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The friendly bacon, full of flavorsceto diet is one of the mostPopular diets of the year because of its impressiveBenefits of weight loss. But one of the greatest challenges diet have to learn to maintain and ketosis. And this is ketone supplements come into play.

These supplements areall over on social media. They are peddled by influencers and people with ketone diet as well. They claim to start with cetosis faster and keep you to extend. But do ketone supplements really? And what are they exactly?

We asked two dieticians recorded to break it down. They explain what they are, if they work, and more importantly, if they are safe.

Why do you want to stay at ketosis on the keto regime?

"Thecetogenic regime is a very low carbohydrate content (limited to 40-60 g / day), rich in fat (80% or more calories from lipids) and diet rich in moderate protein designed to force the body in a state of combustion of Grease called "ketosis. In cetosis, your body uses a replacement body at the source-ketone fuel the energy brain, "said-registered based in Seattle Dietitian Ginger Hultin, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics and owner ofChampagnutrition®.

On the keto diet, the body is forced to break down fat rather than using glucose, or sugar, for fuel.

"When glucose (blood sugar) is exhausted, your body creates ketones. These can cross the blood / brain barrier as energy for the brain and the central nervous system, "says Hultin.

What are exogenous ketones (EKS), and how they help you stay in ketosis?

"" Exterior of the body. Exogenous means These ketones are intended to supplement the effect of a ketogenic regime by providing a boost of ketones in a pill or in the form of powder, "says Harvey Jes MS, Rd, Dietitian and the owner ofThe Keto Rd. "They are synthetic or naturally derived ketones. »

There is research that EKS can increase your ketone rate in the body, perhaps help you get and cetose stay more easily.

"This is a difficult subject to be concrete on. Each person will be in and out of cetosis at different levels of carbohydrate intake, so it is difficult to specifically recommend a person to take a specific amount of ketones to obtain a number of results. It differs so much per person, "says Hultin.

What are the different types of EKS?

There are two types of different EKs.

ketonic salts

"Ketonic salts are created by adding hydroxybutyrate beta to aelectrolyte Mineral (most often sodium, potassium, calcium and magnesium), "says Harvey, this specific exogenous ketone supplement is widely available for purchase and is in different forms:. Pills, powders and drinks.

According to Harvey, some of the benefits of ketone salts include:

• Easily induce therapeutic ketosis
• They are affordable and can be purchased online
• REFARVYING LOST ELECTROLYTES

ketone esters (raspberry ketones)

"Ketonic esters are synthetic, as well as more powerful and more expensive," says Hultin.

More specifically, ketone esters are created by adding either bethydrxybuterate or acetoacetate to the skeleton molecule held together by an ester link.

"The goal is that the molecule can raise ketones even further," says Harvey.

Adds Hultin, "You can hear them call raspberry ketones," and they are often sold as natural fat supplements burn. »Mct oil falls in this category too, in some ways, because it can help ketosis fuel ".

According to Harvey, the benefits of ketone esters include:

• most powerful forms of ketones, which raises ketones at higher levels and for longer periods
• The greatest potential for the fight against seizure / therapeutic purposes (if the keto regime for epilepsy)
• No problem with excess electrolyte minerals, such as sodium or magnesium.

What does research say about ketone supplements?

There is positive ketone support research supplements, especially forEpilepsy and mental health.

• A2019 studyfound that taking a combination of ketone ester and reduced medium chain triglyceride oil of tonic-clonic seizures.
• And one2019 Review Cetone supplements for the treatment of psychiatric disorders, such as bipolar disorder, depression, schizophrenia and autism have found that high ketone bodies can help reduce various symptoms.

But when he comesweightlossUnfortunately, there is not much research there again.

"It's hard to really understand their role in human health because current research is limited," says Hultin. "Man studies are usually small, so there is much more than we can learn more about EKS. »

One of these small studies includes a2017 study 15 people. The researchers found that those who drank experienced Esters experienced 50 percent decreased hunger.

Current research is promising, but we will have to wait for long-term studies to draw conclusions.

Are there any side effects of using EKS?

The advantages are in the air, but we know the risks of exogenous ketones.

First, it should be noted that the Food and Drug Administration (FDA) does not regulate the exogenous market of complement of ketone. Keeping this in mind, it is important to read labels with any supplement and consult a health professional or dietician before trying.

"If the ketones are attached to the electrolytes, you can obtain higher electrolyte levels that you wish. In particular, we are concerned about potassium, which can interfere with certain medical conditions (heart and kidney specifically)," says Hultin.

Other negative side effects include stomach problems and discomfort such as nausea and diarrhea, as studied in a2017 study on cyclists.

Bottom Line: Do ketone supplements are worth buying and using?

"The bottom line is that your body is naturally in kerose if yourCarbohydrate intake is low enough, said Hultin. "Cetone supplements alone will not put you in ketosis. I see a lot of people taking ketone supplements or even vitamins marketed to cetogenic food thinking they can always eat carbohydrates at higher levels and be cetosis. This is not the case. "

You will be disappointed if you want to improve the results of the Keto speed only by taking pills.

"The EK are not a replacement to be in a natural ketotic state; however, it could possibly complete the plan," says Harvey.

"Ketogenetic diet has existed for hundreds of years and many succeed in being in a natural state of nutritional ketosis without the use of exogenous ketones," says Harvey. "I think the research is promising and exciting, but the EKs are not obliged to succeed with the regime of the keto."