How to Use MCT Oil for Weight Loss? Maximize Benefits & Lower Side Effects

Understanding MCT Oil

Before considering how to use MCT oil for weight loss, it’s important to understand it first. Medium-chain triglycerides (MCTs) are a type of dietary fat containing 6-12 carbon-saturated fatty acids (C6, C8, C10, C12). The molecules of MCTs are smaller than those of other fats, like LCT, you consume. They have lower melting points, and lower viscosity, and are easily soluble in liquid. These properties make MCTs easy to digest and can quickly be absorbed into your bloodstream to provide energy.

Thus, MCT oil has become a popular diet supplement for weight loss. The most common natural sources of MCTs are coconut and palm kernel oils. We distill and split the desirable fatty acids from these oils to make MCT oil. After that, the right amount of glycerin is added to both oils’ fatty acids to make medium-chain triglycerides oil.

Types of Fatty Acids in MCT Oil:

MCT oil can have the following four types of fatty acids:

C6: caproic acid or hexanoic acid
C8: caprylic acid or octanoic acid
C10: capric acid or decanoic acid
C12: lauric acid or dodecanoic acid

Mostly MCT oils contain only C8 or C10 fatty acids or a combination of both. MCT oil does not include caproic (C6) due to its unpleasant taste and offensive smell. Manufacturers also avoid Lauric (C12) or add it in small quantities because it offers limited benefits compared to C8 and C10.

Nutrition facts

One tablespoon (14 grams) of MCT oil contains:

Calories: 121
Total Fats: 13g
Saturated Fats: 11g
Cholesterol: 0mg
Sodium: 0mg
Carbohydrates: 0g
Protein: 0g
Caffeine: 0mg

How to Use MCT Oil for Weight Loss

Before adding MCT oil to your diet, it’s important to know how to incorporate it perfectly for better weight loss results. Read below to learn the ways and tips on how to use MCT oil for weight loss to prevent any side effects.

Ways to Use MCT Oil

Bulletproof Coffee: You can make Bulletproof Coffee, also known as Keto Coffee, by adding one tablespoon of MCT oil to it. The MCT oil increases the fat content in coffee, making you feel full and energetic in the long term.

Smoothie or Juices: You can add one tablespoon of the oil to a vegetable or oatmeal smoothie for weight loss and take it in place of breakfast. This will provide you with enough energy and freshness. If you like juices, e.g., orange juice, in the morning, you can also add MCT oil to it.

Salad: Use a tbsp of MCT oil to dress the salad to make a healthy meal or snack.

Butter: Use MCT oil with your favorite butter (e.g., peanut butter, cashew butter, or almond butter) and enjoy it with toast as a delicious snack or lunch.

Protein Shake: To boost your energy at the gym, you can add one tablespoon of MCT oil to your protein shake.

Tips to Use MCT Oil:

Do not use more than a tablespoon of MCT oil per meal and more than 5–7 tablespoons per day.
Considering, how much MCT oil per day to lose weight? If you’re new to using MCT oil, start with 1 tbsp (14g) per day to avoid potential side effects. After a couple of days or a week, you can gradually increase the amount to 5-7 tbsp max.
The smoke point of MCT oil is very low and is not suitable for use for frying food. We don’t recommend it, but if you want, you can use MCT oil for cooking at low to medium heat.
MCT oil is perfect to use in pre- or post-workout as it quickly converts into energy.
Store MCT oil in a cool or dark place to prevent its freshness for a long time.
However, there is no age restriction but consult with a doctor before giving MCT oil to a child or teenager.

When to Take MCT Oil

Morning: It’s best to use MCT oil in the morning to start your day energetically.
Before or After Workout: MCT oil can boost your workout or exercise performance by quickly providing energy.
With Meals: You can use MCT oil in your meals to get more energy and health benefits.

How MCT Oil Works in Weight Loss

Medium-chain triglycerides, fatty acids found in MCT oil, can quickly convert into energy. Thus, you can perform better during a workout or any physical exercise and burn more calories. It can also slow digestion and make you feel full for longer. Thus, you can eat less, which means consuming fewer calories, which can also help you lose weight.

Is MCT Oil Helpful for Weight Loss

Yes! There is some evidence available that shows MCT oil can be helpful in weight loss. But it requires mindful eating for calorie management, regular exercise, and additional lifestyle changes.

According to a clinical study, 41 obese men and women aged 19-50 years have used 18-24 g of MCT oil or LCT oil (olive oil) a day for 16 weeks. At the end, the individuals who use MCT oil lose more weight than those using olive oil. The total fat mass, trunk fat mass, and intraabdominal adipose tissue were all lower in those using MCT oil.

Additional MCT Oil Benefits

However, the primary uses of MCT oil benefits include weight management and promoting digestion, but it can also offer the following additional health benefits:

Epilepsy management: Research shows that using MCT oil in conjunction with a ketogenic diet reduces seizures in people with drug-resistant epilepsy.
Cognitive Support: MCT oil can improve memory and focus by providing the brain with an efficient energy supply, especially in people with neurological conditions like Alzheimer’s.
Blood Sugar Regulation: MCT oil is helpful for people with type 2 diabetes because it stabilizes blood sugar levels and increases insulin sensitivity.
Improve Gut Health: It supports general digestive health by maintaining healthy gut microbes through its antibacterial and antifungal qualities.
Cardiovascular Benefits: MCT oil may lower cholesterol levels and promote heart health by raising HDL (good cholesterol) and lowering LDL (bad cholesterol).
Enhance Digestion: For people with malabsorption problems or illnesses like Crohn’s disease, MCT oil can easily digest and is a rapid energy source.

Possible MCT Oil Side Effects

MCT oil doesn’t have a defined tolerable upper intake level (UL). However, we recommend 5-7 tbsp of MCT oil daily as a safe upper limit. Taking high doses for a long time can cause fat buildup in your liver. It is uncommon, but you may face the following MCT oil side effects:

Abdominal Cramping
Diarrhea
Bloating
Stomach pain
Gas
Vomiting

You can prevent yourself and take maximum advantage of using MCT oil by starting with a small dose of 1 tbsp a day. You can increase it gradually every week to a maximum of 5–7 tbsp, or where you think it suits you better.

However, the best way is to consult with a professional doctor before starting to use MCT oil. This is particularly important if you have any health conditions or are considering giving MCT oil to your children.

Takeaways

MCT oil is an oil-based supplement containing medium-chain triglycerides (MCTs), which can be helpful in weight loss. Replace it with olive oil that contains long-chain triglycerides (LCTs), which can show better results when taken in combination with lifestyle changes. We do not recommend using MCT oil for frying foods due to its lower smoke point. That’s why it is important to learn how to use MCT oil for weight loss before purchasing it. Also, avoid overdosing, and start with as little as 1 tablespoon a day to prevent any potential side effects.