MCT Oil and Keto: Benefits, How to Use it, Side Effects, and More

Key Takeaways

• MCT oil is a popular fat source that fits well with the keto diet, it offers quick energy.
• It can support ketone production and help you stay in ketosis, a crucial state for weight loss.
• Incorporating MCT oil into your keto diet can improve mental clarity and focus.
• It’s important to know how much MCT oil per day is ideal to avoid potential side effects.

What is MCT Oil?

MCT oil stands for Medium-Chain Triglyceride oil. Unlike other fats that are made up of long chains of carbon atoms, MCTs have a shorter chain length. This unique structure makes MCT oil easier for the body to absorb and convert into energy.

MCT oil is typically made from coconut oil or palm kernel oil and contains four types of fatty acids[1]: C6 (caproic acid), C8 (caprylic acid), C10 (capric acid), and C12 (lauric acid).

The shorter chain length allows MCT oil to be rapidly absorbed by the liver, where it is quickly converted into ketones. This is why MCT Oil and Keto work so well together.

Ketones are a preferred energy source when following the keto diet, and MCT oil helps increase their production.

How MCT Oil Works

MCT oil works differently from other fats. When consumed, it is rapidly absorbed into the bloodstream and transported to the liver, where it is converted into ketones.

These ketones provide a quick energy source, especially for the brain and muscles. This process is particularly beneficial for those on a keto diet, as it helps maintain ketosis—the state where your body burns fat for fuel instead of carbohydrates.

So, Does MCT oil increase ketone production?

Yes, it does. It helps raise ketone levels and allows your body to stay in ketosis more easily and for longer periods.

Additionally, because MCT oil is quickly converted into energy, it provides a fast, clean fuel without the need for long digestion times. This makes it ideal for keto dieters looking for a steady source of daily energy.

Benefits of MCT Oil for Keto Dieters

For keto dieters, MCT oil is more than just a source of fat. It offers several key benefits that align with the goals of a ketogenic lifestyle.

Here are the main advantages of incorporating MCT oil into your keto diet:

• Increased Ketone Production: MCT oil helps boost ketone levels. It offers a quick and efficient energy source that supports the body’s transition into and maintenance of ketosis.
• Supports Weight Loss: How to use MCT oil for weight loss is simple. Adding it to meals can help reduce appetite, promote satiety, and potentially increase fat burning.
• Stable Energy Levels: MCT oil provides fast-acting energy without causing blood sugar spikes.
• Improves Mental Clarity: Because MCT oil is rapidly converted into ketones, it provides the brain with a steady, efficient fuel source, potentially enhancing focus and mental performance.
• Supports Gut Health: Some research suggests that MCT oil may improve gut health[2]. It promotes the growth of beneficial bacteria and helps the digestive system function more smoothly.
• Improves Physical Performance: For active keto dieters, MCT oil may enhance exercise performance. It provides a quick fuel source that can help improve endurance.
• Helps Regulate Cholesterol: Some studies suggest that MCT oil may help reduce[3] bad cholesterol (LDL) and raise good cholesterol (HDL) for better heart health.
• May Support Hormonal Balance: There’s some evidence that MCT oil can help in balancing hormones[4] related to metabolism, such as insulin and leptin. This may aid in weight management and general health.

How to Incorporate MCT Oil into Your Keto Diet

freshly brewed coffee and MCT oil with butter.

Incorporating MCT oil into your keto diet is easy and can be done in several ways. Here are some practical tips for making the most out of MCT oil:

• Add to Coffee or Tea: One of the most popular ways to use MCT oil is by adding it to your morning coffee or tea. It can help boost energy and mental clarity. This can be a great start to your day.
• Use in Smoothies: MCT oil blends well into smoothies. Just a spoonful can provide you with a quick source of healthy fats and keep you feeling full longer.
• Incorporate into Salad Dressings: Use MCT oil as a base for homemade salad dressings or drizzling it over vegetables to add healthy fats without the carbs.
• Mix with Nut Butters: Add MCT oil to your favorite nut butter like almond or peanut butter. This combo is an easy snack that fits perfectly into your keto meal plan.
• Bake with It: MCT oil can be used in keto-friendly baked goods, adding healthy fats to treats like muffins or cookies.

Potential Side Effects and Precautions

While MCT oil is generally safe for most people, there are a few potential side effects to be aware of.

Some of these side effects include:

• Digestive Issues: Some people may experience stomach discomfort, such as bloating, cramps, or diarrhea. Especially when they first start using MCT oil. To avoid this, start with a small amount (around 1 teaspoon) and gradually increase the dosage.
• Increased Caloric Intake: MCT oil is calorie-dense, so it’s important to factor it into your total daily calorie intake. Overconsumption can lead to weight gain if not balanced with your other food choices.
• Can Break a Fast: If you’re practicing intermittent fasting along with keto, you might be wondering, Does MCT oil break a fast on keto? Technically, yes. Since MCT oil provides calories, it can break a fast, but it doesn’t spike insulin as much as other sources of calories might.
• Possible Allergies: While rare, some individuals may have sensitivities to coconut or palm products. If you have allergies to these, you should avoid MCT oil or look for alternatives made from other sources.

How Much MCT Oil Per Day?

To avoid side effects and get the most benefit, it’s important to know the right amount to consume.

Most people start with 1–2 tablespoons per day. If your goal is how much MCT oil per day to lose weight, you can gradually increase your intake up to 3–4 tablespoons daily.

Your daily intake should depend on your tolerance and dietary needs.