The Beginner’s Guide to Exogenous Ketones
Exogenous ketones. What are they and why should you pay attention to them? If you’ve been wondering what exogenous ketones are, you’re not the only one in the ketogenic dieting world who is trying to get a handle on what they are and how they can help you.
A lot of ketogenic lifestylers are looking for information on exogenous ketones and which healthy living brands (like Perfect Keto) are producing exogenous ketones to fit the keto diet seamlessly. This article will provide you with easy to understand information about exogenous ketones and beta-hydroxybutyrate – the basis of exogenous ketone supplements. With this knowledge, you’ll be able to utilize exogenous ketones in your diet, and show other keto diet practitioners how they can benefit their ketogenic diet experience.
Exogenous Ketones – The Definition
To help you out on your new ketogenic diet, here’s a simple way to understand exogenous ketones and how they can benefit your diet.
Exogenous ketones (ketone supplements) are a way to get ketones into your system without being in a state of nutritional ketosis (exogenous is from outside your body).
Nutritional ketosis is achieved inside your body by adapting your diet to a low carb, high fat diet – via nutrition to get ketones into your blood stream. Beta-hydroxybutyrate (BHB) ketones are created from nutritional ketosis and are the building block of the ketogenic diet.
Exogenous ketones, made from beta-hydroxybutyrate, is the ketone body that helps you achieve the positive results of a low carb, high fat diet. In a state of ketosis, BHB is the ketone that helps your body burn fat instead of carbs for energy.
The word exogenous describes something that is developed from external factors; something outside of the usual production. So in terms of ketones, this means that exogenous ketones are synthetic: created outside of your body by scientists and then ingested for accelerated ketosis.
We assume that you already know what ketones are, but just in case, we’ll give you a brief description of this term as well. Ketones, are organic compounds produced by in your body when your system experiences starvation, or when you restrict carbohydrates and increase fats, which inhibits a starvation-like state that produces ketone bodies.
These ketones are an ideal fuel source for your body and your brain. Studies have suggested that when your body is in a ketogenic state, it utilizes oxygen more efficiently in the generation of energy. In short, ketones are secret weapons for anyone looking to take their body’s fueling system to the next level! – Keystoketosis
Exogenous ketones are ketone supplements that are created outside of your body and taken by you as an addition to your well-defined ketogenic diet. Exogenous ketones accelerate the ketogenic diet and help you burn fat faster.
The Benefits of Exogenous Ketones
Exogenous Ketones let you be more flexible with your diet and help you reduce the strict adherence to the ketogenic diet that you may be struggling with. Exogenous Ketones help you get back into ketosis faster by speeding up the process in your body.
Exogenous ketones benefits:
- Help decrease your appetite thus helping you if you want to try intermittent fasting as part of your keto diet routine
- Benefit your mental clarity
- Boost ketone levels without having to adjust your diet
- Help you achieve the fat burning & energy producing state of ketosis faster – see research
- Help you through the keto flu symptoms by giving your body a boost of ketones
Some people may assume that if they take exogenous ketones they won’t need to adapt their diet to a low carb, high fat diet. They hypothesize that taking exogenous ketones can be a substitute for achieving nutritional ketosis.
It’s a fallacy to assume that you can add a supplement to your diet and forgo positive ketogenic diet eating habits. Don’t make this mistake. Carb restriction and a ketogenic diet are all part of the equation.
However, exogenous ketones will provide you with a kick-start to ketosis, possibly help you work through the keto flu if you are just staring a keto diet, and give you an energy boost before and after an intense work-out so that you can avoid carb-cycling.
Basically, by adding exogenous ketones to your diet, most people will achieve a positive ketogenic result and experience the same benefits and endogenous or dietary ketosis.
You can get a beta-hydroxybutyrate supplement as a way to get your body into ketosis faster and improve your ketogenic diet results – or help you over the hump of the keto flu.
Downside to Exogenous Ketones
Not everyone can handle the boost of ketones in their body. Some people may experience a GI tract upset, and some people may feel like they are too energetic, too keto adapted, and feel uncomfortable.
As with all supplements, you should ease into them over time. If you are concerned about taking a supplement, start with half a dose or less and see how it affects your body. If you are not feeling any adverse effects, add more dosage to your diet daily.
Side note: The Pefect Keto brand I mention below is featured in the podcast on Healthful Pursuit. I recommend you listen to the doctor discussing the Perfect Keto exogenous ketone supplement to understand more about the upside and downside to exogenous ketone supplements. I also tried the Perfect Keto brand vs Samsara Fitness Ketogenic BHB salts, and my review is below:
How to Leverage Exogenous Ketones for Performance
Exogenous Ketones Improve Athletic Performance
To increase your body’s ability to burn internal fuel more efficiently, you need to have a fat burning metabolism – that’s why you are on the ketogenic diet – to burn up your bodies fat stores instead of getting your fuel from carbs and garbage foods. (See our list of what to buy on the keto diet)
Metabolic efficiency refers to the degree to which fat is utilized as a fuel source at any given intensity during exercise. You may be thinking ‘ok, why do I need to know this?’. Well, if you’re an endurance athlete of any type then you probably know that excess fat doesn’t have a lot of benefits. Sure, it may add a little warmth during the winter months, but the weight of excess fat only slows you down, especially when going up hill. If only gravity didn’t exist. So most of you know that losing some fat will make you lighter (as long as you aren’t replacing it with muscle) which will decrease the effects of gravity and you will go up hill faster. This is always a good thing. – AchievePTC
By adding exogenous ketones to your diet, you can modify your diet some. A normal keotgenic diet includes a 4 to 1 ratio of fat to protein or carbohydrates. If you add exogenous ketones to your diet, some people can decrease their fat to carb/protein ratio to almost 1 to 1. This gives you a lot more room to be flexible with your ketogenic diet by adding exogenous ketones to your daily intake.
Why is this good?
Because, CHEAT DAYS… because the ketogenic diet can be difficult to maintain 24/7. Because you want to increase your body’s ability to burn fat faster and boost your energy levels and athletic performance.
Exogenous ketones are a win-win for athletic keto dieters who want an immediate boost to their bodies without waiting for nutritional ketosis to kick in.
Exogenous ketones make life a whole lot easier. Yet, don’t just start taking exogenous ketones and not test your ketosis levels as always. Be sure to experiment to find the right balance of the ketone supplement to take.
How to Take Exogenous Ketones
Exogenous ketones are excellent supplements for ketosis. You can get exogenous ketones in many forms… basically, any way you want to add exogenous ketones to your diet, you are likely to find a product that fits the bill. Like many supplements, exogenous ketones come in different forms. Liquid, powder, and pill forms are all available depending on what suits you best.
If taste is an issue, and frankly, when isn’t it?? The powdered form of exogenous ketones are the best way to get them into your diet. You can add them to drinks, shakes, smoothies, etc. It’s pretty easy to get the exogenous ketones you need with a powdered exogenous ketones supplement.
Measuring Ketone Levels in Your Body
To know the ketone levels in your blood stream you can use ketone strips or test your blood directly. Measuring ketone levels in your blood stream can be more effective and accurate than ketone strips. Most people who start using exogenous ketones notice that their ketone levels jump up a lot, faster, and stay at a more elevated level longer.
Perfect Keto – Recommended by Healthful Pursuit
Healthful Pursuit Keto Diet podcast has a great interview with Dr. Gustin talking about Exogenous Ketones and their benefits and uses. Learn more about Perfect Keto ZERO CARB, ZERO SUGAR ketone supplements and two flavors here.
Keto Drive BHB Salts for Exogenous Ketones
This is a great way to add exogenous ketones to your diet. Learn more here.
This is an excellent powdered exogenous ketone supplement to add to your diet.
Exogenous Ketones Best Selling Products on Amazon
See what your other keto dieters are buying and recommending. Info is imported through the handy Amazon API to make your research experience seamless!
- BURN FAT // ACCELERATE PERFORMANCE - This keto friendly complex of patented beta-hydroxybutyrates (BHB) was designed for the specific needs of the ketogenic lifestyle to help you achieve ketosis and still perform at your peak. Keto Drive is formulated to help support increased blood ketone levels, athletic endurance, mental performance, sustained energy, and fat burn (when combined with exercise!). Get the physical and mental drive you need to power through your day and conquer your workouts.
- REFRESHING FLAVOR - Finally, a BHB drink that actually tastes good! If you've tried other exogenous ketone supplements, you'll agree that most taste horrible. That's simply because the ketones themselves have a very strong taste that's difficult to mask. Zhou's team of experts spent countless hours crafting a refreshing tropical flavor so you can truly look forward to both the taste and benefits of Keto-Drive. You'll just have to taste it to believe it.
- KETO CLEAN - No carbs, no caffeine, no sugar, NO GUILT! Just the highest quality exogenous ketones and a delicious orange mango taste you'll crave.
- CONVENIENT & MIXES EASILY - Keto Drive tastes great with only water, but feel free to add it to shakes, too! The powder mixes easily into cold beverages, and is convenient for travelling or your daily trip to the gym. You won't want to be without it!
- EFFORTLESS KETOSIS - Perfect Keto exogenous ketones get you in ketosis. Our beta-hydroxybutyrates (BHB) formula was designed for those on a ketogenic diet, or others who may struggle to get back into ketosis after eating carbs. Perfect Keto raises blood ketone levels, improving athletic endurance, mental performance, and energy levels. Sustained ketosis has even been known to aid in weight loss efforts.
- NO ADDITIVES - Perfect Keto base contains ZERO carbs, ZERO gums or fillers, and ZERO sugars. Check the labels of other exogenous ketone products and you'll find plenty of gums, binders, fillers and other junk. Not here.
- EASY TO USE - Our base product mixes easily with water, coconut milk, coffee and shakes. It's the best-tasting exogenous ketone supplement out there, with none of that fake tangy taste you get from fillers and other artificial ingredients.
- MADE IN THE USA - Perfect Keto Base contains high-quality beta hydroxybutyrate (BHB) that's been extensively lab tested for purity, quality and efficacy.
- GET INTO RAPID KETOSIS NOW - SHEER KETONES exogenous ketones complex is designed to raise your blood ketone levels and get you in ketosis fast, helping you burn fat, boost energy, and increase physical performance almost instantly. Designed for those on a low-carb or ketogenic diet, this powerful beta-hydroxybutyrates (BHB) salts supplement is formulated to help you enjoy the most rewarding workouts of your life and power through your day with ease.
- 100% CARB-FREE, SUGAR-FREE, & NATURALLY FLAVORED - SHEER KETONES contains NO carbs, NO sugar, and NO artificial/hidden ingredients. What you see on the label is what you get - a simple, yet incredibly powerful supplement to help you get into ketosis fast and enjoy all the fat-burning, performance-boosting results you're looking for.
- GREAT-TASTING, EASY-MIXING - SHEER KETONES delicious Blackberry Lemonade flavor mixes easily with water, shakes, or anything else you're drinking. PLUS, there's none of the super-sweet, tangy, gross taste that other Ketones powders have.
- MADE IN THE USA - SHEER KETONES contains the absolute highest-quality beta-hydroxybutyrates (BHB) salts available and is manufactured exclusively in a GMP-certified facility here in the U.S.A. to guarantee the highest levels of purity, quality and efficacy.
- TONS OF ELECTROLYTES! NO SUGAR, NO CARBS, NO CAFFEINE, NO JITTERS! 14.6 grams of exogenous ketones and electrolytes per serving in a delicious lemon lime flavor with a scoop for easy measuring. Blended with sodium beta-hydroxybutrate (BHB salts) and calcium for easy absorption, along with magnesium, zinc, and potassium for endless benefits!
- BURN STORED FAT FOR ENERGY, ACCELERATE PERFORMANCE, INDUCE KETOSIS. Increase athletic endurance, mental clarity, and sustained energy. Struggling to get into ketosis after a cheat meal or a weight stall? Suffering from the keto flu? Raise your blood ketone levels and achieve success with the ketogenic diet. Eliminate brain fog, poor habits, and hangovers.
- GREAT TASTING REFRESHING LEMON LIME FLAVOR THAT'S CONVENIENT TO MIX: Dissolves and blends easily in cold liquid. Contains no sugars, sweeteners, fillers or additives and sweetened with stevia extract and natural flavors. Create best tasting beverages and combine with mct oil and other ketogenic products for consumption.
- BENEFITS OF BURNING FAT FOR FUEL: Accelerate your fat burner process and start burning fat as energy. Great boost as a preworkout powdered drink supplement to enhance physical performance and endurance, brain alertness, mental clarity and awareness. Maximum recovery time.
- KETOGENIC, LCHF, PALEO FRIENDLY: Dairy and Gluten free. Made in the USA using only the highest quality ingredients. Kosher, vegan and contains no artificial colors or preservatives. Natural flavoring. BPA free bottle and packaging.
- 11.7g GoBHB® Per Scoop (Measurable Blood Ketones In 45 Min Or Less) (15 Servings)
- Burn Stored Fat As Fuel (No Stimulants) Makes Losing Weight Easy! (Purest Quality)
- Increase Endurance, Clear Brain Fog, Boost Mental Clarity, Imroved Fat Loss w/ Free IKDiet Food & Exercise Plan. Delicious Orange Tart Taste (Gluten-Free)
- Messing Up With A Cheat Meal This Puts You Back Into Keto (GMO-Free)
- Delicious Orange Citrus Taste (Easy To Mix) (15 Servings) IKDiet Compliant Phase 1
- ✅ENJOY A GLASS OF PURE ENERGY EVERY SINGLE DAY!-Looking for an easy and delicious way to boost your metabolism and increase your physical energy levels? The HealthyWiser KetoFastis here to make your life easier!
- ✅FAST-ACTING & NUTRIENT-RICH FORMULA FOR MAXIMUM RESULTS!-Unlike other keto supplements, our healthy ketone powder formula will help reach and sustain an extended state of Ketosis naturally!
- ✅SUPPORT YOUR WEIGHT LOSS EFFORTS!-Struggling to shed those extra pounds? The KetoFast dietary supplement will help curb your appetite and enhance your metabolic rate, thus improving the absorption of nutrients!
- ✅POUR, STIR, SHAKE 'N' GO! -Enhance your natural energy flow without the irritating jitters of caffeine or stimulants by simply adding a scoop of KetoFast premium ketone-enriched powder to your water or shake!
- ✅BE HEALTHY & WISER INSTANTLY! -The HealthyWiser metabolism-boosting and brain health-enhancing ketosis powder dietary supplement is backed by our30-dayhassle-free, full money back guarantee!
- 14.6g OF BHB SALTS PER SERVING: Giant Keto's patented beta-hydroxybutyrate blend was created to help you reach ketosis in under an hour and keep you in that desired state to burn fat with more of the critical BHB salts than any other exogenous ketone supplement on the market.
- UNIQUE INGREDIENT PROFILE: Keto contains unique ingredients that help increase blood ketone levels while boosting physical performance and aiding with the fat-burning benefits of a ketogenic diet and exercise.
- SETS THE STANDARD FOR TASTE: The flavor experts at Giant Sports made it a priority to create 4 of the best-tasting keto powders on the market in order to help with the typical tart taste of BHB ketones.
- 100% OPEN LABEL: Keto is the FIRST fully open-label ketone supplement available without any blends or misleading labels.
- THE FORGIVENESS FACTOR: Giant Keto can help erase the worry of slipping up on your ketogenic diet and keep you on track and in ketosis.
- FOR A BODY AT PEAK PERFORMANCE - Zenwise Health's Keto-Lift BHB is a high-quality powdered diet ketone complex that features goBHBTM, a special blend of beta-hydroxybutyrates that help the body reach a ketogenic state without fasting in order to drive your healthy lifestyle to the next level.
- ENERGY & FOCUS - Keto-Lift beta-hydroxybutyrate supports blood ketone levels in the body by delivering a sustained burst of pure and jitter free energy that promotes mental clarity and focus to keep your brain and body powered up all day long.
- FOR EXERCISE & PERFORMANCE - This BHB product also works as a powerful preworkout supplement that keeps your body running at high-performance all day. BHB can help accelerate muscle recovery after any workout to keep fitness goals on track, and can be taken as a pre-workout diet supplement for running exercises, weight lifting gym regimens, and sports activities to ensure maximum athletic endurance levels.
- HELPS WITH METABOLISM & WEIGHT LOSS - When coupled with proper exercise habits, this Keto BHB powder formula supplements your quest for weight loss by helping the body burn fat fast. When your body gets into Ketosis, it reaches a metabolic state where your body is using fatty acids for its primary source of energy instead of glucose (sugar) to shed pounds and slim down.
- EASY TO MIX & TASTES GREAT - This Keto BHB from Zenwise Health features a delicious juice like Raspberry Lemonade beverage flavor that will mix and shake well with any water based drink and baked snacks from your cookbook for easy on-the-go daily use. Best of all, this BHB is formulated with absolutely no carbs plus no caffeine like coffee has in order to ensure that your BHB drinks are as clean and pure as possible.
- 12.1g Beta-Hydroxybutyrate per Serving! POWERFUL Stimulant Free Mental & Physical Energy! Can Assist With Craving Reduction! Assists Entering and Staying in Ketosis. Can help with "Keto Flu" and initial Ketosis transition.
- Non-GMO, Free of ALL allergens, 100% Pure! Comes with Measuring Scoop!
- Calcium, Magnesium, Sodium BHB Salts in a favorable ratio blend! (UNFLAVORED - No Sugar or Sweetener!) - Sodium/Calcium blends that lack Magnesium can create a mineral imbalance over time and are not ideal for long term use without additional magnesium supplementation. Our blend is perfect for those who want a sustainable long term BHB Supplement that will not create a mineral imbalance.
- 58g Size - 4 Serving Sampler Size! - Why? Many people are curious to try BHB salts but afraid of the taste or to risk spending a large amount of money only to feel it isn't right for them! NEW USERS: Start with a lower dose to assess your personal tolerance
- Tested for Mold, Yeast, Bacteria, Heavy Metals, Chemicals & Pesticides
- Beta-hydroxybutrate (BHB) in an easy to mix powder (sodium/calcium blend)
- KetoCaNa is similar to our Ketoforce product in that it contains the endogenous ketone body beta-hydroxybutrate (BHB)
- Consumption of KetoCaNa before exercise can result in significant decreases in oxygen demand and increases in performance and may also heighten mental acuity and performance.
Why add Exogenous Ketones to Your Diet?
If you are considering adding exogenous ketones or a beta hydroxybutyrate supplement to your diet, take a listen to this excellent keto diet podcast from Primal Edge Health. Tristan is one resource in the ketogenic diet world who has proven over and over again to be top-notch and thorough with his information. Learn how to take ketones and improve your keto diet for weight loss – taking ketones is actually as simple as getting a ketone supplement.
Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the keto diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey.