Keto Power: Does It Work Or Is It Hype?

The ketogenic diet is a popular, low-carb, high-fat, and moderate protein diet designed to force the body into a fat-burning state called 'ketosis'. In ketosis, the body uses ketone bodies as an alternative energy source. However, achieving and maintaining ketosis can be challenging, and this is where ketone supplements come in. These supplements claim to help individuals reach and sustain ketosis, enhancing the effects of the keto diet. While some people have experienced positive results with these supplements, there is limited scientific research on their effectiveness, especially for weight loss. Additionally, there are potential side effects and safety concerns associated with their use.

Ketone supplements can help you reach ketosis faster

The keto diet is a very low-carb, high-fat diet that encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrates as its primary source of energy. Ketosis is a natural metabolic state that has been around as long as humans have existed. During ketosis, the body burns through its glycogen stores and starts burning fat stores for energy.

Ketone supplements, also known as exogenous ketones, can help you reach ketosis faster. They are synthetic ketones that come in the form of a drink, pill, or powder. These supplements can be especially useful if you are struggling to enter ketosis or have recently consumed a carb-laden meal.

There are two main forms of ketone supplements: ketone salts and ketone esters. Ketone salts are created by adding beta-hydroxybutyrate to an electrolyte mineral such as sodium, potassium, calcium, or magnesium. They are the most common form of ketone supplement and are available in different forms such as pills, powders, and beverages. Ketone esters are synthetic, more potent, and more expensive. They consist of a ketone body combined with a ketone precursor.

Ketone supplements can increase blood ketone levels, mimicking what happens in ketosis when you follow a ketogenic diet. This can be beneficial for people who want to transition into ketosis without necessarily following a strict diet. Additionally, ketone supplements have been shown to decrease appetite, which may aid in weight loss.

However, it is important to note that the effectiveness of ketone supplements may vary depending on individual factors, and there is limited research on their long-term effects. Some studies suggest that ketone supplements may not significantly improve physical performance and may even hinder weight loss efforts. Furthermore, taking ketone supplements can cause side effects such as stomach discomfort, nausea, and diarrhea.

While ketone supplements can help you reach ketosis faster, it is important to consult with a healthcare professional before taking any supplements to ensure they are safe and appropriate for your individual needs.

They may not be effective for weight loss

While ketone supplements are marketed as a quick fix to get into ketosis and stay there, the reality is that they may not be effective for weight loss.

Firstly, it is important to note that ketone supplements are not regulated by the Food and Drug Administration (FDA). This means that these supplements are not tested or evaluated for safety, purity, or effectiveness.

Secondly, the idea that ketone supplements can help with weight loss stems from the effects of a ketogenic diet, which involves depriving the body of carbohydrates, causing it to burn fat for energy instead. However, simply taking a ketone supplement while continuing to eat a carb-heavy diet will not magically make you lose weight. As Dina Griffin, RDN, explains, "The problem is a lot of people associate [exogenous ketones] with, 'That means I'm going to burn fat and lose fat,' and those don't actually go together. The ketones themselves don't cause fat loss."

Ketone supplements are meant to support a keto diet, not replace it. As Abby Langer, RD, states, "You have to put the effort in. If you want to be in ketosis, do the ketogenic diet. You cannot just relax and eat whatever you want and automatically lose weight with this or any other product."

Additionally, research on the effectiveness of ketone supplements for weight loss is still limited. While one small study found that ketone supplements lowered hunger hormones and acted as appetite suppressors, leading to potential weight loss, this was a short-term study with only 15 participants. More research is needed to determine the long-term effects of ketone supplements on weight loss.

Furthermore, ketone supplements can be expensive, with a two-week supply costing $50 or more. They may also have unpleasant side effects, such as stomach distress and an increased risk of electrolyte imbalances, especially for people with high blood pressure or kidney disease.

In conclusion, while ketone supplements may help support a keto diet, they are not a magic bullet for weight loss. Simply taking these supplements while continuing to eat a high-carb diet is unlikely to lead to significant weight loss.

They are expensive and may not be worth the money

Exogenous ketone supplements are expensive. For example, if you follow the company Prüvit's guidelines on "getting in the n8tive zone", you will need to take two servings of their Keto-OS product per day. This amounts to around 60 servings per month, costing a whopping $390 per month if you buy directly from their website.

A two-week supply of exogenous ketones could cost $50 or more. Abby Langer, RD, the Toronto-based founder of Abby Langer Nutrition, says that this money is better spent on whole foods.

There is also the issue of ongoing costs. Unless you are also eating a ketogenic diet (and producing a steady stream of ketones naturally), the supplemental ketones won't stick around forever. They will only work for a few hours until you urinate them out, so you will need to keep on supplementing.

In addition, there is a lack of scientific evidence to prove that these supplements work. While there is some research supporting ketone supplements, specifically for epilepsy and mental health, there is little research on their effect on weight loss.

One small study of 15 participants with a normal weight found that exogenous ketone esters lowered hunger hormones and acted as appetite suppressors, which could lead to weight loss. However, this was a very small study, and more research is needed to establish the accuracy of the findings.

Another study found that participants who drank a ketone ester supplement lowered their blood sugar, which could be helpful for people with type 2 diabetes. But again, more research is needed to determine whether similar results are found among this group.

A review in the December 2018 Current Sports Medicine Reports found that exogenous ketones were helpful in fuelling endurance exercise, but other research came to the opposite conclusion.

Therefore, given the high cost of these supplements and the lack of scientific evidence to support their effectiveness, they may not be worth the money.

They can have negative side effects

The exogenous ketone supplements market is not regulated by the Food and Drug Administration (FDA). This means that the supplements are not tested or evaluated for safety, purity, or effectiveness. This lack of regulation means that consumers must be cautious when considering these supplements, as there may be negative side effects.

One possible side effect is an electrolyte imbalance. Ketone salts, a common form of exogenous ketone supplement, are made by adding artificial ketones to electrolytes such as calcium, magnesium, potassium, and sodium. Higher levels of these electrolytes can be harmful if an individual has a medical condition that affects their ability to regulate electrolytes, such as kidney disease. Additionally, ketone salts may be dangerous for people with high blood pressure due to their sodium content.

Exogenous ketones can also cause stomach issues and discomfort, such as nausea and diarrhea. In a 2017 study on cyclists, researchers found that exogenous ketones caused stomach issues in some participants. This side effect may limit the number of supplements a person can take.

Furthermore, exogenous ketones are often expensive and may taste unpleasant. The cost of a two-week supply of exogenous ketones could be $50 or more, and some people who have tried them say they taste awful.

It is important to consult a medical professional or dietitian before taking any exogenous ketone supplements to ensure they are safe for your individual needs and will not cause negative side effects.

They are not regulated by the FDA

The Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market. This means that neither the FDA nor other regulatory agencies test or evaluate ketone supplements for safety, purity, or effectiveness. This lack of regulation raises concerns about the safety and efficacy of these supplements.

The potential risks of taking exogenous ketones include extreme stomach upset, increased risk of electrolyte imbalances, and unknown long-term effects. Some doctors are also concerned about the potential for the ketogenic diet and ketone supplements to decrease blood sugar levels, leading to hypoglycemia, and the possibility of ketone salts being dangerous for people with high blood pressure.

Additionally, the marketing and pricing of these supplements are cause for concern. The companies selling these products often make broad and misleading claims about their benefits, and the supplements are very expensive, with the cost of a two-week supply potentially running up to $50 or more.

Given these concerns, it is essential to consult a medical professional or dietitian before taking any ketone supplements. While these supplements may offer a potential shortcut to achieving ketosis, they are not regulated by the FDA, and there is limited research on their long-term effects.

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