Keto diet is NOT for everyone!
For every success story revolving around the effects of this diet, there are at least 10 others that say it’s all a sham.
But who is to blame?
As far as scientific research is concerned, the Keto diet has been around for at least a century, and its benefits are proven.
I’ve been on and off this diet and struggled with lack of results that almost made me say “I quit” forever.
My exercise and eating habits were on point, but then why did I keep failing to live the life I wanted to?
The missing piece of the puzzle turned out to be what I least expected—my exogenous ketone supplements.
I made many bad purchases before finally finding something that works.
And in this guide, I’m going to review them all so that you don’t have to go through the pain that I did.
By the end, you’ll know all about exogenous ketone supplements and how to use them for best results.
What Are the Best Ketone Supplements?
#1 Perfect Keto – Ketone Ester Supplements
Perfect keto exogenous ketones help to boost your blood ketone levels.
It is a great choice for people looking to increase their ability to exercise for maximum duration and efficiency.
As it doesn’t have any binders and additives, it is, therefore, more efficient and helps you to gain more focus and function.
Its unique formula lets you start ketosis in your body and stay in that state consistently.
Also, it is fairly easy to use.
Instructions to Use
All you have to do is, add a serving of this powder in milk and just gobble it up. It could be coconut milk, almond milk or soya milk.
I advise you to take it on an empty stomach, and up to three times a day, for best results.
Some of the benefits that you would notice within a couple of days are the more steady supply of energy.
This also adds to your workout potential.
Another advantage would undoubtedly be greater mental focus and clarity when using Perfect Keto ketone supplement.
Perfect Keto helps you to attain your body goals by increasing the fat burnt and raising your HDL levels to improve cardiovascular health.
Perfect keto is suitable for those who are actively on keto diets and want normalcy to return after a day of cheating.
As for the ingredients, it contains essential minerals like calcium and magnesium to improve your muscle functions and get you active.
It also has the essential Beta-Hydroxybutyrate, your ketone bodies supplier.
Combine that with cocoa powder, monk fruit, and stevia powder, and you have a tasty concoction to enjoy.
Also Perfect Keto known for their best tasting low carb protein powder.
#2 Keto OS Pruvit Keto Supplements
Keto OS Pruvit is a ketone salt based supplement. It is a great buy to help you lose weight, achieve ketosis consistently, keep a healthy heart and boost your mood.
It helps you to maintain high energy and focus when you head out for workout and work.
Instruction to Use
We recommend you to take it slow initially. Not more than half a package day. As you progress, start using about a packet a day.
You can consume it twice in a day.
The benefits of Keto OS are that it increases satiety. Thus it helps in weight loss, blood sugar balance and diet control.
However, in my opinion, Perfect Keto is the superior of the two.
Perfect Keto has no caffeine, zero carbohydrates, the lesser calorie of the two, and 11.38 grams of BHB.
The amount of BHB in Keto OS is unspecified.
It is best suited for people who want to achieve ketosis faster and expend minimum effort in the process.
The ingredients may vary from flavor to flavor, but usually, the contents include, l-taurine, Caffeine, Beta-Hydroxybutyrate, Stevia, MCT Powder, l-leucine, amongst others.
#3 KETO DRIVE BHB Salts
Keto Drive BHB salts supplement are ketone supplements which enhance ketosis and also help you in replenishing your electrolyte reserves of sodium, magnesium, and potassium.
They provide you with enough energy to get you moving through the day with calmness and confidence.
Fairly easy to use, just add a decent amount of this powder to your beverages, hot or cold.
Just like any other exogenous supplement of ketones, the benefits are quite similar across the board.
Weight loss assistance, improved energy levels, reduced hunger are some of the benefits of taking the product.
While it doesn’t contain caffeine like Perfect Keto, it still has a little more calories than the former.
Here too, the amount of BHB ketones is unspecified.
This product is best suited for those who want to lose weight and start the process of ketosis.
Keto Drive contains Calcium, Citric Acid, Beta-Hydroxybutyrate, Xanthan gum/guar, Sodium Beta Hydroxybutyrate, Magnesium, Malic Acid, Stevia, Silica, and Beta-Carotene.
#4 Zhou Nutrition MCT Oil Powder
Zhou nutrition has brought in a great product! The essential MCT (medium chain triglycerides) are now available for you to consume in powder form.
What is so great about it that gets us excited? The added prebiotic acacia fibers promote healthy digestion and better blood sugar control.
This MCT keto supplement being in a powder form has the advantage of mixing well with any hot or cold beverages easily.
You can follow the instructions labeled on the container and use it in your daily diet.
It’s powdery form give it a fast digesting action, and it thus helps to boost your ketone levels even faster.
And of course, you lose your fat cells, experience an increase in endurance as well.
Unlike Perfect keto, it has some amount of carbohydrates present because of probiotic acacia fibers.
It is suitable for all adults looking to adapt to a healthy lifestyle of fat loss and cardiac health.
MCT, prebiotic acacia fibers, essential omega 3 and omega 6 fatty acids are some of the main ingredients of this supplement.
#5 KetoSports KetoCaNa
Launched recently to compete with other similar products, KetoCaNa is an energy drink cum ketone supplement.
It aims to boost the level of ketones and comes in powder form.
You just need to mix a single scoop of powder in eight ounces of water.
It is a fast digesting powder which contains no lactose and is gluten-free.
It also quickly raises your blood ketone level thereby aiming to increase energy, aid weight loss and boost mental acuities.
Although a good product, some noticeable side effects are diarrhea, bloating, and nausea.
This is why we recommend Perfect Keto from the lot.
It is well suited for people looking for a good energy drink and increase the ketone levels to boost weight loss simultaneously.
The ingredients include BHB, calcium, a citric acid obtained naturally from oranges and Stevia and a natural sweetener.
What Are Ketones?
Normally, when everything is in order, our bodies love to use glucose as a fuel source. It is obtained from carbohydrate-rich foods and converted to glycogen in the liver.
But these glycogen reserves last only for about 6 hours.
Once we deplete our glycogen reserves, the body turns to fat. The problem arises because our brains demand 25% of the energy available.
And the glycogen molecule is perfectly sized to cross the blood-brain barrier, unlike the fat molecules.
Thus, they need to be broken down into smaller molecules by the liver, to be utilized by our brains.
The molecules obtained from fat after disintegration are Acetone, Acetoacetate (AcAc) and Beta-hydroxybutyric (BHB). These are called Ketones.
What Happens to Your Body When You Are in Ketosis?
It is a state of your metabolism when you break down fats to form ketones in your body.
The ideal level of ketones in blood is 0.6 millimoles per liter.
To lose fat, the recommended level is 1.5-3.0 millimoles per liter.
This is not a line engraved in stone, however. It varies with individuals.
As time progresses, you will understand how to read and manage your ketone levels in your blood.
As the body adapts to a new fuel source, some individuals, very rarely, may experience flu-like symptoms.
The flu may present itself as nausea, lack of mental focus, and an upset stomach.
Do not worry though, with enough sleep, exercise and proper hydration, and you can easily help your body in adapting to the new lifestyle.
And can you guess what helps in recovering from keto flu faster?
How Do You Get into Ketosis?
It does take time for the ketosis to start in the body. There is indeed an acclimatization period.
What you can do is to observe your body as you get into a ketogenic diet.
Here are a few important things that you must keep in mind.
Can You Get Knocked Out of Ketosis?
No, you should not. That is if you’re sticking to your keto diet.
As long as you keep carbohydrates and too much protein (for the most part idea that high protein intake will kick you out of ketosis has not been proven), there should no problem in adhering to a keto diet and making sure that your body is in ketosis.
There are, however, certain things, that can knock you out of ketosis.
If you are taking too much protein, sugars, and if you are exercising too often, you may send your ketosis out for a toss.
And of course, midnight snacking is forbidden.
How to Get Back Into Ketosis?
It is okay to have a cheat day in between diets.
They are not only rewarding but also remind you why you are dieting in the first place.
Alright, enough cheating. You need to get back into ketosis. How?
Stay away from carbohydrates for a few days, completely.
Reduce your protein intake and increase the good fats.
Lastly, supplement your diet with exogenous ketones, and you are good to go.
What Are Exogenous Ketones?
As the word suggests, exogenous ketones are ketones that are externally generated by processes outside of our bodies.
Mainly, there are 3 types of ketones.
But, the one that is found actively in your blood, and which fuels your body, is BHB.
The three types of ketones to take in a low carb diet are Ketone Esters, Ketone Salts, and Ketone Oils.
What do Exogenous Ketones Do?
To put it simply, they raise the BHB levels in your blood. Not only do they help your body to burn fat naturally, but they also suppress your appetite.
Why Exogenous Ketones?
The ketogenic diet can be demanding to adhere to sometimes. With a scoop of these ketones, you can kick-start your day with many added benefits.
These benefits include entering ketosis faster, burning more fat by being in ketosis for longer.
Presence of ketones can improve mental clarity and help you to push through the most demanding workout regimes.
In my opinion, the number one advantage is the ability to prevent the occurrence of keto flu after a cheat period.
Exogenous Ketones: Are They the Same as Raspberry Ketones?
Raspberry ketones should not be considered true ketones. Although they occur naturally, they are what gives raspberries their powerful smell.
They have no relation with real ketones whatsoever.
As artificial versions, they are used in cosmetics and food processing industry.
Are Raspberry Ketones Useful for Weight Loss?
In short, no. This is an area which lacks research. There has been no link between raspberry ketones and weight loss.
If, however, any link has been obtained, it has been so observed in rats with astoundingly high doses only.
Therefore, it is difficult to say if raspberry ketones boost weight loss in humans.
Are Raspberry Ketones Safe to Consume?
The recommendations by FDA state that raspberry ketones should not be consumed more than 2mg per day.
Increased intake of these ketones has been shown to create cardiac and reproductive problems.
Natural Supplements for Ketosis
1. Fish Oil
Fish oil is rich in omega 3 fatty acids.
The omega 3 fatty acids present in fish are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
They benefit human bodies in many ways.
Combined together, they reduce the risk of inflammatory diseases and prevent the decline of mental faculties.
According to a recent study, people who consumed omega 3 fatty acids, decreased their chances of insulin insensitivity and inflammatory diseases significantly than those who didn’t.
2. Sodium and Potassium
Transitioning to a ketogenic diet is not easy on the body.
On this diet, our bodies are more prone to dehydration through fluid loss from excessive urination.
Hence, it is always a good idea to supplement your diet with Sodium and Potassium.
How do you do it? Well, adding sodium is easy.
Just put a little bit of salt over your food before eating it.
And as for potassium, our recommendation is the intake of leafy greens and nuts.
3. Magnesium and Vitamin D
Vitamin D is something that is extremely essential for people who follow the ketogenic diet.
Vitamin D has several important functions like, helping in the absorption of calcium; a mineral that is not abundantly found in keto diets, and maintaining cell wall integrity.
Therefore, a prudent decision would be to take Vitamin D supplements.
As for magnesium, eating spinach, mackerel and swiss chards should take care of that.
4. Chromium and Alpha Lipoic Acid(ALA)
Chromium is important for ketogenic diet followers because it increases the sensitivity of the muscles to insulin and hence promotes glucose absorption.
When it comes to Alpha Lipoic Acid, we recommend its intake because of its benefits such as mitochondrial protection, regulation of blood pressure and its ever so precious ability to act as an antioxidant to several organs like liver, nerves and the brain.
Yes, glutamine, an amino acid is next on the list. It is for the simple reason that it is extremely important in muscle recovery.
For the people looking to mix High-Intensity Interval Training with the keto diet, they should especially focus on including glutamine into their meals.
It boosts our immunity with its antioxidant properties and raises the growth hormone level.
We know, there are reports which point to the fact that glutamine inhibits the production of ketones in people.
But hear us out, for it has been reported in a very small percentage of the population.
You can go for instant ketone bodies checks like urine strips to see if glutamine has the same effect on your body.
If it does, apparently, you must get off it.
6. ECA Stack
Known as Ephedrine, Caffeine and Aspirin individually, the ECA stack has been known to increase the amount of fat available to burn as fuel.
Ephedrine alone can increase the heat expenditure in humans by 5%.
Together, they provide a great way to boost the fat burning potential of your body, although the effects may be short-lived.
I advise moderation and a quick consultation with a doctor before you take the supplements.
Keto diet, as we all know, is a diet high in fats and hence risks are present on missing out on necessary amino acids.
Creatine is one such amino acid.
Just like glutamine, it helps in muscle recovery, muscle contraction, strength, endurance, and performance.
Ketone Salts vs. Ketone Esters
Ester Ketones are synthetically made. The basic solution is that of a liquid and BHB dissolved in it.
These Ketone supplements are the easiest to absorb as they are basically served on a silver platter, ready for consumption.
Ketone Esters raise the ketone bodies in the body to significantly higher levels than Ketone Salts and are fast absorbing too.
Does it sound too good to be true? It is. Gastric problems like bloating and diarrhea are the possible side effects.
These supplements are taken in as salts of magnesium or sodium.
They are not readily absorbed in the body, but their consistent absorption provides a steady supply of ketones in the body.
Ketone Salts have little to no side effects because they are naturally derived.
BHB in them is mixed with sodium, potassium or magnesium.
And ketone salts taste better, way better!
Benefits of Exogenous Ketones Use
1. Weight Loss
The most important advantage of ketones is that they aid in fat loss. When you are on a ketogenic diet, which is a high-fat diet, it satiates your hunger faster and for longer.
The chances of binge eating and midnight snacking are rendered very minimally.
Not only this, ketosis lasts for several hours and helps in regulating blood sugar levels.
This means that not only do you burn fat, but you burn it for longer and faster because BHB is the only source of fuel for your body cells.
Although it is possible for ketones to be stored as fat when present in excess, the chances are low because the BHB level has to be extremely high.
Using ketone supplements has another impressive benefit. It boosts your mental faculties, especially the cognitive part of your brain.
This is because, once your body enters ketosis, glucose isn’t the only source of fuel which the brain is dependent on.
Ketones have been observed to have anti-carcinogenic properties. The cancer cells need glucose for survival.
Once the glucose molecule becomes a rarity, the survival rate of cancer cells drops by as much as 67%!
And the wheel doesn’t stop here; do note that ketones are great anti-inflammatory substances.
This enables the blocking of inflammasomes, the group of proteins responsible for inflammation.
Lastly, they offer excellent protection against neurodegenerative diseases like Alzheimer’s.
So don’t forget to share away this information with others!
Drawbacks of Exogenous Ketone Supplements
1. Electrolyte Imbalance
Ketosis frequents the number of times you visit the loo.
Urinating often and not replenishing the electrolyte reserves forces an imbalance in the body.
Taking exogenous ketone supplements only adds insult to the injury.
For this reason, it is important to drink plenty and drink often.
Take in a bottle of Gatorade or some other electrolyte and efficiently manage your ketosis.
2. Bad Breath
Ketone products cause bad breath.
This is really one of those things where you cannot do much other than accept it and just soldier on, just like the people around you, who probably will.
Jokes aside, a minty mouthwash or a chewing gum should provide the much-needed relief.
3. Gastrointestinal Distress
Although common, once you get used to ketosis, these problems should soon disappear into Yesterland.
Combining exogenous ketones with other supplements: is it safe?
Taking two supplements together should be fine as long as both of them are compatible together.
The combination can boost your workout, athletic performance, and overall health.
Known also as 7-keto dehydroepiandrosterone, the 7-Keto DHEA is a supplement that helps you lose weight (especially belly fat) by boosting your metabolism.
Creatine is a compound present in our bodies, especially muscle cells. People often take it as a supplement to enhance the build-up of the muscles.
In combination with a keto diet, it can be beneficial, but only with a regular workout.
Testing Your Ketone Levels
It is one thing to think that you are on ketosis and another to actually be on one. Which is why you need to test your ketone levels.
It is possible that you are consuming high amounts of protein and low calories instead of the high amount of fats.
Unless you test your ketone levels regularly, it is tough to know how have you progressed toward your goal, if at all.
There are 3 concrete tests to determine ketone levels in your body.
Urine testing with urine strips, blood testing with ketone meter, and breath testing with ketonix breath meter.
Of all the three, the blood meter is the most accurate but also the most time consuming and expensive.
It can easily determine if you are into ketosis or not.
Next in rank comes the breath analyzer, and finally the urine test strips.
Urine test strips can determine your pre-ketosis ketone levels but are insignificant when measuring ketones during ketosis.
In our opinion, the breath meter offers a good balance between accuracy and cost.
Where Can I Buy Ketones?
You can buy them online or visit the stores. But in my opinion, the best choice would be to buy from the Perfect Keto website.
Hey, you can even use my coupon code to get some great discounts on the purchase!
All you need to do is just to click the image on the right or follow the link to the company’s website.
Once you are there, only apply the coupon code and avail your discount to get the best deal.
Hope you enjoyed reading my guide. Till next time!