What is MCT oil? How to use it for weight loss?

Losing a few pounds doesn't always mean just striving for a better appearance. For many people, it is an element of deeper lifestyle changes – related to improved well-being, metabolic health, and daily energy. One of the tools that can support this process is MCT oil. Not everyone knows what this acronym actually means and what benefits can be brought by its regular use. Learn practical information about what is MCT oil, how it work and what to do to make presence in your diet really make sense.

What is MCT oil made of?

MCT refers to medium-chain fatty acids, which differ from popular long-chain fats (LCT) primarily in the way they are digested and absorbed. The body does not have to break them down with the help of pancreatic enzymes or bile – they go directly to the liver, where they are converted into energy. The most common MCTs include:

•       caproic acid (C6),

•       caprylic acid (C8),

•       capric acid (C10),

•       lauric acid (C12 – sometimes classified as MCT, but works slower).

MCTs occur naturally in cow's milk and coconut oil, among others. However, only concentrated MCT oils – devoid of other fractions – show a quick energy effect. A good example would be pure MCT oil from NOW Foods, which is based solely on C8 and C10 acids.

What is MCT oil good for?

Consumed MCT oil goes directly to the liver, where it is quickly converted into energy. The body treats it more like carbohydrates than classic fat. In practice, this means less storage in the form of adipose tissue, and more energy “here and now”. What does MCT contribute to:

•       increase energy expenditure (they have a thermogenic effect),

•       affect the feeling of satiety,

•       improve training efficiency,

•       promote the formation of ketone bodies – which is particularly important for people on a ketogenic diet.

Another advantage is that MCTs do not cause sudden spikes in glucose and insulin – which is why they are recommended for people who want to avoid fluctuations in blood sugar levels.

Learn more about: what does L-citrulline do?

What does MCT oil do?

Incorporating MCT oil into your diet does not require a revolution – one or two tablespoons a day is enough to feel its effects. A well-chosen portion can:

•       improve concentration and focus (especially in the morning),

•       facilitate hunger control between meals,

•       add energy before training,

•       support metabolism and weight stability.

What is MCT oil used for?

Combined with coffee, it creates the so-called bulletproof coffee – a drink that gives you energy for several hours instead of breakfast. MCT is also increasingly used by physically active people who need quick “fuel” without the effect of heaviness.

When is the best time to use MCT in a reducing diet?

The time of intake is important. MCT oil is worth consuming:

•       in the morning – with coffee or on its own, to avoid a morning drop in energy,

•       before training – as a source of energy without a feeling of heaviness,

•       during the day – when you lose strength instead of sweet snacks,

•       when entering ketosis – to help the body switch to burning fat.

In a diet such as intermittent fasting, MCT allows you to extend your fast without feeling hungry. This makes it easier to maintain an eating rhythm and avoid snacking.

Proven products with MCT oil – what to look for?

When choosing MCT, it is worth focusing on a clear composition and natural origin. Here are the proven products:

•       Olimp Nutrition MCT Oil – convenient packaging, clean composition, a good choice for a start,

•       Organic MCT oil from coconut Batom – certified organic product, ideal for plant-based cuisine,

•       MCT oil in Osavit capsules – convenient form for people on the go or who don't like oils,

•       Organic MCT oil from coconut Pięć Przemian – large package for people using MCT every day.

How much MCT oil per day?

The most important thing: start gradually. Too high a dose at the beginning can lead to stomach pain or discomfort. To start, it is enough:

•       1 teaspoon a day for the first few days,

•       after a week – 1 tablespoon,

•       maximum – 2 tablespoons a day.

How to use MCT oil for weight loss?

•       Bulletproof coffee,

•       smoothie,

•       salads,

•       yogurt,

•       oatmeal,

•       cream soups.

Do not use it for frying – MCT is not suitable for high temperatures. It is best used cold or as the last ingredient in a finished dish.

What is MCT oil? Summary

MCTs are medium-chain fats that provide quick energy and support metabolism. They help reduce body weight, stabilize sugar levels and increase the feeling of satiety. They also work best as part of a low-carb, ketogenic diet or during intermittent fasting.

MCT oil will not replace a healthy diet and exercise, but it can be a real support on the way to a better figure and more energy every day.

Check also: what is BCAA?