss. By depleting the body's sugar reserves, the diet triggers a metabolic state called ketosis, where the body breaks down fats for energy, leading to weight loss. Research has shown that individuals following a keto diet may lose more weight compared to those on low-fat diets.

Improved Heart Health

Some evidence suggests that the keto diet may improve heart health by reducing cholesterol levels. A review of studies found that some individuals on a keto diet experienced a decrease in total cholesterol, "bad" LDL cholesterol, and triglycerides, while experiencing an increase in "good" HDL cholesterol. However, it is important to note that the positive effects on heart health depend on diet quality, emphasizing the importance of choosing healthy, nutritious foods.

Brain Function and Neurological Disorders

The keto diet has been linked to potential benefits for brain function and the management of certain neurological disorders. The ketones produced during ketosis are believed to provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may be particularly beneficial for conditions such as Alzheimer's disease and epilepsy.

Reduced Risk of Certain Cancers

There is some research to suggest that the keto diet may help prevent or complement the treatment of certain cancers. By reducing blood sugar, the keto diet may lower the risk of insulin-related complications, which have been linked to some cancers. Additionally, the keto diet may cause more oxidative stress in cancer cells than in normal cells, potentially contributing to their death.

Polycystic Ovary Syndrome (PCOS)

The keto diet has been found to improve several markers of PCOS, including hormone ratios and fasting insulin levels. However, more research is needed to establish a direct link between the keto diet and improvements in PCOS.

Other Potential Benefits

The keto diet has also been associated with a reduced risk of acne, improved blood sugar control, and enhanced mental clarity and energy levels.

Risks and Considerations

Despite its potential benefits, the keto diet also carries several risks and challenges.

• Saturated Fat and Heart Disease: The keto diet is typically high in saturated fat, which has been linked to an increased risk of heart disease.
• Nutrient Deficiency: The restriction of fruits, vegetables, and grains in the keto diet may lead to deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.
• Liver and Kidney Problems: The high-fat content of the keto diet may strain the liver and kidneys, potentially worsening existing conditions.
• Constipation: The low fiber content of the keto diet can lead to digestive issues such as constipation.
• Fuzzy Thinking and Mood Swings: The brain typically relies on sugar from carbohydrates as its primary energy source, and the transition to using ketones may cause confusion and irritability.
• Keto Flu: Adopting the keto diet may lead to initial side effects, commonly known as "keto flu," including nausea, vomiting, headache, fatigue, dizziness, insomnia, reduced exercise tolerance, and constipation.
• Long-term Sustainability: The keto diet is highly restrictive, and it may be challenging to sustain over the long term.

It is crucial to consult a healthcare professional before starting the keto diet, especially for individuals with pre-existing health conditions. While the keto diet may offer certain health benefits, it is important to carefully consider the potential risks and ensure adequate nutrient intake and overall health.

The keto diet and exercise

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that has been linked to a range of potential health benefits, from improved blood sugar control to decreased hunger levels. However, its effect on athletic performance remains controversial. While some claim that keto can boost fat burning and enhance endurance, others argue that it could drain energy levels and hinder muscle growth. Here's what we know about the keto diet and exercise:

Endurance and Fat Burning

Studies suggest that the keto diet may improve endurance and fat burning during exercise. For example, a study on elite competitive walkers showed that those on a ketogenic diet could burn more fat during training compared to those on a standard diet. Similarly, another study on endurance athletes found that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning.

Energy Levels and Muscle Growth

On the other hand, the keto diet may negatively impact energy levels, especially during high-intensity exercises. This is because the body's main source of energy, carbohydrates, are severely restricted on a ketogenic diet. Additionally, muscle growth requires adequate protein intake, and some versions of the keto diet may involve restricting protein. The diet's typically low-calorie nature can also make it challenging to consume enough protein to support muscle growth.

Recommended Exercises on the Keto Diet

Given the potential drawbacks of the keto diet on energy levels and muscle growth, it may be better suited for low-intensity, steady-state exercises such as jogging, biking, rowing, or yoga. High-intensity activities like sprinting, boxing, or jumping rope may be more challenging due to the restricted carbohydrate intake.

Other Considerations

While the keto diet may offer some benefits for endurance and fat burning, it's important to note that it may also come with certain risks. These include nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking or mood swings. Therefore, it's crucial to consult a doctor and a registered dietitian before starting a ketogenic diet.

Frequently asked questions