If you are on the keto diet or have been looking at starting the keto diet, you have probably come across the term exogenous ketones. But exactly what are exogenous ketones. And how do you use exogenous ketones?
What is Ketosis?
Before we go into what exogenous ketones are, first we must visit what exactly is ketosis.
Ketosis is when your body doesn’t have enough glucose for fuel and will instead turn fats into ketones. Your body will then use the ketones that it makes as an alternative fuel source to glucose.
The purpose of the keto diet is to get the body into a state of ketosis.
The process of getting your body into ketosis can take a few days and sometimes up to a full week. The longer your body has been burning glucose as fuel, the longer it might take to get into ketosis.
There are ways to get into ketosis faster than just waiting for it to happen.
Using exogenous ketones is one of those ways.
What Are Exogenous Ketones?
Ketones can be made either in your body when you are in ketosis, or they can be made synthetically outside of the body.
When ketones are made outside of the body, they are exogenous ketones. And this is exactly what exogenous ketone supplements are.
There are two main forms of exogenous ketone supplements: ketone salts and ketone esters.
Ketone salts are in a powder form or can be mixed with a liquid. These are usually synthetic compounds. [1] And this is usually the form that exogenous ketone supplements come in.
Ketone esters are in liquid form. Ketone esters are derived through a fermentation process. [1]
Side Effects of Exogenous Ketones
As with any supplement, there is a risk of side effects with exogenous ketones.
Some people have reported having digestive discomfort, nausea, or diarrhea.
You also want to make sure you consult your physician before you take ketone supplements.
Why Should You Use Exogenous Ketones as a Supplement?
When you ingest exogenous ketones through a supplement you are providing your body with an instant supply of ketones even if you are not in the state of ketosis.
If you are trying to jumpstart your body into ketosis then exogenous ketones could be the right supplement to help you on your way to an easier introduction to a keto diet.
Exogenous ketones have been shown to be a practical and effective way to achieve ketosis according to a study published in 2017.
However keep in mind that you will not be aiding in any reduction from your own body’s fat stores when you are supplementing with exogenous ketones.
Supplementing with exogenous ketones is more of a tool to help you get into ketosis. This is good for either just starting out on the keto diet, or perhaps you fell off the keto wagon and want to ease your comeback to ketosis.
Using the exogenous ketones will help reduce keto flu symptoms. Keto flu symptoms can include sugar cravings, headaches, brain fog, and fatigue. Genuinely not a fun thing to go through when just starting a diet.
You can also get the keto flu if you had a cheat day or fell of the wagon while on the keto diet.
This is where exogenous ketone supplementation shines. You get to lessen the unpleasant side effects of the keto flu.
How to Use Exogenous Ketones as a Supplement
Exogenous Ketones mainly come in two forms: Flavored powder to mix with a drink, or pills.
KissMyKeto has both available, and they are one of the most popular brands when it comes to exogenous ketones.
You can take exogenous ketones first thing in the morning, before a workout, or between meals to help ease keto flu or to help suppress appetite.
Popular Exogenous Ketone Supplements:
References:
- [1] Exogenous ketone – https://en.wikipedia.org/wiki/Exogenous_ketone
