It is not uncommon for people of all fitness areas looking to lose weight to rave about the topic of a ketogenic diet. Now, a ketogenic diet is basically a method of dieting that is extremely low—not absent—in only carbohydrates for one purpose: to force the body into breaking down fats as energy. This is known as ketosis. When the body is in a state of ketosis, it is not in a state of starvation, but instead has been coerced into utilizing alternative methods of energy production, as opposed to the normal usage of glucose. This method is ketogenesis, or the breakdown of fatty acids into ketone bodies.
Ketone bodies in structure are acetoacetate (AcAc), beta-hydroxybutyrate (βHB), and acetone. In the liver, acetyl CoA, the same molecule used to kick off the production of energy via the TCA cycle using glucose, is produced by fatty acid oxidation and is converted into AcAc and βHB. During the process of ketolysis, the ketone bodies that have transferred to non-liver tissue mitochondria are then converted back into acetyl CoA, which will then enter the TCA cycle to produce energy. AcAc and βHB are small enough to go between cell membranes, a necessary component in order to maintain fuel to your brain and peripheral organs during these bouts of dieting or large energy expenditure.
Under normal circumstances, people produce ketone bodies once their cells have been depleted of the glycogen stores. The road to utilizing ketone bodies for energy is not without obstacles, as there are factors that influence the utilization of ketone bodies. Differences in tissue and muscle fiber types, actual amount of circulating ketone bodies, compounding nutrition, exercise protocols, as well as conditioning level can all influence the uptake and utilization of ketone bodies.
Now, what has become a recent trend in supplementation is developing methods to better utilize ketones and maximize energy production. Following the findings of the beginning stages of research out there discussing exogenous ketones and their benefits towards athletes, more and more of these products have hit the shelves. There are a few different types out there. Some will be compounded with sodium, calcium, or potassium (salts), which do not report major results when taken alone, but may have a better chance if taken with MCT oil. The reasoning behind this is that when compounded with MCTs, the protein:fat ratios are more in sync with how a traditional ketogenic diet would be performed. The most beneficial, likewise the most expensive, according to research today is utilizing ketone esters (R,S-1,3-butanediol acetoacetate diester and R)-3-hydroxybutyl (R)-3-hydroxybutyrate ketone monoester). These will help increase βHB and allow for similar results as if you were following a ketogenic diet or fasting for a long period of time. As with most supplements, the research is still in the beginning phases, but there have been studies that do hold true to the positive claims of utilizing exogenous ketones.
Energy production: Exogenous ketone supplementation in animals showed that βHB is rapidly elevated for up to 8 hours, meaning that ideally there are more βHB bodies circulating in the blood stream able to uptake into tissue to be converted for energy. People who have used exogenous ketones can attest to this sense in the bounce of energy that happens once they use the supplement. Another interesting part about ketone bodies is that they produce more ATP while utilizing the same amount of oxygen as glucose or fatty acids do, or in other terms, higher efficiency.
Blood glucose/glycogen stores: Synthetically derived ketones seemed to lower blood glucose levels, but this does not affect brain functioning as ketones can be used for energy by the brain. Ingesting ketone bodies help save the glycogen stored in your muscles and instead persuade them to use the intramuscular fat reserves (triacylglycerol).
Protein sparing: Post exercise reports show that exogenous ketones help prevent protein breakdown as well, which can greatly aide in recovery.
Inflammation: Speaking of recovery, there have also been reports of inflammatory control post-workout as ketone bodies help to lower lactic acid during exercise.
Muscle types: In regards to differences in muscle types and ketone bodies, skeletal muscle with more type I muscle fibers will uptake and utilize more ketone bodies than other types of muscle fibers. Highly trained athletes tend to have higher type I fibers, meaning that these types of athletes may benefit the most from exogenous ketone supplementation. Skeletal muscle will also slow glycolysis as it begins using the ketones.
Cholesterols: Keeping in mind that the ketogenic diet is very high in fat, one of the main issues of concern is that there could be alterations in HDL, LDL, total cholesterol, and triglycerides, but studies show that ketone supplementation did not affect any of these significantly within 4 weeks.
For those who have fat consumption intolerances: Exogenous ketones may be beneficial to those who do not want to partake in the traditional ketogenic diet protocols due to missing gall bladder, liver issues, fat intolerances, or dislike of the taste of a high fat die.
So, what you can expect when supplementing exogenous ketones? Many users report getting a jolt of energy, similar to an energy drink without the worry of caffeine. Some even say that they get enhanced focus during their lifts. Hunger suppression is also another big factor reported.
Keep in mind of your goals! If you are trying to lose excess fat, then taking a supplement that is the immediate end product of ketogenesis will inhibit your own fat loss, as the ketone bodies in the supplement will be used far before your body decides to give up any fat reserves for breakdown. If you are already dieting to a point of low carbs and are doing endurance training/aerobic training, this may be the product for you, as it will provide your body, brain, and heart with a kick of energy in addition to your higher carb and fat diet. It can also have some anti-inflammatory properties, which is always beneficial to any athlete who trains consistently. But beware because over consumption of exogenous ketones may lead to some GI distress.
Finally, exogenous ketones and the ketogenic diet are not synonymous. If you are looking to reap the benefits of a ketogenic diet, then you will have to actually adhere to a ketogenic diet and let your body do the work. Exogenous ketones are not a quick fix to a poor diet. When taken under the right circumstances, you can attain the benefits of added energy without needing to tap into your own reserves as well as gain some inflammation protection.
Fun facts about ketones:
You can always find ketone bodies present in your blood
During the hours at night you are asleep, ketone bodies produce roughly 2-6% of your body’s required energy
If ketones build up in your body, the acetone portion of the structure will be exhaled and in turn give your breath the smell of nail polish remover
Ketone bodies are elevated in people with diabetes
There is investigative research documenting that exogenous ketones may be a helpful for people Parkinson’s disease, epilepsy, ALS, Alzheimer’s, some cancers, and Poly Cystic Ovarian Syndrome
Disclaimer
All programs and articles provided are intellectual property of James Shmagranoff. No copies or redistribution of these is allowed without express permission from James Shmagranoff. James Shmagranoff is not a doctor and nothing contained within this article is to be taken as medical advice. Always follow the directions of your medical practitioner.
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