Keto and MCT oil supplementation often go hand-in-hand, with many people on a ketogenic diet adding it to their bulletproof coffee or other beverages. However, there’s a lot more to this dietary supplement than just serving as a coffee additive.
MCT oil is easy for the body to digest and use, and it may have a variety of beneficial effects, which could work together to help you lose weight a little bit faster compared to other medium-chain fatty acids or long-chain fatty acids.
Let’s take a deeper look at how to best use MCT oil, how it can specifically help with weight loss, and how to successfully implement it into your diet.
How MCT Oil Supports Weight Loss
More large-scale studies need to be done to definitively prove that MCT oil can help with weight loss. However, small studies have been conducted that indicate there are benefits of MCT oil linked to metabolism and fat burning.
1. Increased Fat Burning and Thermogenesis
A major benefit of MCT oil in correlation to weight management is increased fat oxidation, or fat burn. In one study comparing MCT oil and olive oil, researchers found that the evidence-based study participants who received MCT oil for 16 weeks lost more body fat (e.g., belly fat) than participants in the olive oil group. (1)
Another study found that substituting long-chain triglycerides (LCTs) with medium-chain triglycerides (MCTs) in the diet may lead to slight reductions in body composition and weight, without negatively impacting lipid profiles. (2)
MCTs can also increase thermogenesis, which is the metabolic process in which the body burns calories to generate heat. With increased thermogenesis comes a chance of increased calorie burn, even if it is to a small degree.
In fact, a study showed that MCT oil, when combined with chili, led to diet-induced thermogenesis (DIT) by over 50%. (3) Over time, DIT could help decrease the chances of significant body weight fluctuations.
2. Appetite Regulation
MCT oil may also help reduce appetite and calorie consumption, which can be useful for those looking to lose weight.
In one study, men who were overweight consumed 20 grams of either MCT oil or corn oil before eating lunch. Researchers found that those in the MCT oil group ate nearly 300 fewer calories at lunch than the corn oil group. (4)
Additionally, the MCT oil group had higher levels of the appetite-regulating hormones leptin and peptide YY. These two hormones help signal your brain that food intake is needed. While the type of MCT was not listed in the controlled trials, the results found that the participants who were taking MCT oil acutely reduced their calorie intake.
In a 2019 study, participants in the clinical trial consumed fewer calories overall after eating meals with MCT, suggesting that MCT may help reduce hunger or increase feelings of fullness compared to LCT. (5)
3. Insulin Sensitivity
Another one of the possible health benefits of MCT oil is improved insulin sensitivity.
Insulin is a hormone that helps to regulate your blood sugar levels, and many people who are overweight or facing obesity may have some degree of “resistance” to this hormone. This means that their body doesn’t respond well to it, think type 2 diabetes, so higher levels of insulin are needed to achieve blood sugar control. (6)
Unfortunately, high insulin levels prime the body to store fat, making it difficult to lose weight. However, improving insulin sensitivity can help reverse this.
In one study on MCT oil for people with moderate overweight, researchers found that, after 90 days, MCT oil helped improve body weight, reduce calorie intake, and improve insulin resistance compared to corn oil. (7)
However, more research is needed to understand the relationship between insulin and MCT oil.
4. Energy and Metabolism Support
There has been some debate on whether or not MCT oil is truly a viable option for enhanced exercise performance.
One study found that while there weren’t any huge exercise improvements, essential things like how our bodies use oxygen, glucose, fats, and carbohydrates during workouts weren’t impacted in any negative way. (8)
MCTs do raise ketone levels in the body, which can help you have more energy – and essentially be able to work out more (aka burn more calories) – but only if you focus on low-impact exercises for weight loss.
Another study found that medium-chain triglycerides, when used as a food supplement, can help exercise performance, reduce energy expenditure, and protect against muscle function issues caused by high temperatures. (9) However, this was an animal-based study, not a human-based one.
All in all, researchers agree that more research is needed to confidently say whether or not MCT oil is a true game-changer in the exercise realm.
How Much to Take and When
The recommended dosage is 1-2 tablespoons per day, and you should avoid taking it in the evenings so you don’t have any side effects like sleep quality issues. It’s also important to refrain from consuming MCT oil in bulk, as it’s known to be very calorie-heavy.
It’s recommended that individuals take 5-15 grams of MCT oil per day, while those taking MCT oil for weight loss purposes should aim to take 18-24 grams, or 1-2 tablespoons, per day.
It’s essential to start small with MCT oil. After you determine your target dose (aka 1-2 tablespoons), you’ll want to start with just a teaspoon or 2 per day and then slowly increase your dose over a few weeks until you reach the full amount.
This is because, if you’re not used to MCT oil, large quantities may cause unpleasant side effects like gas, abdominal pain, cramping, or diarrhea. (10)
You’ll also want to take your doses earlier in the day and make sure to avoid taking them in the evening. Try taking your first dose in the morning with your breakfast – one full of healthy fats if you’re on a ketogenic diet – and your second dose with your lunch or a snack. They should be about 6 hours apart and not taken on an empty stomach.
Note that each tablespoon of MCT oil equates to about 120 calories, so if you are tracking your caloric intake, make sure to include this in your daily calorie count.
Ways to Use MCT Oil
You can incorporate MCT oil into your daily routine easily by blending it into:
- Your morning coffee
- Smoothies
- Protein shakes
- Juice
- Salad dressings
- Nut Butters
Now, because it’s an oil, it tends to separate from liquids if it’s not mixed well enough. Use a shaker bottle, a blender, or a milk frother to help you mix it well for the best results.
MCT oil is available in a few different varieties, but it’s most commonly found in liquid or powdered forms.
Either one of these is fine to use, but most people tend to prefer powdered MCT oil because it mixes more easily into various beverages. Just make sure the product you buy is specifically MCT oil and not coconut oil, as regular coconut oil doesn’t have a high enough level of MCTs to be effective as an actual MCT-based supplement.
Additionally, it’s important to note that MCT oil isn’t the best for cooking, due to its low smoke point. The oil can oxidize if it’s overheated, which can alter its chemical structure and make it taste pretty unpleasant.
Boost ketones, support mental clarity, and curb hunger with Perfect Keto MCT Oil Powder. It has 7g of C8-rich MCTs per serving and is easy to blend into shakes, smoothies, and more!
Results to Expect
There is no exact set timeline when it comes to weight loss, as everyone’s body composition is different. While incorporating MCT oil may offer a slight advantage, using MCT oil solely will not result in a major change. You’ll need to combine it with other weight loss strategies, while keeping in mind that total calorie intake will still be the most important factor.
To lose weight successfully – with or without MCT oil – you need to consume fewer calories than you burn by following a low-carb dietary plan, dialing in your macronutrients, exercising more, or even attempting a healthy intermittent fasting schedule.
Still, MCT oil can be a great tool for helping you lose weight more efficiently when combined with the right additional tactics.
FAQs
What is MCT Oil?
Medium-chain triglycerides (MCTs), also known as medium-chain fatty acids, are unique fats that are commonly extracted as oils from coconut oil or palm kernel oil. They are composed of two main saturated fats: capric acid and caprylic acid.
The difference in molecular structure makes MCTs so unique compared to other types of fats, such as long-chain triglycerides (LCTs). While most fatty acids have a longer chain of carbon atoms, MCTs have an extremely short one, consisting of only about 8-10 carbon atoms. (11)
With MCTs having this shorter chain length, they are much easier for your system to digest than LCTs. Long-chain triglycerides require more extensive digestion, meaning they take a lot longer to absorb and get to your liver, where the fats are needed to produce energy.
Medium-chain triglycerides are rapidly absorbed into your system and directly sent to your liver. They are quickly turned into ketones, which your body then uses as a source of energy, which can help you reach a state of ketosis faster.By having more readily available ketone-based energy, your body can respond in various ways to support your metabolic health.
What are the four different types of medium-chain triglycerides in MCT oil?
Now, there are four different types of medium-chain triglycerides in MCT oil, each one varying by its carbon length:
- Caproic Acid, or C6 MCT oil (6 carbons)
- Caprylic Acid, or C8 MCT oil (8 carbons)
- Capric Acid, or C10 MCT oil (10 carbons)
- Lauric Acid, or C12 MCT oil (12 carbons)
MCT oil is made primarily of C6 and C8, the two most usable energy options of the four for your body. It’s recommended to use these two MCT oil types, as the longer chains take longer to process. The lower MCTS, like C6 and C8, can be absorbed at a rate similar to glucose.
Can I use MCT oil even if I’m not on keto?
Yes, even with the different types of MCT oil we listed above, it can still be beneficial to use MCT oil even when not on a keto diet. However, you should be aware that if you are not changing your calorie intake, the extra calories from MCT oil may adversely affect your weight management goals. Seek the advice of your nutritionist to ensure that you are implementing the best practices.
Achieve Sustainable Weight Loss With Keto
Keto can be incredibly helpful if you’re trying to lose weight. It can help regulate satiety and hunger hormones to naturally reduce your appetite and food cravings.Not only can it help you on your weight loss journey, but it also offers many additional overall health benefits, such as improved heart health and lower total cholesterol levels. It can even help those who have certain health conditions, like epilepsy or type 2 diabetes.
Ready to get started? The keto diet is a low-carb, high-fat, and moderate-protein eating plan that is designed to help you kickstart an improved quality of life.