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Keto supplements:
- Why do you need keto supplements?
- What do they do?
- Type of Ketones produced by your body
- Type of Exogenous ketones Supplementation and dosage:
- How to balance ketones on diet
- Precautions of ketones and side effects
They release large amounts of ATP (adenosine triphosphate), often referred to as "the energy of life". Not only can your body make ketones in response to events such as fasting or very low carb and high-fat diets, but you can also produce ketones from exogenous ketone supplements.
Exogenous ketones, such as ketone esters and BHB salts, help to amplify the many positive effects of the ketogenic diet, while alleviating the symptoms of "keto flu" such as fatigue and brain fog.
What exactly are ketones?
Ketones are defined as intermediate products of the breakdown of fats in the body. When you follow a diet that is very low in carbohydrates and high on fat, also known as a ketogenic diet, your body starts producing organic ketone compounds, which are an alternative source of fuel for carbohydrates. Basically, the keto diet increases your ability to burn fat by changing the way your body uses energy.
Ketones are made when:
- Someone follows the keto diet (also called a very low carbohydrate diet or VLCKD), which puts them in a metabolic state called ketosis. Most low carbohydrate diets do not increase ketone levels, only the ketogenic diet can do it effectively. To stay in ketosis, you need to absorb 70 to 80 percent of your daily calories from fat, (You can actually eat fat to lose weight) no more than 20 to 25 percent of calories from protein, and no more than 5 to 10 percent of carbohydrates from calories from carbohydrates.
- Someone is fasting for 16 hours (fasting) or longer, or deliberately restricts their caloric intake.
- Or if someone is starving.
- Ketone production is also stimulated by high intensity / endurance exercises, especially if it lasts longer than 90 minutes.
Types of ketones produced by human bodies
- Beta-hydroxybutyrate (BHB) - accounts for about 78% of total ketones in the blood.Beta hydroxybutyrate (BHB) is the most abundant type of ketone we produce. It helps provide the bulk of energy when our diet is virtually devoid of carbohydrates.
- Acetoacetate (AcAc) - represents about 20% of ketones in the blood.
- Acetone - represents only about 2% of ketones in the blood.
There are three main types of ketone supplements
- ketones Salts (sometimes called BHB salts), mineral-related ketones, including sodium, calcium, magnesium and potassium. The minerals contained in ketone salts can actually help reduce the side effects of keto, such as muscle weakness and digestive problems. Ketone salts are generally used in ketone powder products, which contain a combination of BHB, sodium and other ingredients.
- Esters of ketones, which are essentially "crude ketones" that metabolize rapidly to BHB. This type is not widely available for most consumers but is generally used in research / studies. While esters have the advantage of rapidly increasing ketone levels in the blood, they are also known for their terrible taste and unpleasant digestive problems. However, new products based on ketone esters are now on the market. They claim to have better taste and act quickly.
- Ketone oils, which may include MCT oil. MCT oils (medium chain triglycerides) are used to stimulate ketones and help burn fat. They can also support training, physical performance and lean muscle growth. Coconut oil also contains medium chain triglycerides, but MCT oil is a more concentrated source. MCTs must be previously decomposed before they can be used in energy, which makes this type of supplement slightly less effective than ketone salts or esters.
Ketones can be taken in various forms, including: capsules, oils, powders or beverages. Whatever the type used, it should be able to help you increase BHB levels by providing you with a source of ketones that can be used immediately. Some products will provide medium chain triglycerides (MCT) to help you naturally produce ketones.
Products may also contain other ingredients that promote ketosis and mitigate the symptoms of keto-flu, such as bone broth, caffeine, coffee or coffee extract, apple cider vinegar, spices, collagen, and probiotics. or adaptogenic plants such as ashwagandha. Since ketone powder supplements generally do not have the best taste, other ingredients, such as cocoa, vanilla extract or stevia, can be used to improve taste.
Different ketone products also vary in terms of caloric content and macronutrients. Some contain only fat, while others provide an ideal ratio of fat to protein with very little carbohydrate
How and Why To Use Exogenous Ketones:
It should be clear now that adding a ketone supplement to your routine has the following benefits: helping with the transition to a ketosis condition, supporting Fasting energy levels, avoids the symptoms of keto-flu and improves sports / exercise performance and recovery.
Ketone supplements can be used between meals or before a workout to provide you with a quick source of ketones. You can also use ketone supplements to help you get back to ketosis more easily and quickly if you've been out of the diet for a while.
They can be taken with food or on an empty stomach, but may have more impact if you take them on an empty stomach (early in the morning, for example) or on an empty stomach. If you are using a ketone powder supplement, try mixing a spoon / serving with about 12 ounces of water, almond milk, coffee or tea. Ketone / smoothie drinks can be enjoyed hot or cold.
Exogenous ketones Supplementation and dosage:
The way you use exogenous supplements depends on your goals. As there are many types of ketone products available that are used differently, always read dosing instructions and recommendations.
You can use exogenous ketones for about 3 to 5 days during your transition to ketosis. Use about 1/2 to 1 serving (for example, a spoon or 1 to 4 capsules) a day. Another approach is to try to spread smaller amounts / doses throughout the day so that your body receives a constant supply of energy. Depending on the type of product you use, it may be advisable to take 1/3 - 1/2 of one scoop / service at a time, several times a day.
To minimize keto-related side effects, you may decide to take a portion of a ketone-containing product in the morning or use half a serving 1 to 3 times a day.
To help improve your performance and recovery, use one serving / scoop (as suggested by your dietician) about an hour before a workout. If you take keto capsules, the usual dose will be about 2-4 capsules a day with 8 ounces of water. Capsules can be taken with or without food.
How to balance ketones on diet
Remember that while ketone supplements can have a number of benefits, you can still naturally increase / optimize your own ketone production, which can have more lasting effects on the health. In addition to taking exogenous ketones, you can also make changes to your diet and other lifestyle habits that increase the production of ketones. These include: eating a diet very low in carbohydrates and high in fat (the keto diet), fasting and doing strenuous exercise (especially if it lasts longer than 90 minutes).
- To truly maximize ketone production and enhance effects such as fat burning, you can combine a ketogenic diet, intermittent fasting, exercises and exogenous ketones like ketone capsules, powdered product or BHB salts. .
- If losing weight is your main goal, you will want to track your progress. What level of ketosis is good for losing weight?
- The optimal range of ketone levels in the blood is between 0.6 and 6.0 mmol / L, depending on your goals and the condition you are treating.
- When you do not intentionally limit your carbohydrate intake, levels will remain below 0.5 mmol / L.
- Quality ketone products can help increase ketone levels in the blood to 1.5 mmol / L. Properly following a keto diet can increase levels even further. Most people on a ketone diet will have ketone levels between 2 and 3 mmol / L. (20)
- For weight loss in general, try to achieve ketone levels above 0.6 mmol / L.
- Physicians may sometimes aim for higher ketone levels in patients treated for therapeutic purposes, up to 3 to 6 mmol / L. (21) But with this level of ketosis, it is better to be monitored and work with a practitioner.
Are you wondering if the keto diet is safe and what are the potential side effects of exogenous ketones? Side effects associated with ketosis may include: unpleasant taste in the mouth, fatigue, weakness, indigestion, dizziness, hypoglycemia, sleep disturbances, mood changes, frequent urination, constipation, cramps, exercise and recovery disorders .
Over time, your body becomes accustomed to ketosis and producing more ketone bodies. The symptoms should, therefore, be temporary and last about 1 to 2 weeks. Ketone supplements help in easing out these symptoms, but can sometimes cause loose stools. If this happens, reduce your dose until you notice improvements. Make sure you drink enough water, rest and sleep well, and do not exercise excessively while you are experiencing keto side effects.
Conclusion: Please Note I can not stress enough the importance of three things while doing Keto
- Please DO NOT mess with the ratio of fats-proteins and carbs
- please DO take a ketogenic supplement which is BHB and NON GMO
- Keep on checking if you are on ketosis .You can easily do it at home with Ketone Test Strips
