MCT Oil is a Good For Weight Loss Medium chain triglycerides are a type of fat found in oils, such as coconut and palm oil.
MCT molecules are smaller than those in most of the fats you eat (long-chain triglycerides [LCT]). While MCT oil is a manufactured source of saturated fat – usually derived from coconut or palm oils – it differs from other fat sources. This turns it into energy you can use.
Nutrition Facts :
One tablespoon of MCT oil contains:
- Calories: 121
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
- Fat: 13 grams
- Saturated Fat: 11 grams
- Unsaturated Fat: 1.1 grams
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Protein: 0 grams
- Sodium: 0 milligram
Different types :
- The production of MCT oil as a supplement is not very well-regulated, so if you don’t buy high-quality product from a reputable brand that you trust, then you may not really know what you’re getting. Ideally organic oil that use to buy that clearly states what the ingredients are and how it was produced.
- This type works best in recipes when it’s blended because it helps improve the creamy texture.
- This type mixes much more easily at any temperature. Emulsified oil is always as the best type to use in coffee if you want a creamy quality and don’t want to blend it first.
- Powders are newer types of products that can be used just like liquid oils. They are advertised as a “mess proof,” convenient way to add MCTs to things like smoothies, coffee, baked goods, etc.
Sources of MCTs :
MCT oil supplements are available in many health food stores and are available for purchase online.
Some people prefer to consume MCTs in their diet, which may be more natural than taking supplements. MCTs are found in:
- coconut oil
- palm kernel oil
Why is MCT beneficial for weight loss?
While the research has been mixed, there is solid evidence that MCTs can support weight loss when combined with a healthy diet and lifestyle. They seem to do so by increasing feelings of fullness, reducing the body’s fat storage, cutting the body’s calorie intake, and increasing energy expenditure during exercise.
- This study showed that MCT intake increases fat oxidation, leaving less fat to be stored in the body; participants experienced weight loss over the course of a 4-week clinical trial.
- Another study found that MCT supplementation reduced lactate levels in people engaged in high-intensity exercise.
- Meanwhile, this study found that taking 15-30 g of MCT daily helped increase subjects’ energy expenditure.
- When it comes to fat burning and calorie burning, MCTs have shown signs of promise.
A study comparing weight loss in two groups – one taking MCT oil and another taking olive oil – found that the MCT group saw greater reductions in body weight.
The benefits of MCT Oil
There are several potential health benefits of MCT oil. Some of these are supported by scientific evidence, while others are yet to be proven. Each potential benefit and its available evidence is explored below:
Supports the hormone balance
It seems that MCT fatty acids have a positive influence on the hormone balance. In addition, research suggests that MCT oil improves insulin sensitivity and helps stabilize blood glucose.
Helps with weight loss
MCTs also seem to increase thermogenesis , the metabolic process in which your body burns calories to produce heat that can result in weight loss. However, it is important that MCT oil is only a tool that can support the weight loss process, you will still have to watch your lifestyle.
Promotes a healthy gut
MCTs can help control bacterial and yeast overgrowth in the gut . “MCTs can be part of a treatment plan for these patients [with microbiome imbalances] due to their antibacterial and antifungal properties,” he adds, citing 2013 research in Journal of Medicinal Food.
Dr. Bhatia adds that the addition of MCTs to a person’s diet can also result in reduced bloating and gastrointestinal symptoms .
Side Effects of MCT Oil
MCT oil is generally considered safe to use.
While no dangerous outcomes have been discovered from using MCT oil, some folks have reported mild side effects, like:
Because MCT oil is high in fats, regular long-term use could potentially lead to weight gain, higher cholesterol, or a buildup of fat in your liver.
FAQs list :
1. What is The Best MCT Oil for Weight Loss?
Answer : Determining the “best” MCT oil for weight loss can depend on individual preferences and needs. However, there are a few factors to consider when choosing an MCT oil: Quality and Source, Extraction Method, Taste and Odor, Reviews, and Reputation.
2. Are There Any Side Effects of Using MCT Oil For Weight Loss?
Answer : MCT oil is considered safe for most people when consumed in moderate amounts. However, some individuals may experience digestive issues such as diarrhea, stomach cramps, or nausea when consuming excessive amounts of MCT oil. It can help minimize these side effects. Starting with a small dosage and gradually increasing If you have any underlying health conditions or concerns, it’s best to consult with a healthcare professional before incorporating MCT oil into your diet.
3. Can MCT Oil be Used As a Meal Replacement For Weight Loss?
Answer : While MCT oil can provide a source of energy and contribute to satiety, it should not be used as a complete meal replacement for weight loss. MCT oil lacks essential nutrients like protein, vitamins, and minerals that are necessary for overall health. It is best to using a supplement alongside a well-balanced diet that includes a variety of whole foods.
4 . What Is It Used For?
Answer : Usually, people use MCT for help with:
- Problems taking in fat or nutrients
- Weight loss
- Appetite control
- Extra energy for exercise
5.Where Does it Come From?
Answer : MCT oil is usually made from coconut or palm kernel oil. Both have MCT in them. You can buy 100% MCT oil or a mixture of MCT and LCT.
People get MCT oil from coconut or palm kernel oil is through a process called fractionation. This separates the MCT from the original oil and concentrates it.
6. What is the best time of day to take MCT oil?
Answer : Try adding MCT oil to your morning coffee or tea. It pairs beautifully with caffeine for an extra mental boost and it helps you kick off your day in fat-burning mode.
7. What foods are high in MCT?
Answer : MCT are a component of many foods including coconut oil, palm kernel oil, butter, milk, yogurt and cheese (Nagao and Yanagita, 2009), with coconut and palm oils representing the richest dietary source of MCT .
8. What is the best source of MCT oil?
Answer : The best source of MCT oil –
- Coconut oil.
- Palm kernel oil.
- Whole milk.