MCTs are a type of saturated fat that is metabolized and absorbed faster than long-chain fatty acids. Along with having many health benefits, they are a great source of energy for athletes and people who are trying to lose weight. If you are on a journey to cut some pounds, read on to know how to use MCT oil for weight loss and what is the recommended dosage per day!
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Table of Content
What Is MCT Oil?
MCT oil is a “medium chain triglyceride” which is derived from coconut oil or palm oil by “fractionalization”. It is made by extracting medium-chain fatty acids which the body can easily convert into ketones and use for energy. It is a natural, satiating, and calorie-free energy source.
MCT oil was first made in the mid-20th century as a food supplement and treatment for epileptic patients. After finding a great response in their energy and recovery, this oil stepped into the sports world in the late 20th century to make a place as a fat dietary supplement to provide energy for endurance sports.
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Lately, since the new era is all about health and fitness, and opening new doors to fit life, MCT oil has become a fitness trend and is used by people who are looking to lose weight or improve their athletic performance.
How Does MCT Oil Actually Help You Lose Weight?
MCT oil has become a popular supplement among athletes and fitness freaks, and among people who are trying to lose weight.
It has also become a shiny part of the ketogenic diet or low-carbohydrate diet, which is especially designed to achieve healthy body weight.
Let’s see how MCT oil actually burns fat and aid in weight loss.
1. It Boosts Your Metabolism
MCTs are absorbed and metabolized quickly which results in a boost in your metabolism and enhances thermogenesis to set calories on fire. A higher metabolism means you will be able to burn more calories and ultimately lose weight.
Studies have shown that participants who used MCT oil, burned 3 times more calories in 6 hours than those who consumed the LCTs.
Because we consume fewer carbs in weight loss diets, our bodies burn stored fat for body fuel – resulting in melting away stored fat from the belly, thighs, arms, hips, etc.
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2. It Reduces Your Appetite
MCTs help in reducing your appetite by keeping you full for longer periods of time. They are metabolized quickly and used as energy by the body, leaving you satiated for a longer time. When you don’t feel hungry all the time, you will automatically eat less and lose weight.
How? MCTs promote delaying gastric emptying which is the process of food moving from your stomach to the small intestine. This means that you will feel full for a longer time and won’t experience hunger pangs between meals.
3. It Helps Burn Stubborn Fat
MCTs make you lose weight by targeting the stubborn fat stored in your body. This type of fat is difficult to get rid of and is usually stored around the abdominal area and leading to a bigger belly. MCT oil helps in breaking down this stubborn fat and using it as energy.
This is because MCTs are metabolized quickly and used by the body for energy, rather than being stored as fat.
4. It Increases Energy Levels
When you are trying to lose weight or have moved from a high-calorie diet to a low-calorie diet, you feel low on energy most of the time because you are eating less. This makes it difficult to stay active and motivated throughout the day.
MCT oil can help you here as well by providing you with the energy you need to get through your day without feeling tired. It does it by providing ketones which are a source of energy for the brain.
5. It Puts Our Bodies In Ketosis
When you consume a low-carb diet, your body doesn’t get enough glucose to produce energy. When this happens, the liver breaks down stored fats into ketones and uses them for energy. This is called ‘ketosis’.
MCTs help in putting our bodies in ketosis quickly as they are metabolized and absorbed quickly. Instead of gaining glucose from consumed carbs, our bodies break down the stored fat to fill the energy gap. This results in quick and effective weight loss. MCT oil can definitely speed up weight loss in ketosis.
How To Use MCT Oil For Weight Loss?
Now that we know all the amazing ways in which MCT oil can help us lose weight, let’s find out how to use it.
Remember, a healthy diet along with regular exercise makes you lose weight faster and in a healthy way!
You can add coconut MCT oil to your diet in different ways to
1. Add It To Your Morning Smoothies
MCT oil goes well with smoothies and shakes. You can add 1 tablespoon of MCT oil to your morning smoothie and start your day on a healthy note. It will not only boost your metabolism but will also keep you full until lunchtime.
2. Add It To Your Coffee
MCT oil can also be added to your coffee. This is a great way to start your day as coffee boosts metabolism and MCT oil will help you lose weight. Just add a tablespoon of MCT oil to your morning cup of black coffee and you are good to go.
Note: there’s a new “Bulletproof coffee” that is taking place in the market. It is made by adding butter and MCT oil to black coffee. Since it contains butter, it becomes a high-calorie drink and you’ll end up taking in one-fifth of your whole day’s calories.
Thus, if you are using MCTs particularly for fat loss – avoid adding butter, just stick with classic black coffee and add a spoonful of MCT oil.
3. Add It To Salad Dressings
Since weight loss diets contain a lot of whole foods and salads, it is a great way of consuming MCT oil as a salad dressing. Don’t overdo it, just a tablespoon on top of a bowl full of salad should be enough. You can also spray it on your grilled chicken piece for lunch.
To enhance taste, you can add some vinegar, a pinch of salt, and pepper to it and your healthy salad dressing is ready.
Note: avoid cooking with MCT oils, these oils are medium chains, so they’ll burn at a low temperature and kill all the essential nutrients.
4. Take It As A Supplement
You can also take MCT oil supplements if you travel a lot and find it odd to carry a bottle in your bag. There are multiple brands supplying MCT capsules, however, we recommend MCT oil by Zeal Naturals. They are pure C8 & C10 from 100% coconut, and gets absorbs easily for immediate energy.
On the other hand, if you prefer the completely organic way, just take 1-2 tablespoons of MCT oil before meals. This will help you lose weight by reducing your appetite and increasing your metabolism.
So, these were some of the ways in which you can use MCT oil for weight loss. Now let’s find out how much MCT oil should I take for weight loss.
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How Much MCT Oil Per Day For Weight Loss
The only formula for weight loss is to consume fewer calories than your daily requirement. That’s the only way you’ll burn stored fat for energy – and MCT oil helps with burning the fat faster.
Now the question comes how much MCT oil per day you should consume to lose weight?
Well, the MCT oil dosage depends on many factors like your activity level, how much fat you want to lose, and your current diet plan.
However, the general rule of thumb is to start with 1 teaspoon (15ml) per day and gradually increase the dosage as your body gets used to it. Once you reach 3 tablespoons (45ml) per day, you can maintain that dosage or even increase it slightly if you feel like you need more energy.
Suggestion: do not take all the daily dosage at once – break it into 2-3 servings.
MCT Oil Health Benefits
In addition to weight loss, there are many health benefits of coconut MCT oil. Some of the benefits of this versatile oil include:
- It improves mental clarity
- Helps to control blood sugar levels
- Reduces the risk of heart disease
- Reducing your appetite
- Enhances your metabolism
- Improves your cholesterol levels
- Improve your cardiovascular health
- It helps to improve your cognitive function
- Reduces the risk of Alzheimer’s disease and dementia
- Improves your skin health
- Reducing the risk of acne and other skin disorders
- Improve your immune system
- Reduces inflammation throughout the body
These are just some of the many health benefits of MCT oil. If you are looking for a healthy way to reach your weight loss goal, then consider adding MCT oil to your diet.
Side Effects Of MCT Oil
Like with anything, there can be some side effects of taking MCT oil.
The most common side effect is digestive upset, as your body is not used to digesting these types of fats.
Another potential side effect is headaches. This is usually due to the fact that your body is not used to having such a high level of ketones in your system.
In addition, some people may experience a temporary increase in anxiety when they first start taking MCT oil. This is usually due to the fact that your body is releasing ketones at a faster rate than it is used to.
If you experience any digestive discomfort, just reduce the amount you are taking each day until your body gets used to it.
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Bottom Line
MCT oil is a great addition to your diet if you are looking to lose weight. It helps to increase metabolism, burn fat quickly, and suppresses appetite. You can use MCT oil in different ways like adding it to your coffee, smoothie, salad dressing, or even taking it raw.
The ideal dosage of MCT oil for weight loss is 1-3 tablespoons per day, divided into 2-3 servings. Start with 1 teaspoon per day and increase the dosage gradually as your body gets used to it.
Frequently Asked Questions: (FAQs)
What is MCT oil good for?
MCT oil is good for many things, including weight loss, mental clarity, blood sugar control, reducing the risk of heart disease, and enhancing your metabolism.
How much MCT oil should I take for weight loss?
For weight loss, you should take 1-3 tablespoons of MCT daily. However, start with 1 spoon and gradually work your way up to reach 3 tablespoons a day. Do not consume all the dosage at once, divide it into 2-3 servings at different times.
Does MCT oil reduce belly fat?
Yes, MCT oil reduces belly fat and can help you lose weight. It helps burn stored fat from all over the body for energy and also suppresses appetite.
How do you use MCT oil to burn fat?
MCT oil can help you burn fat by increasing your metabolism and also by suppressing your appetite. You can use it in different ways like adding it to coffee, smoothies, or salad dressings. The ideal dosage is 1-3 tablespoons per day.
What is the best time to take MCT oil?
The best time to take MCT oil is in the morning, before breakfast. You can add it to your coffee or smoothie. You can also take it before or after workouts to help your body burn stored fat for energy.
