You probably have been hearing about exogenous ketones for a while now, as they are getting more and more popular among keto enthusiast, celebrities and everyone else.
The keto dieters have been buzzing about exogenous ketones for a while now, but not many completely understand what they are and how they can take advantage of it.
You probably have many questions like what are these exogenous ketones, how do they work and can they help you lose weight?
Well, fear not, that's what this article is all about: to clarify what the fuzz is all about.
This will be a simple introduction to exogenous ketones world, so you have enough information to take full advantage of it.
What are exogenous ketones?
Before we dive into exogenous ketones, we need to cover what are ketones in general.
Ketones or ketone bodies are chemicals that your body makes when there is not enough insulin in the blood and it must break down fat instead of the sugar glucose for energy.
These ketone bodies are so awesome because they are a perfect energy source for your body and brain. They are the secret weapon for anyone who is looking to take their body’s weight management to the next level.
Okay, but what are exogenous ketones? Exogenous ketones are just like previously mentioned ketone bodies but they are created by scientists and can be ingested through a nutritional supplement.
Exogenous means that something originates from a source external from the body. Endogenous means that something originates from a source internal to the body.
Conclusively: Exogenous ketones are man-made ketone supplements, which are ingested through a nutritional supplement.
When should I take exogenous ketones?
The list of positive effects that exogenous ketones supplements have on our bodies is very long. From mental performance to better diet and fat loss.
Here are some ways to leverage Exogenous Ketones:
Take ketones to get into ketosis faster
Following a strict high fat, low carb diet doesn’t come easy for everyone. For all of you who have been in ketosis before, you know, that once you are out of ketosis, it can take some time to get back into ketosis.
Well, if this is the case then exogenous ketones can be handy, they will help to ramp your body back into ketosis very quickly. Now, this doesn’t mean you can start eating carbs again, but it will help you to get the extra push.
Taking a couple of scoops of ketones supplement, a day, until tests show that you have arrived at ketosis, can be a good start!
Take ketones to avoid the keto flu
When your body transitions from carb burning state to fat burning state, you can experience a lot of nasty side effects. For example, irritability, headaches, low energy, fatigue and so on.
This is the common and normal reaction of your body, as it is adapting to the fat low carb high-fat situation.
The good news is, that you can use exogenous ketones to bridge the gap. In others words, you can feed your body with additional energy to eliminate nasty side effects of the keto flu.
Take ketones to improve athletic performance
Athletes and sports enthusiasts tend to have dramatically higher energy needs for training and competitions.
Exogenous ketones can be a lifesaver when it comes to ongoing energy for their intense activities and explosive movements.
Traditionally, this energy has been coming from sugar, carbs, gels and other supplements. Since you are cut out of carbs thanks to a keto diet, you would need to find alternative energy sources.
Exogenous ketones can be a good alternative energy source for training and competitions.
Take ketones for cognitive benefits
Our brain uses the vast majority of the energy of our bodies, normally this energy comes from glucose in our blood.
When blood glucose levels are reduced, our brains are happy to use exogenous ketones for energy and they are more efficient in the process.
Exogenous ketones can be compared to nootropics which also can improve focus, memory, and faster cognitive performance.
Using EK allows you to provide the brain with up to 6 hours of boosted mental energy, even if you are not constantly in ketosis.
Take ketones for weight loss (but not how you think)
It is a popular belief that exogenous ketones can be used to lose weight. Although in general, this is true, it’s worth to understand how exogenous ketones can help you lose weight on a ketogenic diet.
Keep in mind, eating a ketones supplements do not equal to weight loss. Ketone supplements don’t cause weight loss on their own, they help you to get into ketosis.
Once you are in ketosis, your body will start using fat as the main source of energy which will eventually result in weight loss, reduced hunger and stabilize blood sugar.
If your main goal and motive are to lose weight, then using ketone supplements can get you to your starting point aka into the state of ketosis easier and faster.
Taking exogenous ketones supplements
Okay, so by now you know all the potential benefits you can get when using ketone supplements and your first question may me what is the best ketone supplement and let's call it a day.
Like many other supplements, ketones come in different forms like liquid, powder, and pills. All of them are different and it depends what is best for you.
Keep in mind, that ketone supplement does not taste like sweet chocolate protein powder you may be using during your keto journey. But at the other end, it does not need taste like candy, the goal is to get results, not additional snacking material.
Ketones in the powder form allow you to mix it with your favorite drinks, making it ideal for breakfast keto shakes and for any other meal replacement or addition like bulletproof coffee.
Onnit is one of the ONLY major brands of MCT oil that eschews the cheaper and environmentally less harmful palm oil (in favor of coconut ones). This is more sustainable, better for you and for the world.
Onnit MCT Oil is derived entirely from coconuts and processed to a state of near 100% purity. One of the main qualities of Onnit MCT Oil ist o suppresses your appetite.
How to take it
Typically it's suggested taking one tablespoon of Onnit MCT Oil 1-4 times a day depending on your size and goals. It's popular to use MCT oil for bulletproof coffee: mix a couple of tablespoons with your morning coffee and consider that as your breakfast.
So we already talked about Onnit MCT oil, but now let's go over emulsified MCT oil. The difference between standard and emulsified MCT oil is that emulsified is a more concentrated and flavored option for MCT Oil.
This means you can add it to beverages and have the taste masked while still getting all the awesome benefits. It is an MCT oil which mixes more cleanly with more beverages and has better flavor.
Onnit Emulsified MCT Oil is currently offered in four flavors: pumpkin spice, creamy coconut, creamy vanilla and creamy strawberry.
How to take it
Serving suggestion is a lot like Onnit MCT oil: 1 tablespoon per serving. The only difference ist o take 1 serving per day.
KetoCaNa is an energy drink marketed as a dietary supplement which will also boost your ketone levels.
The awesome part is that it has been on market since 2015 and does not contain any preservatives, artificial colors, and flavors, gluten nor lactose.
KetoCaNa offers a more “barebones” exogenous ketone approach, with the only ingredients being: Calcium, Beta Hydroxybutyrate, Citric Acid, natural flavors and stevia. Each serving has 11.7 grams of BHB and comes in orange flavor.
How to use it
Just add one scoop of powder to 8 ounces of water to dissolve. The ideal time would be 15 minutes prior to your workout.
Ketoforce is also a KetoSports exogenous ketone supplement, however, Ketoforce comes in liquid form instead of powder. It comes in a 16-ounce bottle and is unflavoured.
This is also the main reason why Ketoforce has been receiving criticism: for being hard to drink due to the taste.
How to use it
Consume 3 capfuls per day. Do not exceed the 3 capfuls for the 24-hour period. The best way to consume it is to mix it with acidic beverages which are 4 to 8 ounces.
Keto OS is one of the most popular products on the exogenous ketone market.
Keto OS stands for “Ketone Operating System”. The proprietary blend is developed at the University of South Florida by Research Scientist Dom D’Agostino.
The product comes in tow powdered forms called Charged and Caffeine Free.
As we all know: keto diet does not have cheat days in a classical sense, but stuff happens and sometimes we fall off the wagon.
This has been proven to be a good supplement for anyone who has fallen off the keto wagon and wants to get back on track.
How to take it
Using it is simple: just dissolve one packet in 12-16 ounces of cold water and you can do it up to twice a day.
In conclusion: Why consider exogenous ketones?
Exogenous ketones are a great addition to boost your ketogenic diet journey and achieve all the additional benefits like energy and mental boost.
Ketone supplements are powerful and can have a great impact but you should still understand what you are buying.
Exogenous ketones are a perfect supplement when you have been doing cheating days on a keto diet (although they don’t work the same way as in other diets).
Ketone supplements, in that case, will help you to get back into ketosis once you have fallen off the keto wagon.
Regardless of your goals to increase performance, cognitive abilities or something else, exogenous ketones should be a part of your diet regimen.
These supplements will add some wiggle room into your diet and help to overcome any downfalls you may get.