How to use MCT oil in Keto Diet: Everything You Need to Know

How To Use MCT Oil

Medium-chain triglycerides (MCTs) are fats present in foods such as coconut oil that are beneficial to the body. They are digested in a different way than long-chain triglycerides (LCT), which are found in the majority of meals. There are numerous health benefits claimed for MCT oil, which is a supplement that includes a high concentration of these fats. In this article we will learn about how to use MCT oil.

Triglyceride is a scientific name for fat. Triglycerides have two primary functions. They are either used for fuel or stored as fat in the body, depending on their composition. The molecular structure of triglycerides, particularly the extent of their fatty acids, is what gives them their name. Triglycerides are composed of fatty acids and glycerol.

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Over the course of your lifetime, about 70 per cent of the fat you consume is in the form of long-chain fatty acids, which comprise 13–21 carbons. The carbon atoms in short-chain fatty acids are less than six. In comparison, MCT oil contain medium-chain fatty acids with a carbon chain length of 6–12 atoms.

MCT oil consists mostly of saturated fat, produced through the treatment of coconut or palm kernel oils. MCT oil includes 14 grams of fat and 115 calories per tablespoon. It is frequently colorless, odorless, and flavorless, and it is a liquid at room temperature, making it suitable for consumption alone or in combination with foods and beverages. MCT oil, on the other hand, has a low smoke point and should not be used for cooking. MCT oil is also available in powder form, which can be combined with a liquid to create a beverage, similar to how protein powders are combined with a liquid to create protein shakes.

Relationship between Keto Diet and MCT Oil

The Relationship between MCT Oil and the Keto Diet MCT oil has become so popular on the keto diet because of its capacity to bypass the digestion during metabolism and move directly to the creation of energy.

LCFAs are re-esterified to form long-chain triglycerides (LCTs) and 2-monoglycerides, which are subsequently integrated into chylomicrons capable of entering the lymphatic system and circulation

Unlike MCTs, LCTs require both bile and pancreatic enzymes for digestion, as well as the presence of carnitine for transport into mitochondria for energy production

Additionally, because intermittent fasting is a common component of the ketogenic diet, MCT oil becomes an excellent alternative for providing nourishment and energy while fasting while maintaining a fasted condition. MCT oil also aid in the process of ketosis and produces ketones.

Benefits of Medium Chain Triglycerides Oil

The ketogenic diet is important to the proper functioning of the body.

To understand how the ketogenic diet works, you must first understand how the human body is made to function, as a body function in the condition of ketosis. It is also useful for weight loss, but it’s especially useful for curbing sugar cravings and improving energy. Richards explains that MCT oil is commonly utilized as a ketogenic diet supplement to increase ketone production.

It is an efficient way to improve the absorption of fat-soluble vitamins

Richards adds that most other fats are of the longer-chain triglyceride (LCT) type. MCTs are easily digested since their unique chemical composition makes them. Additionally, MCTs aid the body in its capacity to utilize other fats in the diet. It is suggested that individuals with health conditions or certain drugs who have a problem absorbing fat-soluble vitamins should take in more MCTs. In addition to helping with absorption, MCT oil is a sort of carrier for fat-soluble vitamins (A, D, E, and K) and assists in their delivery to the large intestine, where they can be absorbed. More effective absorption results in a better-functioning cellular system, which means the body can repair itself naturally.

It has the ability to boost energy

MCTs have a short molecular size, and their energy-boosting abilities are heightened in particular when combined with high-intensity physical activity. Due to its smaller molecular size, MCT oil quickly enters the bloodstream and can be used as an energy source. It boosts energy during workouts in this way. Essentially, your body will metabolize the medium-chain triglycerides into energy.

It can help you shed body fat

MCT oil is a key component of the ketogenic diet because of its chemical nature, which enhances fat loss.   The metabolic benefits of MCT oil are only obtained after being digested in the gut and then absorbed directly into the liver, where they are then transformed into ketones and circulated through the body.

Once the body has depleted all of its glycogen stores, then it will enter a state of ketosis. MCT oil helps the body reach the fat-burning stage faster.

Improvement in neurological functions is possible

There is evidence suggesting that good fats are brain fuel for the whole body. For instance, MCT oils “may” have positive effects on cognition, decision-making, and illnesses like Alzheimer’s

Types of MCTs

The four natural MCTs are called caprylic, capric, lauric, and Caproic.

Caproic Acid (C6)

People commonly notice an unpleasant taste or a burning sensation in their throat if they use MCT oil supplements that contain too much of the fatty acid C6.

Although it does not taste nice at all, you will not notice any effects due to the small quantity of it contained in coconut oil or MCT oil. Caproic acid offers better absorption and conversion into ketones than any other medium-chain triglyceride (MCT).

Caprylic Acid (C8)

It is estimated that 12% of the MCTs contained in coconut oil are made up of caprylic acid. This MCT is also well known for its powerful anti-microbial qualities, which help protect the digestive tract.

When looking for MCT oil products, you’ll notice that caprylic acid is usually the most common MCT. C8 content increases the rate at which your ketone levels rise.

Capric Acid (C10)

Ten per cent of the medium-chain triglycerides in coconut oil are made up of this MCT. Capric acid, like caprylic and caproic acids, is swiftly converted to ketones in the liver. Capric acid, on the other hand, is metabolized a little slowly than C8 and C6 with dual extra carbons.

Lauric Acid (C12)

Coconut oil is most commonly utilized as an MCT supplement because of its high lauric acid content. About half of the lipids present in coconut oil are of this type.

MCTs (such as caprylic and capric acids) are metabolized rapidly, however, unlike these other medium-chain triglycerides, lauric acid is metabolized more slowly and may increase cholesterol levels in a comparable fashion to other long-chain saturated fats.

Some argue that lauric acid should not be classified as a medium-chain triglyceride because of its LCT characteristics. To be regarded in the same category as the other three MCTs is completely inefficient. As a result, it is not found in high-quality MCT oil.

How much MCT oil can we use in a day?

If this is your first time using MCT oil, begin with tiny quantities. Begin with 1–1.5 teaspoons per day and gradually increase your consumption to acclimate your body to the MCTs.

mct oil instructions

If this dose is too high for you, you may use MCT oil powder. Due to the fact that it is associated with fewer stomach problems, you may be able, to begin with, a higher dose.

Once your body has adjusted to the increased MCT consumption, you can gradually raise your dose daily, tsp. by tsp., until you are consuming 1 to 4 tablespoons per day without experiencing any adverse effects.

The recommended daily dosage is 1-2 teaspoons. This should be enough MCTs to give you the benefits we’ve discussed.

How to Use MCT Oil in Your Diet

The following are some of the most effective strategies to incorporate additional MCT oil into your diet:

  • Serve it with coffee or other hot beverages. By including it in your morning beverage, you not only increase your intake of healthy fats but also offer your body and brain the utmost energy to begin the day. Try mixing them into a cup of green Tea keto proof or Iced keto proof.

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  • It’s a great addition to keto smoothies. Add 1–2 tablespoons of MCT oil to your regular smoothie for an added boost of healthy fats and ketones.
  • Incorporate it into your pre-and/or post-workout shakes. A tablespoon of MCT oil added to your pre-or post-workout meal can help increase your efficiency, endurance, and recovery. MCT oil as a pre-workout additive may be beneficial for persons new to the keto diet who are experiencing decreased energy levels throughout their workouts.
  • Make keto condiments, dips, and sauces with it. MCT oil is an excellent addition to your favorite keto dressings, seasonings, and sauces. Substitute a tablespoon or 2 for the basic oil or combine it with the other oils to achieve the desired consistency.
  • Drizzle it over your dinner. MCT oil or MCT powder can be added to a keto meal for higher fat content. This is fantastic for keto pasta recipes and salads.
  • Make a simple keto chocolate sauce in no time. Do you crave your dessert some chocolate? Make a quick chocolate sauce by combining cocoa powder and MCT oil. Drizzle this chocolate sauce over your keto dessert to add flavor and ketone-boosting fats.
  • Combine these with your fat bombs. As long as your primary fat bomb fat source does not melt at room temperature, you may add additional MCT oil or MCT oil powder to transform your fat bombs into ketosis-boosting fat bombs.
  • Take it directly. Due to the taste and odorless ness of MCT oil, it is possible to decrease your dose without adding it to anything. By mixing MCT powder with water, you can accomplish the same thing.

Conclusion

MCT oil is a very healthy oil and it is a blessing for Keto diet followers. It helps in producing ketones and aids the whole process. All the misconceptions about this oil has been cleared and there is absolutely no reason to worry if you are using it with or without keto, it helps in both situations.

Author: Idrees Samih

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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