The number of studies on MCT oil and weight loss is small, but preliminary results indicate that the supplement may offer modest benefit. Rather than relying solely on MCT oil for weight management, include its use in a healthy diet plan and regular exercise.
What are medium chain triglycerides?
Medium-chain triglycerides (MCTs) are fats made of six to 10 carbon atoms, while long-chain triglycerides (LCTs) comprise 12 to 18 carbon atoms, according to an April 2013 article in Nutrition Review. Most of the fats in the diet are LCT fats, which do not provide the beneficial effects that MCT fats provide.
MCT fats have unique characteristics that underlie their health benefits. They provide 10 percent fewer calories than LCT fats. They are also absorbed faster and metabolized into energy earlier , so they are immediately converted into fuel for muscles and organs. They can help people with greater energy, needs such as patients recovering from surgery or athletes who want to improve their performance.
Although coconut oil and whole milk contain MCT fats, pure MCTs are not found in nature, according to a December 2015 article published in Food & Nutrition. Manufacturers extract MCT oil from natural sources and treat it to produce a colorless, tasteless liquid that is used as a dietary supplement.
Can it help you lose weight?
According to the Nutrition Review article, MCTs have several properties that can help with weight loss. These fats contain fewer calories than other fats , and the body stores a much lower percentage of MCT as fat after consumption. Plus, they increase your metabolic rate , which helps you burn more calories, increase satiety, and burn fat faster.
An April 2015 study published in the European Journal of Clinical Nutrition examined the effects of consuming corn oil and MCT oil on appetite and food intake. It consisted of two randomized crossover trials. One trial involved 10 people and the other seven. Despite the small number of participants, the study is worth mentioning, due to its promising findings. The authors observed that consumption of MCT oil reduced total food intake .
In another February 2015 study published in the Journal of the Academy of Nutrition and Dietetics, clinical trials comparing the actions of MCT fats and LCT fats on weight were reviewed. He found that substituting MCT for LCT in the diet could lead to modest reductions in body weight and changes in body composition. More research is required to verify effectiveness and determine an appropriate dosing model, the authors concluded.
What is the proper dosage? MCT oil side effects
As with any supplement, check with your doctor before starting to use an MCT oil and do not exceed the recommended dosage. If the supplement is taken to augment a regular diet, rather than replacing other fats, the result could be weight gain, notes the article on Food and Nutrition. Since research on the subject is limited, taking this oil should not replace healthy diet and lifestyle interventions for weight management.
A February 2017 article published in Practical Gastroenterology, warns that excessive use has been associated with intestinal diseases such as diarrhea, cramps, gas, abdominal distension and abdominal discomfort n. The Food and Nutrition article also warns that people with liver disease should avoid the oil.
The Nutrition Review article recommends starting with small doses of about 1/4 teaspoon several times a day and gradually increasing the dose as tolerated. You can take it straight from the jar or use it as a salad dressing. It is also possible to cook with oil, but try not to heat it above 65ºC, because higher temperatures will degrade it and affect its flavor.
What benefits does it bring?
Limited research suggests that MCTs may have the potential to remedy disorders beyond obesity, according to the Food & Nutrition article. This includes conditions that affect the intestinal tract, such as celiac disease, irritable bowel disease , short bowel syndrome, and postgastrectomy. MCTs can also help with cystic fibrosis, epilepsy, diarrhea, and Alzheimer's disease. More studies are needed before scientists can draw conclusions about the supplement's value for these conditions.
A December 2019 study, published in Aging Research Reviews, investigated the effects of MCTs on Alzheimer's disease and mild cognitive impairment. People with Alzheimer's have low glucose metabolism in the brain, but they can use ketones for energy.
Since MCTs have the potential to stimulate ketones, the authors posited that they could reduce symptoms of the disease. The results showed that MCT use led to mild ketosis and better cognition. Ketones are chemicals that the body produces when it burns fat for energy, in a process called cal ketosis.
Coconut oil vs MCT oil
Coconut oil and MCT oil have different compositions. Although coconut contains MCT, it also contains LCT. In contrast, MCT oil is made up of only medium chain fats. The main component of coconut oil is lauric acid, a fat that acts as MCT in some respects and as LCT in others. Studies exploring the benefits of MCTs are not applicable to coconut oil.
The research on coconut oil is very preliminary, so it is too early to judge its effectiveness for weight loss and health. Epidemiological studies on populations that consume the food regularly in the diet, such as India and Polynesia, report a low incidence of cardiovascular disease. The scientists contend that the results do not prove that the benefits come from coconut oil – it could be due to other lifestyle or dietary factors, such as your high intake of fruits, vegetables and fish.
Taking coconut oil in moderation won't do much harm, but it isn't likely to cause weight loss either. If you like the taste, add it in moderation to a nutritious diet.
