If you’re on a Ketogenic diet, and you’re not currently consuming MCT Oil, you may be missing out on a myriad of benefits. Impressive to say the least, to the likes of quicker keto-induction, increased weight loss, feeling more satiated, and even a boost in energy!
Photo by jonathan ocampo on Unsplash Let’s dig in! MCT stands for Medium Chain Triglycerides. These are chains of fatty acids that can be anywhere from 6 to 12 carbon atoms long, where Long Chain Fatty Acids would have 14+. MCT Oil can be found in forms of oil or powder, that can be mixed in foods or shakes, and also in supplementation capsule form. So why does this matter? Well, some of the benefits of adding MCT oil into the Keto mix may include: Additional Weight Loss Yes, You're keto, so we already know the weight is probably coming off, but it has been found that those that consume a diet rich in olive oil were shown to lose less weight than those utilizing MCT oils, at the same time keeping the same caloric intake (St-Onge & Bosarge, 2008). This makes MCT a better choice over olive oils as well as even straight coconut oil, which has been found to not hold up to MCT as far as satiety goes. This means that even though MCT Oils can be found in coconut oil, consuming it straight, in lieu of getting it in coconut oil, can help keep you feeling fuller longer (Kinsella, R. et al., 2017). This is exceptionally helpful if you tend to be tempted to go off keto-course when you're hungry. Energetic Boost Due to the reduced length of the chains compared to Long-Chained Triglycerides, MCTs can be absorbed more easily, serving as a faster fuel source. I know- Talk Nerdy to Me, but it's even been proven in clinical trials. Ingestion of MCTs speeds up the time to nutritional ketosis (a blood ketone measurement at, or greater than 0.5 mM,) and maintains higher levels of beta-hydroxybutyrate (BOHB) (Harvey, C. et al., 2018). Many ketogenic athletes have been known to use MCTs as a fuel source for greater endurance during workouts. Keto Induction Speed Enhancement MCTs have also been shown to possibly enhance Metabolic Switch, which happens when your body is using glucose as a fuel source, and needs to make the switch over to utilizing fat (ketones) for fuel, because the glucose stores have been used up (Vandenberghe, C. et al., 2020). Therefore, MCTs are also known to reduce the symptoms of Keto Induction (Harvey, C. et al., 2018). This can be huge as far as experience with Induction symptoms and adherence to the WOE (Way of Eating) can be. So as you can see, the benefits of MCT are just too enticing to not test out. Some fun ways to add MCT oil into your daily regime can be found here.
Keto On!!!! References St-Onge, M. P. & Bosarge, A. (2008). 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. The American Journal of Clinical Nutrition, 87(3), 621–626. Kinsella, R., Maher, T., & Clegg, M.E. (2017). Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, 179, 422-426 Harvey, C., Schofield, G., Williden, N., McQuillan, J. (2018). The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial Journal of Nutrition and Metabolism 2018 Vandenberghe, C., St-Pierre, V., Fortier, M., Castellano, C., Bernard Cuenoud, B., Cunnane, S.C. (2020). Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch. Frontiers in Nutrition, (7)3
Harvey, C., Schofield, G., Williden, N., McQuillan, J. (2018). The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomized Controlled Clinical Trial Journal of Nutrition and Metabolism 2018 *the below is an affiliate link to Amazon
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