The goal on a keto diet is to switch your body from glucose metabolism to fat metabolism. This process will naturally increase the levels of ketones in your blood. However, while you’re working toward that goal, you may want to consider exogenous ketone supplements to help curb your hunger.
Exogenous ketones have been shown to raise blood ketone levels and help lower ghrelin, which decreases perceived hunger and the desire to eat, about one and a half hours after consumption. In one study, blood ketone levels increased by as much as 300 percent after participants drank 12 grams of exogenous ketones. (For reference, a typical exogenous ketone supplement has anywhere from 6–12 grams of exogenous ketones per serving.)
Once you’ve become fully fat-adapted, you probably won’t need to take ketones in supplemental form anymore, but they can help you get through the initial stages or rough patches when you can’t seem to satisfy your hunger no matter what you do. Also, keep in mind that exogenous ketones won’t take the place of a keto diet. Exogenous ketones undoubtedly raise your ketone levels, no matter which diet you’re on, but according to research, they don’t have the same effect when taken with a high-carb meal (or any meal at all, really). They work best if you’re in a fasted state or if it’s been a few hours since your last meal.