Are you passionate about the ketogenic diet but it seems very difficult to entirely dedicate your lifestyle to it? An occasional carb dinner is necessary, but that keto flu just gets the best of you.
Are you an athlete who need an extra boost for those endurance workouts?
You have got so far but can’t seem to beat that extra mile that would skyrocket you to a state of clear mind and pure power, with all the benefits but none of the downsides.
The solution is right in front of you. You can have it all in one gulp a day. Stack up on the best exogenous ketones there are and get ready for takeoff.
Let those ketones flow!
What Are Ketones?
Acetone, Acetoacetate (AcAc) and Beta-hydroxybutyric (BHB) are the three types of ketones or ketogenic bodies, present in our system.
They are acids which appear when the body breaks down fat for energy, which is what you want if you follow a ketogenic diet.
If you are a vegetarian, it's a bit harder to follow but still doable. Ketosis diet plan for vegetarians guide can help you with that.
This process occurs when you are low on glucose is no longer the primary source of your body’s fuel: either after an intense workout or on a low carb diet.
What happens to your body when you are in ketosis?
A metabolic state when your body starts breaking down fat for energy is known as a state of ketosis.
There are different levels of ketones present in your blood that influence your weight loss process.
The normal ketone level in the blood is below 0.6 millimoles per liter.
The ideal range of ketones to be in ketosis and to lose weight is between 1.5 to 3.0 mmol/L, but it all depends on an individual. With time you will learn how your body feels, monitor your levels, personalize it to your specific example.
The (non) existing keto flu
The keto flu is the typical reaction to the body’s adaptation of burning fat instead of glucose for energy.
You might never experience it, not everybody does. Those that do can mistakenly give up the new diet because of the unusual symptoms they encounter in the beginning.
What is the keto flu symptoms?
It is how the dreading keto flu looks like nausea, heart palpitations, dizziness, sensitive stomach, and difficulty focusing.
The flu does not affect everyone in the same way, and the symptoms disappear within a few days or weeks.
Can you reduce the symptoms?
Yes, you have the power to reduce, minimize or even eliminate the symptoms with these steps:
- Water: drink a lot, drink all day. Clear urine is a sign of proper hydration;
- Get enough sleep with minimum seven solid hours a night and a few naps during the day
- Minimum and easy exercise a few times a week may help your body adapt faster
- Increase your electrolyte intake with salt, bone broth, magnesium supplements, and keto approved foods that are high in potassium
- Take exogenous ketones and supplement with MCT oil power
- Boost fats and calories
How do you get into ketosis?
Changing lifestyle and diet always requires an adjustment period. Observe your body and how the new menu makes you feel so that you can make the most of it and don’t overdo it at the same time.
Have a look at this generalized list of foods and tips to help you get into ketosis:
- Forget about carbs (general limit on a keto diet is 30 g a day)
- Boost your fat intake (healthy fats is what you want: medium-chain triglyceride oil (an MTC oil), an MCT powder, avocado or extra virgin olive oil, fatty nuts, egg yolks, butter, and ghee)
- Pay attention to protein intake (it should be sufficient, but too much can prevent you to enter ketosis)
- Take exogenous ketones (a supplemented BHB ketones)
- Give fasting a try (if you wish to enter into ketosis faster)
- Schedule more exercise but don’t overdo it (exercising more can help you get into ketosis sooner)
- Don’t forget to water
- Test your ketone levels (you might feel like you’re in ketosis but that is not necessarily true; you need to get some confirmation which will also help you to get to know your body better. You can use ketone meter type of devices such as blood ketone meter)
Can you get knocked out of ketosis?
If you stay away from carbs and stick to your keto diet, there should be no problem for you to stay in ketosis. Otherwise, you ought to know that it’s nothing else but cheating that would knock you out of ketosis:
- Too much protein
- Carbs which you forget about (present in the fruit or certain veggies)
- Overboard snacking
- Too much stress
- Too much exercise
How do you get back into ketosis?
Is it your cheat day and you know you’ll want to get back into ketosis as soon as possible after this? Getting back should be no problem. The only thing you need to do is to pick up where you left off with your keto diet, with a few minor additions:
- zero carbs
- low protein intake
- stack on fat consumption
- boost your MCT oil consumption with each meal
- fast on a daily basis
- take up supplementing with exogenous ketones
Exogenous ketones: what are they?
Exogenous means made by external factors. Therefore, exogenous ketones are supplements, created outside of our bodies.
Of the three types of ketones that fuel your body, BHB is the active form, found in the blood. That’s why most exogenous supplements are based on it. Wondering what supplements to take on keto or a low carb diet? There are three types:
- ketone esters
- ketone salts
- ketone oils (MCT oil)
What do exogenous ketones do?
When used correctly, these types of ketones can ease your weight loss process; consider is another helping hand to get you to your goal.
They naturally suppress appetite, raise your levels of BHB ketones in your blood fast.
Why exogenous ketones?
It may be difficult to stick to the ketogenic diet from time to time. That’s why it’s welcoming to have an extra boost to kick-start your day. Here’s how a scoop of exogenous ketones can benefit your diet:
- Enter the ketosis faster
- Fat burning (more ketosis = more fat burning)
- Avoid the keto flu after a cheat period
- The fuel source that enables more extended, more demanding workout
- Mental clarity, improved focus, and enhanced cognitive function
Raspberry ketones: are they the same as exogenous ketones?
Raspberry ketones are not real ketones. While more and more popular, they have no connection with the ketone bodies. According to Healthline,
“Raspberry ketone is a natural substance that gives red raspberries their powerful aroma. /.../ A synthetic version used in cosmetics, processed foods, and weight loss supplements.”
Are raspberry ketones useful for weight loss
There is a lot of might and could, but we still lack proper scientific research of raspberry ketone link with either ketosis or weight loss.
The molecules of raspberry ketones supposedly contain a stimulant that aids in fat-burning.
There are a few studies on mice and rats, but all the doses of the supplement were extraordinarily high, and it’s, therefore, difficult to evaluate if these ketones do anything to boost weight loss in humans.
Are raspberry ketones safe to take?
Yes, if taken in minimum amounts, which would be, according to the FDA less than 2 milligrams per day.
Anything more has not been researched yet, apart from this 2015 study which suggests that raspberry ketone in large quantities could have potentially harmful effects on the heart and the reproductive system.
Ketone Esters vs. Ketone Salts
Synthetically made, these are liquids that contain raw BHB without any additional compounds.
That means that they get used quicker by your body because it doesn’t have to extract BHB from anywhere else. It’s already there, served on a plate.
These ketones have a better effect on increasing your blood ketone levels.
One of the common side effects is gastric distress, and the taste of these supplements is difficult to overlook and overcome (think alcohol, nail-polish remover, a squeeze of lemon, and a toilet cleaner).
Naturally derived compounds, these are known as ketone mineral salts or BHB mineral salts. It is a ketone supplement where BHB mixed with magnesium, sodium, calcium or potassium.
While this improves the absorption of the ketone bodies, it may not raise levels of ketones to the same amount of ketone esters. The good news is that the taste is acceptable and there is less chance of diarrhea as a possible side effect.
Benefits of exogenous ketone use
No matter the type of the supplement you decide to try in the end, several advantages come with exogenous ketone use.
Exogenous ketones balance your food cravings because they act as appetite suppression. This diet as a whole can help regulate blood sugar levels.
It might also give you a healthier approach towards food by assisting you with appetite control, binge eating, and overeating.
Exogenous ketones activate ketosis which can last several hours.
That means you burn fat more than you would otherwise because the fat is now body’s primary fuel, not glucose.
What’s more, the excess ketones don’t typically interfere with your body; they are flushed out of the body and not stored. The kidneys filter them out of the system through urine.
There is an option that excessive ketones to be converted to body fat, but your levels of BHB would have to be exceptionally high.
That’s why the chances of body-fat threat are minimal, and it’s not a thing of concern.
When it comes to cognitive benefits, the effects may not be visible momentarily.
You’ll notice the changes after a while: you will be able to focus more, stay concentrated because the glucose isn’t the only fuel source your brain needs to function optimally.
Using exogenous ketones for athletic benefits should boost your physical and athletic performance.
Providing you with additional energy and suppressing appetite at the same time, these supplements can help on your way to an improved performance by enabling you to train harder and longer.
According to different studies, the exogenous ketones have anti-carcinogenic properties.
The cancer cells apparently can’t use the ketone bodies as a fuel for their growth.
One study concluded that using ketone supplements, especially BHB salts, raised the chances for survival of mice with metastatic cancer up to 69%.
With their anti-inflammatory properties, the keto supplements can block the inflammasomes, a group of proteins that cause inflammation.
With aging, we are more prone to neurodegenerative diseases, such as Alzheimer’s.
The ketone supplements seem to improve the neuroprotection and slow down the decline of mental function.
Beneficial or not, even exogenous ketones have possible side effects, as do many supplements:
- electrolyte imbalance
While in ketosis you might start running low on electrolytes because of the lack of water and frequent pee time. When taking supplements, you’ll be in ketosis longer, which means more visits to the toilet. Drink a Gatorade or any other drink to boost your electrolyte intake.
- bad breath
Ketones cause bad breath, but there’s nothing you can do about it. The only option you have is not leaving your house without chewing gum.
- gastrointestinal distress
It is quite common, and it should minimize or disappear once you get accustomed to ketones.
Combining exogenous ketones with other supplements: is it safe?
Taking both types of supplements should be fine but double check beforehand. With a proper combination, another supplement can additionally boost your workout, weight loss, and overall health. The following two are quite familiar to use on a ketogenic diet:
Known also as 7-ketodehydroepiandrosterone, the 7-Keto DHEA is a supplement that helps you lose weight (especially belly fat) by boosting your metabolism.
Creatine is a compound present in our bodies, especially muscle cells. People often take it as a supplement to additionally build up the muscles. In combination with a keto diet, it can be beneficial, but only with a regular workout.
Best Exogenous Ketone Supplements
There are a lot of exogenous supplements on the market, and it’s difficult to choose between so many options. After all, what’s the difference between Perfect Keto vs. Pruvit? Or perhaps Perfect Keto vs. Keto OS?
What about Ketond vs. Pruvit?
Enhanced with BHB such as Keto BHB Salts Supplement with goBHB, there are others that load you with energy, clear your mental focus and serve as an additional kick in your regular workout process.
The one thing, common to all these supplements to increase ketosis is that they all have an unusual taste.
What are the best ketone supplements?
Perfect Keto - Ketone Ester Supplements
Perfect keto exogenous ketones boost levels of blood ketones, improve your energy levels, ability to workout longer and more efficient, and clear four brain function and focus. Without any additives, fillers, and binders, Perfect Keto helps you enter ketosis and stay there.
How to use Perfect keto?
Mix one scoop of this supplement with water, coconut milk or any other plant-based milk. You can add it to coffee, tea, and any low-carb drinks, or shakes. You can drink this powder any time of the day to raise ketone levels and boost energy.
For the best result, take this supplement in the morning, best on an empty stomach, but you can use it up to three times daily.
Who is Perfect Keto best for
Recommended for those who are already on the ketogenic diet, or others who want to get back into ketosis after their cheat day.
Calcium, Magnesium, Beta- Hydroxybutyrate, Cocoa powder, Natural Chocolate Flavour, Monk Fruit, Stevia Leaf Powder.
Keto OS Pruvit Keto
A supplement from the ketone salts category, Keto OS, or Ketone Operating System, is an exogenous supplement to help you reach ketosis, lose weight, keep a clear mental state, reduce inflammation, and even boosts your mood.
Perfect pre-workout supplement holds your energy high and your focus clear when you head out to your favorite gym.
How to use Keto OS Pruvit?
Start small and increase the consumption as you go along. Start with 1/2 packet a day and move slowly to 1 whole package. You can drink Keto OS twice daily.
Who is Keto OS Pruvit best For?
It is for people who want to get back into ketosis fast and with minimal effort.
These vary from favor to flavor; some are dairy free, others are not. The whole range includes MCT Powder, Beta-Hydroxybutyrate, Stevia, Caffeine, l-leucine, l-taurine, and a few others.
KETO DRIVE BHB Salts
Adding BHB ketones to your system may boost your state of ketosis yet compensate your body with the electrolytes, generally lost during workout: magnesium, sodium, calcium.
With a kick of energy, this powder will provide the energy kick you need to get you through the day with a positive mindset.
How to use KETO DRIVE BHB Salts?
Compatible with other hot and cold drinks, you can add Keto Drive to water, shakes, and any other beverage you prefer.
Who is KETO DRIVE BHB Salts best for?
This product is best for people who are looking for a healthy supplement to help them get in shape, lose weight, and prevent keto flu when needed.
Calcium Beta-Hydroxybutyrate, Sodium Beta-Hydroxybutyrate, Magnesium Beta-Hydroxybutyrate, Stevia, Citric Acid, Malic Acid, Silica, Beta-Carotene, Xanthan Gum/Guar Gum/Gum Acacia
Before you go…
Whether you’re looking for a supplement that can help with weight loss or an extra fuel source to boost your endurance and help you train like a beast, exogenous ketone supplement can be what you need in the right situation.
Fuel on a low-carb diet, ketones are much more than that: anti-inflammatory agents that also protect your cognitive function, your brain, and your body.
Don’t forget that exogenous ketones are not a magic pill to sort out your life.
With a proper combination of nutrition, workout, and a healthy mindset you may be able to work wonders and find that extra kick to change your life for the better.