Keto Power: Does It Actually Work?

The ketogenic diet, or keto, is a popular eating approach that promises fast weight loss. It involves eating a low-carb, high-fat diet, with protein, to force the body into a fat-burning state called 'ketosis'. However, it can be challenging to maintain ketosis, and exogenous ketone supplements have emerged as a potential shortcut to achieving and sustaining this state. While these supplements are marketed as a quick fix for indulging in non-keto meals, there are questions about their effectiveness and safety. Some experts argue that they can be helpful for people already on the keto diet, but research is limited, and they are not a magic bullet for weight loss. The bottom line is that exogenous ketones are unregulated, and their long-term effects are unclear.

Ketone supplements can help you reach ketosis faster

Ketone supplements are claimed to solve one of the biggest challenges of the keto diet: getting into and maintaining ketosis. But do they work?

Ketone supplements are exogenous ketones, which means they are ketones supplied through an external source. Endogenous ketones, on the other hand, are the type produced naturally by your body through a process called ketogenesis.

Ketone supplements are available in two forms: ketone salts and ketone esters. Ketone salts are ketones bound to a salt, typically sodium, potassium, calcium or magnesium. They are most often 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.

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%. This elevation in blood ketone levels following supplementation is beneficial for people who want to transition into ketosis without necessarily having to follow the diet.

Ketone supplements can also help reduce the time it takes to reach ketosis and lessen the unpleasant effects that may come from transitioning from a standard, higher-carb diet to a ketogenic one. These symptoms, often referred to as the "keto flu," include constipation, headache, bad breath, muscle cramps, and diarrhea.

Exogenous ketones may also decrease appetite. In one study, those drinking a beverage containing ketone esters experienced 50% less hunger after an overnight fast than those drinking a sugary beverage. This appetite-suppressing effect was attributed to lower levels of the hunger hormone ghrelin between two and four hours after drinking the ketone ester drink.

However, ketone supplements may not affect appetite as much in people who have had a meal beforehand. Studies have observed higher blood ketone levels in those who didn't eat a meal before taking a ketone supplement compared to those who did. This is because the elevated ketones are associated with reduced appetite and lower ghrelin levels, and ketone supplements may only be beneficial during a fast rather than after a meal that contains carbs.

In other words, taking a ketone supplement after a carb-containing meal will still raise blood ketone levels but not as high as if you fasted, suggesting that your body is using fewer ketones as fuel since there is more available glucose from the carbs.

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.

Despite the potential appetite-curbing effects of ketone supplements, their potential weight loss benefits are unknown. Therefore, ketone supplements cannot be recommended for weight loss at this time. In fact, some evidence suggests that they may even hinder it.

Ketone supplements are generally considered to be a safe and effective way to increase 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.

Manufacturers of ketone supplements recommend taking up to three servings per day. However, to maintain ketosis, you'll need to take a dose every two to three hours, doubling or tripling the number of minerals you ingest. Because these supplements are also bound to salts, consuming too much is not recommended.

While ketone supplements can help you reach ketosis faster, more research is needed to establish their potential benefits and risks.

They may not be effective for weight loss

Exogenous ketone supplements are marketed as a quick fix to help your body stay in ketosis and burn fat instead of carbs. However, there is limited research on their effectiveness for weight loss, and they may not be a magic bullet solution. Here's why:

Firstly, exogenous ketones do not directly cause weight loss. Ketones are fuel molecules, so if you drink ketone supplements, you will burn those ketones instead of fat. While ketone supplements may suppress your appetite, this is not guaranteed and may not be enough to impact food intake and induce weight loss. In fact, drinking ketones can mean adding empty calories, potentially leading to weight gain.

Secondly, the benefits of exogenous ketone supplements are questionable. Some studies suggest only a negligible performance improvement, while others found a reduction in physical performance. The research is limited, and the existing studies are mostly small-scale, so more extensive investigations are needed to confirm the accuracy of the findings.

Thirdly, exogenous ketone supplements can be expensive, with some brands costing up to $390 per month. They often contain large amounts of caffeine and other ingredients, leaving doubt about whether any benefits are due to the expensive BHB or the cheaper additives.

Additionally, there are safety concerns with exogenous ketone supplements. They can cause extreme stomach upset and increase the risk of electrolyte imbalances, especially in people with medical conditions like kidney disease. Ketone salts, which are commonly sold as supplements, can be dangerous for individuals with high blood pressure due to their sodium content.

Lastly, the exogenous ketone supplement market is not regulated by the Food and Drug Administration (FDA), so neither they nor other regulatory agencies test or evaluate these products for safety, purity, or effectiveness. Therefore, it is essential to consult a doctor before taking any ketone supplements, as they will assess your electrolyte balance and determine whether the supplements are safe alongside your current medications.

In conclusion, while exogenous ketone supplements may help support a keto diet, they are not a replacement for a healthy diet and exercise. They are also not a get-thin-fast solution, and more research is needed to confirm their effectiveness and safety.

They are expensive and may not be worth the money

Exogenous ketone supplements are expensive and may not be worth the money.

The cost of a two-week supply of exogenous ketones can be $50 or more. This is a significant expense, especially when considering that there is limited research on the effectiveness of these supplements. In addition, the benefits of exogenous ketones are uncertain. While they can help the body enter ketosis, they do not directly cause weight loss. In fact, drinking ketones can mean that you are adding empty calories on top of whatever else you are consuming.

Furthermore, exogenous ketones are not regulated by the Food and Drug Administration (FDA), and there is no peer-reviewed scientific research on the ketone salt products on the market. This means that consumers are taking a risk when they purchase these supplements, as they have not been evaluated for safety, purity, or effectiveness.

Some companies that sell exogenous ketone supplements engage in misleading marketing practices, making broad claims about the benefits of their products that are not supported by scientific evidence. For example, some companies claim that their supplements will help with weight loss, when in reality, the only way to get the fat-burning benefits of a ketogenic diet is to stick to the diet itself.

Additionally, exogenous ketones often taste unpleasant, and they can cause stomach distress and an increased risk of electrolyte imbalances.

Therefore, it may be more beneficial to invest in whole foods or other lifestyle changes that can improve health, rather than spending money on expensive and unproven supplements.

They can have unpleasant side effects

Exogenous ketones can have some unpleasant side effects. Firstly, they are known to taste unpleasant, often described as "artificial" or "unpleasant". The taste is so bad that exogenous ketone supplements need to be sweetened.

Exogenous ketones can also cause stomach issues and discomfort, such as nausea and diarrhea. This side effect can limit the number of supplements a person can take.

Ketone salts may cause stomach distress and even send you running for the bathroom. To reduce that risk, it is recommended to start with a small dose and work your way up.

Exogenous ketones can also cause an electrolyte imbalance. Electrolytes are vital for the conduction of electrical signals in muscles and neurons, and help the heart maintain a regular rhythm. An imbalance can be harmful if a person has a medical condition that affects their ability to regulate electrolytes, such as kidney disease.

Finally, ketogenic diets can cause dehydration, and decrease blood sugar levels, potentially leading to hypoglycemia, which can make a person feel weak and lethargic.

There is a lack of scientific research on their effectiveness

While ketone supplements are widely available and popular, there is a distinct lack of scientific research into their effectiveness. This is partly due to the fact that the ketogenic diet is highly restrictive and can be challenging to follow, making it difficult to conduct long-term studies.

The few studies that have been conducted on ketone supplements are mostly small-scale, with a limited number of participants. For example, a 2017 study on the effects of exogenous ketones (EKs) on human metabolism only involved 15 participants. While this study did find that EKs induced a state of ketosis in participants, more research is needed to confirm these findings.

One of the challenges of researching the effectiveness of ketone supplements is the variety of products available on the market. These supplements can contain different types of ketones, such as ketone esters or ketone salts, and can come in different forms, such as drinks, pills, or powders. The dosage and formulation of these supplements can also vary significantly, making it difficult to establish standardized research protocols.

Furthermore, the claims made by supplement companies about the benefits of their products are often broad and far-fetched. Some companies do not fully disclose the ingredients or quantities in their products, making it challenging for researchers to evaluate their effectiveness. The marketing strategies used by these companies can also be misleading, with a focus on quick fixes and miraculous results that may not be backed by scientific evidence.

In addition, the lack of regulation in the supplement industry is a concern. The Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market, and neither the FDA nor other regulatory agencies test or evaluate these products for safety, purity, or effectiveness. This means that consumers may be taking supplements that have not been thoroughly vetted for potential side effects or interactions with other medications.

While there is some preliminary research suggesting that ketone supplements may have benefits for weight loss, athletic performance, and certain medical conditions, more robust and long-term studies are needed to confirm these findings. Until then, it is important for consumers to approach these supplements with caution and consult a healthcare professional before taking them.

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