Weight loss can be a challenging journey, and it is understandable that many people look for different ways to enhance their efforts. One of the supplements gaining popularity in recent years is triacylglycerol or medium-chain triglyceride (MCT) oil. MCT oil is marketed as a weight loss aid, and its benefits have been the focus of scientific research. In this article, we will explore the use of MCT oil for weight loss and how it can aid in achieving a healthier body.
1. What is MCT Oil?
MCT oil is a dietary supplement made from medium-chain triglycerides, a type of saturated fatty acid. MCTs are shorter than long-chain triglycerides (LCTs) found in most oils and fats like olive oil, making them easier to digest and absorb. MCT oil is usually extracted from coconut oil, palm kernel oil, or dairy products.
2. The Science Behind MCT Oil and Weight Loss
MCT oil’s weight loss benefits are based on the way our bodies metabolize and utilize these fats. Unlike LCTs, MCTs do not require bile for digestion and can go directly to the liver to produce ketones. Ketones are chemicals that can suppress appetite and increase energy expenditure, contributing to losing fat mass.
3. What are the advantages of using MCT oil ?
MCT oil’s weight loss benefits can be attributed to three main mechanisms:
MCT Oil and Appetite Control
MCT oil can help reduce appetite by increasing the levels of two hormones responsible for satiety, peptide YY (PYY) and leptin. These hormones send signals to the brain to decrease appetite and promote fullness, reducing the chances of overeating.
MCT Oil and Increased Energy Expenditure
MCT oil can increase energy expenditure by promoting the production of ketones. Ketones can enhance the body’s thermogenesis to provide energy, increasing the number of calories burned during exercise and daily activities.
MCT Oil and Improved Metabolic Function
MCT oil can improve metabolic function by enhancing insulin sensitivity and . Insulin is a hormone responsible for regulating blood sugar levels and plays a crucial role in metabolism. Improved insulin sensitivity can reduce the risk of developing metabolic disorders such as type 2 diabetes and metabolic syndrome and preventing you from having heart disease
4. How to Incorporate MCT Oil into Your Diet
MCT oil is a versatile supplement that can be added to many foods and drinks. It has a neutral taste and can blend well with smoothies, coffee, tea, and salad dressings. It is essential to start with a small amount and gradually increase the dosage to avoid digestive discomfort. You can also use MCT oil in your ketogenic diet like in your keto coffee to increase their daily fat intake to meet their macro goals.
5. MCT Oil Dosage Recommendations
The optimal dosage of MCT oil for weight loss is not yet established. Still, studies have shown that a daily intake of 10-30 grams [4/5 – 2 2/5 tablespoon]can provide the desired effects. It is best to consult a healthcare provider before starting MCT oil supplementation to determine the appropriate dosage for your individual needs.
6. Potential Side Effects of MCT Oil
Most people are thought to be able to tolerate MCT oil without any problems.
MCT oil has been shown to be an effective supplement in aiding fat loss and improving metabolic health. It can be incorporated into your diet or keto diet in many foods and drinks and has a neutral taste. It is important to start with a small dosage and increase gradually to avoid digestive discomfort. As with any supplements, it is best to consult your healthcare provider before starting MCT oil supplementation to determine the appropriate dosage for your individual needs.