The beauty of the keto diet is that you don’t need to buy any special food, integrator or expensive coaching to loose weight and improve you health.
Yes, there are some vitamin and minerals that could be good for you (more in another article), but at the end of the day you just need to ditch the carbs and use the amount of fats in your diet as a leverage to reach your goal, that being weight loss, athletic performances improvement or muscle gain.
It’s that simple.
Now, I like being in ketosis because of the health benefits, the amount of energy available all day long, the mental acuity, the reduction of inflammation and the improved immune system. My body produces all the ketones I need and I’m able to keep my body fat at a very low percentage without any effort and indulging in the food I love. For me, buying expensive exogenous ketones would be a colossal waste of money,
But not everyone is me, and I understant the allure of a “magic” product that could put you instantly into ketosis, or so they say.
Now, it’s important to understand that having some ketones in your bloodstream doesn’t necessarily mean that you are in ketosis. Ketosis is a methabolic state where fat stores are broken down to produce energy, and has nothing to do you exogenous ketones. You can gulp down plenty of those integrators and still not be in ketosis, therefore without all the benefits (inclusing weight loss) that this state means.
If you are an elite athlete though, things could be different. In the last few years we’ve seen a significant number of athletes switching to a keto diet to improve their performances (especially in endurance disciplines) and reducing inflammation, cortisol levels and recover time after intensive training or competitions.
If you are one of those athletes, you could benefit from assuming exogenous ketones immediately before and during a competition: there is no clear proof that it will improve your performances if you are already fat adapted, but it seems likely that it could give you some advantage especially in high intensity sports.
And if you are an elite athlete, the cost/benefit ratio of any integrator is evaluated in a different way compared to a plumber or a housewife that just want to lose weight.
As usually, my short answer: don’t throw money to exogenous ketones is you want to lose weight, try them if you are an elite athlete and you want to improve your athletic performances.