Keto Fat Burners: What Works And What Doesn't?

The keto diet is a low-carb, high-fat approach to weight loss that is challenging to follow. It involves cutting out nearly all carbohydrates and relying on calories from fat for fuel, a process called ketosis. To help with this, keto supplements have been created to boost energy, burn fat and lose weight fast. But do they work?

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, which are then used up by the body's tissue for energy. MCTs are a type of fat found in coconut and palm oil that can be used as a source of energy for the body in ketosis.

There is little evidence to support the efficacy of keto supplements. One small 2021 study found that obese people who followed a low-calorie ketogenic diet and took a BHB supplement experienced enhanced ketosis, but this did not seem to boost weight loss when compared to a group that did not take the supplement. Other studies have found that taking exogenous ketones can boost ketone levels in the blood, but their effect on weight loss is unclear.

While there is little evidence to support the use of keto supplements, there are other types of fat burners that may be effective. These include nighttime fat burners, which are dietary supplements that support healthy weight loss while the body is asleep. They typically contain sleep-supportive substances and aim to increase the metabolism rate, burn fat, stimulate lipolysis and thermogenesis, and increase weight loss.

Keto diet pills and supplements

Keto diet pills claim to help you sustain ketosis, but do they work? The keto diet is a low-carb, high-fat approach to weight loss that is challenging to follow. It eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. Given the challenges of the keto diet, it's no surprise that manufacturers have created keto supplements claiming to help boost energy, burn fat and lose weight fast.

Keto supplements typically contain two active ingredients:

• Ketone beta-hydroxybutyrate (BHB), a compound that the liver produces from fats.
• Medium-chain triglycerides (MCTs), a type of fat found in coconut and palm oil that can be used as a source of energy for the body in ketosis.

There is limited research on the efficacy of keto supplements. While the human body naturally produces ketones when it breaks down fat for fuel, keto supplements claim to increase ketone levels, help you achieve ketosis faster and ultimately lose weight. However, there is no evidence to support that keto pills can help prevent the so-called "keto flu," a term referring to a group of flu-like symptoms that can develop within a week of starting a keto diet.

Keto Supplement Warnings

It's important to note that dietary supplements, including keto products, are not approved by the Food and Drug Administration (FDA). This means there is a chance that what's listed on the label may not be accurate, and the product may even contain heavy metals and other contaminants.

Tips for Choosing Keto Supplements

If you decide to purchase keto supplements, look for products that have been tested and certified by third-party organizations such as the National Sanitation Foundation, ConsumerLab.com, and U.S. Pharmacopeia. Be cautious of potentially misleading recommendations and always consult with a healthcare professional before taking any supplements.

Bottom Line

The jury is still out on whether keto diet pills and supplements work. While they may temporarily elevate ketone levels in the blood, the overall impact on the body is not the same as achieving ketosis through dietary choices. Experts do not recommend diet pills and instead emphasize the importance of a healthy diet and regular exercise for sustainable weight loss.

Ketosis and the keto diet

The keto diet is a low-carb, high-fat approach to weight loss. It involves eliminating nearly all carbohydrates and relying on calories from fat for fuel, a process called ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. This is achieved by following a strict diet that typically consists of 90% fat, 6% protein, and 4% carbohydrates. However, maintaining ketosis can be challenging due to the specific amount of macronutrients required. As a result, some people turn to keto supplements, which claim to boost energy, burn fat, and aid weight loss.

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound produced by the liver from fats, while MCTs are a type of fat found in coconut and palm oil. These supplements claim to increase ketone levels in the body, helping to achieve ketosis faster and ultimately leading to weight loss. However, there is limited scientific evidence to support these claims, and experts generally do not recommend diet pills, including keto supplements.

While keto supplements may temporarily elevate ketone levels in the blood, the overall impact on the body is not the same as achieving ketosis through dietary choices. Additionally, there are potential side effects and safety concerns associated with keto supplements. The Food and Drug Administration (FDA) does not approve dietary supplements, including keto products, so there is a risk of consuming contaminated or mislabelled products.

Instead of relying on keto supplements, it is recommended to focus on a well-balanced keto diet that includes healthy fats and non-starchy vegetables. It is also important to consult with a healthcare professional before starting any new diet or nutritional supplement to ensure safety and effectiveness.

Keto supplement ingredients

The ketogenic diet is a high-fat, low-carbohydrate diet that can be challenging to follow and may require additional supplements to meet all nutritional needs. Here are some common ingredients found in keto supplements and their potential benefits:

• Medium-Chain Triglycerides (MCTs): MCTs are a type of fat commonly found in coconut and palm oil. They are easily metabolised by the body and can be used as a quick source of energy, helping to increase ketone levels and keep you in ketosis.
• Omega-3 Fatty Acids: Omega-3 supplements can help reduce inflammation, lower the risk of heart disease, and prevent mental decline. They can also help maintain a healthy balance of omega-3 and omega-6 fatty acids, which is important when following a high-fat diet.
• Vitamins: The keto diet may cause deficiencies in certain vitamins, such as B vitamins (B1, B6, B9, and B12) and vitamins A, C, and D. Supplementing with these vitamins can help meet daily requirements and support overall health.
• Electrolytes: Electrolytes such as sodium, potassium, calcium, iron, and magnesium are crucial for proper hydration, nervous system function, and muscle health. Supplementing with electrolytes can help prevent "keto flu" symptoms like headaches, muscle cramps, and fatigue during the initial transition to a keto diet.
• Digestive Enzymes: The high-fat content of the keto diet can be challenging for some people to digest, leading to gastrointestinal issues like nausea and diarrhoea. Digestive enzymes that break down fats (lipases) and proteins (proteases) can help optimise digestion and reduce these unpleasant side effects.
• Exogenous Ketones: These are ketones supplied through an external source, as opposed to endogenous ketones produced naturally by the body. Exogenous ketone supplements are popular among keto dieters as they can help increase blood ketone levels, potentially leading to faster ketosis, enhanced athletic performance, and reduced appetite. However, more research is needed to establish their effectiveness and potential risks.
• Greens Powders: Keto diets can make it challenging to consume enough plant foods, so greens powders can be an easy way to boost vegetable intake. These typically contain powdered forms of nutritious plants like spinach, spirulina, and kale, providing a convenient source of additional nutrients.

While keto supplements can help optimise nutrition and enhance the keto diet's impact on overall health, it is important to choose high-quality products from reputable brands and consult with a healthcare professional before starting any new supplement regimen.

Do keto supplements work?

Keto supplements are dietary products that claim to help boost energy, burn fat, and lose weight. They are typically targeted at individuals following the keto diet, which involves a low-carb, high-fat approach to weight loss. While the keto diet can be challenging to maintain, do these supplements live up to their claims and actually work?

Keto supplements usually contain two key ingredients: Medium-Chain Triglycerides (MCTs) and exogenous ketones or ketone salts (beta-hydroxybutyrate). MCTs are a type of fat found in coconut and palm oil, which can be used as an energy source during ketosis. Meanwhile, ketone supplements are said to increase ketone levels in the body, helping to achieve ketosis faster and ultimately leading to weight loss.

The Evidence for Keto Supplements

Despite the promising theory, there is limited scientific evidence to support the effectiveness of keto supplements. Dietitian Erin Holley explains that while taking extra ketones may help the body burn fat by using them for energy, there is no guarantee that these supplements will work. In fact, one small study found that while participants who took a BHB salt supplement experienced enhanced ketosis, it did not lead to increased weight loss compared to those following the keto diet alone.

Furthermore, there are potential side effects and health risks associated with keto supplements. Side effects may include gastrointestinal distress, nausea, vomiting, abdominal pain, and diarrhea. Long-term use could also be harmful to liver health, as the body will need to process these additional supplements.

The Bottom Line

While keto supplements may temporarily increase ketone levels in the blood, this does not necessarily translate to enhanced weight loss or improved health. In fact, experts do not recommend diet pills of any kind. A healthy diet and regular exercise are still the most effective ways to achieve sustainable weight loss and improve overall health.

If you are considering the keto diet or keto supplements, it is always best to consult with a healthcare professional first to ensure a safe and informed decision.

Alternatives to Keto Supplements

Instead of relying on keto supplements, there are other natural ways to boost fat burning and support weight loss:

• High-Intensity Interval Training (HIIT): This type of training involves short bursts of intense activity followed by short recovery periods, keeping the body's calorie burn elevated even after the workout is finished.
• Healthy Diet: A balanced diet that includes lean proteins, whole grains, fruits, and vegetables can support weight loss and improve overall health.
• Stress Management: Practices like yoga, meditation, and deep breathing can help keep hormones in check and support metabolic function.
• Portion Control: Understanding proper portion sizes and avoiding overeating can lead to sustainable weight loss.

Side effects of keto supplements

While keto supplements are generally considered safe, there are some side effects to be aware of. Here are the most common side effects associated with keto supplements:

• Stomach discomfort and diarrhea: These are the most commonly reported side effects of keto supplements, particularly those containing ketone salts. This is due to the high mineral content of these supplements, and consuming too much can be harmful.
• Nausea: Some people may experience nausea when taking keto supplements, especially those containing MCT oil.
• Appetite suppression: While this may be desirable for those seeking weight loss, it can also lead to reduced nutrient intake if not carefully managed.
• Increased heart rate: Keto supplements can cause a slight increase in heart rate due to the diuretic effect of the keto diet, which can lead to dehydration.
• Electrolyte imbalances: Ketone salts can increase electrolyte levels, which may be harmful to individuals with certain medical conditions such as kidney disease.
• High blood ketone levels: Excessively high blood ketone levels can lead to a dangerous condition called ketosis, where the blood becomes too acidic. This can be mitigated by a feedback mechanism that slows down ketone production.
• Allergic reactions: As with any supplement, there is a risk of allergic reaction to keto supplements.
• Scams and false advertising: There have been reports of scams and false advertising associated with some keto supplement products, particularly those heavily promoted on social media.
• Contamination: Keto supplements may be contaminated with heavy metals or other contaminants, as they are not regulated by the FDA.
• Expense: Keto supplements can be very expensive, with some costing up to $100 per container.
• Unknown long-term effects: The long-term effects of keto supplements are still unknown, and there is limited data on their safety and efficacy.

Frequently asked questions