The keto diet is a plan where you eat a lot of fats, and your body uses these fats for energy instead of sugars. This can lead to benefits such as a faster metabolism, increased muscle, better blood pressure, and weight loss. However, maintaining this state, called ketosis, is challenging. It requires a diet mainly of meat, eggs, nuts, and fish while avoiding fruits, sugary foods, beans, and starchy vegetables. To help maintain ketosis, you might consider products like keto gummies, which contain exogenous ketones. However, do keto gummies really work?
While your body naturally produces ketones from what you eat, keto gummies provide additional ketones, but it’s crucial to understand that they don’t initiate ketosis but can help sustain it if you’re already in it. Before using keto gummies or similar products for weight loss, it’s worth exploring their potential benefits and risks to decide if they’re right for you.
What are keto gummies made of?
Most keto gummies mainly contain D-beta-hydroxybutyrate (D-BHB) ketones. These are ketones that can be added to supplements and are also naturally produced by the liver as an alternative energy source when blood sugar and insulin levels drop. In supplements, these might be called BHB ketone salts, such as calcium BHB, magnesium BHB, and sodium BHB.
Keto gummies also have:
- Sugar
- Sugar alcohols like sorbitol, maltitol, and xylitol
- Medium-chain triglycerides (MCTs)
- Coconut oil
- Apple cider vinegar
- Ginger extract
- Organic pomegranate juice powder
- Organic beet juice powder
- Natural flavorings
Ingredients such as BHB ketones, apple cider vinegar, and MCT oil are included in keto gummies to supposedly help with weight loss, support digestion, and maintain a ketogenic state. However, the effectiveness and long-term effects of keto gummies are not well-researched, and they are not strictly regulated by the FDA.
Potential Benefits of Keto Gummies
Keep in mind that keto gummies and similar supplements are not regulated by the U.S. Food and Drug Administration (FDA). So, dietitians say there’s no way to say that keto gummies are safe.
According to experts, the possible benefits of these supplements are:
- They might help you lose weight.
- They could improve your athletic performance.
- They may reduce your hunger.
However, it’s not clear from research if keto gummies or other keto supplements really help keep you in ketosis. Also, one study points out that these supplements might raise the level of ketones in your body too much. Normally, your body tries to keep ketone levels balanced. If ketone levels go too high, your liver might slow down its own production of ketones, which could make it tougher to stay in ketosis.
What are the side effects of ACV keto gummies?
Are keto gummies safe? Before you try them, you should be aware of some possible risks, including:
- Nausea and vomiting.
- Stomach problems, like diarrhea.
- Low blood sugar.
If the keto gummies contain sorbitol, which acts as a laxative, you might face stomach issues. If you decide to try them, start slowly to see how your body reacts. People with Type 2 diabetes, high blood pressure, or kidney issues might be thinking about trying the keto diet, but it might not be a good idea to add keto gummies. Both the keto diet and keto gummies can lower your blood sugar too much, which might lead to hypoglycemic reactions.
Should you try keto gummies?
Before trying keto gummies, dietitians recommend looking at your diet if you’re having trouble staying in ketosis. Think about why it’s not working. Are you eating too many carbs? Are you tired of your current meals? Are you still feeling hungry? Try changing your keto diet to make sure you’re getting enough calories and fiber. This could be a healthier approach than turning to keto gummies. But if your keto diet is going well and you just want to boost your weight loss, then trying keto gummies might be an option for you.
What are alternatives to keto gummies?
Whole foods are generally a better and safer choice than keto gummies for people following a ketogenic diet. Foods like avocados, nuts, seeds, and lean proteins, which are high in healthy fats, can help you stay in ketosis without the risks linked to processed supplements. For losing weight, eating a balanced diet and getting regular exercise often work better and are safer than depending on supplements.
The best way to lose weight and stay healthy is to eat a well-rounded diet full of nutrient-rich foods. If you’re on a keto diet, opting for whole foods like avocados, nuts, seeds, and low-carb vegetables is a good substitute for keto gummies.
Understanding if Keto Gummies Work with Expert Insights
Consider all your options carefully before determining if keto gummies really work. If you’re on a keto diet and thinking about adding supplements like keto gummies, it’s crucial to weigh the potential benefits against the risks. Always check your diet first, as making adjustments can be a more natural and safer way to maintain ketosis and support your health goals. Remember, whole foods tend to offer more reliable benefits without the uncertainties of processed supplements.