The Truth About Keto Gummies and Weight Loss

 

Do Keto Gummies Work for Weight Loss? Are They Safe?

Keto gummies have exploded in popularity in recent years as a supplement for the ketogenic diet. Walk into any vitamin store or pharmacy and you'll likely find dozens of brands of these colorful low-carb candies marketed for weight loss. But with all the hype surrounding keto gummies, how well do they actually work? And are they even safe to take?

What Are Keto Gummies?

Keto gummies are chewable supplement candies designed to support a ketogenic, or keto, diet. The keto diet is a very low-carb, moderate protein, and high-fat diet that forces the body into a state of ketosis.

Ketosis occurs when carb intake is so low that the body switches to burning fat for fuel instead of glucose. This metabolic state produces compounds called ketones, which can be used for energy. Keto diets cause fat loss by depleting carb stores and promoting fat burning.

Typical keto gummies contain ketones like beta-hydroxybutyrate (BHB) along with other ingredients like MCT oil, caffeine, amino acids, vitamins, and minerals. The BHB ketones come in the form of salts like potassium BHB or calcium BHB.

The idea is that by providing exogenous ketones from the gummies, you can raise ketone levels in the body and enhance the effects of a keto diet. BHB may also provide direct energy and appetite suppression.

Do Keto Gummies Boost Ketosis?

There is some preliminary evidence that BHB salts can raise blood ketone levels. One study in rats found that ingesting a ketone ester led to rapid increases in blood BHB.

In a study in humans, consuming a drink with 22 grams of BHB salts increased blood BHB levels up to 5.5 times compared to a placebo drink. Other studies also showed supplements with medium chain triglycerides (MCTs), which many keto gummies contain, can modestly raise ketone levels.

This suggests keto gummies may be able to boost ketosis to some degree. However, it’s unclear if the small doses of BHB in a typical gummy product are enough to substantially elevate ketones compared to following a strict keto diet alone.

Do They Aid Weight Loss?

Limited research suggests exogenous ketone supplements can enhance weight loss slightly.

One study had adults follow a strict keto diet while taking either BHB salts or a placebo. After 5 weeks, the group taking BHB lost 2 pounds more on average compared to the placebo group.

In another study, ESKD (exogenous ketone drinks) containing BHB and MCTs were able to suppress appetite and reduce the intake of calories from sugary foods in healthy adults. Appetite reduction may support weight loss.

However, most studies use concentrated BHB salts or ketone esters, not keto gummies. More research is needed on gummy supplements specifically to determine if they provide meaningful weight loss benefits beyond a keto diet itself.

It’s also unclear if any potential effects persist beyond the short term. One study found that benefits of exogenous ketones decreased over time as the body became more efficient at producing its own ketones.

Are Keto Gummies Safe?

Most keto gummies contain BHB salts, MCT oil, vitamins, minerals, caffeine, and herbal extracts like green tea or apple cider vinegar.

In recommended doses, these ingredients are likely safe for otherwise healthy adults in the short term. However, potential side effects can include:

- Digestive distress - BHB salts and MCTs may cause nausea, diarrhea, stomach pain, or reflux, especially in high doses.

- Dehydration - Ketosis increases fluid loss, so adequate hydration is important when taking exogenous ketones.

- Blood sugar changes - BHB can decrease blood sugar levels. Those with diabetes need to monitor blood sugar closely when using keto supplements.

- Electrolyte imbalances - Rapid shifts in electrolytes like sodium and potassium can occur. Supplementing with mineral salts may help counteract this.

- Bad breath - Ketone supplements can temporarily cause a fruity breath odor.

- Allergic reactions - Some ingredients like gummy additives or herbal extracts may cause allergies in sensitive individuals.

There are also some unknowns about long-term safety and potential effects on cholesterol, liver health, kidney function, and bone density with sustained keto gummy use.

As with any supplement, it's wise to consult a healthcare provider before adding keto gummies - especially if you have any underlying health conditions or take medications. Start with the lowest dose and monitor for any side effects.

And be wary of keto gummies making outlandish claims. Many lack sufficient clinical testing and quality control. Avoid products with proprietary blends that don’t disclose exact amounts of ingredients.

Should You Try Keto Gummies for Weight Loss?

Early research shows some modest potential for BHB supplements to boost ketosis and fat burning, especially when paired with a well-formulated low-carb keto diet and active lifestyle. But remember, keto gummies are unlikely to work miracles on their own.

For substantial, sustainable weight loss results, focus on high quality whole foods, adequate protein, essential veggies, healthy fats, regular exercise, stress management, and quality sleep. Keto gummies may provide a little extra edge, but the basics matter most.

The bottom line is that more research is still needed on keto gummy supplements specifically. While they may have some benefits, they’re no substitute for proven nutrition, lifestyle, and behavioral strategies for managing weight.

Talk to your doctor to get their personalized advice before trying keto gummies. And be sure to set realistic expectations - safe supplements can enhance weight loss efforts but rarely lead to dramatic results on their own.

 

Conclusion

With sensible doses and expectations, keto gummies may be one additional tool for those looking to cut carbs and slim down. But their long-term safety and weight loss power remains to be determined.