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Diet Food Stuff » Keto Gummies for Weight Loss: Benefits, Side Effects, and Efficacy

Keto Gummies for Weight Loss: Benefits, Side Effects, and Efficacy

Keto Gummies

The keto diet is all the hype these days. Many celebrities and athletes, such as Megan Fox and Lebron James, have actively endorsed this diet for its impressive health benefits. While the keto diet may seem easy for them to follow, things aren’t as smooth for most of us. 

The keto diet is a high-fat diet that requires you to eat lots of fat while curbing or eliminating sugar and carbs. This means you’ll have to give up on your favorite pasta and replace it with meat, fish, and eggs. That’s hard!

No wonder why keto gummies have become the new sensation. 

These gummies claim to keep you in ketosis, a state in which your body uses ketones (molecules that the liver produces when breaking down fats) instead of glucose for energy. This leads to reducing your body mass, making you appear slimmer. 

However, these are just claims from the manufacturers. So, what’s the reality? Are keto gummies for weight loss really effective, or are they just another overrated trend? 

Let’s find out the answers in this post. 

What Are Keto Gummies for Weight Loss?

Keto gummies are chewy supplements that help people follow the ketogenic diet more efficiently. They are supposed to provide exogenous ketones for energy, relieving the body from manufacturing its own ketones and then consuming them. 

But what are ketones? These are molecules or bodies that the liver produces when breaking down fats to keep your body energized and hydrated. In the keto diet, your body uses ketones as fuel instead of glucose, which is its usual energy source. 

Since you consume very little sugar or carbs in a keto diet, you don’t have sufficient glucose for energy. So, the keto gummies keep your body in the state of ketosis, helping you eventually lose weight. 

However, not all types of keto gummies for weight loss contain exogenous ketones; some have apple cider vinegar (ACV) as the primary ingredient. While ACV’s benefits for weight loss aren’t scientifically proven, it’s believed to curb appetite and hunger. 

What Does Keto Gummies Contain?

All types of keto gummies with exogenous ketones contain D-beta-hydroxybutyrate (D-BHB) ketones as the primary ingredient. Our bodies also make their own D-BHB ketones to cope with the lack of energy caused by low blood sugar and insulin levels. 

These ketones are also used in supplements, mentioned as BHB ketone salts, including magnesium BHB, calcium BHB, and sodium BHB, on the product labels. Besides D-BHB ketones, keto gummies for weight loss also have:

  • Sugar
  • Coconut oil
  • Apple cider vinegar (ACV)
  • Ginger extract
  • Natural flavorings
  • Sugar alcohols like sorbitol, maltitol, and xylitol
  • Medium-chain triglycerides (MCTs)
  • Organic pomegranate juice powder
  • Organic beet juice powder

These ingredients work together to make keto gummies an excellent supplement for weight loss and digestive issues. They also support the ketogenic state, keeping you going longer with high fat and low carb intake.

It’s important to notice that keto gummies aren’t regulated by the Food and Drug Administration (FDA). These supplements are only marketed for aiding weight loss, with little to no research proving their effectiveness.

Keto Gummies for Weight Loss: Are There Any Benefits?

Keto gummies benefit overall health because of the list of natural ingredients they contain. Although there is limited research on the keto gummies benefits, we are not sure about its long-term effects on your weight loss journey. 

There is also insufficient information about whether keto gummies can help you manage ketosis. But if they actually contain coconut oil, ginger extract, ACV, and beetroot juice, we can assume that they can decrease appetite and boost our weight loss journey. 

Here are some potential benefits of keto gummies for weight loss:

Coconut Oil

Coconut oil is a fat-rich ingredient ideal for keto meals. A study found that adding fat-rich foods to your diet can increase your stomach’s volume, making you feel full for a longer period than low-fat ingredients.

However, more research found that this feeling of fullness isn’t caused by fatty acid saturation. So, it’s unclear if coconut oil actually promotes weight loss or reduces appetite.

Coconut oil is also associated with decreasing belly fat. A study was conducted on 20 obese adults who were administered 2 tablespoons of coconut oil daily. After 4 weeks, the male participants experience a reduced waist circumference

Another study conducted on rodents also found that coconut oil may reduce belly fat. Still, the findings aren’t conclusive in proving the benefits of coconut oil in keto gummies for weight loss.

Apple Cider Vinegar (ACV)

Many keto gummies contain ACV due to its support for weight loss. Experts believe that the acetic acid component in ACV can suppress appetite and induce feelings of fullness. This causes you to consume fewer calories a day, leading to weight loss.

ACV is also associated with increasing body heat, which leads to burning more calories. 

In a 2018 clinical trial, 39 overweight or obese participants were divided into two groups, each consuming a calorie-restricted diet. One group was the control group, and the other was administered 30 ml of ACV daily. 

After 12 weeks, the participants who consumed ACV experienced decreased body weight, body mass index (BMI), and hip circumference. They also reported higher HDL (“good”) cholesterol levels than the non-ACV group.

Therefore, ACV is an excellent ingredient in keto gummies for weight loss benefits.

Ginger Extract

Ginger contains gingerols and shogaols, two compounds that activate several biological activities in the body, promoting an active metabolism. 

A research study found that obesity damages free radicals in the body, causing intense oxidative stress and inflammation. Ginger controls these free radicals while coping with inflammation with its remarkable anti-inflammatory properties. 

Another study on overweight men reported that ginger keeps you full for long periods. These benefits contribute to the eventual weight loss with optimal use of ginger in your diet.

Beetroot Juice

Keto gummies for weight loss also contain beetroot juice powder, a nutritious, low-calorie ingredient. Beetroot has a high fiber content that slows digestion and keeps you feeling full for longer. 

Moreover, beetroot juice is believed to decrease weight and body fat percentage with daily consumption. Some people have also observed improved body mass index (BMI). Daily consumption of beetroot may also help you control your snacking temptations.

One study found the efficacy of beetroot supplements in enhancing exercise tolerance, enabling you to work out for longer and achieve your ideal body weight. Another research reports that beetroot’s antioxidant content (betalains) control inflammation and oxidative stress. This leads to an overall improved metabolism and reduced weight. 

These are only some of the expected benefits of keto gummies. There is no definite research that proves them, so it’s always better to consult a doctor before you add these gummies to your diet.

In fact, these gummies may increase the amount of ketones in your body too much, preventing your liver from producing them naturally. This may make it even harder for you to stay in ketosis.

Keto Gummies Side Effects

Keto gummies for weight loss may help you lose weight, but things aren’t always this good. Some people have reported potential side effects of taking these supplements. These include:

  • Nausea
  • Vomiting
  • Headache
  • Gastrointestinal issues like diarrhea
  • Low blood sugar

These keto gummies side effects may be due to the presence of sugar alcohol. Supplements that contain sorbitol (a common sugar alcohol) can also result in severe gastrointestinal distress.

Some keto gummies also contain herbal extracts, such as garcinia cambogia, which may interact with medications that you’re already taking. They may also cause headaches, liver toxicity, diarrhea, and nausea. 

To avoid all these symptoms, always speak with your doctor before taking keto gummies for weight loss.

What Are the Best Keto Gummy Alternatives?

If you want to achieve most of the keto benefits, you should include whole foods that support the ketogenic diet. These include avocados, nuts, seeds, and lean proteins like chicken, beef, and fish. 

You can also rely on low-carb vegetables. All these options make great alternatives to keto gummies. 

Moreover, consider doing physical activities and consuming a well-balanced diet to lose weight. This strategy is much safer and more sustainable than using keto gummies for weight loss. 

Keto Gummies for Weight Loss: Should You Try Them?

Keto gummies may or may not work; it isn’t something you can be sure of. Your body is different from your friend’s. So, if these gummies have worked for them, it doesn’t mean they will work for you too.

Before you try keto gummies, you should first examine your diet to find what’s stopping you from staying in ketosis. Are you doing something wrong with your carb intake, or do you still feel hungry even after having dinner?

Whatever the reason is, you should always try to adjust your diet first before including keto gummies in your routine. Ensure you’re consuming foods that fulfill your calorie intake and make you feel full throughout the day.

However, if you want to boost your weight loss efforts, there is nothing wrong in giving keto gummies a try. But don’t forget to consult a registered dietician beforehand, especially if you’re already taking any medication. Better safe than sorry!

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