Exogenous ketone supplements are gaining popularity because they claim to boost fat burning and improve athletic performance. Is this true? Exogenous ketones are chemical compounds that mimic the body’s natural production of ketones during periods of low carbohydrate intake. They are often marketed as a way to enhance fat burning. While exogenous ketones may offer some benefits, there isn’t enough evidence to support their widespread use. So, in answer to the question, what are the best exogenous ketones, is simple, natural ketones are the best. Let’s get into why.
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Do You Need Exogenous Ketones?
Do you want to take exogenous supplements instead of following a ketogenic diet? You have reached the right page! Here is what you need to know about exogenous ketones.
Do you think they work? Read our guide to find out!
What are Supplements?
A supplement is a product that contains vitamins, minerals, herbs, amino acids, enzymes, hormones, etc. These supplements are usually sold in pill form.
They are often used for health reasons such as weight loss, energy, immune system support, and muscle recovery.
In keto terms, some people will use supplements to ensure that they are getting the right amount of vitamins and minerals in their daily diet as well as taking additional supplements to try and get them into ketosis quicker and keep them there.
But are all supplements necessary? Read on to find out more.
Why May You Need Supplements when Eating a Keto Diet?
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet (LCHF).
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories are from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
It is the role of the liver to convert amino acids into small amounts of glucose. This process is called glucogenesis. This is when ketone bodies (ketones) are created.
Eventually, your body will become what is known as ‘fat adapted‘. In simple terms, this means that your body is accustomed to burning fat as its primary fuel source and it will function this way as its default setting.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.
There is no doubt that the process of getting into ketosis and remaining there is a massive change to the way your body is used to functioning.
Supplements may be able to assist your body with this transition and speed up your journey to your health and keto goals.
What are Ketones?
Ketones are chemically produced by your liver, a sort of chemical released when breaking down fats. Our body uses these ketones during fasting, prolonged periods of exercise, or when we do not have many carbs.
When the body runs out of insulin that turns sugar into ounces of energy, then our body will certainly require another source, which is when the body uses the fat.
Livers turn the fat into ketones and pass them into the bloodstream, so the tissues and muscles can use it as energy!
Three Different Types of Ketone Produced in the Body
There are three types of ketones produced during ketosis: acetone, acetoacetate, and beta-hydroxybutyric acid.
Acetone is the tiniest of all ketone types. Acetone is produced during ketosis or when the body enters the very state of sustaining the ketone-burning state.
However, acetone can be very poisonous when ingested or inhaled; it is harmless when produced within our bodies,
Our body can spontaneously produce ketone after the production of acetoacetate.
Acetoacetate, also known as Acetoacetic Acid, is the first ketone produced and released by the liver. The type of ketone is a trendsetter that paves the way for the human body to use a more energy-efficient alternative to restrict the intake of carbs and calories.
After being produced, you can use it in either of the three ways –
- Used as energy
- Converted into BHB (Beta-Hydroxybutyric Acid)
- Or Further broken into acetone
#3 Beta-Hydroxybutyric Acid (BHB)
It is another form of ketone produced by the body. When an adequate amount of sugar or carbs is unavailable to the body, this ketone provides the body with energy.
It helps in improving the functionality of the brain and the nerves. Surprisingly, this ketone is prepared in laboratories, and people usually consume it as a supplement.
What Role Do Ketones Play In Achieving Ketosis?
When you reach the stage of ketosis, the body burns your body fat instead of sugar or glucose. As the body breaks down, the ketones start forming in the bloodstream.
Then, these chemicals leave your body through urine. The presence of ketones in one’s blood and urine is a sure-fire indication that the person has entered the stage of ketosis.
What Does Exogenous Mean?
Exogenous is a term that means anything that can be produced or created externally.
So, What Are BHB Exogenous Ketones?
Whenever you eat something not keto-friendly, you can reach out for exogenous ketones that can help keep your body ketosis intact.
The word exogenous stands for something that is created or produced externally. Exogenous ketones are a supplement form of BHB, which our body can produce naturally.
For your body to get back into ketosis, it can take a couple of days, and exogenous ketones are developed with an excellent idea to speed up the process to get back into ketosis faster.
Are They Effective?
The results using exogenous ketones seem very promising. According to a study held in 2018, exogenous ketones esters lower hunger hormones and suppress one’s appetite, which ultimately assists in weight loss.
If we do not feel the urge to eat, we are less likely to eat heavy food.
What are the Different Types of Exogenous Ketones?
There are currently two types of exogenous ketones available: Ketone esters and Ketone salts.
#1 Ketone Esters
Ketone Esters are externally developed ketones that help individuals put their bodies into ketosis without following the keto or ketogenic diet plan.
They are prepared by binding one molecule of alcohol to a ketone body.
#2 Ketone Salts
Long story short, ketone salt is basically a dietary supplement that makes the body consume energy by burning the stored body fats. It is a synthetic compound of BHB. It is prepared by binding the compound with sodium, magnesium, potassium, or calcium to exterminate the acidic nature of BHB. This salt does improve BHB absorption.
This supplement is prepared with an excellent idea for losing weight. Some do say that it can boost one’s athletic performance as well.
Supplements Similar to Exogenous Ketones
Best supplements similar to exogenous ketones are –
- Audacious Nutrition
- HVMN Ketone IQ
- Perfect Keto
What Are The Side Effects Of Exogenous Ketones?
Generally, these are considered to be very safe for your body, but as they are prepared externally, there are some potential side effects –
- Digestive issues
- Bad or foul breath
- It might lead to hypoglycemia
- Can potentially trigger an eating disorder
Are Exogenous Ketones Safe to Use?
These ketones will offer you many benefits that include improving your athletic performance, faster and efficient weight loss, preventing cancer, keeping your skin healthy, having anti-inflammatory properties, and improving your cognitive functions.
However, the long-term usage effects of these are yet to be discovered. You may experience side effects such as diarrhea, stomach discomforts, etc.
How to Use Exogenous Ketones Effectively
A dose of BHB or a scoop of powder boosts your ability to utilize ketones and fat as energy to stimulate weight loss.
You can either take esters or salts, although salts are preferred over esters. You have to mix it with your water, coffee, and tea, and you are all set! You need to take the supplements every two to three hours!
Do I Need Exogenous Ketones to Succeed at Keto?
Exogenous ketones promise to put your body in ketosis without the need to follow a keto diet.
If you have to lose weight, you should follow the natural way to follow a keto diet. The supplements are unnecessary and harmful as well. Fill your plate with healthy fats and non-starch greenies on a diet, and you are good to go!
So, in answer to the question, what are the best exogenous ketones? The answer is simple, the best exogenous ketones are those that are produced naturally in the body.
Check out this article for more on vitamins and supplements on the keto diet. Don’t pay for the ones that you do not need.