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.
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.
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