Companies may try to sell you “exogenous ketones” such as BHB (beta-hydroxybutyrate) or “keto pills”. Exogenous means they are coming from an external source and your body is not making them naturally. These exogenous ketones are being marketed in a way that makes you think you can take a pill to reap all the benefits of ketosis without changing your diet at all. Ketosis does not work that way. You have to cut out the carbs. I think the majority of people on a low carb diet do not need additional exogenous ketones. Although, it may have its place for people who are battling neurological disorders. Someone using a ketogenic diet to treat something like dementia or seizures could potentially benefit from a higher ketone level. This would be something you need to discuss with your physician if you are on a therapeutic ketogenic diet for a medical condition. Dr. Dominic D’Agostino has been working on some interesting ketone research. His lab has been studying the effects of a ketogenic diet and ketone supplementation on oxygen toxicity (a risk factor for scuba divers and astronauts), neurodegenerative diseases, seizures, and cancer. You can read more about Dr. D’Agostino’s work with ketones HERE. If you or a loved one are suffering from epilespy, please check out The Charlie Foundation for some great info on therapeutic ketogenic diets for seizures. 

If you are on a ketogenic diet solely for weight loss, I will recommend you stay away from exogenous ketones. Here is why. Your body is using ketones via fat metabolism for energy instead of glucose. Until you become completely fat adapted (which could take weeks to months), your body will be spilling out excess ketones through your breath and urine. This is why you will see urine ketone monitoring strips on the market (which I also do not use). It is also why you may have “keto breath” in the beginning or a metallic taste in your mouth. This goes away when you become fat adapted because your body learns to use all these ketones effectively for energy rather than spilling them out. Now, if you are taking in exogenous ketones, those are extra ketones your body has to use for energy before tapping into your fat stores. Make sense? So, I feel that exogenous ketones may have their place for certain diseases and disorders but further research is needed. I feel they are not necessary for weight loss and could potentially slow weight loss down. 

Another “keto pill” companies may try to sell you are MCT oil pills. MCT oil is great! It stands for medium chain triglyceride. MCTs are found in coconut oil. This specific fat can be separated from the other fats in coconut oil and sold as a separate product. MCTs can naturally put you into a deeper state of ketosis (if you are already on a ketogenic diet). This is not the same as exogenous ketones and is a short term boost that will not slow your weight loss. It also has been shown to increase mental clarity and energy levels. MCTs are a quick energy source as they go straight to the liver to be metabolized. I do like to put either coconut oil or a splash of MCT oil in my coffee for a morning fat boost. I feel that it really helps me focus in the morning. You can see the one I use HERE. You will see that I use an actual bottle of oil. You will not get enough MCT oil to make any kind of difference in a pill form. You would have to take numerous pills at a time to get the equivalent of a teaspoon or tablespoon of MCT oil. Therefore, I think MCT oil in a pill form is a rip off. Save your money and buy an actual bottle of oil if you want to try MCTs. I do not think that it is a requirement to take MCTs on a keto diet. They are also not a weight loss miracle like some companies try to advertise in order to take your money. They are just another great fat source you can use on a low carb, high fat diet. Since MCTs are absorbed and metabolized so quickly, they can run through you quickly, if you know what I mean. Start off will small amounts like a teaspoon or less and work your way up to a tablespoon as your body adjusts to avoid running to the restroom.