Keto Gummy Diet: How Does It Work?

The keto diet is a high-fat, low-carbohydrate diet that forces the body to use ketones, a type of fatty acid, as its main source of energy instead of glucose. This state is called ketosis. Keto gummies are supplements that claim to help support weight loss and improve energy, mental focus, and digestion. They typically contain medium-chain triglycerides (MCTs), a type of saturated fat, and exogenous ketones, or ketones that are consumed rather than produced by the body. While some people find them effective for weight loss and digestion, others do not notice any significant effects. There is limited research on the benefits and potential risks of keto gummies, so it is important to consult a healthcare provider before trying them.

Ketosis and weight loss

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. The keto diet has many possible benefits, including potential weight loss, increased energy, and treating chronic illnesses.

When your body doesn't have enough carbohydrates to burn for energy, it switches to burning fat. This process produces compounds called ketones, which become your body and brain's main source of energy. Ketones are a type of fatty acid that your body can use for fuel.

How to Achieve Ketosis

To achieve ketosis, you need to follow a ketogenic or "keto" diet. This involves drastically reducing your carbohydrate intake and increasing your consumption of healthy fats and proteins. Typically, you need to stay under 50 grams of carbohydrates per day to enter and maintain ketosis. This usually takes two to four days but can take longer depending on factors such as your diet and physical activity level.

Benefits of Ketosis for Weight Loss

Ketosis can help with weight loss in several ways. Firstly, it can reduce your appetite, making you feel less hungry and leading to a decrease in calorie intake. Secondly, it helps your body burn stored body fat more efficiently. Ketosis can also help you maintain lean muscle mass while losing weight. Additionally, the keto diet may help lower your risk of heart disease and improve your blood sugar levels if you have type 2 diabetes.

Side Effects of Ketosis

The keto diet may come with some side effects, including "keto flu," which includes symptoms such as an upset stomach, headache, and fatigue. Other possible side effects include bad breath, constipation, and high cholesterol. It's important to note that the keto diet can be challenging to follow due to the restricted food choices.

Precautions

While ketosis can be beneficial for weight loss, it's important to do it safely. Some over-the-counter supplements claim to raise ketone levels, but there isn't enough research on their effectiveness and safety. Before taking any supplements, consult your healthcare provider. Additionally, a well-balanced diet and regular physical activity are generally safer and more sustainable for weight loss than restrictive diets like keto.

Ketone sources

Ketones are molecules generated from body fat that organs like the heart, brain, and skeletal muscles use as an alternative fuel source when glycogen, the body's storage form of carbohydrates, is depleted. In a ketogenic state, ketones provide fuel and decrease hunger.

Ketones can be added to supplements but are also made in the body. The liver produces them to be used as an alternative energy source for the body when blood sugar and insulin levels decrease.

The primary ingredient in most keto gummies that include exogenous ketones is D-beta-hydroxybutyrate (D-BHB) ketones. When it comes to their use in supplements, D-BHB ketones are often listed as BHB ketone salts, including calcium BHB, magnesium BHB, and sodium BHB.

Ketone supplements can be helpful for those who are already in ketosis and want to see a boost in their weight loss. However, it's important to note that these supplements are not a replacement for a keto diet and should be used in addition to a well-formulated plan.

Other Sources of Ketones

Ketones can also be sourced from certain foods that are high in healthy fats, such as:

• Avocados
• Nuts and seeds
• Lean proteins
• Low-carb vegetables
• Salmon
• Coconut oil

Potential benefits

While there is limited research on the long-term effects and benefits of keto gummies, they are believed to offer several potential benefits.

• Convenience and Taste: Keto gummies are a convenient snack option for those following a keto diet, offering a portable, easy-to-consume alternative to traditional high-carb snacks. They provide a tasty way to satisfy sweet cravings while adhering to keto macronutrient requirements.
• Appetite Control: Keto gummies contain ingredients like exogenous ketones and fiber, which can help curb cravings and reduce hunger pangs. The high fat content in keto gummies can also promote feelings of fullness and satisfaction, aiding in controlling overeating.
• Weight Loss: Keto gummies may contribute to increased weight loss by promoting ketosis, where the body burns fat for energy instead of carbohydrates. Exogenous ketones in keto gummies can help kickstart and maintain ketosis, leading to enhanced fat burning.
• Improved Athletic Performance: Keto gummies may improve athletic performance by providing an easily accessible source of fuel for the body and brain. The ketones in keto gummies serve as an alternative fuel source, providing energy for both the brain and muscles.
• Enhanced Energy Levels: The presence of ketones in keto gummies can lead to improved energy levels. Ketones function as a swift energy source, providing a boost when needed.
• Mental Clarity: Ketones are known for enhancing cognitive function, resulting in improved mental clarity and concentration. Keto gummies may contribute to increased psychological clarity and overall energy levels.
• Blood Glucose Control: Keto gummies may help regulate blood sugar levels by promoting the replacement of carbohydrates with fat. This can be especially beneficial for individuals with type 2 diabetes or insulin resistance.
• Reduced Inflammation: Ketones possess anti-inflammatory characteristics, and keto gummies may help reduce inflammation in the body.
• Improved Insulin Sensitivity: Some studies suggest that consuming apple cider vinegar (ACV), an ingredient in some keto gummies, can improve insulin sensitivity.
• Cholesterol Lowering: ACV, a common ingredient in keto gummies, has been found to have a significant effect in lowering total cholesterol levels.
• Antimicrobial Properties: ACV has shown antimicrobial activity against E. coli, S. aureus, and C. albicans, indicating potential benefits in fighting bacterial infections.

While these potential benefits exist, it is important to remember that keto gummies are not a magic solution for weight loss and should be used in conjunction with a healthy diet and regular exercise. Additionally, individuals should consult a healthcare professional before incorporating keto gummies into their routine, as they may interact with certain medications or health conditions.

Potential risks

While keto gummies are a convenient and tasty way to support a ketogenic diet, there are some potential risks and side effects to be aware of before incorporating them into your routine.

• Nausea and Vomiting: Some people may experience nausea and vomiting due to the ingredients used in keto gummies, such as sugar alcohols.
• Gastrointestinal Issues: Keto gummies may cause digestive issues such as bloating, gas, and diarrhea, especially if they contain sugar alcohols like sorbitol, erythritol, xylitol, or maltitol. These sugar substitutes are known to cause gastrointestinal distress in some individuals.
• Low Blood Sugar: Keto gummies, in combination with a keto diet, can potentially lower blood sugar levels, leading to hypoglycemic responses. This is particularly important for individuals with Type 2 diabetes, high blood pressure, or kidney issues to consider.
• Dehydration: The keto diet, along with the addition of keto supplements, can lead to dehydration. It is important to stay hydrated by drinking plenty of water.
• Liver Toxicity: Certain ingredients in keto gummies, such as garcinia cambogia, have been associated with liver toxicity.
• Medication Interactions: The herbal extracts and other ingredients in keto gummies may interact with certain medications. It is crucial to consult a healthcare professional before adding keto gummies to your regimen, especially if you are taking any prescription drugs.
• Allergic Reactions: Although rare, some individuals may have allergies or sensitivities to specific ingredients in keto gummies, such as artificial sweeteners or flavourings. Reading product labels carefully and consulting a healthcare professional if you have any known allergies are recommended.
• Overconsumption: While keto gummies can be enjoyed as part of a balanced diet, excessive consumption may lead to increased calorie intake and potential weight gain. Portion control and moderation are important to maintain a balanced diet.
• Impact on Blood Sugar: Keto gummies, despite being low in carbohydrates, may still have a minor impact on blood sugar levels, especially in individuals with diabetes or insulin resistance. Monitoring blood sugar levels and consulting a healthcare professional is advisable for those with these conditions.

Alternatives

While keto gummies are marketed as a weight-loss supplement, there is limited research on their effectiveness. Experts say that there are no studies showing the long-term effects of keto gummies, and that whole foods are a better alternative to processed supplements.

Whole Foods

Phyllis Pobee, a weight loss physician and coach, recommends focusing on a well-balanced diet that includes a variety of nutrient-dense foods. For those on a ketogenic diet, this could include whole foods such as:

• Avocados
• Nuts and seeds
• Lean proteins
• Low-carb vegetables

Balanced Diet and Regular Physical Activity

For those looking to lose weight, focusing on a balanced diet and regular physical activity is generally safer and more sustainable than relying on supplements.

Other Weight Loss Supplements

The National Institutes of Health (NIH) states that at best, weight loss supplements provide a minimal or modest boost to weight loss efforts. The only FDA-approved weight loss supplement is alli, which contains orlistat. It blocks approximately 5% of fat consumed.

Natural Alternatives to Keto Gum

If you're looking for natural alternatives to keto gum, which is often used to freshen breath, you could try:

• Licorice root
• Nuts such as pecan, Brazil, and Macadamia
• Water
• Ginger tea or coffee
• Dried meat, such as beef jerky

Frequently asked questions