MCT Oil For Weight Loss

Last Updated on November 7, 2022 by

Are you looking to improve your weight loss with MCT? Maybe you are already taking MCT and wondering why the results aren’t coming as quickly as you’d like? Maybe you’ve had problems with your stomach or digestive system? This article will not only talk about the benefits of MCT, but how to get the MCT dosage that’s best for your body.

MCT stands for Medium Chain Triglycerides, which are a form of saturated fats. These fats are metabolized differently than other types of saturated fats, leading to higher levels of ketone production (1). This is why MCTs are beneficial when used for weight loss. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about MCT Oil For Weight Loss, make sure you read this article.

MCT Oil For Weight Loss

Exercise. Cutting out junk and packaged food. Eating smaller meals spaced throughout the day. “Mindful eating.” Those are some of the methods that health professionals recommend for weight loss.

Atkins, Paleo, Keto, HCG, Mediterranean, Intermittent Fasting, Weight Watchers. Those are some of the most popular diets people find online, hear about on TV, or read about in magazines.

Garcinia Cambogia, Hydroxycut, Raspberry Ketones, Green Coffee Bean Extract. Those are some of the (often questionable) diet supplements that Americans spend millions of dollars on every year.

And then there’s MCT oil. Which of those categories does it fall into? More to the point, exactly what is it?

To answer the first question, you could probably put MCT oil into any one of those categories. It’s definitely a diet supplement. Many health and wellness experts certainly recommend it. And keto dieters often use it as an integral component in their weight loss regimen.

The second question, “what is MCT oil?” requires a more in-depth explanation.

Let’s learn more about this newly-popular oil – and the ways you can use MCT oil for weight loss.

MCT Oil: Where Did It Come From?

No, we don’t mean “where does it come from?” We’ll get to that. We’re really asking a different question: how did a relatively-unknown type of oil become so popular so quickly?

Some of the credit belongs to mid-20th century medical researchers. Some belongs to late-20th century athletes, trainers and dietitians.

But perhaps the most influential figure in the emergence of MCT oil in popular culture – and especially in the “diet world” – is a man named Dave Asprey.

Here’s a brief look at the timeline.

 Epilepsy…athletic endurance…weight loss. What’s the common thread?

To find it, we need to explain what MCTs are, and how they act in the body.

What Makes MCTs Unique?

Anyone who pays attention to nutrition and general wellness is familiar with fatty acids.

They are lipids (the fancy word for fats) that play important roles in a number of bodily functions. The two that are best-known, Omega-3s and Omega-6s, are called essential fatty acids.

Since the body can’t produce these fatty acids, we have to consume them in foods or supplements. Both of those fatty acids play huge roles in fighting health issues ranging from cardiovascular disease to cancer.

Those aren’t the only two fatty acids we consume in our diet. Actually, all of the fat we eat is composed of fatty acids. They perform an enormous number of functions in the body; two of the most important are serving as the “building blocks” of cellular membranes, and facilitating energy storage.

Fatty acid molecules are usually joined together in groups of three – which is why they’re known as triglycerides. And those triglycerides are usually strung together in chains with carbon atoms attached to them; each type of fat has a different chain length. (Don’t worry, the hard part is over now.)

Most triglycerides have more than 12 carbon atoms in their chain, so they’re known as “long-chain triglycerides” (LCTs). But a few types of triglycerides have only 6-12 carbon atoms attached, and they’re called “medium-chain triglycerides” (MCTs).

What difference does that make?

The longer-chain triglycerides are so long that it takes a while for them to be digested after they’re consumed.

MCTs, on the other hand, are so short that they don’t even have to be digested. They’re sent right to the liver, where they can be used to supply fast energy or for other purposes.

And now we can understand the reasons why MCTs turned out to be a valuable alternate food source for some epileptic patients. Their disease made it difficult for them to digest food, and MCTs didn’t have to be digested.

We also can understand why MCTs were found valuable by endurance athletes.

They got a quick and effective energy boost from the medium-chain fats, and didn’t have to deal with potential health issues linked to traditional “carb-loading” (consuming large amounts of carbohydrates for energy).

But what’s the link between MCTs, weight loss and the keto diet?

MCTs and the Liver

The liver is ordinarily responsible for turning the carbohydrates in our diet into glucose (blood sugar). That’s the fuel that normally powers the body and brain.

But what happens when the body doesn’t get enough carbs for the liver to make glucose? That’s when things get a bit complicated.

Once all of its stored glucose (called glycogen) has been used up, the body begins to panic – and it enters a metabolic state called ketosis.

At that point, the liver begins producing an alternate source of energy: molecules called ketone bodies, or ketones for short. The body and brain can function just fine on ketones when glucose isn’t available.

Now things get even more interesting.

We’ve mentioned that once medium-chain fatty acids are consumed, they’re sent straight to the liver. And guess what the liver produces when it breaks down MCTs? That’s right, ketones.

So consuming MCTs can increase the amount of ketones available to the body when it’s in ketosis.

Bingo! We can now tie everything together.

MCTs and the Keto Diet

The reason most people follow a low-carb diet like keto, of course, is to lose weight. And the keto diet only works when you eat so few carbohydrates that the body is forced into ketosis. At that point, it’s forced to use ketones instead of glucose for energy.

What does that have to do with losing weight?

It’s simple. In order to make ketones, the liver burns stored body fat – the stubborn stuff that’s the major factor in obesity. The progression is brilliant: very few carbs…body enters ketosis…body burns fat to make ketones…weight loss!

But if fat-burning is the key to producing ketones, what role do MCTs play?

Potentially, a big one. Anyone following a keto diet knows that they can only lose weight if they “stay in ketosis.” They’re repeatedly told “Keep your carb consumption low, or you’ll be kicked right out of ketosis!”

And when the liver turns MCTs into ketones, that process increases the amount of ketones available for energy. The more ketones in the body, the easier it is for a keto dieter to stay in ketosis.

In other words, consuming MCT oil keeps the keto diet working.

MCT Oil: Where Does It Come From?

We told you we’d eventually get here.

As we’ve discussed, most fatty acids are LCTs. Only a few are MCTs.

In fact, medium-chain triglycerides only occur naturally in a few foods; the most common ones are coconuts, milk and dairy products (even breast milk), and palm kernels (the edible seed of the palm tree). Those foods are certainly good for you, and they allow you to consume a small amount of MCTs. Concentrated MCT oil, however, is much more effective.

Obtaining MCT oil isn’t as easy as it might sound. MCTs are almost impossible to extract from dairy products. And both coconut oil extracted from coconuts, and palm kernel oil extracted from palm kernels, contain medium-chain and long-chain fatty acids. Coconut oil and palm oil provide some of the benefits of MCT oil, but MCT oil is vastly preferable.

That means there’s one more step for manufacturers to take. They extract MCT oils from coconut or palm oil by a process called fractionalization – which also allows them to separate the different forms of MCTs.

The best MCT oil contains caprylic acid (with a chain of eight carbons) and/or capric acid (with a chain of 10 carbons). Caproic acid (6 carbons) and lauric acid (12 carbons) are usually removed to make the MCT oil more palatable and easier to digest.

How to Use MCT Oil for Weight Loss

You already know the #1 method keto dieters use to consume MCT oil. They blend it with black coffee, and grass-fed butter or ghee, to make bulletproof coffee. The butter provides some of the healthy fats that replace carbs on the keto diet, and the MCTs can help dieters stay in ketosis.

There are a couple of risks and side effects associated with this approach, though.

First, a single cup of keto coffee contains a full day’s recommended maximum amount of saturated fat, and nearly one-fifth of a day’s calories. That’s not dangerous. It’s just rather unhealthy.

Two cups of bulletproof coffee, however, contain way too many calories and grams of saturated fat from a nutritional standpoint.

Second, bulletproof coffee is very filling, leading many dieters to skip the rest of their breakfast – and by doing that, they lose out on the important nutrients they should be getting from protein, veggies and fruit.

There are actually several better choices than keto coffee. One is to simply add MCT oil into coffee (or tea) without the butter or ghee.

The other is to choose a ready-to-drink, keto-friendly coffee like Super Coffee, which comes with MCT oil already mixed in and contains much fewer calories and very little saturated fat.

You don’t have to drink coffee to use MCT oil, though.

Other Methods to Use MCT Oil for Weight Loss

The second most-popular way to use MCT oil is to add it to smoothies. Since it’s almost tasteless, it won’t affect the flavor. If you’re on keto, though, be careful to use only low-carb ingredients.

Another method used by many keto dieters is to mix MCT oil into so-called “fat bombs,” small keto-friendly snacks that deliver fat and sweetness in just a few bites.

An underrated approach is to mix MCT oil into salad dressings or sauces. Once again, it won’t change the flavor, but it can easily replace olive or vegetable oil to deliver extra health benefits. Just don’t try cooking with MCT oil, since it has a low smoke point and burns quickly. Use coconut oil instead.

Finally, there’s nothing wrong with just using MCT oil the way you’d use any other liquid supplement: right out of the bottle. Start with a teaspoon to see how you react (pro tip: don’t take it on an empty stomach), and build up to 1-2 tablespoons per day.

What about even more than that? The only documented problems come with consuming twice that amount every day, which could cause the release of hormones that make you feel hungry, and can even cause liver damage over time.

Using MCT oil is easy. But does it really help you burn fat and lose body weight?

MCT Oil and Fat Loss: The Evidence

There’s plenty of scientific evidence documenting the ability of MCT oil to help keto dieters achieve and stay in ketosis, and the fact that it provides a “robust” increase in ketones.

Evidence also clearly shows that a strict keto diet can lead to rapid and impressive weight loss, as long as the dieter remains in ketosis.

Just as importantly, there’s evidence that MCT oil can help with weight loss even when users are not on a ketogenic diet.

We’ve already alluded to the fact that MCT oil makes you feel full; that feeling of satiety can stop people from eating too much when they’re trying to lose weight. Even more help: MCTs appear to induce thermogenesis, or heat generation in the body – helping dieters to burn fat and reduce their weight.

A related study showed that consuming MCTs increased the body’s energy expenditure in overweight men, leading to a loss of body fat. MCTs also appear to support gut health, and a healthy gut microbiome is crucial to weight loss efforts.

Finally, MCTs are rarely stored as fat, meaning they don’t “add to the problem” when people are trying to get rid of excess pounds.

It’s quite clear that MCT oil is a useful addition to any dieter’s weight loss regime.

But there’s even more to the story.

Other Health Benefits of MCT Oil

Once you’ve managed to lose the weight, there are still good reasons to keep using MCT oil; it’s just plain good for your health. Here are some of the benefits linked to the effects of medium-chain triglycerides.

7 Science-Based Benefits of MCT Oil

MCT oil is a supplement that has become popular among athletes and body builders. The popularity of coconut oil, high in MCTs, has contributed to its use.

As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are more easily digested than longer-chain fatty acids found in many other foods.

MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. These fats are also found in other foods, such as palm oil and dairy products (1Trusted Source).

Four different types of MCTs exist, of which caprylic and capric acid are most commonly used for MCT oil. In some cases, these specific types have unique benefits.

Here are 7 science-backed benefits you can get from adding MCT oil to your diet.

1. MCT oil could potentially promote weight loss

Current research is mixed on this issue, but there are some potential reasons why MCT oil may be beneficial for weight loss.

MCT oil has been shown to increase the release of two hormones that can promote the feeling of fullness in the body: peptide YY and leptin (2Trusted Source).

One study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil (3).

The same study also found a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness.

Additionally, some older studies showed that taking MCT oil could help reduce body weight and waist circumference. Researchers reported that it could help prevent obesity (4Trusted Source, 5Trusted Source, 6Trusted Source).

Note that some of these studies don’t take other factors into account, such as activity levels and other calorie consumption. More research is needed.

MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados (7Trusted Source, 8).

MCTs can also be converted into ketones, which are produced from the breakdown of fat when carbohydrate intake is low.

If you’re following a ketogenic diet, which is very low in carbs yet high in fat, taking MCT oil could possibly help you stay in the fat-burning state known as ketosis (9Trusted Source, 10Trusted Source).

Lastly, your gut environment is very important when it comes to your weight. MCT oil may help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (11Trusted Source).

SUMMARY

MCT oil may support weight loss by increasing fullness, fat loss, ketone production, and by improving your gut environment. More research is needed to determine its efficacy.

2. MCT oil could be a good energy source

The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains (7Trusted Source).

Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to break down like longer-chain fats do (12Trusted Source).

In the liver, the fats are broken down to be either used as fuel or stored as body fat. Since MCTs easily enter your cells without being broken down, they can be used as an immediate source of energy (13Trusted Source).

When you’re on a ketogenic diet, MCTs can also be converted into ketones in the liver. These ketones can pass through your blood-brain barrier, making them a source of energy for your brain cells.

SUMMARY

MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones.

3. MCT could reduce lactate buildup in athletes and help use fat for energy

During exercise, rising lactate levels can negatively impact exercise performance.

Interestingly, MCTs may help reduce lactate buildup.

One older study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling had lower lactate levels and found it easier to exercise, compared to those taking LCTs (14Trusted Source).

Furthermore, the study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy.

Even though MCTs may help increase fat burning during exercise, study results are mixed as to whether MCT oil can help you exercise better (15Trusted Source).

One study showed it could improve swimming capacity in mice, but another human-based study found no improvement in endurance performance in runners (16Trusted Source, 17Trusted Source).

The results of another animal study suggest that MCT oil may not negatively affect exercise performance (18Trusted Source).

SUMMARY

MCT oil could potentially increase fat burning and reduce the need for carbs during exercise. However, it’s unclear whether this translates to improved exercise performance.

4. MCT could help manage epilepsy, Alzheimer’s disease, and autism

Studies have shown that MCT oil and a ketogenic diet may help manage conditions such as epilepsy, Alzheimer’s disease, and autism (19).

Epilepsy

While the ketogenic diet has gained popularity among people wishing to lose weight, it was first introduced as a way of managing epilepsy.

Researchers found that fasting increases ketone production and that this may reduce the frequency of epileptic seizures (20Trusted Source).

Since MTCs can be converted into ketones, they may be beneficial in managing epilepsy.

However, the type of MCT may be important. One in-vitro study showed that the MCT capric acid improved seizure control better than a widespread anti-epileptic drug (21Trusted Source).

Another study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed (22Trusted Source).

In addition, it’s important to note that a ketogenic diet is not for everyone and can be challenging to follow long term (23Trusted Source).

If you’re considering a ketogenic diet to help manage your epilepsy, talk to your doctor or nutrition professional first.

Alzheimer’s disease

Alzheimer’s disease impairs your brain’s ability to use sugar (24Trusted Source).

An MCT ketogenic diet offers an alternative energy source: ketones. This could allow brain cells to survive better. It also blocks a receptor in the brain that causes memory loss (19).

One study found that a single dose of MCTs improved short-term cognition in 20 people with Alzheimer’s disease with a certain gene type, specifically APOE ɛ4-negative (25Trusted Source).

While genetic factors play a role, evidence suggests that 20 to 70 grams of supplemental MCTs that include caprylic or capric acid could modestly improve the symptoms of mild to moderate Alzheimer’s (24Trusted Source).

Overall, the benefits of MCT oil in Alzheimer’s disease are promising, but longer and larger scale studies are needed (25Trusted Source).

Autism

MCT oil may also affect children with autism (26). One study found positive overall improvements when a ketogenic diet was followed for 6 months (27Trusted Source).

Another study found that adding MCTs to a ketogenic and gluten-free diet substantially improved autism behaviors for 6 of the 15 children involved (26).

Because autism is a spectrum condition, it can affect people in different ways.

This means that adding MCT oil to your child’s diet may help to varying degrees or may show no effects. More research is needed here, as well (28Trusted Source).

If you’re considering a ketogenic diet to help manage your child’s autism, talk to your doctor or nutrition professional first.

SUMMARY

MCT oil may improve brain function, which could have benefits for people with epilepsy, Alzheimer’s disease, and autism.

5. MCT contains fatty acids that fight yeast and bacterial growth

MCTs have been shown to have antimicrobial and antifungal effects (29Trusted Source, 30Trusted Source, 31).

Coconut oil, which contains numerous MCTs, has been shown in an older in-vitro study to reduce the growth of Candida albicans by 25%. This is a common yeast that can cause thrush and various skin infections (32Trusted Source).

An in-vitro study also showed that coconut oil reduced the growth of a disease-causing bacteria called Clostridium difficile (30Trusted Source).

Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs (30Trusted Source).

MCTs themselves have also been shown to suppress the growth of a widespread infectious fungus in hospitals by up to 50% (33Trusted Source).

However, note that most of the research on MCTs and immune support has been conducted via in-vitro or animal studies. High-quality human studies are needed before stronger conclusions can be made.

SUMMARY

MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects, though more research is needed.

6. MCT may reduce risk factors for heart disease

Some factors that increase your risk for heart disease include:

MCT oil has been shown to support weight and fat loss. This may, in turn, help reduce your risk for heart disease (1Trusted Source).

A study of 24 overweight men found that taking MCT oil combined with phytosterols and flaxseed oil for 29 days reduced total cholesterol by 12.5%. However, when olive oil was used instead, the reduction was only 4.7% (34Trusted Source).

The same study also found better reductions in LDL (bad) cholesterol when the MCT oil mixture was added to their diet (34Trusted Source).

Moreover, MCT oil could help increase the production of heart-protective HDL (good) cholesterol (35Trusted Source).

It can even significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk for heart disease (36Trusted Source).

Additional older studies found that MCT-oil-based mixtures can have a positive effect on other heart disease risk factors, as well (37Trusted Source, 38Trusted Source).

SUMMARY

MCT oil may help reduce heart disease risk factors such as weight, cholesterol, and inflammation.

7. MCT could help manage blood sugar levels

MCT oil may also have benefits for those with diabetes (39Trusted Source). MCTs have been shown to reduce fat storage and increase fat burning, which can aid in managing the condition (40).

One small, older study of 40 people with diabetes found that those who consumed MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance, compared to those taking corn oil containing LCTs (39Trusted Source).

Another study found that when 10 people with diabetes were injected with insulin, they needed 30% less sugar to maintain normal blood sugar levels when they consumed MCTs, compared to LCTs (41Trusted Source).

However, the same study did not find any effect of MCTs on reducing fasting blood sugar levels (41Trusted Source).

Therefore, other factors such as timing and the amount of food eaten may influence the effects of MCT oil.

SUMMARY

MCT oil could potentially help manage diabetes by reducing fat storage and increasing fat burning. It may also help manage blood sugar.

Potential drawbacks of MCT oil

Although MCTs are considered safe, they may have some disadvantages (42Trusted Source).

MCT may stimulate the release of hunger hormones

While MCTs may increase the release of hormones that help you feel fuller longer, they may also stimulate the release of hunger hormones in some people (2Trusted Source, 43, 44Trusted Source).

A study involving people with anorexia found that MCTs increased the release of two hormones that stimulate appetite: ghrelin and neuropeptide Y (45).

People who took more than 6 grams of MCTs per day produced more of these hormones than those who had less than 1 gram per day.

However, it’s unclear whether the increase in these hormones actually causes you to eat more.

High doses could lead to fat buildup in the liver

High doses of MCT oil may increase the amount of fat in your liver in the long term.

One 12-week study in mice found that a diet in which 50% of the fats were MCTs increased liver fat. Interestingly, the same study also found that MCTs reduced total body fat and improved insulin resistance (46Trusted Source).

Keep in mind that high doses of MCT oil, such as those in the study above, are not recommended. Overall, more research is needed on the long-term effects of MCT oil.

MCT oil doesn’t currently have a defined tolerable upper intake level (UL). But a maximum daily dose of 4 to 7 tablespoons (60–100 mL) has been suggested as a safe upper limit.

MCTs are high in calories and usually only make up about 5–10% of your total calorie intake. If you’re trying to maintain or lose weight, you should consume MCT oil as part of your total amount of fat intake and not as an additional amount of fat.

SUMMARY

MCT oil increases the release of hunger hormones, which could lead to increased food intake. In the long term, it may also increase the amount of fat in your liver.

Medium-chain triglycerides could potentially have health benefits.

For starters, they contain fatty acids that could promote weight loss by reducing body fat, increasing fullness, and potentially improving your gut environment.

MCTs are also a source of energy and may fight bacterial growth, help protect your heart, and aid in managing diabetes, Alzheimer’s disease, epilepsy, and autism.

Remember, though, that whole food sources may provide additional benefits over supplements.

Potential drawbacks may include increased hunger and possible fat accumulation in your liver.

Talk to your doctor or nutrition professional about the benefits and risks of adding MCT oil to your eating plan.

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