Benefits of MCT oil for weight loss and digestion by 3J

3J

Musclechemistry Member
The benefits of MCT oil for Weight Loss
By: 3J
3J's Nutrition | Diet and fitness consulting to get you to the next level.


There has been a recent craze going on about MCT oil and its benefits to the human body. Medium-chain triglycerides (MCT) are an interesting subcategory of dietary fats due to its unique properties. Unlike long-chain triglycerides (LCT), MCTs are composed of a shorter chain of carbon atoms (6-12 vs 12-18). If you understand the difference between a complex carbohydrate and a semi-simple/simple carbohydrate you can also understand the difference between a MCT and a LCT. Yet the effects of LCT and MCT are drastically different in the body vs complex and simple carbs. With carbohydrates the longer the chain is the better it is for you due to its ability to curve insulin response, a very important factor in weight loss. In retrospect, research has found that MCT oil is much more beneficial for weight loss than LCT. MCTs are naturally occurring and can be found in whole foods like cheese, coconut oil, and butter.




MCTs actually have a lower caloric value than LCTs. LCTs are about 9 calories per gram while MCTs are about 8 (1). That’s roughly a 10% reduction in caloric intake. Fats are usually known to reduce the digestive timeline; anything you eat with fats will slow down digestion. LCTs are known to have a slow digestion rate and increase the risk of the energy being converted into fat. Due to the reduced complexity of chain length, MCTs are actually digested at an accelerated rate allowing for conversion into fuel for immediate use by organs and muscles, greatly reducing the risk of fat conversion.




There is a complex process to the metabolic conversion of MCTs. Usually, LCTs need the presence of carnitine (a derivative of the amino acid, lysine. Used in the body for the conversion of fat into energy) to be metabolized for energy. MCTs are exempt from this step in the metabolic process. More importantly, the metabolic conversion of MCTs results in the production of ketones (one of two energy sources the body can use for fuel). Now I am sure this makes a lot of keto dieters out there interested in MCT oil. The quicker you get into keto the better. There a controversial study that states the production of ketones by MCTs allow the body to bypass the use of carbohydrate for energy when consumed in the diet with the oil, but more research needs to be done on the matter to be conclusive. If true, it does hold a great benefit for bodybuilding. There are just too many variable that have not been accounted for in research at this time to make a conclusive statement on the matter. Though research studies have shown a moderate significant difference in the use of MCTs for accelerated weight loss over a 16 week period in humans (-1.67 +/- 0.67 kg) (2), a promising study done on lab rats showed an increase in energy levels and endurance during high endurance physical activity. Using a swimming test, mice fed MCT oil showed both superior endurance and fat burning capabilities to those fed LCTs (3). Research has also shown that rats fed MCT oils vs those fed lard at the same caloric intake resulted in weight loss for the MCT group (4), Further validating the ability of MCTs as a more rapidly available energy source. Another study on MCTs and coconut oil show strong anti-fungal properties when orally ingested (5). The anti-fungal properties of MCTs should reduce yeast in the intestinal tract. There is a very particular balance of flora in the gut that helps digestion. Sometimes that balance is thrown off and yeast starts to dominate the gut. Doctors call this candida. A minimal amount of fungus from yeast in the mouth and digestive tract is actually beneficial for digestion. When there is an overgrowth it breaks down the walls of the intestine and enters the bloodstream. Chronic fatigue, loss of energy, decreased libido, inability to concentrate, and irritability have all been linked to increased yeast in the gut. The use of MCT has proven to reduce yeast in the gut and return balance to the flora.






MCT for Weight Loss




Proper use of MCT oils in weight loss should help the user increase the capacity of reducing body fat while keeping proper energy levels and reducing the likeliness of psychological diet failure. Adding a mixture of caffeine and pure MCT oil to your daily consumption may very well increase the chances of accelerated fat loss and satiety in the process. Based on my experiences with my clients when using an MCT protocol, I believe it does. Below I am going to give a beginners, intermediate, and advanced MCT oil protocol for those looking lose weight.


The blend you are looking for to make this protocol effective is a mixture of 2 cups hot black coffee and a variable amount of MCT oil blended in a blender based on how advanced a protocol you choose to do. Using coffee with your MCT will boost energy levels, increase metabolism, and better curb your appetite. The diet you follow with this MCT protocol should be a low carb (roughly 100-150g carb intake) to ketogenic diet (no carb diet) with an emphasis on high protein.






Beginners MCT Oil Protocol


With the beginners MCT protocol, I would keep the routine simple. If you are on a 2000 calorie restricted diet, I would reduce your intake from food by 200 calories (rougly 25g MCT oil) and use MCT oil to replace that caloric intake, taken first thing in the morning on an empty stomach. I would wait 30 min before eating breakfast also.






Intermediate MCT Oil Protocol


With the intermediate MCT oil protocol, I would follow the same guidelines as the beginners protocol, but replace a meal in the afternoon with another 25g MCT oil and 2 cups coffee. Having said that, if youre at 2000 calories and you are to eat rougly 333 calories per meal in a 6 meal day, you should make sure the other 133 calories come from protein 30 min later.






Advanced MCT Oil Protocol


Disclaimer: This protocol really goes against the grain in terms of philosophies I follow in nutrition. This is for rapid weight loss and should not be used unless rapid weight loss is truly necessary. Since MCTs have been proven to reduce yeast in the gut, your energy levels should stay pretty solid. Also, please consult a physician before starting any new dietary routine.


With the advanced MCT protocol the caloric intake is reduced very low. Usually at about 50-55% below your TDEE. 20-25% of the allowable caloric intake should come specifically from MCT oil and should be split between a morning and afternoon dose with 2 cups coffee. No whole foods are eaten until the evening, where two high protein/fat meals are eaten 3 hours apart from each other that will fill the rest of the caloric requirements up.


Sample Day (roughly 1500 Calorie Diet)


9am
2 cups black coffee
30g MCT oil


2-3pm
2 cups black coffee
30g MCT oil


6pm
13oz Chicken breast (boneless skinless)




9-10pm
10oz 93/7 Ground Beef




I have also seen more extreme measures taken with such a protocol like 14g MCT oil twice a day and only one meal in the evening. Though its very effective at weight loss im sure it would also be very taxing on the body and muscle.


I hope you enjoyed this article on MCT oil


If interested in professional nutrition and training coaching please contact me at [email protected]










References








1. Kaunitz, H. Dietary use of MCT in “Bilanzierte Ernaehrung in der Therapie,” K. Lang, W. Fekl, and G. Berg, eds. George Thieme Verlag, Stuttgart, 1971.
2. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.
St-Onge MP1, Bosarge A.
3. Fushiki T, Matsumoto K, Inoue K, Kawada T, Sugimoto E. Swimming endurance capacity of mice is increased by chronic consumption of medium-chain triglycerides. J Nutr 1995 Mar;125(3):531-9
4. Kaunitz, H., Slanetz, C.A., Johnson, R.E., Babayan, V.K., Garsky, G. Nutritional properties of the triglycerides of medium chain-length. J Am Oil Chem Soc, 1958, 35: 10-13
5. Development and characterization of oral lipid-based amphotericin B formulations with enhanced drug solubility, stability and antifungal activity in rats infected with Aspergillus fumigatus or Candida albicans.
Wasan EK1, Bartlett K, Gershkovich P, Sivak O, Banno B, Wong Z, Gagnon J, Gates B, Leon CG, Wasan KM.
 
Last edited:
technically the mct oil mixed with caffeine should keep it at bay..

other options like eca and adderall are out there too...


sorry for the late reply guys, took some holiday time off!
 
3J what are your thought on coconut oil vs MCT oil. I know that coconut oil has a lot of MCT in it.
coconut oil is actually about 10% mct oil if i recall off the top of my head.. i covered it in the article.. see below

Another study on MCTs and coconut oil show strong anti-fungal properties when orally ingested (5). The anti-fungal properties of MCTs should reduce yeast in the intestinal tract. There is a very particular balance of flora in the gut that helps digestion. Sometimes that balance is thrown off and yeast starts to dominate the gut. Doctors call this candida. A minimal amount of fungus from yeast in the mouth and digestive tract is actually beneficial for digestion. When there is an overgrowth it breaks down the walls of the intestine and enters the bloodstream. Chronic fatigue, loss of energy, decreased libido, inability to concentrate, and irritability have all been linked to increased yeast in the gut. The use of MCT has proven to reduce yeast in the gut and return balance to the flora.
 
This information is intriguing. I would see MCTs as being possibly beneficial to someone whose digestion has been thrown off by having their gall bladder taken out although at the same time they have some trouble digesting fats so I'm curious about the application. I had my gall bladder out a couple of years ago (it was acting only sporadically), and though initially the first 9-10 months digestion seemed to improve, it has slowly gone downhill again. Also recently in October I found out that I have a genetic condition called hemochromatosis (body stores too much iron in tissues, organs), which may be responsible for my organ trouble (gall bladder, liver, pancreas, etc.) which has imbalanced my digestion. I have my iron levels under control now, but the digestion issues persist which keep me from eating enough to gain to where I want. If I could have my diet where it should be, I'd probably be weighing more like 220-225 right now instead of 200. What are your thoughts about a situation like this in regards to MCT use? I'd be only interested in restoring digestive function, not weight loss.
 
well mct oil and coconut oil specifically is a anti-fungal.. which is why it helps the gut so much

it doesn't do much in terms of breaking up fats or aiding digestion in the first person like bile would from the gallbladder..
 
Interesting!
your post shows the perfect and attractive benefits of medium-chain triglycerides (MCT) oil.
I love this oil just because of its lower caloric value than LCTs that was you mentioned already.
Another important thing is the medium-chain fatty acids in MCTs have 6–12 carbon atoms.These are the main medium-chain fatty acids:

  • C6: Caproic acid or hexanoic acid.
  • C8: Caprylic acid or octanoic acid.
  • C10: Capric acid or decanoic acid.
  • C12: Lauric acid or dodecanoic acid.

Thanks for sharing this great post. :)
 
Last edited:
I had a trainer recommend mct oil to me. I currently take 6 tablespoons a day. I find it an easy way to add calories so actually use it for adding weight. It is a very unique fat and obviously believe in the benefits of it.
 
MCT for Weight Loss

Proper use of MCT oils in weight loss should help the user increase the capacity of reducing body fat while keeping proper energy levels and reducing the likeliness of psychological diet failure. Adding a mixture of caffeine and pure MCT oil to your daily consumption may very well increase the chances of accelerated fat loss and satiety in the process. Based on my experiences with my clients when using an MCT protocol, I believe it does. Below I am going to give a beginners, intermediate, and advanced MCT oil protocol for those looking lose weight.

The blend you are looking for to make this protocol effective is a mixture of 2 cups hot black coffee and a variable amount of MCT oil blended in a blender based on how advanced a protocol you choose to do. Using coffee with your MCT will boost energy levels, increase metabolism, and better curb your appetite. The diet you follow with this MCT protocol should be a low carb (roughly 100-150g carb intake) to ketogenic diet (no carb diet) with an emphasis on high protein.

Yes very effective for weight loss. Thanks for sharing this.
In which way you take MCT oil? With breakfast or Dinner?
 
The benefits of MCT oil for Weight Loss
By: 3J
3J's Nutrition | Diet and fitness consulting to get you to the next level.


There has been a recent craze going on about MCT oil and its benefits to the human body. Medium-chain triglycerides (MCT) are an interesting subcategory of dietary fats due to its unique properties. Unlike long-chain triglycerides (LCT), MCTs are composed of a shorter chain of carbon atoms (6-12 vs 12-18). If you understand the difference between a complex carbohydrate and a semi-simple/simple carbohydrate you can also understand the difference between a MCT and a LCT. Yet the effects of LCT and MCT are drastically different in the body vs complex and simple carbs. With carbohydrates the longer the chain is the better it is for you due to its ability to curve insulin response, a very important factor in weight loss. In retrospect, research has found that MCT oil is much more beneficial for weight loss than LCT. MCTs are naturally occurring and can be found in whole foods like cheese, coconut oil, and butter.




MCTs actually have a lower caloric value than LCTs. LCTs are about 9 calories per gram while MCTs are about 8 (1). That’s roughly a 10% reduction in caloric intake. Fats are usually known to reduce the digestive timeline; anything you eat with fats will slow down digestion. LCTs are known to have a slow digestion rate and increase the risk of the energy being converted into fat. Due to the reduced complexity of chain length, MCTs are actually digested at an accelerated rate allowing for conversion into fuel for immediate use by organs and muscles, greatly reducing the risk of fat conversion.




There is a complex process to the metabolic conversion of MCTs. Usually, LCTs need the presence of carnitine (a derivative of the amino acid, lysine. Used in the body for the conversion of fat into energy) to be metabolized for energy. MCTs are exempt from this step in the metabolic process. More importantly, the metabolic conversion of MCTs results in the production of ketones (one of two energy sources the body can use for fuel). Now I am sure this makes a lot of keto dieters out there interested in MCT oil. The quicker you get into keto the better. There a controversial study that states the production of ketones by MCTs allow the body to bypass the use of carbohydrate for energy when consumed in the diet with the oil, but more research needs to be done on the matter to be conclusive. If true, it does hold a great benefit for bodybuilding. There are just too many variable that have not been accounted for in research at this time to make a conclusive statement on the matter. Though research studies have shown a moderate significant difference in the use of MCTs for accelerated weight loss over a 16 week period in humans (-1.67 +/- 0.67 kg) (2), a promising study done on lab rats showed an increase in energy levels and endurance during high endurance physical activity. Using a swimming test, mice fed MCT oil showed both superior endurance and fat burning capabilities to those fed LCTs (3). Research has also shown that rats fed MCT oils vs those fed lard at the same caloric intake resulted in weight loss for the MCT group (4), Further validating the ability of MCTs as a more rapidly available energy source. Another study on MCTs and coconut oil show strong anti-fungal properties when orally ingested (5). The anti-fungal properties of MCTs should reduce yeast in the intestinal tract. There is a very particular balance of flora in the gut that helps digestion. Sometimes that balance is thrown off and yeast starts to dominate the gut. Doctors call this candida. A minimal amount of fungus from yeast in the mouth and digestive tract is actually beneficial for digestion. When there is an overgrowth it breaks down the walls of the intestine and enters the bloodstream. Chronic fatigue, loss of energy, decreased libido, inability to concentrate, and irritability have all been linked to increased yeast in the gut. The use of MCT has proven to reduce yeast in the gut and return balance to the flora.






MCT for Weight Loss




Proper use of MCT oils in weight loss should help the user increase the capacity of reducing body fat while keeping proper energy levels and reducing the likeliness of psychological diet failure. Adding a mixture of caffeine and pure MCT oil to your daily consumption may very well increase the chances of accelerated fat loss and satiety in the process. Based on my experiences with my clients when using an MCT protocol, I believe it does. Below I am going to give a beginners, intermediate, and advanced MCT oil protocol for those looking lose weight.


The blend you are looking for to make this protocol effective is a mixture of 2 cups hot black coffee and a variable amount of MCT oil blended in a blender based on how advanced a protocol you choose to do. Using coffee with your MCT will boost energy levels, increase metabolism, and better curb your appetite. The diet you follow with this MCT protocol should be a low carb (roughly 100-150g carb intake) to ketogenic diet (no carb diet) with an emphasis on high protein.






Beginners MCT Oil Protocol


With the beginners MCT protocol, I would keep the routine simple. If you are on a 2000 calorie restricted diet, I would reduce your intake from food by 200 calories (rougly 25g MCT oil) and use MCT oil to replace that caloric intake, taken first thing in the morning on an empty stomach. I would wait 30 min before eating breakfast also.






Intermediate MCT Oil Protocol


With the intermediate MCT oil protocol, I would follow the same guidelines as the beginners protocol, but replace a meal in the afternoon with another 25g MCT oil and 2 cups coffee. Having said that, if youre at 2000 calories and you are to eat rougly 333 calories per meal in a 6 meal day, you should make sure the other 133 calories come from protein 30 min later.






Advanced MCT Oil Protocol


Disclaimer: This protocol really goes against the grain in terms of philosophies I follow in nutrition. This is for rapid weight loss and should not be used unless rapid weight loss is truly necessary. Since MCTs have been proven to reduce yeast in the gut, your energy levels should stay pretty solid. Also, please consult a physician before starting any new dietary routine.


With the advanced MCT protocol the caloric intake is reduced very low. Usually at about 50-55% below your TDEE. 20-25% of the allowable caloric intake should come specifically from MCT oil and should be split between a morning and afternoon dose with 2 cups coffee. No whole foods are eaten until the evening, where two high protein/fat meals are eaten 3 hours apart from each other that will fill the rest of the caloric requirements up.


Sample Day (roughly 1500 Calorie Diet)


9am
2 cups black coffee
30g MCT oil


2-3pm
2 cups black coffee
30g MCT oil


6pm
13oz Chicken breast (boneless skinless)




9-10pm
10oz 93/7 Ground Beef




I have also seen more extreme measures taken with such a protocol like 14g MCT oil twice a day and only one meal in the evening. Though its very effective at weight loss im sure it would also be very taxing on the body and muscle.


I hope you enjoyed this article on MCT oil


If interested in professional nutrition and training coaching please contact me at [email protected]










References








1. Kaunitz, H. Dietary use of MCT in “Bilanzierte Ernaehrung in der Therapie,” K. Lang, W. Fekl, and G. Berg, eds. George Thieme Verlag, Stuttgart, 1971.
2. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.
St-Onge MP1, Bosarge A.
3. Fushiki T, Matsumoto K, Inoue K, Kawada T, Sugimoto E. Swimming endurance capacity of mice is increased by chronic consumption of medium-chain triglycerides. J Nutr 1995 Mar;125(3):531-9
4. Kaunitz, H., Slanetz, C.A., Johnson, R.E., Babayan, V.K., Garsky, G. Nutritional properties of the triglycerides of medium chain-length. J Am Oil Chem Soc, 1958, 35: 10-13
5. Development and characterization of oral lipid-based amphotericin B formulations with enhanced drug solubility, stability and antifungal activity in rats infected with Aspergillus fumigatus or Candida albicans.
Wasan EK1, Bartlett K, Gershkovich P, Sivak O, Banno B, Wong Z, Gagnon J, Gates B, Leon CG, Wasan KM.
I look forward to trying option 3.

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