I’ve been full-time on a keto diet for about four years in total at this writing.
I’m always learning more about keto, and one of the things I’ve learned is that I can use BHB (beta-hydroxybutyrate) to help ease transitions into and out of ketosis.
For example, if I’ve been off keto for a while (or if I’ve accidentally knocked myself out of ketosis), and I’m choosing to go back into keto, I can take BHB in the transition period while my body is switching from using glucose as fuel to using ketones. It can ease some of what people call the keto flu- the brain fog, and the low energy.
There are also times when it’s not productive and even counterproductive to take BHB around ketosis, here are some instances of when and when not to:
When to use BHB:
Using BHB when transitioning from glucose burning to ketone burning can help ease the transition, which many people call the “zone of misery” or the “keto flu.” When your body is not quite producing enough ketones, but you’re depriving yourself of glucose at the same time.
The other instance in which I use it is when I am in a period of being full-time keto, but I’ve slipped and eaten too many carbs and knocked myself out of ketosis. I find that one or two doses in a day of BHB can help with the keto flu symptoms as I get back to burning ketones.
When not to use BHB.
When I’ve knocked myself out of ketosis by eating too much glucose, it’s very helpful to take one or two doses of BHB, maybe even three. But too many doses of BHB will make your body lazy and make it so that your body is burning the ketones from the BHB rather than producing its own.
So it’s good as a temporary transitional aid, but not as an ongoing use practice.
How do I know I’m back in ketosis?
It’s pretty clear that there’s a calm and low-key, energized feeling when I’m burning ketones. Mental clarity.
I sometimes use pee-strips to test it, but not much anymore because I know. I can feel it.
What does BHB Do and what are some other use cases?
Beta-hydroxybutyrate (BHB) raises blood ketones.
Other use cases:
- Travel- Missed meals and airport food can cause energy dips and glucose swings. BHB can smooth energy, support mental clarity, and help control appetite.
- Illness- Low appetite and higher stress hormones reduce available fuel. BHB provides usable energy without stressing digestion.
- Carb slip- A brief insulin spike can drop ketones temporarily. One dose of BHB can ease the transition back to fat-burning.
Guidelines
Use one dose, same day only. Don’t use it daily or to force ketosis. Think buffer, not booster. It won’t help you be more in ketosis, it will help you with transitions though.
If you liked this article, you might also like this one: What is the Keto Flu?
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