Is It Safe to Include Ketone Drinks in Your Keto Diet?
Going on a diet may have some negative connotations. This may be because, for many people, the idea of dieting involves drastic calorie cuts, leading to unhealthy ways of losing weight. In reality, changing how you eat with a diet is much more complex than simply slashing the pounds. Many diets can be effective, and some can even change how your body burns energy to make it more efficient for fat loss and general health.
One such diet that does this is the ketogenic diet. In fact, the diet is becoming popular enough that it is expected to expand at a compound annual growth rate of 5.5% from 2020 to 2027. Many people choose to make their diets more effective by adding supplements. Here, we’ll talk about ketone drink supplements and how safe they are to add to your ketogenic diet.
The ketogenic diet
First, it is important to understand exactly what the ketogenic (or keto) diet is. It is essentially a low to zero-carb diet, placing more of an emphasis on moderate protein intake and higher fat consumption.
Eating this way allows a metabolic state called ketosis to take place after three to four days of starting the diet. When this occurs, your body switches from burning glucose to burning fat to use for its energy. The fat turns into ketones in your liver, which the body then uses for its fuel.
The keto diet has several benefits, one of which is a reduction in rising blood sugars and insulin levels. For fitness enthusiasts and physique competitors, the keto diet is an excellent way to shred the extra fat. Apart from weight and fat loss, the ketogenic diet also provides other health benefits, particularly against chronic diseases like diabetes and certain cancers. It may even be beneficial to consult with a cardiologist to learn more about how keto can reduce the risk of heart disease.
Watching what you eat with any diet (in this case, keto), can also improve your sleep and overall wellbeing.
What are Ketone drinks?
Some people on the ketogenic diet look for ways to increase their energy levels for various reasons, such as performance in workouts. They may take energy drinks, supplements, or energy bars. Since the keto diet has grown in popularity over the the years, this has also led to the rise in ketone drinks.
As mentioned earlier, on the keto diet, fat turns into ketones through your liver, and this chemical is used for energy. This is because ketone bodies produce adenosine triphosphate, or ATP, which is what provides energy to the many processes that occur in cells. These processes include muscle contraction, nerve impulses, and chemical syntheses. Ketones are often referred to as a “super fuel.”
Ketone drinks make use of synthetically produced ketones that you can take as supplements. They aim to put your body into a state of ketosis in a shorter time period, even if there is little to no glucose in your blood. Ketone drinks and other similar supplements also offer the same health benefits that your body’s natural ketones provide.
To understand this further, we will explore the two types of ketones found in ketone drinks:
Ketone esters
Ketone esters are known as the most potent ketone supplements. While they may taste unpleasant, they are able to keep the body in ketosis for longer periods. This also makes these particular type of ketone drinks more expensive. Many people on the keto diet who opt for keto esters in their ketone supplements often take it with highly flavored drinks to mask the flavor.
Ketone salts
Ketone salts are another type used in ketone drinks. Here, electrolytes, potassium, and calcium are added to keep people hydrated and boost the nutritional content during ketogenesis.
Ketone drinks with a Keto diet
If you are already achieving ketosis through your keto diet, is it still worth considering keto drinks?
It is especially helpful for professional athletes and fitness enthusiasts who need a boost in energ and performance. But keto drinks can also benefit those who are simply looking to maintain ketosis as this can be challenging. Fluctuation is always possible with any diet. To stay in ketosis consistently, ketone drinks can be consumed to boost ketone production and maintain that state.
Benefits of taking Ketone drinks
There are several benefits that you can take advantage of when taking ketone drinks. Here are a few of them:
Ketone drinks can help achieve ketosis
Because ketone drinks contain synthetic ketones (esters and salts), it can help you achieve ketosis more easily. Blood ketone levels rapidly increase when taking these supplements, even with minimal dietary restrictions. However, they do work best alongside an established ketogenic diet.
Ketone drinks may help with keto symptoms
Many people starting the keto diet may experience what is commonly called the keto flu. Some symptoms may include fatigue, headaches, brain fog, dizziness, and irritability. This is due to the sudden carb withdrawal and loss of electrolytes. Since keto salts are made with electrolytes like sodium, potassium, and magnesium, they can help reduce keto flu symptoms until you adjust to the ketogenic diet.
Ketone drinks may help improve performance
As mentioned earlier, many athletes and fitness enthusiasts who exercise can benefit from the energy provided by increased levels of energy-giving ATP, which is produce by ketones. This can improve performance during sports or exercise, especially in trained individuals.
Are Ketone drinks safe?
Ketone drinks are safe, but they should be consumed with some caution. It is best to first ensure that you are on a properly formulated and healthy ketogenic diet. Do not use ketone drinks as a standalone supplement to provide most of your nutritional needs. Remember that supplements are meant to add to your main diet, not replace it.
The Bottom Line
Ketone drinks are an excellent supplement that can increase blood ketone levels and encourage ketosis. While ordinary individuals on the keto diet can take advantage of the benefits of ketone drinks, they are best suited for athletes and those who regularly engage in intense exercise. Keto drinks may also help those who cannot commit to a full ketogenic diet due to certain restrictions.
If you’re looking to try ketone drinks or start the ketogenic diet, then it is worth consulting one of the best gastroenterologists first. This will ensure that your gut is ready for the changes and adjustments that are expected with any new diet.
