Keto Esters: Do They Work For Weight Loss?

Ketone esters are supplements that claim to put your body into ketosis without following a ketogenic diet. Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. The ketogenic diet is high in fat and very low in carbohydrates. Ketone esters are designed to allow people to bypass the negative side effects of the keto diet, known as keto flu, and still eat carbohydrates. However, the effectiveness of ketone esters is disputed, and they are not regulated by the Food and Drug Administration (FDA).

Ketone esters can help with muscle recovery after exercise

Ketone esters are formed when an alcohol molecule binds to a ketone body. They contain more beta-hydroxybutyrate (BHB), which is one of the three ketone bodies humans produce. BHB is the main ketone-based fuel source.

Ketone esters can be consumed in the form of drops, pills, or drinks. They can help with muscle recovery by increasing the rate of energy store replenishment and supporting the process of rebuilding muscles. They also decrease the amount of muscle breakdown.

A study published in Frontiers in Physiology found that supplementing with ketone esters during recovery increases the activity of mTORC1, a cellular signaling pathway that is intimately involved with muscular growth and recovery. This suggests that ketone supplementation could be a useful recovery strategy, particularly after long, tough training sessions that damage muscle fibers.

Another study found that ketone esters can help preserve glycogen reserves until later in a workout. This can help improve endurance performance by preventing athletes from "hitting the wall."

In addition to their role in muscle recovery, ketone esters have also been shown to improve physical performance and cognitive function. They can increase the use of fat during exercise, lower blood lactic acid, and improve cognitive function, especially after exercise.

Overall, ketone esters can be a beneficial supplement for individuals looking to improve their physical performance, enhance muscle recovery, and optimise their health.

They can also enhance cognitive function

Ketone esters are exogenous ketone bodies that may promote ketosis in humans. Exogenous ketones are a great way to increase mental clarity and focus.

Ketone esters were first developed for use by the US Army to improve performance and focus and to reduce inflammation. The US Army found that ketone esters could be used to enhance cognitive function.

Alzheimer's disease (AD) is sometimes referred to as type 3 diabetes. One early feature of AD is poor glucose use by the brain. Thus, providing an alternate fuel source may be beneficial to those with AD.

Ketone bodies can increase the expression of the protein Brain-Derived Neurotrophic Factor (BDNF), an important molecule for brain plasticity and the regulation of cognitive function.

A recent study showed that ketone ester supplementation improved some aspects of cognitive function during a simulated soccer match after induced mental fatigue. The study found that ketone monoester supplementation attenuated decrements in the Choice Reaction Test (CRT) during repeated, high-intensity, intermittent exercise.

Another study found that ketone esters can enhance cognition during exercise. The team from Dublin City University tested this by conducting a Loughborough Intermittent Shuttle Test. The results showed no difference in any exercise type, but an improvement in cognition when taking the ester.

While there is some evidence that ketone esters can enhance cognitive function, more research is needed to confirm these findings.

They can be used to improve medical conditions such as arthritis and epilepsy

The ketogenic diet has been shown to be effective in reducing inflammation and pain associated with arthritis. The diet is high in fats and low in carbohydrates, which alters the body's metabolism and reduces inflammation. This can help to improve symptoms of arthritis, including joint pain and swelling. Additionally, the ketogenic diet can lead to weight loss, which reduces the load on joints and further reduces inflammation.

The ketogenic diet has also been found to be effective in treating epilepsy, particularly in children. The diet works by changing how the brain gets energy, reducing the tendency to generate seizures. The diet is usually recommended for children whose seizures have not responded to medication. The diet is high in fat and low in carbohydrates and protein, with a typical ratio of 4:1 or 3:1 of fat to carbohydrates and protein. The diet should be carefully monitored by a healthcare provider and may be started with a period of fasting to induce ketosis.

The ketogenic diet has been shown to be effective in reducing seizures, with over half of children who go on the diet experiencing a 50% reduction in seizures. The diet may also be beneficial for other neurological conditions, such as Alzheimer's disease and autism spectrum disorder. However, it is important to note that the ketogenic diet is not suitable for everyone and should be closely monitored by a healthcare provider. There are also potential side effects, such as low bone density and slower growth, especially with long-term use.

Ketone esters can suppress appetite and aid weight loss

Ketone esters are supplements that can induce a state of ketosis in the body without the need for a ketogenic diet. Ketosis is a metabolic state where the body burns fat instead of carbohydrates for energy. While research on ketone esters is limited, there is some evidence to suggest that they can suppress appetite and potentially aid in weight loss.

Appetite Suppression

Small-scale studies have found that ketone esters can reduce feelings of hunger and increase satiety. For example, in one study, participants who consumed a ketone ester drink reported reduced hunger and increased feelings of fullness compared to those who consumed a dextrose drink. This effect may be due to the ability of ketogenic diets to prevent an increase in ghrelin secretion, which is typically seen with weight loss. Ghrelin is a hormone that increases feelings of hunger.

Weight Loss

While ketone esters may not directly cause weight loss, they could indirectly support weight loss efforts by suppressing appetite. Additionally, ketone esters can increase metabolic rate, as seen in rodent studies. However, it is important to note that ketone esters are not a substitute for a balanced diet and should be used under the supervision of a trained physician.

Side Effects and Considerations

Ketone esters can be expensive and may have an unpleasant taste. They have also been associated with side effects such as nausea, dizziness, and gastrointestinal distress. Furthermore, long-term use of ketone esters may lead to adverse effects such as an increased risk of heart disease, kidney stones, reduced muscle mass, and confusion.

In conclusion, while ketone esters may suppress appetite and potentially aid in weight loss, more research is needed to fully understand their effectiveness and safety. It is important to consult with a healthcare professional before incorporating ketone esters or any other supplements into your diet.

They can be used to improve athletic performance

Ketone esters can be used to improve athletic performance, but the research is mixed. Some studies have shown that ketone esters can improve endurance performance, while others have found no effect or even a negative impact on performance.

One study found that cyclists who took a ketone ester supplement were able to ride 2-3% further in a 30-minute time trial compared to those who only consumed carbohydrates. This is likely due to the high efficiency of ketones as fuel, which improved muscle efficiency, and the fact that ketones can spare muscle carbohydrate stores for later in the exercise. Additionally, ketone esters have been shown to lower blood lactic acid levels by 30% compared to carbohydrate drinks, decrease glycogen use, and increase activation of protein synthesis, all of which can contribute to improved athletic performance.

However, other studies have found no significant benefits of ketone ester supplementation on performance. For example, one study found no improvement in performance during a 10km cycling race when participants consumed a ketone ester drink before the race. Another study found that ketone esters did not improve performance during a 15-minute time trial or a maximal sprint following 3 hours of intermittent cycling.

It's important to note that the effects of ketone esters may depend on factors such as the type and dose of the supplement, the duration and intensity of the exercise, and individual characteristics of the athlete. More research is needed to fully understand the potential benefits of ketone esters for athletic performance.

Frequently asked questions