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What are Exogenous Ketones? Do they work?

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Holding back from high-carb foods becomes difficult for us when we are on a keto-diet. Are there any supplements then? Can you still stay in shape? Here’s a mini-guide to tons of information for every woman out there who are benefiting from keto-diet and wants to continue to reap the benefits.

If you are a female who is following a keto diet, you must have heard of exogenous ketones. As a matter of fact, they are increasingly becoming popular in the keto-dieters as they are totally a game-changer. Do you know how?

Following a low-carb, high-fat diet, when supported with physical activity, exogenous ketones can provide with maximum benefits. In other words, you can make most out of your weight loss goals through incorporating exogenous ketones. Pondering over how?

In fact, the addition of Medium Chain Triglycerides (MCT) and exogenous ketones to a keto diet make getting into and staying in ketosis easier. Ketosis is a nutritional state where there occur higher levels of ketones in your blood as well as loss of weight.

Didn’t heard about exogenous ketones before? Or want to know more? Here is everything you need to be aware of about exogenous ketones:

What are Ketones?

Usually, our body utilizes glucose from high-carb foods to fulfill its fuel requirements. However, in particular situations, it can utilize an alternative source of fuel known as ketones.

Interestingly, the substances that your body produces in consequence of a low-carb diet or starvation are known as ketones or endogenous ketones.

As you follow a low-carb diet or during starvation, your liver experiences shortage of carbs. In such circumstances, it performs conversion of dietary as well as stored fat into ketones.

Ketones are of three types including:

  • Beta-hydroxybutyrate (BHB)
  • Acetone
  • Acetoacetic acid

Wondering why you have a fruity smell when on a keto diet? Acetones are the reason behind it. In fact, a specific smell of your urine and breath is the indication of ketone production in your body.

What Are Exogenous Ketones?

Since exogenous means from outside, exogenous ketones come from outside and your body cannot produce them on its own. They are supplements of ketones that aid in supplying your body with increased energy.

Many supplements of exogenous ketones comprise of one of the ketone molecules BHB which is producible by the body and is convertible into energy.

What Do Exogenous Ketones Do?

Although losing weight becomes crucial for a healthier and longer life, sticking to a certain diet especially low-carb one can be a lot stricter.

You may crave for carb-based foods at times. However, consuming carbs can let you get out of ketosis when on a keto diet. This is where you can take help from exogenous ketones supplements.

They super effectively help in getting you back into ketosis by raising levels of ketones in your blood. So, they are absolutely winning in particular when you cheated on a ketogenic diet.

How to Use Exogenous Ketones?

Exogenous ketones are available in the form of ketoesters or keto salts. They are a remarkable source of ketone supplementation that you can incorporate in beverages and smoothies to get an instant boost of energy.

As far as its serving size is concerned, start taking exogenous ketone supplements in 1/3 to ½ of a serving until your body becomes adjustable to it.

Do Exogenous Ketones Work For Weight Loss?

Bear in mind that the main purpose of exogenous ketones is to only supplement a low carb keto diet. They do not cause loss of weight rather aid you to get into ketosis. By adapting to this metabolic state, your body utilizes fat as a primary source of fuel.

So, using exogenous ketones is a way of getting into ketosis or for boosting your levels of energy while already in ketosis.

What are the Benefits of Exogenous Ketones?

Not only you can get into and stay in ketosis (fat-burning state) by consuming exogenous ketones but they also have some other benefits including:

  1. Hunger Suppression:

    If it was easy to control the growing stomach, weight loss would not be trickier as much as it is. Nonetheless, exogenous ketones can contribute to controlling your appetite. In other words, they can be helpful in decreasing your extra pounds by suppressing hunger, Between two and four hours of consuming a drink of ketones esters, there occurs a drop in the levels of ghrelin i.e., the hunger hormone. In this way, you feel less hungry, thus, consume less food.
  2. Boosted Energy: 

    Ketones can give a boost to energy for enhancing the performance of athletes. Also, athletes can find it helpful for recovering after a vigorous workout. This is because high ketone’s consumption can decrease the production of lactic acid and put an anti-inflammatory effect.

  3. Safe and Effective: 

    In general, supplementation with exogenous ketone is considered to be an effective and safe way of increasing concentrations of ketone body. However, its long-term effects are not known.

Dangers of Exogenous Ketones

What needs to be avoided? Or are they dangerous altogether? Although it is generally regarded as a safe supplement, its dangers/downsides can be:

  • Ketone salts are more problematic than ketone esters. Digestive discomfort, nausea, diarrhea is inclusive of some of its after-effects.
  • Ketones salt have higher amounts of minerals so it is inadvisable not to use them for getting into ketosis.
  • The aftertaste of exogenous ketones is not likable.
  • They are expensive.

Best Exogenous Ketones Supplement

Here are few of the top-rated exogenous ketones supplements that you can consume for making the most out of your ketogenic diet:

  1. HVMN Ketone Ester: It is a science-backed and most effective exogenous ketones supplements through which you can suppress hunger and achieve ketosis as quickly as possible.
  2. Kiss My Keto C8 MCT Oil: It comes with a pump to accurately deliver one tbsp MCT oil.
  3. Zhou Nutrition KETO DRIVE BHB Salts: If you are looking for more options of tropical fruit taste, this supplement is definitely your cup of tea.
  4. Zhou Nutrition MCT Powder with Prebiotic Fiber: It helps in raising the levels of ketones in the blood and is easily mixable in hot drinks.
  5. Perfect Keto Exogenous Ketone Salt: It aids in increasing ketones levels easily. Moreover, it has more than one flavors including salted caramel, peach, chocolate, coffee, and vanilla.

Exogenous Ketones Vs MCT Oil:

You might have seen them on the shelves of stores when you went for grocery last time. Remember?

Both of these are highly popular substances particularly with those following a low-carb diet.

Let’s compare them:

Exogenous Ketones:

Exogenous ketones supplements come in more than one forms such as powders and liquids. Mainly, the aim of incorporating exogenous ketones supplementation in your diet is to increase levels of blood ketones rapidly, no matter what you have consumed. As discussed earlier, they greatly help you to achieve ketosis in no time.

MCT Oil:

These oils are naturally found in coconut oil, palm oil as well as butter. Apart from that, some packaged liquid supplements also have MCT oils in them.

Remarkably, our body metabolizes these water-soluble, saturated fats differently and quickly than any other type of fat. Most of all, the opportunity for storage of MCT oil in our body is almost negligible.

Which One is Better?

Needless to say, there must be a nutritional balance highlighting the inclusion of healthy fats in our diets as per experts.

On one hand, MCT oil boosts metabolism and provides satiety. On the other hand, exogenous ketones facilitate your body to maintain the ultimate state of fat-burning and utilizing energy in an efficient manner.

So, you need to incorporate both of them in your diet. For MCT oil, try replacing your cooking oil with it rather than just increasing the amount of fat consumption.

What about Raspberry Ketone?

A natural substance giving red raspberries their strong aroma is called Raspberry Ketone. Such substances are also present in little amounts in other fruits and berries, for instance, kiwi, cranberries, blueberries etc.

Although the word raspberries appear as appealing, the supplement is not actually a derivative of them. On top of that, the raspberry ketones present in supplements are made synthetically and thus are not natural.

More interestingly, certain molecules present in raspberry ketone can put a little impact on boosting metabolism. Want to know more benefits? Have a look here:

When To Take Exogenous Ketones?

We don’t get much time during the day so it is common that we take supplements before bed. But, it is alright to take them at night time?

Although it is harmless to take them before bed, however, taking full advantage of them requires considering certain timings. Look below to know more.

Actually, when to take exogenous ketones depends on what you want to get form it:

  • If you want to boost your cognitive state, consume a full scoop as with the sunrise on an empty stomach.
  • When you want to achieve ketosis, take half a scoop anytime.
  • When transitioning into keto diet, consume 1/3 to ½ a scoop for more than 3 to 5 days for avoiding symptoms of keto flu.
  • Take it as a pre-workout meal replacement 45 minutes or longer to get the required boost of energy.

Wrapping It Up:

Feeling low on carbs? Thinking to ditch the keto diet? Start consuming exogenous ketones.

As it is not only the willpower that can hold you back from having some junk food, you need a bit of help from exogenous ketones also. In addition, to let you achieve ketosis back, they are also helpful in increasing your energy levels and focus.

To follow a healthy diet plan, you can go for incorporating satisfying and metabolism-improving MCT oils in your keto diet to reap maximum positive benefits.

Other than that, raspberries ketones have also shown positive effects in losing weight. However, the evidence is small and they are highly expensive too.

Indeed, making efforts to achieve a healthier lifestyle and understanding the science behind foods and supplements can be fruitful for you.

Don’t waste your time to weigh the pros and cons of getting exogenous ketones ladies. I know how bad our cravings are and how easily we can lose the state of ketosis. Don’t ruin your efforts and stay in shape, the ever-charming and confident YOU!

Images Credit: pexels.com

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