The keto diet first became popular in the United States back in the 1920s, originally as a way to treat epilepsy. But starting in the 1970s, the keto diet began to show up as a weight-loss method. Over the last 15 years, it has grown rapidly, and you can now see keto ads everywhere on Facebook, including for the keto diet and keto gummies.
Keto is a low-carb, high-fat diet. The goal is to get your body into a “ketosis” state, so it burns fat instead of carbs for energy.
As the Keto diet has become popular, many Keto products have come to market, and Keto gummies are especially popular. Keto gummies not only satisfy a sweet tooth but also help maintain ketosis and support weight loss, making them a big hit.
For those who don’t have time or don’t enjoy exercising to lose weight, keto gummies are a good choice. They are easy to carry, can provide some energy, increase fullness, and help reduce food intake.
Ingredients and Main Roles of Keto Gummies
Typical Keto gummy ingredients include the following, each tied to Keto and weight-loss goals:
- D-BHB (D-beta-hydroxybutyrate): This is a main ingredient in exogenous ketones, which can quickly raise ketone levels in the body to help reach ketosis.
- MCT Oil: MCT oil quickly turns into energy, helps keep ketosis going, and may help reduce fat storage.
- Apple Cider Vinegar (ACV): Said to boost metabolism and control appetite, it may also help with blood sugar management.
- Green Tea Extract: Contains antioxidants, boosts metabolism, and can help burn fat.
How to Tell If You’re in Ketosis
There are a few ways to see if you’re in ketosis. The easiest way is to use tools like blood ketone meters, urine test strips, or breath testers. These methods are accurate but can be complex. There are also simpler ways to check.
You might be in ketosis if you notice these signs:
- Fruity Breath: A fruity smell from ketone metabolism, similar to nail polish remover.
- Reduced Appetite: Ketones suppress hunger, so feeling less hungry is common in ketosis.
- More Energy: Once adapted, many feel more energetic and mentally clear.
- Increased Urination and Thirst: Water loss can lead to more trips to the bathroom and thirst.
- “Keto Flu” Symptoms: Headache, nausea, and fatigue can happen briefly when starting ketosis.
Is Keto Gummy a Scam?
Why do some people use keto gummies for a long time without weight loss? Some may think keto gummies are a scam, but is that true?
Science shows that exogenous ketones like D-BHB can raise ketone levels, which can help suppress appetite and boost energy. Keto gummies have D-BHB and can help the body enter ketosis, so it’s clear that they support weight loss.
While Keto gummies can provide ketones, whether they keep users in ketosis depends on their diet and body. Some people think Keto gummies replace the Keto diet itself. Actually, Keto gummies are more like a supplement to boost weight loss for people already following a low-carb diet.
When people say keto gummies are a scam, it’s often because they thought they would lose weight just by eating the gummies. Ads may also overpromise results, making some expect too much. If someone only takes keto gummies without following a keto diet, they may not see the results they want.
How to Use Keto Gummies for Weight Loss
- Keep carbs low. Make sure to stay within ketosis carb levels (usually 20-50 grams per day).
- Track calories. Keep a moderate calorie deficit.
- Choose high-quality keto gummies with simple ingredients and low carbs.
- Add physical activity, including cardio and strength exercises.
- Get good sleep and manage stress through activities like meditation and yoga.
- Monitor your ketosis status with blood, urine, or breath ketone tests.
- Consult a professional. If you’re not seeing results, check with a nutritionist or doctor to rule out any health issues.
One last note: Keto gummies are not for everyone, especially people with diabetes who may need to be careful due to potential blood sugar effects. It’s best to check with a doctor before use. Also, people who don’t adjust well to low-carb diets may not find keto gummies suitable.