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  • Tim James

Ultimate Guide To Keto Gummies For Weight & Fat Loss

Updated: Dec 15, 2023

Keto Gummies - Your Ultimate Guide

Heard of Keto Gummies? Or maybe you've heard of them as Apple Keto Gummies (or apple cider gummies). Whatever you call them, these little gummies can apparently help you lose weight by chewing two of the cute little teddy bears twice a day. But do they really work? What's in them and how do they work for keto and weight loss?

This is your ultimate guide to Keto Gummies. We lift the hood on these apple cider vinegar chewy delights and give you the full run down so you can make an informed choice if they are the weight weight loss supplements for you.

So, without further ado, let's party!



What are Keto Gummies?

Five bottles of keto gummies
There are a wide variety of Keto Gummies on the market, but do they really work?

The ketogenic diet has taken the health and fitness world by storm, with its focus on low-carb, high-fat eating patterns. While adhering to keto principles can lead to impressive weight loss and improved metabolic health, the diet can also be quite challenging, especially when it comes to satisfying sweet cravings. Enter keto gummies – a delicious and convenient solution that brings sweetness to the keto lifestyle.

But what exactly are keto gummies and do they work?

Understanding Keto Gummies

Keto gummies are enticing treats that have been carefully crafted to align with the principles of the ketogenic diet. They offer a sweet and fruity flavour while containing minimal carbohydrates, which is a crucial aspect of the keto approach. The primary goal of keto gummies is to provide individuals following the diet with an alternative to traditional sugary candies and snacks, without derailing their progress into ketosis. Apparently, they also help with boosting metabolism, losing fat, and higher energy levels, amongst other things. The ingredients work together to bridge nutritional deficiencies and deliver the ideal dosage of BHB ketones, helping with efficient fat burning and facilitating weight loss. Or so they say.

They sound great, but do they work?

Key Ingredients in Keto Gummies:

Gelatin: Gelatin serves as the base ingredient for keto gummies. It provides the chewy texture that we associate with gummy candies. Gelatin is derived from animal collagen and is a natural thickening agent.

Sweeteners: Keto gummies use low-carb sweeteners like stevia, erythritol, or monk fruit to achieve their sweet taste without the use of sugar or high-glycemic sweeteners.

Flavours: Natural fruit extracts or flavours are added to give keto gummies their appealing taste. Popular flavours include raspberry, lemon, strawberry, and more.

Keto-Friendly Additions: Some keto gummies go a step further by including ingredients like medium-chain triglycerides (MCTs) or exogenous ketones. These additions aim to enhance the ketogenic effects by providing fats that can be converted into ketones – the fuel source in ketosis.

Apple Cider Vinegar (ACV): A lot of keto gummies contain apple cider vinegar. However, the dose in them simply isn't enough for any meaningful health benefit or weight loss.

The Appeal of Keto Gummies:

Satisfying Sweet Cravings: One of the primary attractions of keto gummies is their ability to satisfy sugar cravings without breaking ketosis. This can be particularly helpful for individuals transitioning to a low-carb lifestyle.

Convenience: Keto gummies are easy to carry and consume on the go. They offer a portable and portion-controlled way to enjoy a sweet treat while staying within your daily carb limit.

Compliance with the Keto Diet: By design, keto gummies are created to adhere to the strict carbohydrate restrictions of the ketogenic diet, ensuring that they won't interfere with your progress.


Keto gummies may be a delightful solution for those on the ketogenic diet who want to indulge in something sweet without compromising their dietary goals. However, it's essential to choose reputable brands that use quality ingredients and monitor your intake to ensure that you stay within your daily carb limits. While keto gummies can be a fun and tasty addition to your keto regime, they should not replace the foundation of your diet, which should consist of nutrient-rich whole foods that support your overall health and well-being. And more importantly, do they actually work for weight loss? There is a video interview with a doctor below.

How do they help with Keto or Weight Loss?

It seems amazing doesn't it? Chewing these little keto gummies to help with keto and weight loss? But, the big question is - do they work?

The following video has over 200,000 views and there's a reason why.

Have a look:

While keto gummies might 'seem' like a perfect fit for anyone on a ketogenic diet, there are some essential points to consider:

Inadequate Dosage: The efficacy of keto gummies largely depends on the dosage of key ingredients, such as MCTs or exogenous ketones. Many gummy products may not provide sufficient amounts of these compounds to significantly impact ketosis.

Dietary Context: Achieving and maintaining ketosis requires more than just consuming keto-friendly snacks. It necessitates a well-structured diet with strict macronutrient control. Relying solely on keto gummies may not yield the desired results if the overall diet is not aligned with keto principles.

Individual Variability: The effectiveness of keto gummies can vary widely among individuals. Factors such as metabolic rate, activity level, and genetics play a significant role in how the body responds to ketogenic interventions.

Quality Control: The quality and ingredient sourcing of keto gummies can vary among brands. Some products may use inferior ingredients or fail to undergo rigorous testing, compromising their effectiveness.

Caloric Considerations: Keto gummies are not devoid of calories, and overconsumption can still contribute to a surplus of energy intake, potentially hindering weight loss goals.


Keto gummies may seem like a tempting shortcut to achieving and maintaining ketosis while enjoying a sweet treat. However, the reality is that their efficacy varies, and they should not be seen as a magic solution to weight loss. To succeed with the ketogenic diet, it's crucial to focus on whole, nutrient-rich foods and maintain strict dietary adherence to achieve and sustain ketosis. While keto gummies can be a fun and convenient addition, they should not replace the core principles of a well-rounded keto lifestyle.

Keto Gummies Ingredients

The ingredients in these 'miracle' gummies for the keto diet are all natural ingredients (which is good) but do they actually work? Hmmmm. Watch the video above. 

However, the usual ingredients in keto gummies are apple cider vinegar (that's the ACV bit you sometimes see), beetroot powder, pomegranate juice, vitamins (b6 and b12), potassium iodide, folate. Some brands have others, some brands have more, but these are common.

​There is also another bonus if you are interested in the benefits of apple cider vinegar either to help with the ketogenic diet, or gut health, you don't have to buy them!

You can make your own very easily and at home. Here's a video we found:

The best keto gummies in the marketplace are probably no different to the other mainstream ones, so there really is no reason not to make your own! At least you know what's in the and they are much, much cheaper!

Some weight loss gummies that you can buy that also claim to improve cholesterol levels, sometimes use green tea extract as an ingredient. This may be beneficial (some are called keto drops gummies) but remember there is no easy way to weight loss. You must put in the effort and don't just reply on this one dietary supplement. In fact, a recent study of 100 people who tried weight loss found that 80% didn't lose weight on keto gummies on their own, panel members who added a healthy diet and exercise into the mix had better results, but there may be better options out there. Also, there is no 'official website' for keto gummies as they are manufactured by many companies, but, as the video says, do the ingredients actually help for weight loss in these doses? Healthy weight loss is a natural process!

Risks and Side Effects

Keto gummies are typically made with ingredients like gelatin, stevia, apple cider vinegar and natural flavours. They often contain specific keto-friendly components such as medium-chain triglycerides (MCTs) or exogenous ketones, which aim to help the body enter ketosis more effectively.

Potential Risks and Side Effects

Digestive Issues: Some individuals may experience gastrointestinal discomfort, including stomach cramps, diarrhoea, or bloating, when consuming keto gummies. This can be attributed to the sugar alcohols or other ingredients used in their production.

Blood Sugar Fluctuations: While keto gummies are designed to be low in carbohydrates, some may still contain small amounts of sugar or sweeteners that can impact blood sugar levels. It's crucial to check labels for hidden sugars or artificial sweeteners that might affect ketosis.

Dental Health: Many keto gummies have a chewy, sticky texture that can adhere to teeth, potentially contributing to dental issues if proper oral hygiene is not maintained.

Overconsumption: Keto gummies' appealing taste and convenience may lead to overconsumption, inadvertently increasing calorie intake and potentially hindering weight loss goals.

Quality Control: The quality and ingredient sourcing of keto gummies can vary among brands. Some products may not deliver the promised ketosis benefits due to insufficient amounts of active ingredients.

Lack of Nutrient Diversity: Relying heavily on keto gummies for snack options may result in a lack of dietary diversity, potentially leading to nutrient deficiencies. It's essential to balance your diet with a variety of whole foods.

Interactions with Medications: If you are taking medication for a specific medical condition, consult with a healthcare professional before adding keto gummies to your diet. They may interact with certain drugs or supplements.

Several medications have the potential to interact with apple cider vinegar:

Diabetes Medication: Individuals using insulin or insulin-stimulating drugs should exercise caution when consuming vinegar. It may lead to a significant drop in blood sugar or potassium levels, which can be perilous.

Digoxin (Lanoxin): Digoxin is known to lower blood potassium levels. Combining it with apple cider vinegar may further reduce potassium levels, posing a potential risk to your health.

Certain Diuretic Medications: Specific diuretics prompt the body to expel potassium. When taking these medications, it's advisable to avoid large quantities of vinegar to prevent a substantial decrease in potassium levels, which could have adverse effects.

Before incorporating apple cider vinegar into your routine, especially if you are on any of these medications, consult with a healthcare professional to assess potential interactions and ensure your safety. Pregnant women should also obviously speak with a healthcare professional before taking any weight loss product.


Keto gummies can be a tempting addition as a keto supplement. However, it's crucial to be aware of the potential risks and side effects associated with these treats. To minimise these risks, carefully read labels, choose reputable brands, and consume keto gummies in moderation as part of a well-rounded, ketogenic eating plan.

Remember that keto gummies should not replace whole, nutrient-rich foods in your diet. For those considering or already following a ketogenic diet, it's advisable to consult with a healthcare professional or registered dietitian for personalised guidance on the safest and most effective approach to achieving your health and weight loss goals.

Alternatives to Keto Gummies

Apple cider vinegar keto gummies look appealing for weight loss, but there are many more better alternatives out there. Head over to our Editor's Choice section or our Premium Picks for some ideas.

Further Reading

Expecting keto gummies to help with miracle fat loss on their own is just nonsense. You need healthy eating habits and to have a healthy diet as part of your overall weight loss journey - weight loss supplements for just one part of that. 

Apple Cider Vinegar:

A bottle of apple cider vinegar and apples
Keto Gummies often contain apple cider vinegar

In general, the best thing about apple cider vinegar (ACV) is that it is considered safe for consumption. However, as with most things, there are potential drawbacks to be aware of before incorporating ACV into your routine:

  1. The acidic nature of apple cider vinegar can have an adverse effect on tooth enamel. To mitigate this, it's advisable to rinse your mouth with water after consumption.

  2. Some individuals have reported that acidic foods or liquids, including vinegar, may worsen symptoms of acid reflux.

  3. People with chronic kidney disease may face challenges in processing the excess acid introduced by apple cider vinegar.

It's important to note that while ACV may offer certain health benefits, it should not be seen as a sole replacement for a healthy lifestyle. While it may have some positive effects on the body, further research is needed to comprehensively understand both the advantages and potential side effects associated with its use.

Apple Cider Vinegar may have health benefits, but you certainly don't need Keto Gummies to get the benefit of ACV. 

The majority of individuals can safely incorporate apple cider vinegar into their diets by adhering to these general recommendations:

  1. Moderate Consumption: Begin with a small quantity and gradually increase to a maximum of 2 tablespoons (30 mL) per day, diluted in water, based on your personal tolerance.

  2. Protect Your Teeth: To minimise tooth enamel exposure to acetic acid, consider diluting the vinegar in water and using a straw when consuming it.

  3. Oral Hygiene: After consumption, rinse your mouth with water. To prevent potential enamel damage, it's advisable to wait at least 30 minutes before brushing your teeth.

  4. Gastroparesis Consideration: If you have gastroparesis, it may be prudent to either avoid apple cider vinegar entirely or limit your intake to 1 teaspoon (5 mL) when diluted in water or used in salad dressing.

  5. Allergy Awareness: While allergies to apple cider vinegar are uncommon, it's essential to be mindful. If you experience an allergic reaction, discontinue use immediately and seek advice from your healthcare provider.

Whilst there are reports of some people seeing weight gain with ACV, it is rare and the keto diet (no carb, a high-fat diet) can definitely help shift excess body fat. When your body is in a state of ketosis, you are burning fat. There are no clinical trials to prove that keto gummies work for weight loss - the human body needs more than just gummies to lose weight (eg diet, exercise, and no junk food!). If you do opt for weight loss supplements, only chose those that have high-quality ingredients and don't pay too much - many supplements to help increase your metabolic rate and help you lose weight at at a much more affordable price than keto gummies. After all, apple cider vinegar isn't expensive! Also, do some research on MCT Oil, it is getting a lot of positive chatter in the health space at the moment!

The human body naturally produces its ketones. Keto gummies, on the other hand, are formulated as supplements containing exogenous ketones – ketones derived from an external source. These gummies include medium-chain triglycerides (MCTs), a type of fatty acid that not only elevates ketone levels but also serves as a source of energy. Fatty acids (omega-6 and omega-3 fatty acids) are good for the body and are called the healthy fats.

And no, Shark Tank judges have not backed keto gummies. And no, Kelly Clarkson doesn't endorse them.

Alternatives to keto gummies can be found here.

Should I buy keto gummies or apple cider vinegar gummies?

If you have watched the first video above, you should have your answer.

Saving your money might be a wiser choice. If you intend to include apple cider vinegar (ACV) in your diet, it's preferable to purchase a bottle of the genuine vinegar. According to nutritionist Zeitlin, "I would always, always, always opt for the actual food version," as this ensures transparency regarding its contents.

However, it's essential to avoid consuming raw apple cider vinegar as a shot, as it may potentially harm your esophagus. Instead, consider incorporating a few teaspoons of ACV into your salad dressings, marinades, or even sparkling water if you're keen on integrating it into a balanced and nutritious diet.

Alternatives to keto/aple cider vinegar gummies can be found in this section.

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