Mct Oil And Keto: A Quick Guide To Using Mcts

Medium-chain triglycerides (MCTs) are a type of fat found in coconut oil, palm kernel oil, and dairy products. MCT oil is a supplement made from medium-chain triglycerides, which are easily digestible and quickly absorbed by the body. It is popular among those following a ketogenic or keto diet, a high-fat, low-carb diet that promotes weight loss and has various health benefits. MCT oil is believed to enhance the keto diet by aiding in weight loss, increasing energy levels, and even preventing the keto flu. This article will explore how to incorporate MCT oil into a keto diet and the potential benefits and drawbacks.

MCT oil can be used as a salad dressing

MCT oil is a versatile product that can be used in a variety of ways, including as a salad dressing. MCT stands for medium-chain triglyceride oil, which is typically made from coconuts but can also be derived from palm kernel oil, whole milk, and butter. MCT oil is a popular supplement for those following a ketogenic diet as it can help with weight loss, ketone production, and energy levels.

MCT oil is odourless and flavourless, making it a great addition to salad dressings. It has a similar texture to other cooking oils and can be used as a direct replacement for oils such as olive oil or canola oil in salad dressings. For example, you can make a creamy lemon vinaigrette by mixing lemon juice, chopped garlic, apple cider vinegar, rosemary, salt, pepper, and MCT oil.

MCT oil is a good choice for salad dressings because it is a healthy fat that can aid in weight loss and fat burning. It has a lower smoke point than other oils, so it should be used at low to medium temperatures when cooking.

When adding MCT oil to your diet, it is recommended to start with a small amount (one teaspoon) and gradually increase it over time until you can tolerate a full one-tablespoon serving. Additionally, be mindful that consuming too much MCT oil may cause stomach upset.

It can be used to make fat bombs

MCT oil can be used to make delicious fat bombs, which are treats that can help you meet your fat intake goals on a keto diet.

One recipe for MCT fat bombs includes 20 oz of stevia-sweetened chocolate chips or other low-carb chocolate chips of your choice, 1 tablespoon of organic MCT oil, 1 cup of shredded coconut, 2-3 tablespoons of MCT oil, 2 1/2 teaspoons of peppermint extract, liquid stevia or erythritol, and optional garnishes like toasted or raw coconut shreds or chopped almonds.

Here's how to make them:

• Set up your chocolate molds on a baking sheet or line a 24-count mini muffin pan, 12-standard-sized muffin pan with paper or silicone muffin liners, and set aside.
• Place the coconut in a high-speed blender and process for 1 minute until completely pureed.
• Add 1 tablespoon of MCT oil and process for another minute or until the coconut mixture is pureed into a smooth texture similar to peanut butter. If your coconut mixture is still dry, continue adding MCT oil until it is smooth but not runny. It should stick to your spoon.
• Add the peppermint extract and sweetener to taste, then set aside.
• Place the chocolate in a microwave-safe bowl and cook for 30 seconds. Stir and repeat two to three more times until the chocolate is melted. Be careful not to burn it.
• When the chocolate is melted, add the MCT oil and stir to combine.
• Spoon a small amount of chocolate into the bottom of each chocolate mold or lined muffin tin. It should be just enough to cover the bottom. Place in the freezer for 5-10 minutes to harden.
• Next, spoon a teaspoon or two (depending on the size of your mold) of the coconut mixture on top of the hardened chocolate bottoms. Place in the freezer for another 5-10 minutes to harden.
• Finish the fat bombs by topping them with the rest of the melted chocolate. Then, top with optional garnishes like crushed toasted almonds or coconut shreds. Place in the freezer to harden one more time.

You can eat 1-2 fat bombs anytime you get a craving for something sweet between meals. Enjoy!

It can be added to coffee

MCT oil is a flavourless, odourless supplement that can be added to coffee to make what's known as 'Bulletproof coffee'. This is a popular way to consume MCT oil, as it's easy to incorporate into your daily routine.

MCT oil is made from medium-chain triglycerides, which are a type of fat. Triglycerides are three fatty acid groups bound to a glycerol backbone. Medium-chain triglycerides are composed of 6-12 carbon atoms, whereas long-chain triglycerides are composed of 13-21 carbon atoms.

MCT oil is usually made from coconut or palm kernel oil, and is popular among those following a keto diet. This is because it can help with weight loss, ketone production, and energy levels.

If you're adding MCT oil to your coffee, it's recommended that you start with a small amount (one teaspoon) and gradually increase it over time until you can tolerate a full tablespoon. Too much MCT oil may cause stomach upset.

MCT oil is an excellent addition to coffee because it boosts the drink's fat content, giving you more energy and helping you feel full for longer. It's also high in fat and calories, so it's best to start with a small amount and work your way up.

It can be used to make smoothies

MCT oil is a supplement made from medium-chain triglycerides, a type of fat. It is commonly used as part of the high-fat, low-carb ketogenic (keto) diet. MCT oil is typically odourless and tasteless, but it has an oily texture. It can be added to smoothies to make them more nutritious and help you feel full for longer. Here are some ideas for how to incorporate MCT oil into your smoothies:

Mango Splash Smoothie

Add 1/4 scoop of chocolate or vanilla MCT oil powder, 1/2 cup of frozen mango chunks, 1/2 cup of coconut milk, and 1/4 cup of water to a blender. Blend until you reach your desired consistency, pour, and enjoy!

Cinnamon Roll Smoothie

Combine 1 scoop of MCT oil powder, 1 scoop of vanilla whey protein powder, 1 teaspoon of cinnamon, and 1 cup of almond milk in a blender. Add ice, blend, and enjoy! This smoothie is a great way to keep your blood sugar stable and can help with weight loss.

Green Smoothie

If you usually have a green smoothie, you can easily add MCT oil to this too. Simply add a teaspoon or tablespoon of MCT oil to your regular recipe and blend.

Berry Smoothie

Similarly, if you prefer a berry smoothie, you can add MCT oil to this as well. Just be mindful that high-sugar fruits like frozen bananas and apple slices may kick you out of ketosis.

When adding MCT oil to your smoothies, start with a small amount (around 1 teaspoon) and gradually increase it over time until you reach your desired amount. Too much MCT oil may cause stomach upset.

It can be used for baking

MCT oil is a versatile ingredient that can be used in baking. It is a flavourless and odourless oil, making it a great substitute for conventional oils like canola and corn oil.

MCT oil has a lower smoke point than other oils, so it's important to use low to medium temperatures when baking with it. You can simply substitute MCT oil for other oils in your baking recipes, adding it to the other wet ingredients, such as eggs, almond butter, and vanilla extract.

For example, you can try making a low-carb banana bread with MCT oil as one of the ingredients. This way, you can enjoy a delicious treat while also reaping the potential benefits of MCT oil, such as increased energy and weight loss.

MCT oil is a great option for those following a keto diet, as it can help enhance ketone production and provide an immediate source of energy. However, it's important to note that MCT oil is high in calories and can cause digestive issues if consumed in large amounts, so it's best to start with a small amount and gradually increase your intake.

Frequently asked questions