How to Use (and Not to Use) Exogenous Ketones for Weight Loss
“How do I use ketones to help me lose weight?” Amazing question. It’s worth the few minutes to comprehend how exogenous ketones can help people lose weight on a ketogenic diet, rather than just jump to the conclusion that ketones = weight loss.
Let’s Break Down Ketone Weight Loss Misconceptions
The most common misconception (possibly due to excessive advertising claims) is that taking ketone supplements will cause immediate weight loss.
This article’s purpose is to describe how to use ketones as a piece of the puzzle on your weight loss lifestyle.
Remember exogenous ketones are supplements. Very effective at what they do, but none the less, should be supplementary to a low carb/ketogenic style of eating that’s geared towards weight reduction (if weight loss is the goal).
Ketones don’t lead to weight loss, they help cause ketosis. Ketosis is a metabolic condition where your body is using fatty acids for its main source of energy.
Just because you’re using fat does not necessarily mean you are going to be losing weight or have a reduction in body fat percentage over an elongated time period.
I have been in deep nutritional ketosis (>3.0mmol/dL) and had an increase in body fat percentage. I’ve been in deep nutritional ketosis and had a decrease in body fat percentage.
It all depends upon how much fat and protein you’re eating, as well as being below a carb threshold that will induce ketosis.
Please do not take this to mean starve yourself. It merely means that the average male American has over 40,000 calories in stored body fat and can, therefore, afford to eat a lower calorie ketogenic diet, and still survive (and thrive!) .
Take home message: Exogenous ketones are a tool to get you into ketosis or to boost your energy levels while in ketosis.
If your goal is weight loss, exogenous ketones can get you to your starting point (a state of ketosis) so you can then take the ketogenic diet to where you want to go (your weight loss goals).
MISCONCEPTION: “THE FASTER I LOSE WEIGHT, THE BETTER MY WEIGHT LOSS DIET IS”
Men and women think that the faster they shed weight, the healthier they are and begin diets like losing 20 lbs in 2 weeks with goals.
The truth is that a biological organism like a human is not meant to drop weight rapidly. Our bodies are remarkable survival machines.
I often wish people a slow weight loss journey, perhaps 0.5 pounds of fat per week. While people claim they want to shed 20 by next Tuesday, really the goal is to have that 20lb off, and live a much more healthful lifestyle for the rest of their life. The more effective approach is to shed that weight over a longer period of time, and get comfortable with the new habits you may form on a ketogenic diet.
How do you set a target of losing 0.5lbs of fat each week? The best way we know is using a calorie/macronutrient calculator, then becoming familiar with ingesting about that much food (no need to obsess though! :-RRB-)
The key is to consume the right number of fat and calories and”turn the dial” on the calorie/macro knobs.
If you’re gaining body fat on a ketogenic diet, turn down the calorie knob by eating less dietary fat.
If you’re not in ketosis, turn down the carbohydrate knob to get into ketosis.
If you are losing weight but feeling very depleted,- develop the calorie understand by eating more fat.
Also supplementing with exogenous ketones can help with lethargy. Moving beyond the misconceptions, using ketones to get into ketosis can be an great way.
But do we do it?
USING KETONES AND THE KETOGENIC DIET FOR WEIGHT LOSS
Ketones help get you into ketosis, so tt’s a good idea to have an understanding of how ketosis works. Here are some important points about the ketogenic diet:
- A ketogenic diet is centered around bringing the body into a state of ketosis.
- Ketosis is a metabolic process in which the body burns fat for energy instead of its main fuel, carbohydrates.
- When you drastically lower the number of carbohydrates you’re eating, and there are not enough carbs from food to burn for energy, the body switches into the state of ketosis.
- Once in ketosis, the liver uses the body’s fatty acids to make molecules known as ketones to burn for fuel.
So is this loss? That’s what we’ll cover next.
BENEFITS OF KETOSIS FOR WEIGHT LOSS
There are many benefits of ketosis for those looking to lose weight on a ketogenic diet, including:
INCREASED FAT BURN WITH KETOSIS
If you eat low fat and your body starts burning fat as its primary source of fuel, you in a state where your body is using your stores directly for energy.
Those having trouble getting rid of fat or undergoing stalls in their weight loss may benefit from a ketogenic diet because of this.
HORMONE REGULATION WITH KETOSIS
Ketosis can help sustain weight loss by regulating hormones that influence weight. When you eat, the hormone cholecystokinin (CCK) is released by your intestines.
CCK is responsible for stimulating fat and protein digestion also inhibits the emptying of the stomach, which reduces appetite. This makes CCK a great regulator of food intake.
For example, a study in the American Journal of Clinical Nutrition revealed people injected with CCK ceased eating their meals sooner than those without it. On the flip side, losing weight may cause your body to secrete less CCK, leading to less satiety after a meal. But this is where ketosis can be helpful.
The study showed that only 1 week of being in ketosis managed to increase levels of CCK to where it was before weight loss, back!
APPETITE SUPPRESSION WITH KETOSIS
Ketogenic low-carb diets may assist in reducing appetite by changing the levels of hormones and nutrients that affect appetite. It’s no wonder ketosis is used as a strategy for weight loss; it eliminates the need to eat more or respond to cravings for unhealthy foods.
This means you can listen to your body’s true hunger signals without going hungry or worrying about counting calories.
BLOOD SUGAR REGULATION WITH KETOSIS
When you are eating a ketogenic diet full of healthy fats and proteins and plenty of vegetables, you experience stabilized blood sugar. This is much better than conventional diet foods that are high in refined sugars and other carbohydrates, leading to a spike in blood sugar that leaves you feeling hungry again soon after.
As you can see, those on a ketogenic diet have an advantage over other kinds of weight loss because they increase the chance of keeping weight loss, reducing cravings, and eliminating the need to stress and obsess over every food or calorie portions.
Now that we know that ketosis is a superb place to be if your goal is weight loss, let’s talk about how to use exogenous ketones to get there.
TAKE KETONES TO GET INTO KETOSIS QUICKER
Not everyone can follow a strict, high fat, low carb diet. For those who have done ketosis before, they will know that if you get kicked out of ketosis, it may take time to get back in. Not anymore.
You can use exogenous ketones to ramp your body back into ketosis quicker than it would on the own resources of it.
Using exogenous ketone supplements following a period of carbohydrates will tell your body that you want to be using ketones for energy instead of those carbs.
Instead of eating very low carb for days, you can just have a scoop of exogenous ketones and get back into ketosis (provided you stop eating carbs ).
This makes it so you don’t have to go through the awful”keto flu” phase, which is where all the of the nasty side effects are.
TAKE KETONES TO AVOID THE KETO FLU
When your body changes from using energy from carbohydrates to ketones, there can be a lot of nasty and unwanted side effects.
These include low energy, bloating, irritability, headaches, and fatigue. This is because your body is”in between” burning carbs and burning ketones and hasn’t become efficient at burning ketones and producing them from your fat stores yet.
The good news is that you can use exogenous ketones to bridge the gap. While your body is getting used to using ketones, it is possible to supply it with energy to get rid of each these nasty side effects where it otherwise would be fighting to find efficient energy.
How To: Split into smaller doses of 1/3 ; 1/2 scoop and spread throughout the day for 3-5 days while transitioning to ketosis.
INTRODUCING RASPBERRY KETOMAX
Raspberry ketone is a compound from red raspberries, in addition to kiwifruit, peaches, grapes, apples, other berries, vegetables like rhubarb, and the bark of yew, maple, and walnut trees.
Folks take raspberry ketone by mouth for weight loss. It became famous for weight loss after it was mentioned on the Dr. Oz television series during the segment called”Raspberry ketone: Miracle fat-burner in a bottle” in February 2012.
Raspberry ketone can also be used in foods, makeup , and other manufacturing as a fragrance or flavoring agent.
HOW DOES THIS WORK?
Raspberry ketone is.
Some research in test tubes or in animals shows that raspberry ketone might increase a few measures of metabolism.
It may also influence a hormone in the body. Adiponectin reduce appetite and can increase the rate at.
It is important to keep in mind that there isn’t any scientific evidence that ketone improves weight loss when taken by people.
SOME USES FOR RASPBERRY KETOMAX
- Hair loss (alopecia areata). Early research shows that applying a raspberry ketone solution to the scalp may increase hair growth in people with hair loss.
- Male pattern baldness (androgenic alopecia). Early research indicates that applying a raspberry ketone solution to the scalp might increase hair growth in people with male pattern baldness
- Obesity. Early research suggests that taking raspberry ketone and vitamin C may decrease weight and body fat in healthy folks. Other research indicates that taking a particular product (Prograde Metabolism) comprising raspberry ketone (Razberi K, Integrity Nutraceuticals) and other ingredients such as caffeine twice daily for 8 weeks reduces body fat by 2 percent, fat mass by 7.8%, waist circumference by 2%, and hip circumference by 1.7%. The effects of taking raspberry ketone alone are not clear.
WHAT ARE THE SIDE EFFECTS
Doses of 1000 mg of a particular formula (Prograde Metabolism), which comprises raspberry ketone (Razberi K, Integrity Nutraceuticals) and other components, including caffeine, has been used safely twice daily for 2 weeks.
There isn’t enough reliable information available to know if taking raspberry ketone alone is safe.
There are some concerns about the protection of ketone because it is chemically related to a stimulant called synephrine.
Therefore, it’s possible that raspberry ketone might cause feelings of jitteriness, increase blood pressure, or rapid heartbeat.
In 1 report, someone who took raspberry ketone described feelings of being rickety and a pounding heart beat (palpitations).
SPECIAL PRECAUTIONS & WARNINGS:
The appropriate dose of ketone depends upon several factors such as health, the user’s age, and a number of other conditions.
At this time there isn’t enough scientific information to determine an appropriate array of doses for raspberry ketone.
Bear in mind that products are not always safe and dosages can be significant.
Make certain to follow important instructions on product labels and ask your pharmacist or physician or other healthcare professional before using.
OVERVIEW OF HOW TO USE KETONES FOR WEIGHT LOSS
Don’t: Take the easy way out of assuming that eating ketones = weight loss.
Don’t: Strive for the fastest, most dramatic weight reduction regimen humanly possible.
Do: Create a plan of what and how much you need to eat for your goals
Do: Use ketones to assist you with your ketogenic diet, if you’re deciding to incorporate them.
Right now Raspberry Ketomax is giving away a free bottle if you are interested in giving it a try.