Fitness is of paramount importance in life and is seriously pursued by many but with time “Health is Wealth’’ has essentially lost its meaning in this fast-paced progressive generation. Keeping up with a healthy lifestyle is really a challenge for many leading to a vast number of people falling in the obesity range.
Surgical methods, starvation, and weight loss pills are being used by most people for quick and easy weight loss which can biologically prove to be fatal to your body and affect your body in innumerable ways. In this article, I will discuss some of the best MCT oils for weight loss that have no side-effects on the body and can easily help in losing weight naturally. Discover how these versatile oils can help boost your energy, promote satiety, and support your fat-burning goals.
What is MCT Oil?
When it comes to supporting weight loss and overall health, MCT (Medium-chain triglyceride) oils have gained popularity due to their potential benefits. These oils are known for their ability to be quickly converted into energy, promote feelings of fullness, and support fat metabolism.
MCT (Medium-chain triglyceride) is a type of fat that is extracted from coconut oil. It forms about 50% of the total fat in coconut oils. Triglycerides essentially consist of fatty acids and MCTs are short chains of fatty acids that are either stored in the body as fat or are burned down to provide energy to the body.
Unlike long-chain triglycerides (LCTs), which are found in most dietary fats, MCTs are easily digestible and rapidly absorbed by the body.
Thus consumption of MCTs is far healthier than LCTs as they can be digested easily by the body and used as energy compared to LCTs.
But excess consumption can lead to the storage of MCTs as fats.
Source of MCT Oil
MCT oil is primarily sourced from natural ingredients, with coconut oil and palm kernel oil being the most common sources. Here’s more detail on the two main sources:
- Coconut Oil: Coconut oil is one of the richest natural sources of MCTs, particularly lauric acid, caprylic acid, and capric acid. Coconut oil typically contains around 50% of its fats as MCTs. It is a popular source of MCT oil and is known for its versatility and potential health benefits.
- Palm Kernel Oil: Palm kernel oil is another source of MCTs, specifically caprylic and capric acids. While it is a source of MCTs, there are environmental concerns related to palm oil production, and it’s important to look for sustainably sourced palm kernel oil if you choose products containing it.
Additionally, there are synthetic versions of MCTs, such as C8 (caprylic acid) and C10 (capric acid) MCT oils, which are often used in supplements for their potential health benefits. Synthetic MCT is produced from medium-chain fatty acids post hydrolyzation from coconut or palm kernel oil are purified. After purification, these are then re-esterified into a glycerol backbone, physical mixtures (mixture of MCTs and LCTs), or structured lipids.
The structured lipids as mentioned are basically synthetic lipid molecules containing medium-chain and/or long-chain fatty acids attached to a glycerol backbone.
Does MCT Oil Help in Weight Loss?
As mentioned earlier, MCT oil has short fatty acid chains that can be broken down and absorbed easily by the body, hence it can potentially help in weight loss.
The properties of MCT oil have shown to aid in weight loss. It has low energy density and provide 10% fewer calories as compared to LCT oil and also help in reducing appetite and reaching the feeling of fullness.
Several MCT studies have shown that MCT oil may increase the body’s ability to burn calories at a faster pace and redeem it as energy before being stored as fats.
Again, excessive consumption can lead to fat storage. MCT oil relatively increase energy levels during high-intensity exercise and serve as an alternative energy source, sparing glycogen stores. Several studies have come to the conclusion that this may boost endurance and offer benefits for athletes on low-carb diets.
Best MCT Oils for Weight Loss
There are plenty of MCT oils available in the market that can overwhelm you. Don’t worry, if you’re considering incorporating MCT oil into your weight loss journey, here are a few purely organic MCT oils to explore –
1) Nature’s Way 100% Potency MCT Oil
Nature’s Way MCT Oil is highly rich in MCTs and is extracted from premium coconuts containing 4 grams of Medium Chain Triglycerides per serving. The oil is not only rich in MCTs but is flavorless and odorless too!
The oil can be taken as it is, with coffee, smoothies, drinks, shakes or any other recipe of your choice. This MCT oil does not require refrigeration and is free from hexane, palm oil, and other filler oils. This oil constitutes caprylic and capric acids.
Top Features
- Flavourless and odourless
- Suitable for vegetarians
- Gluten free
- Hexane free
- Completely free from palm oil or other filler oils
- Non-GMO (Genetically modified organism)
2) Clean MCT Oil: 100% Pure C8 Caprylic Acid Triglycerides
A premium quality oil that instantly converts ketones to provide stable energy. 100% Pure C8 provides instant energy supporting ketosis and helps in better brain function making it a super fuel for the brain.
It enhances and supports healthy gastrointestinal function, regulates metabolism, and the mucosal immune system. It contains no added carrier oils such as palm oil.
Top Features
- Premium quality oil which supports ketosis
- Contains pure 100% C8 Caprylic acid
- BPA-free bottle
- Gluten-free
- Vegan
- Lactose free
- Provides Instant energy
- Strengthens brain function
3) Bulletproof Brain Octane C8 MCT Oil from Coconut Oil
Brain Octane MCT oil is purely extracted from coconut oil which regulates the mental function and provides rapid physical energy. It supports cognitive function and keeps you away from hunger pangs and constant food cravings.
The C8 MCT oil is extracted from the best part of the coconut, keeping food cravings at bay, and can be used daily. One of the best advantage this MCT oil is that it is rapidly absorbed by the body and establishes the usage of quality fats for energy, keeping one focused for hours.
Brain Octane MCT oil does not contain palm oil or any other carrier oils. It provides four times more ketone energy than coconut oil, and promotes easy and healthy digestion.
Top Features
- Triple distilled MCT oil
- Improves digestion
- Enhances brain function and increases attention span
- Keto friendly
- Paleo friendly
- Provides 4x more ketone energy
4) Organic MCT Oil C8/C10 Blend from 100% Coconuts
Organic MCT Oil C8/C10 oil is 100% organic and contains 100% coconut MCT. This oil is triple filtered to ensure the pure extraction of MCTs from coconuts and metabolizes energy rapidly in the body for quick energy before being stored as fats.
It is the healthiest form of MCT oil and is pure, odorless, and tasteless. It is free from fillers and is extracted from sustainable coconuts.
This oil is surely a must-have if you follow Keto, Paleo, Vegan, or real food lifestyles.
TIP: If new to consuming MCT then start off with ¼ to ½ tsp max at a time. You can gradually increase the dose if needed.
Organic MCT oil can also be mixed and taken with smoothies, drinks, shakes, and plenty of other ingredients such as grass-fed butter, cocoa, ghee. This can help in easing the digestive strain.
Top Features
- Extracted from pesticide-free coconuts
- Odourless and tasteless
- No added fillers and additives
- Helps in easing digestive strain
- Pesticide free
5) Keto MCT Oil 64 oz by Horbaach
Keto MCT oil is a vegetarian oil that is unflavored and safe for consumption. This oil is gluten-free and is free from yeast, milk, soy, lactose, wheat, or any artificial colors.
It provides instant all-day energy and can be taken as a supplement. It can be used in sauces, salad dressings or cooking. It can also be externally applied on the face and skin for a glowing skin.
Top Features
- Gluten-free
- Non-GMO (Genetically Modified Organisms)
- Unflavored
- Free from artificial additives
- Can be applied externally for healthier skin and hair
6) Nutiva Organic MCT Oil, Keto & Paleo Friendly
Nutiva Organic MCT oil is a Keto and Paleo-friendly oil with the highest potency available. It consists of 93% MCTs and has rich amounts of Caprylic and Capric acids. These MCTs help in burning the stored fats in the body and using them as energy.
It not only helps in metabolism but also enriches the mental and cognitive functions of the body for low carb diets. It blends perfectly with any food like salad dressing, coffee, protein shakes, etc.
Nutiva sources this oil from the world’s finest organic coconut and strictly adheres to USDA organic and non-GMO guidelines.
Top Features
- Unflavoured oil containing 93% MCTs
- Odourless and tasteless
- Keto and Paleo friendly
- Vegan and gluten-free
- Rich in Caprylic and capric acids
- Boots metabolism, cognitive function and brain activity
7) Kiss My Keto C8 MCT Oil — Pure C8 Caprylic Acid
Kiss My Keto C8 MCT Oil is a natural source of energy on low carb diets and increases the production of ketones in the body by three times.
The pure C8 extracts are the most effective way of increasing ketone concentration in the body and can be easily digested. It is odorless, tasteless, and remains so throughout its shelf life.
It is pure clean oil which can be blended with drinks such as coffee, ghee, smoothies, butter, or can be used in salad dressings.
The oil blends easily with drinks without floating or separating. The high-grade quality oil acts as a brain fuel and boosts the immune system.
Top Features
- 100% pure caprylic acid
- Fuels brain and body
- Odourless and tasteless
- Unflavoured oil packed in a recyclable bottle
- Contains C8 extracts which increases ketone concentration by 3x
MCT Oil Vs Coconut Oil
While MCT oils are extracted from coconuts and are essentially the same as coconut oils, there are some differences between both the oils in terms of proportion and structure.
MCT Oils
- Composition: MCT oil is composed of medium-chain fatty acids, specifically 50-80% of caprylic acid (C8) and 20-50% of capric acid (C10), which are known for their rapid absorption and conversion into energy by the body. Some MCT oils may also contain lauric acid (C12), which is a longer-chain fatty acid.
- Energy Source: MCT oil is a concentrated source of these specific MCTs, which makes it an efficient and quick source of energy. The body can rapidly convert MCTs into ketones, providing an alternative energy source, particularly for the brain.
- Weight Management: MCT oil is often used for weight management due to its potential to increase feelings of fullness, boost metabolism, and support fat loss.
- Ketosis: MCT oil is commonly used to support ketosis, a metabolic state where the body primarily burns fat for fuel instead of carbohydrates. It’s popular among individuals following a ketogenic diet.
- Versatility: MCT oil is flavorless and odorless, making it a versatile addition to various foods and beverages without altering their taste.
Coconut Oils
- Composition: Coconut oil contains a mixture of fatty acids, including MCTs (about 50% of its fats), primarily lauric acid (C12), as well as some caprylic and capric acids. Lauric acid is considered a long-chain fatty acid. It naturally contains MCTs, namely 42% lauric acid, 7% caprylic acid, and 5% capric acid.
- Energy Source: While coconut oil does provide MCTs, it is not as concentrated as MCT oil. It can still be a source of medium-chain fatty acids, but it may not offer the same rapid energy benefits as pure MCT oil.
- Cooking and Flavor: Coconut oil has a distinct coconut flavor and aroma. It’s commonly used in cooking, especially in dishes where the coconut flavor is desirable.
- Health Benefits: Coconut oil is associated with several health benefits, including potential antimicrobial and antioxidant properties, which are attributed to its lauric acid content.
To conclude, experts believe that MCT oil is far more healtheir and preferable than Coconut Oil considering the high lauric acid content and unsaturated fats in coconut oils.
Other health benefits of MCT oil
Reduced lactate buildup in athletes
Constant and regular workout and exercise can increase the levels of lactate in the body which can negatively impact the body. This acid build-up results in an imbalance in the body’s pH level, which should always be slightly alkaline instead of acidic.
This causes muscle fatigue and at high levels it can interfere with muscle recovery. The accumulation of lactic acid can cause burning sensations that can disturb athletic activities. MCT oils can help reduce the lactate build up making it easier to exercise.
Reduces the risk factors for cardiovascular diseases
MCT oils have shown to reduce weight which in turn may help in reducing the risk of heart disease. MCT oils can induce the production of HDL or “good cholesterol” and have positive effects on other cardiovascular risk factors too.
Brain function
MCTs mass produce ketones which act as a source of energy for the brain resulting in improved brain function in people. The implementation of MCTs has brought about wide speculations and researchers have taken interest in using MCTs to help treat or prevent brain disorders like Alzheimer’s disease and Dementia.
One of the most recent studies have found that MCT oil not only improved learning in people suffering from mild to moderate Alzheimer’s disease but has also enhanced memory, and brain function. However, this effect was only seen in patients who didn’t carry the APOE4 gene variant.
Energy boost
MCTs provide a rapid source of energy, making them a popular choice for athletes and individuals looking for a quick energy source, especially during physical activities or when following a low-carb or ketogenic diet.
Blood sugar control
Some studies suggest that MCTs may help regulate blood sugar levels by improving insulin sensitivity, making them potentially beneficial for individuals with diabetes or those at risk of developing the condition.
Anti-inflammatory effects
MCTs may have anti-inflammatory properties, potentially benefiting individuals with inflammatory conditions or those at risk of inflammation-related diseases.
Recommended Read: Intermittent fasting for weight loss
Conclusion
MCT oils have been popularly used worldwide and have many potential benefits including the weight loss. It can be introduced in the diet but it is important to consult a health professional or a nutritionist before adding any new supplement to your diet, especially if you have specific health concerns or conditions. Additionally, incorporating MCT oil into a balanced diet and active lifestyle can help maximize its potential benefits for weight management.
It is imperative to know that many of the research findings on MCT oils are preliminary which means that larger and robust studies are needed before any conclusions can be made with regard to the effectiveness of the oil.
FAQs
Q1) Does the consumption of MCT oil result in any side effects?
Ans) There are no known side effects of MCT oil. Many people have been regularly consuming MCT oils and it has now become a part of their diet. A few may have experienced gastrointestinal discomfort depending on one’s tolerance to the oil, hence starting off with a lower dosage is recommended. MCT oil otherwise, is totally safe to consume.
Q2) How long does it take before MCTs start reacting in my body and show the benefits?
Ans) MCTs are rapidly absorbed by the body and are a quick source of energy. They show up the benefits immediately after consumption. A boost in energy and mental clarity is rapidly noticed though an increase in metabolism may vary in different people.
Q3) What are the benefits of MCT oil in children?
Ans) The benefits of MCT oil in children are not clearly proven as yet but certain studies show that MCT oils are at an advantage since they restrict the absorption of LCTs in the body without affecting the protein intake required for growth providing sufficient calories to children.
Q4) How should I consume MCT oil?
Ans) MCT oil is available in liquid form and can be easily added to foods, beverages, or used as a cooking oil. However, it’s essential to consume MCT oil in moderation, as it is calorie-dense, and excessive intake can lead to digestive discomfort for some individuals. If you’re considering incorporating MCT oil into your diet, it’s advisable to consult with a healthcare professional or nutritionist to determine the best approach for your specific health and dietary goals.
Q5) How to choose a quality MCT oil?
Ans) When shopping for MCT oil or MCT oil-based products, it’s essential to check the label to determine the specific MCT composition. Some products may contain a combination of MCTs from different sources to provide a balance of various fatty acids. Additionally, ensure that the MCT oil is derived from natural sources like coconuts or palm kernel oil. Coconut-derived MCT oil is a popular choice due to its potential health benefits and versatility.
Sources of Information
https://adc.bmj.com/content/archdischild/45/242/445.full.pdf