What is MCT Oil?
MCT Oil is a supplement made from a type of fat called medium-chain triglycerides (MCT). These MCT are small lipids that are digested, absorbed and transported in the body faster than other fats. Why is MCT Oil often recommended with intermittent fasting and keto diets and does MCT Oil help with weight loss?
What is the difference between MCT Oil and Olive Oil?
Cooking oils like olive oil contain long-chain triglycerides (LCT), which undergo a lengthy digestion process and then circulate either to the liver or are stored as fat. In contrast, MCTs are absorbed quickly and travel directly to the liver, where they can be converted to ketones and used for energy, especially when carbohydrates are limited.
MCT Oil is digested quickly and can be used for energy.
Where does MCT Oil come from?
MCT oil is distilled from coconut or palm kernel oil. This process separates the MCT from the original oil and concentrates it. Although MCT oil is made from coconut oil, it has a higher concentration of MCTs compared to coconut oil.
MCT Oil vs. Coconut Oil
Although MCT Oil is digested quickly and used for energy, Coconut oil is digested slowly and is easily stored as fat. Studies have proven that coconut oil does not have the same benefits of MCT Oil. In fact, a systematic review concluded that coconut oil raises the body’s level of “bad” LDL cholesterol.
Coconut oil raises bad cholesterol and does not have the same health traits as MCT Oil.
Does MCT Oil Help Weight Loss?
A systematic review of thirteen randomized controlled trials (RCT) studied whether supplementing with MCT Oil helps weight loss. When compared to supplementing with olive oil, using MCT helped to lose a little more weight, but only a 1 lb difference. These studies found that MCT oil worked by keeping people full and allowing them to eat less while following a diet program.
By replacing a serving of fat for MCT Oil, it can reduce your appetite and help you to lose 1 lb of weight while following a diet program.
One double-blind, randomized control trial showed that MCT Oil provides a short boost in energy expenditure in overweight individuals. Following a diet plan with 10ml MCT oil resulted in more weight loss compared to those having 10ml LCT, by raising energy expenditure.
10ml MCT Oil can help overweight individuals to lose weight, by temporarily increasing their energy expenditure.
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How Much MCT Oil Do You Take?
Study designs varied the doses of MCT oil, but typical doses are at least 10ml to 20ml, which is 2tsp up to 2 Tbsp. For example, yle=”font-weight: 400;”>one study used about 15ml for women and 25ml for men.
Most studies use 1 Tbsp MCT Oil for women and 1.5 Tbsp MCT Oil for men.
How Do You Take MCT?
One particular study showed that MCT oil in liquid form works best to satiate and reduce appetite and intake for the rest of the day, compared to MCT oil taken in solid form.
MCTs have a neutral flavor and can be added to smoothies, coffee, dressings, and dips or taken as a supplement. MCT oil can be found in health food stores and can be bought over the Internet.
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Potential Side Effects of MCT Oil
The good news is that replacing cooking oil with MCT oil does not negatively impact our cholesterol levels. Having a large amounts of oil can cause stomach upset including nausea, vomiting, and diarrhea.
Conclusion: Does MCT Oil Help Weight Loss?
Replacing a serving of cooking oil with MCT Oil may help you follow a calorie-restricted diet and achieve an additional 1 lb weight loss, if you are overweight. Remember that coconut oil does not have this effect and that total Calories still remain the biggest predictor of weight loss.
If MCT Oil works, it does so by making you feel full longer, so it’s easier to stick to your diet.
Dietitian’s Recommendation for MCT Oil Use
If you are overweight and are following a calorie-restricted diet to lose weight, adding 2-3 tsp MCT oil with breakfast (instead of butter or cheese) may reduce your appetite. This may help reduce your appetite so it is easier to follow your diet.
For a sustainable lifestyle approach, check out a Dietitian’s Top 10 Healthy Habits to Lose Weight and Keep it Off Without Going on a Diet.
Need help reaching your weight loss goals? A dietitian can create a personalized meal plan that fits your lifestyle, making it easier to stick to healthy habits and see lasting results. Say goodbye to restrictive diets and hello to balanced, sustainable nutrition!
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FAQ
Can MCT oil help with belly fat?
Yes, replacing a serving of LCT Oil with a serving of MCT Oil in your diet, can result in 1 lb weight loss and reduced waist size and total fat loss.
How long does it take to see weight loss results with MCT oil?
Most studies on MCT Oil supplements found results within 1-3 months.
Is MCT oil safe for everyone?
Yes, MCT Oil is safe to use by most people as an energy source.
Who should not use MCT oil?
MCT Oil has a similar amount of Calories as other fats and oils and keep in mind that Calories are Calories. You may prefer to get your Calories from real foods like eggs and fruit, instead of an MCT Oil supplement.
Can MCT oil raise cholesterol?
No, MCT Oil does not raise cholesterol, when it replaces olive oil in the diet.
Can MCT oil upset your stomach?
In very large servings, all oils can cause an upset stomach like diarrhea, nausea or vomiting.
