How To Use MCT Oil For Weight Loss? (Expert Fat Burn Tips)

Table of Contents

Medium-chain triglyceride (MCT) oil has gained popularity as a potential tool that may help with weight loss. It may help with boosted metabolism, increased energy, improved satiety, and better gut health and so MCT oil has piqued the interest of many individuals looking to shed unwanted weight. In this comprehensive guide, we will explain more about MCT oil, exploring its benefits, potential drawbacks, and how to incorporate it into your weight and fat loss, strategy. Whether you’re a seasoned MCT oil user or a complete novice, this article will provide you with more knowledge needed to make informed decisions about using MCT oil for weight loss, and general health.

Summary of How To Use MCT Oil For Weight Loss

  1. Consume a serving of MCT oil approximately one hour prior to your meal, as this can aid in reducing your appetite or potentially skipping the meal altogether.
  2. Be cautious not to ingest MCT oil alongside excessive quantities of food, especially those rich in carbohydrates, as this may diminish the oil’s impact.
  3. Limit your intake to no more than one tablespoon of MCT oil per serving.

Understanding MCT Oil

First, we need to understand what MCT oil is and how it differs from other dietary fats.

What Are MCTs?

Medium-chain triglycerides (MCTs) are a type of saturated fat found in various foods, including coconut oil and palm oil. Unlike long-chain triglycerides (LCTs), which are more prevalent in our diets in foods like olive oil, avocado, fish, nuts and meat, MCTs have a unique structure. MCTs contain medium-length fatty acids, which as the name suggests, is shorter in length than the long-chain fatty acids. It’s their shorter length which is the key to their faster digestion and metabolism-boosting properties.

Medium Chain Triglycerides vs Coconut Oil?

Medium-chain triglyceride (MCT) oil and coconut oil serve multiple purposes, although they share similarities, each offers unique advantages and potential health considerations.

MCT oil is a focused extract of MCTs from diverse sources, whereas coconut oil is derived from coconuts and is naturally rich in MCTs. MCT oil might be preferable for enhancing weight loss and energy provision, while coconut oil is valuable for culinary and cosmetic uses.

Different Types of MCTs

There are different types of MCT, and to keep it simple, they are named the following:

1. C6 (Caproic Acid)

2. C8 (Caprylic Acid)

3. C10 (Capric Acid)

4. C12 (Lauric Acid)

Among these, C8 (caprylic acid) and C10 (capric acid) are considered the most beneficial for weight loss due to their rapid absorption by the body and conversion into energy.

The Science Behind MCT Oil and Weight Loss

Now that we have a foundational understanding of MCTs, it’s time to explore the science behind how MCT oil supplementation may promote weight loss.

Boosting Metabolism

One of the key mechanisms through which MCT oil may aid in weight loss is by increasing metabolism. When you consume MCT oil, your body processes it differently from LCTs. MCTs are rapidly absorbed in the liver, where they are converted into ketones – a type of molecule that your body uses for energy. This process can lead to a temporary increase in metabolic rate, potentially burning more calories.

Enhancing Satiety

Another potential benefit of dietary intake of MCT oil is its ability to enhance feelings of fullness. Some studies suggest that MCTs can trigger the release of hormones that promote satiety, which may reduce overall calorie consumption and support weight loss efforts.

Reduced Fat Storage

MCTs have also been linked to fat burn and a reduced likelihood of fat storage. Unlike LCTs, which are more prone to being stored in fat cells, MCTs are more likely to be burned for energy. This characteristic could potentially help in reducing fat accumulation of these calories in MCT oil.

Supporting Gut Health

The MCT oils are dietary fats. These dietary fats stimulate digestion and promote movement in the digestive tract. That’s why it’s important to introduce it slowly and in small amounts to start with, as it could cause too much movement in the beginning for some people. 

MCT oils may also improve the gut microbiome and gut lining permeability. This impact on the gut microbiome can also support the immune system. The caprylic acid (C8) can also create an environment that is unfavourable for the growth of bad bacteria, and Candida overgrowth. 

Incorporating MCT Oil into Your Weight Loss Plan

Start with a Small Dose

If you’re new to consuming MCT oil, it’s important to start with a small dose. This allows your body to adapt gradually and minimises the risk of digestive discomfort. Begin with half to one teaspoon a day, and then slowly increase the dosage over a few days or weeks depending on how your digestive system is responding to it.

Choose the Right Type of MCT Oil

Not all MCT oils are created equal. Look for high quality MCT oil and products that predominantly contain C8 (caprylic acid) and C10 (capric acid) as they are considered the most beneficial for weight loss.

Timing Matters

When to take MCT oil depends on your preferences and lifestyle. Some people find it effective to consume it in the morning for a metabolism boost and sustained energy throughout the day. Others prefer taking it before a workout to enhance performance. Or, taking MCT oil before or with a meal may help to control appetite, preventing overeating.

Adding to Food and Drink

MCT oil can be easily integrated into your daily routine. Here are some common ways to include it in your diet:

  • Coffee: Blend MCT oil into your morning coffee or tea for an energy-packed start to your day.
  • Smoothies and Shakes: Add MCT oil to your favourite smoothies or protein shakes.
  • Salad Dressing: Drizzle MCT oil over your salads or use it as an ingredient in homemade salad dressings.
  • Cooking: MCT oil can be used in cooking, when sautéing or lightly frying.
  • Yoghurt: Stir MCT oil into yoghurt for an extra nutritional boost.

Consistency Is Key

To notice any benefits of MCT oil, and like with any habit, consistency is important. Use it daily or multiple times a week and take notice of any changes over time. 

Combining MCT Oil with a Healthy Lifestyle

While MCT oil may offer some weight loss benefits, it’s important to remember that it’s not a magical potion to instant weight loss. Remember we do not promote short term, miracle weight loss or health practices, we are about long term sustainable health. To maximise your weight loss efforts, combine the use of the best MCT oil, with a healthy lifestyle.

Maintain a Balanced Diet

A well-rounded diet that includes a variety of nutrients, lean proteins, whole grains, and plenty of fruits and vegetables is fundamental for weight loss. MCT oil can be a helpful addition, but it should complement a nutritious diet, not replace it.

Regular Exercise

Physical activity is a part of any successful weight loss journey and overall health and wellbeing. Exercise not only burns calories but also offers numerous other health benefits. Incorporate both cardiovascular and strength-training exercises into your routine for the best results, and find something that you enjoy doing so it doesn’t feel like a chore.

Stay Hydrated

Proper hydration is also important in helping to reach and maintain an ideal body weight too. Drinking enough water not only supports overall health but can also help control appetite and reduce calorie intake.

Adequate Sleep

Sleep is essential for maintaining a healthy weight. Lack of sleep can disrupt hormone balance and increase cravings for unhealthy foods. Aim for 7-9 hours of quality sleep each night.

Consult a Healthcare Professional

If you have underlying health conditions or concerns, it’s advisable to consult with a healthcare professional before adding MCT oil to your daily routine. They can provide guidance tailored to your specific needs and goals.

Monitoring Your Body’s Response & Cautions Using MCT oil

Once you’ve incorporated MCT oil into your weight loss plan, it’s essential to monitor your body’s response. Pay attention to how you feel, any changes in energy levels, and your overall progress. Compare blood tests on cholesterol levels of HDL and LDL’s both before and after 1-3 months of using MCT oil.

Increased Energy and Focus

Many individuals report increased energy levels when using MCT oil. You may find yourself more alert and focused throughout the day too. The ketones that the fat burning MCT oil is converted to is a source of energy that your brain can use.

Improved Satiety

MCT oil may help you feel fuller for longer, reducing the urge to snack or overeat. Notice your appetite and eating habits to see if MCT oil has a positive impact.

Digestive Comfort

While MCT oil is generally well-tolerated, some people may experience digestive discomfort or changes in bowel habits, especially if they consume too much too quickly. If you notice any issues, adjust your dosage accordingly.

Weight Loss Progress

Track your weight loss progress over time. Remember that weight loss is a gradual process, and it’s important to be patient and consistent. Sustainable weight loss is the best type of weight loss to focus on.

Medium-chain triglyceride (MCT) oil may be a great compliment to your weight loss plan. Please remember that MCT oil is not a magic solution. To see real and lasting weight loss results, it should be combined with a balanced diet, regular exercise, and other healthy lifestyle choices.

Consult with a healthcare professional if you have any concerns or unique health needs. Ultimately, the path to weight loss success is a comprehensive one, and MCT oil can be a valuable tool along the way.

Frequently Asked Questions About MCT Oil?

How much MCT oil should I take per day for weight loss?

The recommended dosage for a weight reduction supplement varies by individual. Recommended doses are generally 1 gram to 1 tablespoon a morning and gradually increase over the long-term, as you are tolerating it.

Is MCT oil and coconut oil the same?

While MCT oil is composed only of medium-chain-fatty acids, coconut oil is composed of medium chain and long chain fatty acids. This changes how they are digested in the body and some of their benefits.

What is the best time of day to take MCT oil?

When taken in the morning, it can give an energy boost and alertness for the day. Or taken before exercising as it can provide a source of energy.

About The Author
Picture of Tanya Leyson
Tanya Leyson

Tanya, a Wellness Ambassador, Health Coach, and Hypnotherapist with 15+ years of experience, holds a nutrition degree and coaching certification. She's served private clients, corporate health programs, and collaborated with food companies. Tanya's mission is to foster vibrant health through nutritional advice, stress management, and weight loss strategies. Her "Let’s Get VibrantlyHealthy eCookbook" offers 80+ clean recipes, while "Thriving: Health is Your Greatest Wealth" shares insights from 13 authors. Tanya also provides powerful hypnotherapy tracks for belief reprogramming. As a holistic wellness expert, Tanya is dedicated to helping individuals achieve healthier, more fulfilling lives, offering a wealth of experience and guidance.

All Posts
Supplement Quiz

Get a supplement audit to check if you’re taking the right supplements for your needs.

More To Explore
a woman in a blue sweater sitting while holding a blue mug

Is Hypnotherapy Worth It?

Hypnotherapy is a legitimate and widely recognised form of therapy, and there is evidence to support its effectiveness for a variety of issues. Let’s begin

Free 2 Week Menu Plan

25 Recipes, Under 30 Minutes, with 8 Ingredients or less.

free 2 week menu plan

Subscribe to our mailing list and get a free menu plan with 25 recipes, under 30 minutes, with 8 ingredients or less.