The search for the latest and greatest health diet trend in America has yet to cease in the last 40-50 years. Similarly, the unyielding search for weight loss solutions has received even more attention as the two often go hand in hand.
Recently, the ketogenic diet (known as keto diet) has soared to the top of the list of healthy diet trends. As people are showcasing the results of following the keto diet and bringing attention to the effectiveness of this diet trend, its popularity has soared.
The initial aim of this diet was to help those who were diagnosed with certain metabolic-based health conditions, like type II diabetes, as well as insulin resistance, metabolic syndrome, and obesity, manage their symptoms.
In recent years, the keto diet is now the go-to solution for a nutrition regimen for those who are looking to lose weight fast and efficiently. That being said, following the keto diet is no easy task and has proven quite difficult for many, that is why supplementation with products for, for example, losing weight with keto fat burners, like the products listed in this article from Katelyn Johnson (B.S. and M.S. in Nutrition Science), also are gaining huge popularity.
Not everyone can abide by the stringent nature of the keto diet. When this diet is not properly followed, it can lead to some serious health consequences. When this occurs, most people look for a little added support in the form of keto supplements to lose weight.
Unfortunately, there have been far too many supplement brands and health product companies that have been, and still are, trying to take advantage of this exceedingly popular diet trend. They claim their keto supplement is the best to help you on your journey to better health by supporting your keto diet goals.
Interested in learning how keto supplements can help you lose weight? Read on to discover everything you need to know about the ketogenic diet, the metabolic state of ketosis, the weight loss functions and health benefits of keto supplements, and more.
- What is the Ketogenic Diet and How Does it Work?
- How Does Ketosis Affect the Body?
- How Does the Keto Diet Help People Burn Fat and Lose Weight?
- What are Keto Supplements?
- How Keto Supplements May Help Keto Dieters
- Exogenous Ketones
- Beta-hydroxybutyrate (BHB)
- Medium-Chain Triglycerides (MCTs)
- How to Choose the Right Keto Supplement for You to Support Weight Loss
- Quality of Ingredients in the Formula
- The Potency of the Keto Supplement Ingredients
- Transparency of Keto Supplement Label
- Keto Supplement Effectiveness
- The Reputation of the Keto Supplement Manufacturer
- Who Should Take a Keto Diet Pill?
- Potential Side Effects of Keto Supplements
- Is There a Maximum Amount of Weight I Could Lose by Taking a Keto Supplement?
- Do I Have to Follow a Strict Ketogenic Diet in Order to Lose Weight?
- Can Keto Supplements Push My Body to Enter Ketosis Faster?
- Final Thoughts on How Keto Supplements Will Help You to Lose Weight
What is the Ketogenic Diet and How Does it Work?
The keto, or ketogenic, diet is a low-carbohydrate, moderate-protein, high-fat nutritional diet plan. When someone begins the diet, it takes several days for their body to enter into the metabolic state known as ketosis (which is where most people achieve the most benefits from this diet, including fat loss).
The body’s primary fuel source is carbohydrates. However, when carbohydrates are restricted, such as in the keto diet, the body needs to find an alternative fuel source to burn for energy. Because glucose is no longer available for energy in a carbohydrate-restricted body, it is forced to enter into the metabolic state of ketosis. This state forces the body to burn stored fat as a source of energy, wherein the metabolic end products are ketones, or what some refer to as ketone bodies.
When a person is in ketosis, ketones act as the substitute source of fuel for the body to circulate throughout the bloodstream for cells to pick up and use as energy. Ketone production is crucial when it comes to seeing results from following the keto diet as they are required to maintain ketosis.
How Does Ketosis Affect the Body?
The cells in your body are accustomed to depending on glucose as its primary source of fuel if you eat a traditional high carbohydrate diet. There are certain carbohydrate-containing foods in the diet, such as sugars and starch-based food items like bread and pasta, as well as a few vegetables, that supply a source of glucose when digested.
The body metabolizes carbohydrates into glucose, transporting it throughout your body via the bloodstream so that cells can pick it up and use it as energy for cellular activities. If one consumes more glucose than what is needed by their cells, the body stores this extra glucose in different places, including fat cells.
When carbohydrate-containing foods are restricted, you are forcing your body to search for a different source of energy to fuel cellular activities. Stored fat is one of the places where your body will turn to for a source of fuel. When this metabolic switch is not interrupted by eating more than the allotted carbohydrate-containing foods, the body’s thermogenic processes will begin to run on high.
This will kick start the breaking down of fat cells at an accelerated rate. As a result of fat metabolism (breaking down fat cells), the body produces ketone bodies. Once this occurs, the body’s metabolic state has effectively switched to ketosis. For the most part, people will experience ketosis at a much lower level than this in their life whether it is during fasting states or a form of strenuous exercise.
A ketone body is a nutrient that replaces glucose as the go-to source of energy for cells to function and perform their cellular activities. Ketone bodies are primarily used by the cells found in the brain, heart, and muscles. There are several types of ketone bodies the body produces, but the two main ones that are found most abundant during ketosis are acetoacetate and beta-hydroxybutyrate (BHB).
Many experts believe that the weight loss that occurs by followers of the ketogenic diet is actually a direct result of the production and presence of ketone bodies in the body.
How Does the Keto Diet Help People Burn Fat and Lose Weight?
According to Harvard Health research, the high-fat, low-carb nature of the ketogenic diet is designed to work in the body as follows:
By consuming fewer carbohydrates during the day, a person will experience a decreased appetite. As a result of the decrease in appetite, the body increases its production of the hormones ghrelin and insulin.
A person following the keto diet will have increased feelings of satiety due to the high fat content. This in turn will help reduce appetite and decrease cravings for certain foods.
On the keto diet, the primary source of fuel for energy is ketone bodies. The level of ketones sustained in the body has a direct impact on reducing the feelings of hunger too.
The keto diet causes the body to burn more calories as it metabolizes fat, glucose, and protein. The result of this effect is an increase in calorie expenditure, thus increasing the body’s total caloric deficit every day.
The decrease in insulin levels stimulates the metabolic processes of burning fat in the body while also preserving lean muscle mass tissue.
Although the diet offers numerous scientifically validated health benefits, it is not the easiest regimen to follow on a consistent basis. Many who are having a hard time reaching ketosis through diet alone look to supplements for support during their journey.
The market is filled with numerous keto supplements that support ketosis. Some of them claim to have the ability to trick the body into believing it is in ketosis and triggering the production of ketones without having to follow the keto diet.
This may seem like a one-and-done solution to help you reach and achieve all of your health goals as far as the keto diet is concerned. However, the way the body reacts to certain keto supplements will vary.
What are Keto Supplements?
Entering and maintaining ketosis is difficult since it necessitates the precise balance of carbohydrates, lipids, and proteins. That’s where ketone supplements might help.
As we stated above, the body naturally produces ketones as fat is metabolized for fuel. These types of ketones are referred to as endogenous (inside) ketones. Because ketosis is hard to reach and maintain, we can also provide the body with an exogenous (outside) source of ketones via keto supplements.
These types of keto supplements are usually available in pill or powder form. They are formulated with ketone bodies that are designed to increase the level of ketones in the blood, which triggers the state of ketosis and fat burning.
There are two main forms of ketone supplements:
- Ketone salts are ketones that have been combined with a salt, usually sodium, potassium, calcium, or magnesium. They’re most commonly found as a powder that’s been blended with a liquid.
- Ketone esters are ketones that have been bonded to another molecule known as an ester and delivered as a liquid. Ketone esters are mostly utilized in research, not as ketone salts.
Both types of ketone supplements have been shown to successfully increase the levels of ketones found in the bloodstream, effectively imitating the ketosis state that occurs while following the ketogenic diet.
According to one study, supplementing with approximately 12 grams (12,000 mg) of ketone salts was shown to increase the levels of ketones in the bloodstream by more than 300 percent. Most ketone-based supplements provide around 8 to 12 grams of ketones in each serving.
One thing to keep in mind is that keto supplements are generally formulated with beta-hydroxybutyrate (BHB). This is a ketone salt that functions as an active ingredient to support ketosis.
How Keto Supplements May Help Keto Dieters
The increase in ketones as a result of supplementing is advantageous for those who prefer to enter ketosis without following the strict ketogenic diet. Surprisingly, supplementing with ketones is expected to provide health benefits that are quite similar to what a person would experience while following a ketogenic diet, including weight loss.
Ketone supplements are often used in conjunction with a ketogenic diet, especially when it is first started. This shortens the time it takes to enter ketosis and lowers the undesirable “keto flu” side effects of switching from a traditional, high-carb diet to a ketogenic one. The “keto flu” is marked by constipation, headaches, foul breath, muscular cramps, and diarrhea.
Exogenous ketones are ketones supplied to the body from an outside source, as opposed to the endogenous ketones that are naturally produced in the body as a result of metabolizing fat. Exogenous ketones are designed to increase the level of ketones in the blood to help a person push their body into the metabolic state of ketosis quicker.
The majority of keto supplement formulas are centered around the inclusion of exogenous ketones. These types of ketones will be distributed throughout the body via circulation and function as the primary source of energy to fuel cells. The use of ketone supplements has been demonstrated to reduce hunger in the consumer. This may lead to improved weight loss efforts as it encourages the individual to eat less.
Research has shown that when an individual takes a keto supplement on an empty stomach, the level of ketones in their blood was higher when compared to those who took a keto supplement on a full stomach.
Similarly, a study conducted on individuals who were classified as normal weight experienced a decrease in hunger by up to 50% after drinking a supplement containing ketone esters following an overnight fast compared to those who drank a sweet beverage.
Researchers explain the likely decrease in appetite experienced by individuals after drinking a ketone ester supplement was attributed to reduced levels of ghrelin. This is the primary hunger hormone that signals to the body when it is full so it stops eating.
Given this information, the effect of ketone supplementation on hunger is said to be much less effective in people with full stomachs. Thus, the benefits of ketone supplements may only be available for individuals during a fast (e.g., in the morning when you first wake up) as elevated ketone levels are linked to a reduction in hunger and low ghrelin levels.
Although taking a keto supplement on a full stomach will increase the level of ketones in your blood, it won’t increase them as much as taking a keto supplement on an empty stomach when it needs more ketones for fuel.
Beta-hydroxybutyrate (BHB), or BHB salts, is a ketone salt that is utilized in the majority of formulas of keto supplements. This type of ketone is one of the most beneficial salts to push your body into the ketosis state. Consuming BHB in the form of a supplement is designed to better support the body’s ability to efficiently burn fat for energy that fuels cellular activities.
There are a number of research studies that support the effectiveness of BHB-containing keto supplements. BHB salts are shown to increase the level of ketones in the blood. The resulting effect is more efficient fat burning capabilities in the body which in turn increases the number of fat stores burned.
Studies have demonstrated that when participants drank a supplement containing BHB salts, they experienced an increase in ketone levels circulating throughout their body over a nine-hour period. This led to them entering the metabolic state of ketosis faster. Additional research demonstrated a link between the use of BHB salts and improved metabolic, cognitive, and inflammatory processes in the body.
In another study, researchers found that the use of BHB salts in keto supplements were able to reduce the risk of keto followers experiencing the negative side effects of the diet. The result of this was that keto dieters were more able to follow the diet for a longer period of time. There was less backtracking due to the “keto flu” symptoms that often accompany the ketogenic diet.
Medium-Chain Triglycerides (MCTs)
MCT, also known as medium-chain triglycerides, are fatty acids that the body has an easier time digesting when compared to typical days.
MCTs are most commonly available as an oil supplement. This oil supplies a source of beneficial fats for individuals on the keto diet, effectively allowing them to remain in the metabolic state of ketosis. The benefits of MCT oil don’t stop there though. They also have the ability to accelerate the body’s metabolism and fat-burning processes. Because of this property, there are many keto dieters who find that the use of MCT supplements offers the best support to lose weight at a faster rate.
In a research study, the use of MCT supplements was shown to increase the production of two hormone-regulating hormones. As a result of supplementing, the individual was shown to experience a greater sense of satiety, which decreased the amount they ate throughout the day.
In a different study, researchers found that the simple addition of two teaspoons of coconut-oil-derived MCT oil with morning breakfast has the ability to decrease the amount of calories an individual consumes during the day.
How to Choose the Right Keto Supplement for You to Support Weight Loss
After you have done your research of the top keto supplements, you might be wondering which one is best for you to support your weight loss goals during your keto journey. Despite the fact that the market is saturated with keto supplements, if you keep the following things in mind, you may find that you have an easier time distinguishing between top quality and worthless keto supplements.
Quality of Ingredients in the Formula
When looking for ketone supplements, the first thing to think about is the ingredients that comprise the product’s formula. A keto supplement that claims to help you lose weight but does not contain quality, scientifically-validated ingestions will not be effective for you.
As mentioned above, keto supplements will be formulated with either BHB salts/ketones, MCT oil, or a combination of both.
If a keto supplement does not contain a combination of BHB salts and MCT oil, the formula will have fillers for the remainder of the ingredients. Fillers weaken the formula and lessen the strength of the keto supplement. Thus, it’s best if you choose a supplement that’s formulated with beneficial keto-friendly ingredients.
The Potency of the Keto Supplement Ingredients
The ingredients alone are not enough to make it a quality keto supplement. The supplement must incorporate the ingredients in its formula at the most optimal levels of strength.
Although the Food and Drug Administration (FDA) does not regulate supplements, they do confirm the safest strength of ingredients in keto supplements that are effective. Meaning, when keto supplements include ingredients in their proper amounts in their formula, the efficacy of the ingredient itself remains strong.
If a keto supplement includes a particular ingredient at a higher strength than what is recommended by the FDA, a consumer has a higher risk of experiencing negative side effects from the supplement.
Transparency of Keto Supplement Label
The transparency of a brand’s product label reveals a lot about the effectiveness and safety of their keto supplement(s). There are far too many keto supplement manufacturers that hype up the benefits of their product by citing scientific research studies and testing processes.
Yet, these same manufacturers fail to provide the consumer with all of the ingredients they use in their product, their testing information, as well as the potential side effects of consuming their supplement.
This is why you should choose a keto supplement that is manufactured by a company who is completely transparent with their labeling. The best keto supplements for weight loss will list all of this information in detail directly on the product.
Keto Supplement Effectiveness
Regardless of a keto supplement having the right ingredients in their appropriate amounts, there is still a chance that the product will not help a keto dieter push their body into ketosis. This is because the supplement may not have the ability to increase the levels of ketones in the body.
As a result, the consumer may not be effectively burning fat stores for fuel, which results in less weight loss. This is why it is vital for every consumer to do their research on the effectiveness of a keto supplement. This ensures they are investing in a high quality product to support their weight loss goals.
The Reputation of the Keto Supplement Manufacturer
Although there are many consumers who do not put much weight on the reputation of the supplement manufacturer, it is very much a factor that needs to be considered. A brand that holds a stellar reputation is more likely to have a history of providing quality supplements that are effective. This is especially true when it comes to keto supplements. More often than not, a company who is producing keto supplements will place a greater emphasis on the quality of the ingredients they are using in their formulas.
Who Should Take a Keto Diet Pill?
Keto supplements are primarily marketed for keto dieters who are experiencing difficulties during their journey, particularly in the fat burning and weight loss areas. That said, keto supplements do not appeal to everyone.
For most people who invest in a keto supplement, they appreciate the idea and science behind the keto diet, but are having a hard time when it comes to pushing their body to enter the ketosis state. A quality keto supplement will make this switch a lot easier for you without the need to strictly follow the keto diet.
There are some people who utilize a keto supplement to maintain the ketosis state for as long as they can. A keto supplement in this situation may enhance the effectiveness of the keto diet for the individual, which leads to them experiencing a greater chance of weight loss.
Additionally, a quality keto supplement may work for people who:
- Are struggling with weight loss efforts.
- Need help pushing their bodies into the metabolic state of ketosis.
- Are having trouble strictly adhering to the rigorous nature of the keto diet.
- Want to stay in the metabolic state of ketosis for as long as they possibly can to better support the body’s fat burning processes.
- Want to experience the benefits of following the keto diet but do not want to experience the potential setbacks of not strictly following the diet.
- Looking for an effective means to increase the amount of energy in their body to better support optimal cognitive and metabolic processes.
- Need a way to increase the level of ketones in their body.
With a quality keto supplement, the chances of you losing weight will increase, as well as the health benefits you’ll obtain from being in a state of ketosis. As most keto supplements contain vitamins and minerals in their formula, they also provide added support for the body’s overall health condition.
It is crucial that you remember the primary function of a keto supplement is to help you achieve ketosis and lose weight more efficiently. Keto supplements are in no way meant to treat, cure, or prevent any form of disease.
Potential Side Effects of Keto Supplements
As we stated in the above text, the presence of BHB in a keto supplement may help to alleviate the negative effects experienced as a result of following the keto diet. Because of this benefit, the majority of keto-based supplements do contain a minimal amount of BHB in their formula.
That being said, research conducted on the effects of keto supplements for weight loss found that the risk of experiencing serious negative side effects was minimal. Keep in mind that this only applies when the supplement is taken as directed according to the label on the supplement.
Is There a Maximum Amount of Weight I Could Lose by Taking a Keto Supplement?
To be completely transparent, the amount of weight you could lose by taking a keto supplement is dependent on the ingredients used in the formula and their strength. If everything seems to be fairly in order, there’s a possibility for the consumer to lose up to five pounds in a single week. If the consumer took a keto supplement on a daily basis, they could potentially lose up to twenty pounds in a single month. If the keto supplement does not deliver the right ingredients in their proper amounts, it will do nothing to increase a person’s weight loss capabilities.
Do I Have to Follow a Strict Ketogenic Diet in Order to Lose Weight?
The short answer to this question is no. If you invest in a quality keto supplement, it will do the heavy work for you and push your body into the metabolic state of ketosis. The overall result of you taking a keto supplement depends on the source of fat to metabolize for energy during the ketosis phase. The good news is that if keto supplements are taken every day, the individual doesn’t necessarily have to strictly follow the keto diet or restrict their food as much.
Can Keto Supplements Push My Body to Enter Ketosis Faster?
In general, in order to push your body into the ketosis phase, you must adhere to the strict guidelines of certain diets. As you may now know, the keto diet is one of the most popular and effective dietary means to achieve this.
As you restrict your carbohydrate intake and force your body to switch its primary fuel source to fat, your body will begin to break down its fat stores, resulting in greater weight loss. With keto supplements, you can reach ketosis in a more efficient manner while supporting the body’s natural processes.
Final Thoughts on How Keto Supplements Will Help You to Lose Weight
It’s not a simple task to strictly follow the keto diet. You must eat a restricted diet and exercise on a regular basis. The good news is that if you invest in a quality keto supplement, you can put your body into a ketosis condition to better support your health goals while following the keto diet.
Not all keto supplements are created equal. Most of the supplement manufacturers will advertise the benefits that their keto supplements have to offer the keto dieter without being able to deliver on their promises. Finding the right keto supplement that is formulated with effective ingredients, on the other hand, can help you lose weight without having to stick to a strict ketogenic diet. Most quality keto supplements will help you to lose weight in a quick and efficient manner.