Keto Diet Pills: Do They Work?

Keto diet pills are dietary supplements that claim to help people sustain ketosis and lose weight. The keto diet is a low-carb, high-fat approach to weight loss that is challenging to follow. As a result, keto supplements have been created to help boost energy, burn fat and lose weight. But do these keto supplements actually work?

Keto pills increase ketone levels in the body

Keto pills can increase ketone levels in the body, but they cannot guarantee weight loss. 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, and MCTs are a type of fat found in coconut and palm oil.

When you consume MCTs while restricting your carb intake on a keto diet, your liver breaks them down into ketones. So, yes, under these conditions, MCTs can increase the ketones in your blood. And because MCTs have a shorter fatty acid chain than most other saturated and unsaturated fats, the body breaks them down more quickly.

However, this doesn't mean that the MCTs in keto pills will help you lose weight. Keto pills are limited in that they only increase ketones in your blood and only when you're also following a highly restricted ketogenic diet.

Ketosis

The keto diet eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. Ketosis is a metabolic process where your body burns fat instead of glucose for energy. It's believed to be why people on the ketogenic diet lose weight so rapidly.

Keto pills and weight loss

Keto pills can increase ketone levels in your blood, but that doesn't mean they can help you lose weight. A 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.

Side effects

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

Keto pills and the keto diet

The ketogenic diet offers additional benefits that keto pills lack. "A ketogenic diet does more than just stimulate ketone production," notes Barbara Gower, a professor of nutrition sciences at the University of Alabama at Birmingham. "Ketogenic diets also lower circulating insulin, and often glucose, which arguably may have more benefit than the ketones themselves."

Keto pills and electrolytes

Another ingredient in keto pills is electrolytes, such as magnesium and sodium. This can be helpful if you're already eating a keto diet because ketosis triggers your body to release more salt than usual. However, according to Ariana Fiorita, a registered dietitian at the Center for Functional Medicine at Cleveland Clinic, it's best to get electrolytes from food so you can better monitor what you're consuming since keto pills aren't FDA-regulated.

Keto pills and supplements

Like most dietary supplements, keto pills are regulated post-market, meaning the pills, drinks, and powders are sold to consumers without the oversight of the supplements' safety or weight-loss claims. "Just like any other supplement, keto pills are not regulated and must be purchased by a reputable brand that is tested by a third party," says Fiorita.

Keto pills and caffeine

Manufacturers sometimes add caffeine — which can help boost energy — to the supplements, and it may be an irritant to some people with caffeine sensitivities. Too much caffeine for anyone can cause dizziness, headaches, anxiety, and dehydration. Caffeine can also interfere with your body's ability to absorb calcium.

Keto pills and research

There's not enough research on the efficacy of keto supplements to support the claim that taking keto pills will help you achieve ketosis. "We just don't know whether (these supplements) will work, says Diana Guevara, a registered dietitian nutritionist with UTHealth Houston School of Public Health. "They're very expensive, and there's a chance for them to be contaminated, so for me, it's a lose-lose-lose all around."

Keto pills and scams

In addition to health concerns, there's a risk of scams with some keto products, namely supplements being pushed heavily on social media. In July 2020, AARP reported that two women in their 80s had been scammed out of more than $200 each when they purchased keto diet pills. The FDA encourages consumers to be cautious of any supplements being pushed via email or pop-up ads, as these points of contact are more likely to lead to a scam product.

Keto pills and experts

Experts do not recommend keto pills – or any diet pill, for that matter. "Probably safe to use for most people, I certainly don't recommend diet pills for anyone, says Erin Holley, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

They do not guarantee weight loss

While keto pills can increase ketone levels in the blood, this does not guarantee weight loss. In fact, there is currently no evidence that keto pills or supplements alone can cause weight loss, or that adding keto pills to a keto diet can help you lose extra weight. One small study found that exogenous ketone supplements reduced appetite for over four hours, which may be promising for weight loss. However, additional studies are needed before ketone supplements can be recommended for appetite control. Furthermore, some evidence suggests that ketone supplements may even hinder weight loss.

Ketone supplements may prevent weight loss because they contain calories. A single serving of exogenous ketone salts typically contains less than 100 calories, but to maintain a state of ketosis, you need several servings each day. This can be costly, with each serving costing upwards of $3. Ketone supplements are also not ketogenic because they prevent your body from producing its own ketones.

Keto pills are also limited in that they only increase ketones in the blood when you are also following a highly restricted ketogenic diet. The ketogenic diet offers additional benefits that keto pills lack, such as lower insulin levels. Keto pills also do not provide the same benefits as eating a cup of strawberries, for example, which provides not only vitamin C but also fiber, antioxidants, and phytochemicals.

The bottom line is that keto supplements are unnecessary and possibly even harmful. If you are set on the keto diet, fill your plate with foods that contain lots of healthy fats and round it out with non-starchy vegetables, not exogenous ketone supplements.

They lack the benefits of a ketogenic diet

Keto diet pills, or exogenous ketone supplements, are often marketed as a shortcut to achieving ketosis and losing weight. However, it's important to understand that these pills are not the same as following the full keto diet and may even prevent you from achieving your health goals. Here are some reasons why keto diet pills lack the benefits of a ketogenic diet:

• Preventing Ketosis: Research shows that higher levels of exogenous ketones in the bloodstream can lead to a decrease in the liver's production of endogenous ketones. This may delay the body's transition into ketosis, which is the metabolic state that the ketogenic diet aims to achieve.
• Carbohydrate Consumption: Keto pills are often used by people who don't want to cut out carbs from their diet. However, it is the elevated ketones associated with reduced carbohydrate intake that lead to reduced appetite. Evidence suggests that exogenous ketone supplements are only beneficial during fasting or periods of low carbohydrate intake. When glucose from carbs is readily available, the body uses fewer ketones for fuel.
• Nutritional Deficiencies: The ketogenic diet provides a well-rounded and healthy approach to nutrition, ensuring adequate intake of various food groups. Keto diet pills, on the other hand, may lead to nutritional deficiencies as they do not provide the same range of vitamins, minerals, and fibers found in a balanced ketogenic diet.
• Potential Health Risks: While research on keto diet pills is limited, there are concerns about potential health risks. For example, ketone salts in these supplements are usually bound to sodium, which could be an issue for individuals with high blood pressure. Additionally, the body has mechanisms to prevent excessive ketone levels in the blood, as they can cause acidity. This may result in the body flushing out excess ketones, rendering the supplements ineffective and potentially harmful to the liver.
• Lack of Sustainability: The ketogenic diet is designed to be a sustainable approach to weight loss and improved health. Keto diet pills, on the other hand, offer a quick fix that may not lead to long-term behavioral changes. The ketogenic diet teaches individuals how to make healthier food choices and develop a better understanding of their nutritional needs.
• Individualized Approach: The beauty of the ketogenic diet is that it can be tailored to each individual's needs and goals. Keto diet pills, on the other hand, offer a one-size-fits-all solution that may not consider the unique requirements of each person. The ketogenic diet allows for flexibility and adjustments based on personal preferences and health status.

They are not FDA-approved

Keto diet pills are dietary supplements that claim to help people sustain ketosis and lose weight. However, it's important to note that these pills are not FDA-approved. The Food and Drug Administration (FDA) does not approve dietary supplements, including vitamins, minerals, herbs, and keto products. This means that there is limited oversight and regulation of these products, and consumers may not be getting what is listed on the label.

The lack of FDA approval for keto diet pills raises concerns about their safety and effectiveness. Without regulatory oversight, there is a risk that these pills may contain contaminants or heavy metals. Additionally, the ingredients and dosages in these pills may not be accurate, as there is no standardized formula for keto diet pills.

Furthermore, the effectiveness of keto diet pills in aiding weight loss is questionable. While they can increase ketone levels in the blood, this does not guarantee weight loss. In fact, some evidence suggests that they may even hinder it. One study found that while keto pills enhanced ketosis, there were no significant health benefits or additional weight loss compared to those following a keto diet without the supplement.

Additionally, keto diet pills may cause side effects such as nausea, vomiting, abdominal pain, and diarrhea. The long-term effects of these pills are also unknown, and there is a lack of extensive research to support their use. As such, experts do not recommend keto pills or any diet pills for weight loss.

It's worth noting that the keto diet itself can be challenging to follow and may not be suitable for everyone. It involves a significant reduction in carbohydrate intake and relies heavily on fat for fuel. Before starting any new diet or nutritional supplement, it is crucial to consult with a healthcare professional to ensure it aligns with your health goals and does not pose any risks to your well-being.

They are not regulated

Keto diet pills are dietary supplements that claim to help boost energy, burn fat, and lose weight fast. They are not regulated by the Food and Drug Administration (FDA), which means that there is a chance that what is listed on the label may not be accurate. The contents of the bottle may differ from what is listed, and there is also a possibility of the presence of heavy metals and other contaminants.

The lack of regulation makes it challenging to determine the safety and effectiveness of keto diet pills. While some research suggests that they may increase ketone levels in the body, there is insufficient evidence to support weight loss claims. The body may also excrete expensive supplements through urine, making them a costly and potentially ineffective choice.

Furthermore, the high cost of these supplements may lead to financial losses for individuals seeking weight loss solutions. The unregulated nature of the industry makes it difficult to verify the accuracy of marketing claims, and there is a risk of scams and false advertising. As a result, it is recommended to consult a healthcare professional before taking any supplements, especially those that are not regulated.

Overall, the lack of regulation in the keto diet pill industry raises concerns about the safety, effectiveness, and accuracy of marketing claims. It is essential to approach these supplements with caution and prioritize sustainable dietary and lifestyle changes for healthy and long-lasting weight loss.

Frequently asked questions