Beta-hydroxybutyrate (BHB)
Beta-hydroxybutyrate (BHB) is the most abundant ketone in the body, and it is an effective fuel the body can use for energy rather than utilizing carbohydrates first. This allows for more fat to be used as an energy source. It has other important health benefits, such as increased cognitive function, reduced inflammation, increased lifespan, prevention of cancer, and boosted insulin sensitivity. It is produced more when the body is running on fat rather than carbohydrates. Because it is produced more abundantly when fat is being utilized as the energy source, the ketogenic diet is optimal for increasing BHB levels.
A ketogenic diet will consist of about 20-25% of caloric intake from protein, 75-80% of caloric intake from fat, and the remaining 5-10% from carbohydrates. This will cause blood ketones to be between 0.6 and 3.0 mmol/L. By eating a diet predominantly in healthy fats, such as avocado, coconut oil, nuts, seeds, and MCT oil, this will allow for more BHB production. Low-glycemic index fruits and vegetables, such as berries, broccoli, cauliflower, and leafy greens, should also be utilized in order to get a sufficient amount of micronutrients in without exceeding carbohydrate intake.
By combing a ketogenic diet with intermittent fasting, this will create the optimal scenario for increasing BHB production. By fasting for 16 hours per day and having the remaining 8 hours as an eating window, this will increase BHB levels over 0.6 mmol/L and promote weight loss. Exogenous ketone supplementations are a great way to get the body into ketosis when starting out on the ketogenic diet.
Exogenous Ketone Supplements
The body produces three ketones when in ketosis: acetoacetate, beta-hydroxybutyrate, and acetone. BHB is the ketone that is found in exogenous ketone supplements. Ketone esters, ketone salts, and oils are all exogenous ketone supplements that can be used to help amplify a ketogenic diet when the body is not in ketosis just yet. Ketones esters are the raw ketones, such as BHB, that are able to be used quicker and have a better effect at increasing blood ketone levels. The ketone is not attached to another compound, so the body does not have to remove the ketone from anything which allows for instant energy. Ketone salts are where the ketone, such as BHB, is connected to a salt, such as sodium or calcium. They do not raise ketone levels as much as ketone esters, but the taste is far more bearable, unlike ketone esters, and rapid energy is still provided. Side effects are also minimal, making ketone salts an ideal supplement. Oils, such as medium chain triglyceride oil (MCT) oil, can also help increase ketone levels. MCT oil must be broken down indirectly, so it is not as immediate as ketone esters or salts. It can provide longer term energy, but it is high in calories, which can make burning fat difficult.
Ketosis can be hard to maintain and many people experience lower levels of energy. Exogenous ketones are ways to get the benefits of ketosis when food is not being consumed and allow for ketosis to happen faster. Exogenous ketone supplements should be used shortly after a meal with carbohydrates when transitioning into ketosis. This allows for the body to understand that ketones should be used for energy rather than carbohydrates.
Athletes or very active individuals will not truly be able to get all of the benefits of ketosis because they are going to need carbohydrates to have the energy to endure longer workouts and have better performance. It is not practical to have a diet with only 5-10% of caloric intake coming from carbohydrates for those who are active. If too many carbohydrates or protein are consumed, the body will not enter the state of ketosis. On a diet of 2000 calories, this means that roughly 100 calories (25 grams) should come from carbohydrates.