On the surface, the keto diet seems pretty simple and straightforward. But when you really get into this lifestyle, you’ll find that it’s a lot more complicated than you might think.
They debate on the ideal carb intake. They use meters to measure ketone levels in the blood and make sure they stay in ketosis. And some take exogenous ketones to give themselves an extra boost.
But what exactly are exogenous ketones, and do you need to take them?
What are Exogenous Ketones?
Exogenous ketones are a supplement form of the ketones your body produces naturally.
The liver produces ketones when blood glucose levels are low because you’re restricting carbs, fasting or eating medium-chain triglycerides (MCTs).
The ketones produced inside of the body are called endogenous ketones, while the ones made outside of the body are called exogenous ketones. Ketone supplements usually come in powdered form, and can be mixed into your morning coffee or water.
It’s important to note that taking a ketones supplement is not a replacement for the keto diet, and it won’t put you in a state of ketosis if you’re not eating properly. In other words, you can’t binge on pasta and bread, take a ketones supplement and expect your body to start using fat as fuel.
Taking exogenous ketones will only raise your ketone levels slightly and can provide some of the benefits of ketosis, such as:
- Mental clarity
- Higher energy levels
- Appetite suppression
Some people take exogenous ketones after they eat something that isn’t keto-friendly to (hopefully) keep their bodies in ketosis.
Do You Need to Take Exogenous Ketones?
No. In fact, we don’t recommend taking exogenous ketone supplements. There’s not enough evidence that they provide much benefit, and some people experience unpleasant side effects when taking them, such as serious stomach distress.
If you’re strict about your carb intake and eat the right amount of fat each day, your body should naturally stay in a state of ketosis. Even if you have a cheat day or get thrown off course, you can put your body back into a fat-adapted state relatively quickly.
Many people make the dangerous mistake of assuming that they can take a ketones supplement and simply continue with their bad eating habits. But if you don’t change your diet, you’ll wind up gaining weight.
Even those who recommend taking exogenous ketones don’t recommend taking this supplement until after you’ve been strictly following keto for at least a month. The body needs to be fat-adapted for it to be most effective, and that can take up to six weeks.
Also, ketone supplements are notoriously expensive and may be out of reach for people who are on tight budgets.
Exogenous ketones may work for some people who have already been following the diet, but if you’re serious about the keto lifestyle, you need to make these dietary changes and stick to them before you start looking to supplements.
You don’t have to take exogenous ketones to enjoy the benefits of a ketogenic lifestyle. You just need to follow the rules and stick to them: 75% fat, 20% protein and 5% carbs.