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 fatty chain acids.
The recommended dosage for is 1-2 tablespoons per day, an you’ll want to avoid taking it in the evenings so you don’t have any sleep quality issues. It’s also important to refrain from consuming MCT oil in bulk, as it’s known to be very calorie-heavy.
Let’s take a more in depth look at MCT oil, how it can specifically help with weight loss, and how to successfully implement it into your diet.
What Is MCT Oil?
Medium-chain triglycerides (MCT), 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 composed of two main saturated fats: capric acid and caprylic acid.
What makes MCTs so unique is the difference in molecular structure 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. (1)
With MCTs having this shorter chain length, they are much easier for your system to digest in comparison to LCTs. Long-chain triglycerides require more extensive digestion, which means they take a lot longer to absorb and get to your liver – where the fats are needed to produce energy.
Medium-chain triglycerides get rapidly absorbed into your system and are directly sent to your liver. They are quickly absorbed into ketones, which your body then uses as a source of energy and what 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.
4 Ways It Can Help with Weight Loss
More large-scale studies need to be done to definitively prove that MCT oil can help with weight loss. However, small studies that have been conducted indicate that there are benefits of MCT oil linked to metabolism and fat burning.
1. Calorie and Fat Burn
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 study participants who received MCT oil for 16 weeks lost more body fat (e.g. belly fat) than participants in the olive oil group. (2)
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. (3)
MCTs also can increase thermogenesis, which is the metabolic process in which the body burns calories to generate heat. With increased thermogensis 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 lead to diet-induced thermogenesis (DIT) by over 50%. (4) Over time, DIT could help decrease the chances of major body weight fluctuations.
2. Appetite Regulation
MCT oil may also help to reduce appetite and calorie consumption, which could serve as a useful tool to those looking to lose weight.
In one study, men who were overweight consumed 20 grams of either MCT oil or corn oil prior to eating lunch. Researchers found that those in the MCT oil group ate nearly 300 fewer calories at lunch than the corn oil group. (5)
Additionally, the MCT oil group had higher levels of the appetite-regulating hormones leptin and peptide YY.
In a 2019 study, it was found that 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. (6)
3. Exercise Endurance
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, important things like how our bodies use oxygen, glucose, fats, and carbohydrates during workouts, weren’t impacted in any negative way. (7)
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 really 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 protect against exercise performance and muscle function issues caused by high temperatures. (8) 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 for the exercise realm.
4. 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, so higher levels of insulin are needed to achieve blood sugar control. (9)
Unfortunately, high insulin levels prime the body to store fat — making it difficult to lose weight. However, improving insulin sensitivity can help to 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. (10)
More research is needed to understand the relationship between insulin and MCT oil, however.
Ways to Use MCT Oil in Your Daily Routine
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 has a tendency to separate from liquids if it’s not mixed well enough. For the best results, use a shaker bottle, a blender, or a milk frother to help you mix it well.
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.
Learn More: How to Use MCT Oil – 9 Different Ways
Dosage and When to Take
Text… It’s recommended that individuals should 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 one to 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 two per day and then slowly over a few weeks increase your dose 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. (11)
You’ll also want to take your doses earlier in the day and make sure to`avoid taking them in the evening. Try taking you 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 make sure to include this in your daily calorie count if you are tracking caloric intake.
Types of MCT Oil to Try
MCT oil is available in a few different varities, 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.
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 (six carbons)
- Caprylic Acid, or C8 MCT oil (eight carbons)
- Capric Acid, or C10 MCT oil (10 carbons)
- Lauric Acid, or C12 MCT oil (12 carbons)
MCT oil is made of mostly 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 – are able to be absorbed at a rate similar to glucose.
Get our MCT Oil Powder in unflavored or 4 yummy flavors! Our high-quality supplement contains 7g of MCTs per serving packed with C8. It’s easily blendable into shakes, smoothies, and recipes.
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, exercising more, or even attempting a healthy intermittent fasting schedule.
Still, MCT oil can be a great tool to help you lose weight a little more efficiently when combined with the right additional tactics.
Experience the Weight Loss Benefits of the Keto Diet
Keto can be incredibly helpful if you’re trying to lose weight, as it can help regulate satiety and your hunger hormones to naturally reduce your appetite and food cravings.
Not only can it help you on your weight loss journey, but it has a lot of additional overall health benefits to offer, 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.