Can You Cheat On Your Ketogenic Diet By Taking Keto Supplements?
A ketogenic diet is a strict low-carb eating plan that forces the body to burn fats for energy instead of carbohydrates. When carbs are restricted, the body moves into a state of ketosis, a metabolic state that produces ketones by breaking down fats in the liver, which are then used for diet. Is it Possible to Cheat On the Ketogenic Diet? In a regular moderate to high-carb diet, carbs are converted to glucose in the bloodstream. Glucose is the easiest molecule for the body to convert into energy so it will be used before any other energy source. When the glucose is used for energy, the fats consumed are not needed by the body and are stored, resulting in excess weight. The effectiveness of the diet depends on your carb intake. Normally an intake of between 20-30g of net carbs per day is recommended and reducing this intake to less than 15g will give faster results. As the carb intake of a “normal” diet can range between 150-400g of carbs per day, reducing them to the level required to get into the state can be quite challenging. Because of this, some people may be tempted to have a cheat day on keto. The good thing is that, there are many ways that you can do cheats days or meals without breaking your ketosis state which a lot of people who have been on the diet for years can attest to. So, yes, there are are many ways to do it which we will get into in just a little bit. Keto Supplements That Help You Stay in Ketosis There are various supplements available designed to benefit those on trying the keto diet. Some supplements also aim to induce a state of ketosis in the body, even if the blood glucose level is too high to be achieved naturally. These products or supplements can also help you stay in ketosis even if you decide to take a cheat day on keto: MCT (Mediu Continue reading >>
My Experience With Exogenous Ketones
Theory to anecdote: I decided to find out for myself if ketones could, indeed, offer up the same amount of usable energy with less oxygen consumption. Last year I wrote a couple of posts on the nuances and complexities of ketosis, with an emphasis on nutritional ketosis (but some discussion of other states of ketosisstarvation ketosis and diabetic ketoacidosis, or DKA). To understand this post, youll want to at least be familiar with the ideas in those posts, which can be found here and here . In the second of these posts I discuss the Delta G implications of the body using ketones (specifically, beta-hydroxybutyrate, or BHB, and acetoacetate, or AcAc) for ATP generation, instead of glucose and free fatty acid (FFA). At the time I wrote that post I was particularly (read: personally) interested in the Delta G arbitrage. Stated simply, per unit of carbon, utilization of BHB offers more ATP for the same amount of oxygen consumption (as corollary, generation of the same amount of ATP requires less oxygen consumption, when compared to glucose or FFA). I also concluded that post by discussing the possibility of testing this (theoretical) idea in a real person, with the help of exogenous (i.e., synthetic) ketones. I have seen this effect in (unpublished) data in world class athletes not on a ketogenic diet who have supplemented with exogenous ketones (more on that, below). Case after case showed a small, but significant increase in sub-threshold performance (as an example, efforts longer than about 4 minutes all-out). So I decided to find out for myself if ketones could, indeed, offer up the same amount of usable energy with less oxygen consumption. Some housekeeping issues before getting into it. This is a self-experiment, not real dataN of 1 stuff is suggestive, but it pre Continue reading >>
What Are Exogenous Ketones: When And How To Supplement With Ketones
You can’t deny it. Exogenous ketones are one of the hottest products on the market right now, especially for those interested in ketosis and the ketogenic diet. But what exactly are exogenous ketones, and what do they offer? We’ll dive into that in this in-depth guide about how to benefit from supplementing with exogenous ketones. Exogenous ketones come in different forms and even more importantly can be used for several different applications. Fat burning, reducing ketosis symptoms, enhancing physical performance and mental performance are some of the ways that ketones can be used. WHAT IS KETOSIS? If you are new to ketosis and don’t know much about it, it is a metabolic state, where your body preferentially uses ketones (instead of glucose) for energy. This can lead to a host of different health benefits. If you’d like to learn more about ketosis, what ketones are, and how to benefit from these, feel free to read through our guides: What is Ketosis? What is the Ketogenic Diet? What Are Ketones? TYPES OF EXOGENOUS KETONES If you’ve read our guide, What Are Ketones, you’ll know that there are three different types of ketones your body can make in the absence of carbohydrates, typically from stored fat. However, there are ways to get ketones easily from exogenous (outside of your body) sources. There are three different types of “ketones” that your body runs on: Acetoacetate, beta-hydroxybutyrate, and acetone. Beta-hydroxybutyrate is the active form that can flow freely in the blood and be used by your tissues, so that is the one that most exogenous ketone supplements are based off. Ketone Esters Ketone esters are the raw ketone (in this case, beta-hydroxybutryate) that is not bound to any other compound. These exogenous ketones can be utilized a little q Continue reading >>
- For the love of exogenous ketones!
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Will Taking Exogenous Ketones Stop Fat Loss?
Would you like to lose some fat? A ketogenic diet is a pretty good tool to help you reach your goal. You can use exogenous ketones which have been a popular way to help get people into ketosis and comply with the transition from eating carbs to eating fats. Once in ketosis, use real food to stay there. Sounds easy, right? Unfortunately, some bro science complicating this topic has been surfacing which must be quashed. People are claiming that exogenous ketones are stopping the fat burning that people are seeking. The same exogenous ketones that help a lot of people experience ketosis and make getting into and staying in ketosis much easier, which makes the fat loss so much easier. SAD! This is how the logic follows from people who don’t really understand physics but like to quote laws of physics to sound fancy like they know how the human body works: Exogenous ketones contain energy. Body fat is stored energy. Therefore, if you consume any energy, you can’t use any stored energy. That’s not really how the body works. At all. By that same rationale, if you were to eat any dietary fat (or any food), then you wouldn’t be able to burn any fat. Unless every single person who has ever lost fat has only done so by doing a water fast, I think this argument and concern is pretty invalid. So before we get further: NO, exogenous ketones do not stop fat burning. Fat loss and fat gain are a little more complicated than people think. I personally don’t believe in the strict calorie in, calorie out model that some people who misunderstand conservation of energy do. Your body is not a bomb calorimeter, so stop telling me that you need to intake a deficit of x amount of calories for y amount of fat loss, people who clearly don’t understand physics (or the human endocrine sys Continue reading >>
Exogenous Ketones: What They Are, Benefits Of Use And How They Work
Exogenous ketones have become a popular nutritional supplement since their introduction in 2014. Like with any new supplement, though, there tends to be a lot of misinformation that you have to sift your way through to find the reliable data. So, this article does the hard work for you and gets right to what the true benefits and drawbacks of exogenous ketones are. We also cover what forms of ketones to consider, how they function in the body, and their role in future research. What Are Ketones? Our bodies use ketones via our mitochondria to generate energy. They are an alternative fuel source to glucose. Ketones are simple compounds because of their small molecular structure and weight. Specifically, they are organic (carbon-based) compounds that contain a central carbon atom double-bonded to an oxygen atom and two carbon-containing substituents, denoted by “R” (see chemical structure below). In humans, there are 3 different ketones produced by the mitochondria of the liver. These are also often referred to as ketone bodies. The three ketones are: Acetone Acetoacetic Acid Beta-Hydroxybutyric Acid (also known Beta Hydroxybuyrate or BHB). Other chemical names include 3-hydroxybutyric acid or 3-hydroxybutyrate. BHB is not technically a ketone since it contains a reactive OH-group in place of where a double-bonded oxygen normally would be as you can see in the diagram below. Yet, BHB still functions like a ketone in the body and converts into energy much like acetoacetate and acetone. This happens via the acetoacetate and acetyl-CoA pathway. Note that acetone conversion to acetyl-CoA is not efficient due to the need to convert acetone to acetoacetate via decarboxylation. However, BHB still functions like a ketone in the body and can be converted to energy (via acetoace Continue reading >>
(diet Review) Pruvit Keto/os Exogenous Ketones: Ketosis Or Not?
I’ve gotten a crazy number of requests do this Pruvit Keto/OS review. Keto/OS is a new exogenous ketone supplement that people are using to lose weight, among other things. I found very little in terms of research on exogenous ketones in humans. Exogenous ketones have been studied a bit in rats, and no one has studied them in terms of weight loss in people or in rodents. The product Keto/OS has no research behind it either, so I decided to bite the bullet and put myself on it for a week to see what would happen. I hate using small studies as proof for anything, but in this case, I had no choice. It was totally an n=1. I also hate drinking disgusting things, but again, in this case I had no choice. Sigh. Before I talk about how that all went, let’s chat about ketones and how they work in your body. What are ketones? Ketones are the byproduct of fat metabolism. When you deprive your body of it’s favorite source of energy – glucose – it starts burning your fat for fuel. That’s the premise of the ketogenic diet: burn fat, use the ketones that result as energy. Staying on the ketogenic diet is tough for most people, but it can be done, and for most healthy people, it’s probably not harmful. Check with your doctor or dietitian before starting any diet. Read my ketogenic diet review here. The issue with ketosis for weight loss is that when you break ketosis, the weight will probably come back on. If you’re a person who lives to eat and not eats to live, it might not be the best weight-loss option for you. Because a ketogenic diet is so difficult for most people to maintain, Pruvit is marketing Keto/OS by saying that you can eat a normal diet, drink Keto/OS, still go into ketosis, and lose weight when your body burns fat for energy from being in ‘ketosis’ fr Continue reading >>
How To Use (and Not To Use) Exogenous Ketones For Weight Loss
“How do I use ketones to help me lose weight?” Great question. It’s worth the few minutes to understand how exogenous ketones can help people lose weight on a ketogenic diet, and not just jump to the conclusion that ketones = weight loss. Breaking Down Ketone Weight Loss Misconceptions The most common misconception (perhaps due to excessive marketing claims) is that taking ketone supplements will induce immediate weight loss. The purpose of this article is to explain how to use ketones as a piece of the puzzle in your weight loss lifestyle. Remember exogenous ketones are supplements. Very effective at what they do, but none the less, should be supplementary to a low carb/ketogenic style of eating that is geared towards weight loss (if weight loss is the goal). Ketones don’t cause weight loss, they help cause ketosis. Ketosis is a metabolic state where your body is using fatty acids for its primary source of energy. Just because you are using fat does not necessarily mean you are going to be losing weight or have a decrease in body fat percentage over an extended period of time. I have been in deep nutritional ketosis (>3.0mmol/dL) and had an increase in body fat percentage. I’ve also been in deep nutritional ketosis and had a decrease in body fat percentage. It all depends on how much fat and protein you are eating, in addition to being below a carb threshold that will induce ketosis. Please don’t take this to mean starve yourself. It just means that the average male American has over 40,000 calories in stored body fat and can, therefore, afford to eat a lower calorie ketogenic diet, and still survive (and thrive!). Take home message: Exogenous ketones are a tool to get you into ketosis or to boost your energy levels while already in ketosis. If your motive Continue reading >>
Exogenous Ketones: To Ketone Or Not To Ketone
My thoughts on Exogenous Ketones After being contacted (following the Youtube Q&A) by several folks – both members of Ketogains and Internet strangers, I felt compelled to write as fair and even-handed a write-up on exogenous ketone supplementation as I feel can be mustered. I condition my response by saying this – I want to deal only in evidence and hypotheses grounded in biochemistry. I admit up front that this will probably become something of a treatise on what constitutes a well-formulated ketogenic diet. I don’t have the time (or the energy) to put together a document that covers all facets of the use of exogenous ketones in sufficient depth, so what I want to do is to address the folks that I see asking me about them most often – those who have excess body fat, and are looking to lose weight. They have been told about the potential benefits to fat loss via exogenous ketones, and they want to know if the hype is real. Those of you who know me (or read my previous post here) know that I like to respond with “it depends.” So…when the question is raised, “Should I supplement with exogenous ketones?” what do you think my answer will be? Probably not! (HA, I tricked you!)…but let’s explore why. As I’m sure this is going to be hotly debated enough (as the topic is raging in numerous ketogenic groups) there isn’t any value in dealing with speculation that doesn’t have a basis in science, nor in anecdotes. The challenge in dealing with exogenous ketone supplementation is two-fold: One side of the debate has a product to sell. Anytime someone’s livelihood is tied to your purchase of their product, bias and subjective interpretation of the evidence should be considered. The evidence (either for or against) their supplemental use by average schl Continue reading >>
Exogenous Ketones: The Truth You Need To Know!
Can Exogenous Ketones really give you the benefits of the actual ketogenic diet? Or is it just another marketing scam done correctly? Let’s dig in and find out! What are Exogenous Ketones and how do they work? What are Ketones? It only makes sense to start with what ketones are before we discuss about Exogenous Ketones. Ketones are a byproduct produced by your liver to be used as fuel when there’s a lack of glucose in your body. They’re always present in your blood and there are 3 types of Ketone bodies : Acetoacetate (AcAc) 3 beta-hydroxybutyrate (3HB) Acetone These are called Endogenous ketones because they’re naturally produced by your body internally. 3 Times Your Body Produces more ketones: Fasting Long period of exercise Diabetes (pathological cause) Endogenous Ketones vs Exogenous Ketones: Exogenous ketones, on the other hand, are the same ketone bodies injected into your body in the form of Ketone supplements and drinks (Salts and Esters). Claim: Exogenous Ketones are being marketed as an instant way to put your body into Ketosis with or without the need to follow a Ketogenic diet. It’s important to remember that Ketogenic diet has been clinically proven to have many health benefits including weight loss. However, we’re discussing the external ketones that you can take in the form of supplements and drinks. What does Clinical research say about Exogenous Ketones? Research evidence: No evidence for the claim that Exogenous Ketone supplements can put you in instant ketosis. No human studies whatsoever. Some brands that talk about the benefits of their supplements seem to focus on the benefits of ketogenic diet rather than any evidence for the supplement. Here’s a study I found: Exogenous Ketones on Rats by Dr. Dominic D’Agostino In this study, t Continue reading >>
The Beginner’s Guide To Exogenous Ketones
Have you been wondering what exogenous ketones are? If so, you’re not the only one. The keto-dieting world has been buzzing with information about developments on exogenous ketones for awhile now, with many brands producing exogenous ketones that are used by Keto lifestylers around the world. But the majority of Keto dieters don’t completely understand what exogenous ketones are or how they can benefit their diet (or dieting options). In this post, we’ll provide you with easy to read information about exogenous ketones. With this knowledge, you’ll be able to utilize exogenous ketones in your diet, and teach others about their value. Let’s start with the label! The Definition of Exogenous Ketones Two words: exogenous and ketones. The word exogenous describes something that is developed from external factors; something outside of the usual production. So in terms of ketones, this means that exogenous ketones are synthetic: created outside of your body by scientists and then ingested for accelerated ketosis. We assume that you already know what ketones are, but just in case, we’ll give you a brief description of this term as well. Ketones, are organic compounds produced by in your body when your system experiences starvation, or when you restrict carbohydrates and increase fats, which inhibits a starvation-like state that produces ketone bodies. These ketones are an ideal fuel source for your body and your brain. Studies have suggested that when your body is in a ketogenic state, it utilizes oxygen more efficiently in the generation of energy. In short, ketones are secret weapons for anyone looking to take their body’s fueling system to the next level! To restate the point: Exogenous Ketones are ketone supplements. They’re created outside of your body and i Continue reading >>
Avoid This Ketogenic Rip-off
The Truth About Exogenous Ketones Ketones are all the rage among low carbers. And like most things in nutrition and performance, we've found a way to get them in supplement form so we don't have to do any actual work. What are ketones? They're a byproduct of ketosis caused by the process of converting fat to fuel. Your body makes them when it's in a calorie or carb restricted state. What do they do? The body and brain can use them as fuel without the presence of glucose in the blood. And now, you can take ketone supplements (salts and esters), known as exogenous ketones, without actually restricting anything. According to those promoting this nasty-tasting supplement, that means you can have a brain and body fuelled by ketones, along with all of the supposed health benefits that come with running on fat. Well, don't fall for it. Exogenous Ketones = Endogenous Fat Storage? The problem with ketone supplementation (EXOgenous) is that it's not even close to the same thing as being in ketosis (ENDOgenous ketone production). And just like the butter-blended-into-coffee trend, it's a farce. Ketones may be depressing dieters' hunger and giving them a hit of energy and cognitive enhancement, but it's INHIBITING their ability to burn fat, providing zero nourishment, and doing nothing for their metabolic health. There's an assortment of evidence suggesting that it's probably making things worse. Think of exogenous ketones kind of like alcohol. When they're consumed, everything is stored and nothing else is burned. So any lipolysis (fat burning) that would be taking place is halted; any glucose and fatty acids in your blood that were circulating are stored; and the ingested ketones are burned until there aren't any left. More importantly, this clearance of alternative fuels (glucos Continue reading >>
My Experience With Exogenous Ketones: Tale And Truth
97 Comments I woke up the morning of the ceremony with butterflies in my stomach. I’d done the necessary prep. I’d abstained from carbs the past week and food the past 24 hours. I’d performed four consecutive full-body circuit workouts to deplete muscle glycogen, and undergone a liver biopsy to confirm full depletion of liver glycogen. I wasn’t taking any chances. Although I had extensive experience generating endogenous ketones and subsisting on my own body fat, exogenous ketones were another matter entirely. You don’t want to mess around with a holy sacrament without doing due diligence. Holy sacrament? Yes. According to ethnographic accounts from early Arctic explorers who encountered the sacred compound, the exogenous ketone was developed by traditional peoples of the wintry north. No one’s quite sure where it arose first—Siberia, Greenland, Alaska, Lapland. What they do know is that these societies revered the type 1 diabetic, a rare find in the pre-contact Arctic. Using an admittedly grisly and cruel process, these groups would starve the tribe’s diabetic to induce ketoacidosis, harvest the ketone-rich urine, and reduce it slowly to a ketone-rich tar over a wood fire. Tribe shamans would dissolve the tar in pine needle tea and distribute it to members exclusively before hunting trips, warfare, and any other activity requiring optimal physical and mental function to boost energy and improve performance. As Mark Twain famously quipped, “The strongest coffee I ever had was a Laplander’s piss.” So when I showed up to the small building on the edge of town on a rainy evening, I was anxious. What was I in for? The solemn countenances worn by my two guides for the day—Dr. Peter Attia, wearing dark robes and swinging a thurible loaded with burning Continue reading >>
Exogenous Ketones Pros And Cons
What Are Exogenous Ketones? Exogenous Ketones (EK for short) are ketone supplements and by definition, a supplement is a thing added to something else in order to complete or enhance it. Think about it like building muscle, good supplements can enhance your results, but if you don’t eat right and exercise, supplements are just useless. You can’t just sit on the couch to watch TV, eat potato chips all day and drink some supplements and expect to gain muscle. A supplement is not a miracle. It’s just an addition and before you add it to your diet, you need to get the basic right first, which is dieting and exercise in the case of building muscles. The supplements are not going to lift the heavy weights for you. You do! Back to the case of EK. If you cheat on your keto diet and eat a ton of carbs, and you want to use EK as a way to feel better and less guilty about it, it’s probably not a smart choice because EK won’t do anything for you (more on this later). However, if you are eating LCHF and somehow you’re not feeling your best, EK can be helpful and we will explain more below. Our Approach We own and manage a few growing Keto Facebook groups with tens of thousands of members and we often see the exogenous ketones topic comes up. We have seen a lot of confusion and criticism as well as support from our members. Most of the complaints are normally because of the expensive price of some products, the lack of understanding about what the product is and what it does to your body or because some sellers/promoters try to bend the truth to get you buy their products or recruit you into their multi level marketing team. We recently ran a survey in our private group and asked people if they have used EK before and if it worked for them. Here’s the result: Many peopl Continue reading >>
Do Exogenous Ketones Work? | Well+good
LeVeque refers to ketones as the fourth macronutrient. By this, she means theyre a source of energy for your body and brain, similar to protein, fat, and carbohydrates. When you eat fat and you dont have any carbohydrates, you metabolize fat in your liver and it gives off three different types of ketones, she explains. Ketones are chemical messengers that tell your body to burn fat; theyre also a byproduct of burning fat. And the ketone that becomes fuel for your body is called beta-hydroxybutyrate . Ketone supplements, like those from Pruvit and Kegenix , are essentially beta-hydroxybutyrate that was created in a lab. Taking [these supplements] is basically putting pure ketones into your bloodstream, LeVeque explains. In other words, its a shortcut to the biochemical effect you get from eating the ketogenic dietand fans of these supplements say they bestow all the same benefits, from more energy and better sleep to weight loss and elevated mood. Ketones are anti-cancer , theyre anti-inflammatory , and theyre just a cleaner source of fuel than carbs, which can cause your energy to crash, adds LeVeque. In most cases they come in powdered-drink form, which you can mix with water or any other beverage. No, you cant just drink a packet of ketones, continue to eat French fries and pizza, and expect a six-pack and laser-like mental focus. (Theyre like anything else in wellnessif it sounds too good to be true, it probably is.) One of the biggest mistakes out there is that people will try to do ketones and add saturated fat to their diet, but then they dont pull back on the carbohydrates, says LeVeque. That together can create an increase in weight gain. For best results, she adds, you should be following a mostly ketogenic diet, wherein you get about 80 percent of your calori Continue reading >>
Do Exogenous Ketones Help You Get In Ketosis?
Do Exogenous Ketones Help You Get in Ketosis? Lets take a closer look at exogenous ketones and why they matter. Since their introduction as diet supplements, exogenous ketones have become very popular in recent years. Either people have come to love them, hate them or just dont have enough information about them so they end up hanging on the fence. You have probably found yourself reading this article since you fall into any of these categories. If so, you are in good company. This article seeks to separate the wheat from the chaff regarding exogenous ketones which will tell us whether these ketones will; help you get into ketosis . Ketones are organic compounds which have a carbonyl group =C=O. They bond with two groups of hydrocarbons. Oxidizing secondary alcohols produce ketones. Acetone is an example of a ketone. Let me bring the whole subject closer to you. Your liver produces ketones as it breaks down fatty acids . This is a normal process where the ketones produced will be completely broken down. The few that remain will be seen in urine. Your body uses glucose to provide you with energy. For instance, as you read this article, you need the energy to read and understand the information that I am presenting to you. If by any chance your body does not have sufficient energy for you to finish reading this article, you wont get an error message saying Sorry, insufficient energy to finish reading the article. No. Instead, it will switch to body fats which will lead to increased production of ketones. And that is how you will end up reading this article to the end. Exogenous is the new word here. It means outside. If you replace the words, you get outside ketones.These are ketones that are produced outside your body. Your body produces endogenous ketones. Exogenous ke Continue reading >>