Keto Boosters: Do They Work Or Are They Hype?

The ketogenic diet, or keto, is a popular eating approach that promises fast weight loss. It involves eating a very low-carb, high-fat diet, which forces the body to burn fat instead of carbohydrates as its primary source of energy. This metabolic state is called ketosis. However, it can be challenging to maintain ketosis, and even a small snack can disrupt it. This is where keto boosters, or exogenous ketones, come in. They are supplements that claim to boost the effects of a keto diet and help people achieve and maintain ketosis. While there is some research to support the use of exogenous ketones, especially for epilepsy and mental health, there are also potential downsides and safety concerns. So, do keto boosters work? The answer is nuanced and depends on individual expectations and goals.

Exogenous ketones may help achieve ketosis while being less strict with your diet

The keto diet is a very low-carb, high-fat diet. It encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrates as its primary source of energy. This process of burning fat results in the production of fatty-acid byproducts called ketones, which the body uses for energy when carbohydrates are in short supply.

The keto diet is highly restrictive, and many people find it difficult to stick to. This means that they fail to achieve ketosis. Exogenous ketones are supplements that could help a person achieve ketosis while being slightly less strict regarding their diet.

Exogenous ketones are synthetic or naturally-derived ketones. They are usually in the form of powdered ketone salts, though ketone esters are also available. Ketone salts are created by adding beta-hydroxybutyrate to an electrolyte mineral, such as sodium, potassium, calcium or magnesium. Ketone esters are the purest form of ketones and the most effective, but they are also more expensive and have a strong taste.

Ketone supplements can help your body stay in ketosis, but they will not put you in ketosis if you are eating a lot of carbohydrates. They can, however, help your body get back into ketosis after consuming carbs.

There is some research that suggests exogenous ketones can raise your ketone levels in the body, possibly helping you get into and stay in ketosis more easily. A 2017 study of 15 people found that those who drank ketone esters experienced 50% decreased hunger. However, there is not yet enough research to draw any concrete conclusions about the effects of exogenous ketones on weight loss.

There are some potential downsides to taking exogenous ketones. Firstly, they are very expensive. They can also cause stomach issues and discomfort, such as nausea and diarrhoea. Ketone salts, in particular, can be dangerous for people with high blood pressure, as they are usually bound to sodium.

Ketone supplements may be beneficial for epilepsy and mental health

The ketogenic diet is a special high-fat, low-carbohydrate diet that helps control seizures in some people with epilepsy. It is usually recommended for children whose seizures have not responded to medication. The diet is carefully monitored by a physician and a dietitian. The diet works by changing how the brain gets energy to function, reducing the brain's 'excitability' and decreasing the tendency to generate seizures.

The ketogenic diet has been used to reduce seizures since the 1920s, and there is growing evidence supporting its effectiveness. Several studies have shown that the ketogenic diet can reduce or prevent seizures in many children whose seizures could not be controlled by medications. About 40% to 50% of children who start the keto diet experience a 50% reduction in seizures. Additionally, roughly 10% to 20% of children achieve more than a 90% reduction in seizures.

While the ketogenic diet has proven effective in seizure management, it is not without its risks and side effects. Long-term use of the diet may lead to high cholesterol levels in the blood, slower growth than average, and sluggishness or tiredness.

In addition to the ketogenic diet, ketone supplements have been explored as a potential adjunctive treatment for epilepsy. Ketone supplements are available in different forms, such as pills, powders, and beverages. These supplements aim to boost the effects of the keto diet or provide some of its benefits without the need for strict carbohydrate restriction.

There is some positive research supporting the use of ketone supplements for epilepsy and mental health. A 2019 study found that taking a combination of ketone ester and medium-chain triglyceride oil reduced tonic-clonic seizures. Additionally, a 2019 review of ketone supplements for the treatment of psychiatric disorders, such as bipolar disorder, depression, schizophrenia, and autism, suggested that elevated ketone bodies may help decrease various symptoms.

However, it is important to note that the research on ketone supplements is still limited, and more long-term studies are needed to draw definitive conclusions. Furthermore, the Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market, and there may be potential side effects associated with their use, such as stomach issues, discomfort, and electrolyte imbalances.

In conclusion, while ketone supplements may hold promise for epilepsy and mental health, more research is needed to fully understand their effectiveness and safety. For now, the ketogenic diet remains a well-established and recommended treatment option for epilepsy, particularly in children, under the supervision of a healthcare team.

Ketone esters are the most potent type of exogenous ketone supplement

Ketone esters are often referred to as "raspberry ketones" and are sold as natural fat-burning supplements. They are the most potent form of ketones, which elevates ketones to higher levels and for longer periods of time. They also have the greatest potential for anti-seizure/therapeutic purposes if the keto diet is being used to treat epilepsy.

One of the benefits of ketone esters is that there are no concerns with excess electrolyte minerals, as they are not bound to sodium or magnesium. However, ketone esters can be very expensive to buy and they usually have a strong, unpleasant taste.

Ketone esters have been used in labs and scientific studies for a while but only recently became available to consumers. They have been shown to improve exercise performance in endurance athletes. A study by Oxford University showed that elite cyclists rode over 400 meters further in a 30-minute trial when fuelled with carbs and ketone esters.

While ketone esters used to be more expensive than their salt-based counterparts, they have come down in price and are now often less expensive when considering the cost per serving.

Ketone supplements may improve athletic performance

Ketone supplements are often marketed as a quick fix to get your body into ketosis, a state in which it burns fat instead of carbohydrates. However, the effectiveness of these supplements is questionable. While they can increase ketone levels in the blood, this does not necessarily lead to weight loss, which is a common goal for those following a ketogenic diet.

That being said, there is some evidence that ketone supplements may improve athletic performance. Prolonged physical activity can result in a lack of oxygen supply to the muscles, leading to increased lactic acid production. As noted in a 2016 study, exogenous ketones act as an alternative energy source for the body during intensive exercise, helping to reduce lactic acid production. The study suggested that exogenous ketones could improve athletic performance by about 2%, benefiting elite and endurance athletes the most.

It is important to note that the Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market. Therefore, it is advisable to consult a doctor or healthcare professional before taking any ketone supplements, especially for athletic performance, as some supplements may be deemed performance-enhancing and banned. Additionally, ketone supplements can have side effects, such as stomach issues and discomfort, and can be dangerous for people with certain medical conditions, such as high blood pressure or kidney disease.

Ketone supplements are not a replacement for a natural ketotic state

Exogenous ketone supplements are not a replacement for a natural ketotic state. While they can help your body stay in ketosis, they are not a quick fix for a non-keto-friendly meal. The word "exogenous" means created externally, and these supplements are forms of the ketone beta-hydroxybutyrate (BHB), which your body normally creates on its own. The purpose of these supplements is to raise your blood level of ketone bodies, which can take a few days to achieve through diet alone.

Exogenous ketones are usually in the form of powdered ketone salts. Less common are ketone esters, which are the purest form of ketones and the most effective. Ketone esters work quickly (in 15 to 30 minutes, as opposed to an hour for the salts), and while they’re more expensive and have a “challenging” flavor profile, they are far more potent and effective.

Ketone supplements can be helpful for people already following the keto diet, but they are not a get-thin-fast solution. They are also not a replacement for a natural ketotic state. While they can help you get into ketosis faster and keep you in it longer, they cannot guarantee weight loss.

The keto diet is highly restrictive, and many people have difficulty sticking to it. Exogenous ketones can help a person achieve ketosis while being slightly less strict regarding what they eat. However, it is unrealistic to think that you can eat whatever you want while using exogenous ketones to maintain ketosis. Exogenous ketones are unlikely to induce or maintain ketosis alongside an unsuitable diet.

The bottom line is that your body will naturally go into ketosis if your carb intake is low enough. Ketone supplements alone won't put you in ketosis. If you want to be in ketosis, you need to follow the ketogenic diet. You cannot just relax and eat whatever you want and automatically lose weight with this or any other product.

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