MCT oil is one of the hottest ketogenic supplements these days with the growing popularity of the keto diet and bulletproof coffee. Everyone wants to know what it is and if they should use it. But what is MCT oil?
MCT stands for medium-chain triglyceride and the oil is rich in lauric acid. Coconut oil is often confused with MCT oil and people assume that they’re the same. To a certain extent, they’re similar, but there are differences, too. These differences are important when taking MCT oil on keto.
Most cold-pressed coconut oil contains medium-chain triglycerides, but coconut oil also contains other kinds of fat that are not really required for weight loss. This is where MCT oil makes a difference.
If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.
In this post you'll find:
Not all MCT oil is made equal
MCT oil is comprised of 100% medium-chain triglycerides – which is more than what coconut oil contains. It is solely comprised of the fats necessary for weight loss. Many MCT oil manufacturers try to pass off diluted lauric acid as MCT oil. So, you’ll need to purchase quality high-grade MCT oil from reputable suppliers.
My favorite MCT oil is from this brand and you can see why. They’ve put a lot into providing a high-quality product for an affordable price and I definitely feel the benefits of MCT oil when I take it in my morning coffee. Give it a try on me. Use the code ONANDOFFKETO for a 10% discount and let me know what you think.
Why Use MCT Oil on Keto
MCT oil is assimilated very quickly by the body. Your body craves this type of fat. Unlike long-chain triglycerides that need to be processed by the pancreas and requires enzymes to digest, MCT oil absorption is much faster.
It’s rapidly absorbed by the gut, travels through the bloodstream and reaches the liver very quickly. So, what does that mean?
Simple. It means your body can access fuel and get energy rapidly. That’s what makes it so popular for bulletproof coffee. I even feel confident taking MCT oil in my morning coffee and not worrying about breaking my fast. Here’s what Dr. Berg says about that.
Understanding the Properties of Medium Chain Triglycerides (MCTs)
If you’re going to know what MCT is best for you, you’ll want to understand what MCT oil is made of and how to spot a high-quality oil.
Medium-chain triglycerides are comprised of 6 to 12 carbon atoms. That’s why they’re known as medium-chain. Long-chain triglycerides have 13 to 18 carbon atoms.
MCTs are popular on the keto diet for those who have trouble getting in 70 to 75 percent of their calories in the form of fat, a major component of the high-fat low carb lifestyle.
While Coconut oil is one of the foods recommended for this diet, since it’s rich in lauric acid and aids in weight loss, it also has extra strains of fat that are unnecessary for your diet.
Because of this downside, several companies have created MCT oil that only has the medium-chain triglycerides the body needs to burn fat – and you don’t need to deal with any of the extra fats that you’d get if you were to consume coconut oil.
Palm oil and coconut oil contain medium-chain triglycerides. So, when purchasing your oil, it would be a good idea to see where your MCTs are derived from as palm oil is not a good idea on the keto diet. There are several other benefits that can be derived from MCT’s such as increased metabolism, appetite suppression, speeding up ketosis and acting as an antioxidant.
What is MCT Oil?
The most common types of MCT found in coconut oil are lauric acid, caprylic acid, and capric acid. Depending on the manufacturer, the MCT oil you buy will probably contain all these acids.
Caprylic acid and capric acid, generally don’t have a very pleasant taste. The MCT oil you purchase may taste fine, but if the taste is strong, you can mix it with your coffee and you won’t know the difference.
These fats are great for improving your gut health and will give you a quick boost of energy. If you mixed some in your pre-workout drinks, you’ll really have an edge and be able to give your best effort during your training.
Since these fats are rapidly absorbed by the body, as compared to the long-chain triglycerides, they are great as a quick ‘pick me up’ energy booster. Initially, it’s best to consume 1 teaspoon of MCT oil every day.
Over a few weeks, you can build up to 1 tablespoon a day. You can keep building up until you reach 4 tablespoons a day. 1 to 4 tbsp of MCT oil a day is just fine and will be ideal if you’re on the keto diet and need to meet your fat macros.
I love having keto snacks at the ready. Try my favorite keto chocolate bars, bone broth and protein powders here. Use code ONANDOFFKETO for 10% off your order!
There’s often debate as to whether one should just stick to coconut oil which is generally cheaper than MCT oil. This will come down to your budget and personal preferences. About 60 percent of coconut oil is comprised of MCT, but when taking MCT oil, you know that 100% of it is MCT. So, there is a difference, but it all depends on you and your goals.
There are many manufacturers of MCT oil because this is a booming industry. So, you can bet that many people will be trying to make a quick buck by passing off diluted lauric acid as MCT oil.
Do your research and find a reputable manufacturer that guarantees only the best ingredients are used and that 100% of the MCT oil or powder are medium-chain triglycerides and not diluted coconut oil. This is my favorite MCT oil by far.
Exercise due diligence, purchase wisely and make MCT oil a part of your daily diet. It has many health benefits that will serve you well in the long run.
What is bulletproof coffee?
Bulletproof coffee is one of those drinks that keto dieters absolutely swear by. Basically, it’s normal coffee that’s mixed with 1 tbsp ghee or butter and a serving of MCT oil. If MCT oil is not available, then coconut oil will do.
While there are some people who say that consuming bulletproof coffee is not a good idea, there are many who swear by it as a meal replacement and an aid to fat loss. If you’re used to consuming breakfast and want to give intermittent fasting a shot, consuming bulletproof coffee in the mornings will serve as a meal replacement and help to curb your appetite while providing energy for your day.
Since bulletproof coffee is high in calories from fat, most people on a keto diet just treat it as a breakfast meal. If you stopped to think about it, the coffee is high in good fat, nutrients and a dose of caffeine to give you the mental boost you need to start the day.
That’s better than most sugary cereals drowned in processed milk and followed by a glass of processed orange juice that’s laden with sugar. The first meal of the day and already people have consumed a ton of sugar. Bulletproof coffee is a much healthier option.
How do you take MCT Oil?
If you’re not a coffee drinker, you can still add MCT oil to your tea or salad as a salad dressing or just swallow 1 tsp a day. Initially, you should consume just 1 tsp and slowly work your way up to 1-4 tbsp a day.
Consuming MCT oil is hassle-free. Do note that since it has a low smoke point, you shouldn’t use it for cooking. The heat generated during cooking also changes the chemical structure of the oil. So, it’s best to consume it at room temperature or with coffee.
There are a plethora of benefits that can be accrued from consuming MCT oil. Do give it a try and in a couple of weeks, you will feel the difference. Most respectable keto dieters will not be caught without his or her MCT oil. Just make sure you get good quality oil.
If you’re not into the oil in your coffee or tea, you should give MCT OIL Powder a try.
Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery list to get you started. Want the grocery list, quick start guide, and 7-day meal plan for free? Get it below.