Keto Weight Loss Products: Are They Safe?

The ketogenic diet, or keto diet, is a popular approach to weight loss that involves eating a high-fat, low-carb diet. The goal of the keto diet is to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. While the keto diet can be challenging to follow, it has become the basis for many weight loss products, including keto pills, powders, and gummies. These products often contain ingredients like ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs), which are claimed to increase ketone levels in the body and promote weight loss. However, there is limited research on the effectiveness and safety of these keto products, and they are not regulated by the Food and Drug Administration (FDA). Some experts warn that these products may be expensive and potentially harmful, and that a well-balanced diet and regular physical activity are generally safer and more sustainable for weight loss.

The side effects of keto products

The keto diet is a high-fat, low-carbohydrate eating plan that can lead to weight loss. However, it can also cause some unpleasant side effects.

One common short-term side effect is "keto flu", which includes symptoms such as fatigue, nausea, dizziness, and headaches. Most people will experience this flu for a short period, usually a few days to a few weeks. Staying hydrated and increasing electrolyte intake can help alleviate these symptoms.

There are also possible long-term health risks associated with the keto diet. The diet can lead to vitamin and mineral deficiencies, as it restricts fruits, vegetables, and whole grains, which are important sources of nutrients. This may result in a variety of symptoms, ranging from mild to severe.

Additionally, the keto diet may increase the risk of developing heart disease due to its heavy emphasis on saturated fats. A 2016 study found that people following low-carb diets had higher levels of low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.

The keto diet can also cause gastrointestinal issues such as constipation, diarrhea, nausea, and vomiting. Diarrhea is more frequent, possibly due to the body's difficulty in absorbing the high-fat content of keto foods.

Other potential side effects of the keto diet include reduced athletic performance, dehydration, and kidney stones. It is important to note that the long-term effects of the keto diet are not yet fully understood, and more research is needed.

Keto supplements, such as pills and powders, are also available, but these may be unnecessary and potentially harmful in the long run. There is limited research on their effectiveness, and they may cause side effects such as gastrointestinal distress, nausea, vomiting, abdominal pain, and diarrhea.

Overall, while the keto diet may be an effective way to lose weight, it is not without its potential side effects and risks. It is always recommended to consult a doctor or dietitian before starting any new diet, especially one as restrictive as keto.

The lack of research on keto products

The popularity of the keto diet has led to a surge in keto products on the market. However, the efficacy and safety of these products are questionable due to a lack of comprehensive research. While some studies have shown promising results for weight loss and health benefits, the long-term effects of these products remain unclear.

Keto supplements, which often come in powder or capsule form, typically contain medium-chain triglycerides (MCTs) and exogenous ketones. Proponents of these supplements claim that they help increase fat in the body and kick-start ketosis, a state where the body burns fat instead of carbs for fuel. However, these claims are not supported by extensive peer-reviewed research. Michelle Milgrim, a nutritionist at Northwell Health, warns that the lack of long-term studies on these supplements could potentially lead to harmful health consequences.

A 2021 study examined the effects of consuming BHB supplements, a common ingredient in keto supplements, for six weeks. While this study found that BHB supplements enhanced ketosis in participants following a keto diet, there were no significant health benefits or additional weight loss compared to the group that did not take the supplements. This suggests that keto supplements may not enhance weight loss when paired with a keto diet, and more research is needed to understand the exact reasons.

Furthermore, side effects from keto supplements are a cause for concern. One study found that 13 out of 19 participants who consumed ketone salts, a popular ingredient in keto supplements, experienced gastrointestinal distress. Other reported side effects include nausea, vomiting, abdominal pain, and diarrhea.

The bottom line is that while keto products and supplements may be tempting for those seeking weight loss, the lack of comprehensive research should give consumers pause. The potential risks of these products may outweigh the benefits, and it is always advisable to consult a doctor or registered dietitian before making any significant dietary changes or taking supplements.

The potential benefits of keto products

Keto products are often low-carb alternatives to common comfort foods, staples, and snacks. While the keto diet may aid weight loss efforts and have health benefits for some people, it is not for everyone, and negative effects are common. It is important to speak with a doctor or registered dietitian before making any dramatic dietary changes.

Weight Loss

The keto diet may help a person lose weight. Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.

Acne Management

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. A 2012 study found that by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

Reduced Risk of Certain Cancers

Some studies have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers. One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die. A more recent 2018 study suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications, which may be linked to some cancers.

Improved Heart Health

Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol. A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or "bad" cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or "good" cholesterol.

Brain Function Protection

Some studies suggest the ketones generated during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer's disease.

Reduced Seizures

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods. A 2019 review supports the hypothesis that a keto diet can support people with epilepsy.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A 2005 pilot study examined five women over 24 weeks and found that a ketogenic diet improved several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) and levels of fasting insulin.

The cost of keto products

• Skip the fancy packaged keto foods: These can be very expensive and are not necessary for a successful keto diet. Keto bars, cookies, and shakes are processed foods, and the keto diet is ideally focused on whole foods. A handful of nuts is a cheaper and healthier option.
• Buy non-starchy vegetables: Keto-approved vegetables such as spaghetti squash, cauliflower, and lettuce are inexpensive and add volume and fibre to meals. Buying these whole and preparing them yourself is more cost-effective than buying pre-cut or packaged options.
• Choose cheaper cuts of meat: Meat prices vary, so be strategic. For example, a roast cut of beef is often cheaper than ribeye, and chicken thighs are usually more affordable than boneless skinless breasts.
• Shop at bargain grocery stores: Stores like Aldi, Lidl, and Trader Joe's offer more affordable prices on produce and meat. Comparison shopping can help identify the best deals.
• Buy black soybeans or lupini beans: These beans have low net carbs and are a cheap source of protein and fibre, helping to keep costs and digestive issues down.
• Opt for frozen berries: Fresh berries are expensive and spoil quickly. Frozen berries are cheaper, last longer, and have the same vitamin content as fresh berries. They're perfect for adding to keto smoothies or pancakes.
• Join a meat share: Consider buying a whole, half, or quarter cow from a local farm or butcher. The upfront cost is high, but it's a great way to buy in bulk and get a range of cuts at a lower per-pound price.
• Skip organic and grass-fed options: While keto advocates recommend grass-fed and organic, these aren't necessary for the diet and can increase costs. Conventional produce and proteins are more affordable.
• Eggs are your friend: Eggs are a cheap, keto-friendly food that can be used in various meals. They are a good source of protein and healthy fats.
• Meal planning and prep: Planning meals and preparing foods in advance helps reduce food waste and saves money. Boil some eggs, cook some meat, and chop some veggies to have on hand throughout the week.
• Buy keto-friendly nuts in bulk: Wholesale stores like Costco offer deals on bulk items like nuts. Almonds, for example, are keto-friendly and stay fresh for up to two years when stored properly.

While some keto products can be expensive, there are ways to make the diet more affordable. It's important to do your research, plan meals, and shop wisely to keep costs down.

The ingredients of keto products

The keto diet is a high-fat, low-carb, and moderate-protein diet. It typically contains 70-80% fat, 10-20% protein, and only 5-10% carbs. The diet aims to put the body into a state of ketosis, where the body stops using carbs and sugar for energy and starts breaking down fat for energy instead. This may lead to weight loss.

There are a variety of keto products available on the market, including keto-friendly protein powders, mayo, snacks, tortillas, noodles, soda, and cookies.

• Animal proteins such as fish, shellfish, meat, and poultry are staple foods on the keto diet. They are low in carbs and appropriate for the keto diet.
• Eggs are an extremely healthy protein source, with less than 1 gram of carbs and about 6 grams of protein per large egg.
• Dairy products such as cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are suitable for the keto diet.
• Unsweetened plant-based milk such as soy, almond, and coconut milk are keto-friendly.
• Green leafy vegetables such as lettuce, spinach, kale, and collard greens are low in carbs and rich in vitamins, minerals, and antioxidants.
• High-fat veggies such as avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Other non-starchy vegetables such as cauliflower, spaghetti squash, jicama, and turnips are low in calories and carbs.
• Nuts and seeds are healthy, high in fat, and low in carbs.
• Berries, particularly raspberries and strawberries, are low in carbs and high in fiber.
• Dark chocolate and cocoa powder are delicious sources of antioxidants and can be consumed in moderation on the keto diet.
• Olive oil, butter, and ghee are good fats to include in the keto diet.
• Unsweetened coffee and tea are healthy, carb-free drinks that can be consumed on the keto diet.
• Unsweetened sparkling water is a keto-friendly alternative to soda.

While the keto diet may be beneficial for some people, it is not suitable for everyone. It is important to consult with a doctor or dietitian before starting any new diet, especially one as restrictive as keto.

Frequently asked questions