Keto Diet: Oil Intake For Optimal Results

The keto diet is a low-carb, high-fat diet that aims to induce a metabolic process called ketosis. While in ketosis, the body uses ketone bodies for fuel instead of glucose. To trigger ketosis, the dieter must avoid almost all carbohydrates. The keto diet is generally safe but should be attempted under supervision as excess ketones in the blood can lead to ketoacidosis, a serious and potentially fatal condition.

MCT oil is a popular supplement for those on the keto diet. It is a flavourless, odourless oil containing medium-chain triglycerides, which are quickly absorbed into the bloodstream for use as energy. The recommended dosage varies depending on experience and goals, but it is important not to consume too much too quickly as this may cause digestive issues. For beginners, it is recommended to start with one teaspoon per day, increasing to two teaspoons per day after a week, and slowly increasing from there up to one to two tablespoons per day. For keto veterans, the recommended upper limit is around two to three tablespoons per day.

MCT oil is flavourless and odourless, making it versatile for keto meals

MCT oil is a supplement that has become very popular among those on a low-carb keto diet. MCT stands for medium-chain triglycerides, a type of fatty acid. It is typically derived from coconut and palm oils. Unlike most other fats, MCT oil bypasses digestion and is quickly absorbed into the bloodstream to be used as energy. This process also means that MCT oil is less likely to be stored as fat and instead is converted into ketones, which can enhance fat-burning and mental clarity.

• Coffee or Tea: Adding MCT oil to your morning cup of coffee or tea will give you sustained energy throughout the day.
• Smoothies: Blend MCT oil into your favourite low-carb smoothies.
• Salad Dressings: Whisk a spoonful of MCT oil into your homemade salad dressings.
• Cooking Oil: Use MCT oil for stir-frying veggies, eggs, meats or nut dishes.
• Bulletproof Coffee: Mix coffee, MCT oil and butter for a creamy, filling drink.

MCT oil is a powerful ally of the ketogenic diet and can give you a boost to get through a tough day at work or a trip to the gym. However, it is important to note that MCT oil has a low burning point, so it is not suitable for frying.

Coconut oil is not 100% MCT oil

Coconut oil is often praised for its health benefits, including antimicrobial and antioxidant properties, improved skin and oral health, and weight loss potential. However, it is important to note that coconut oil is not 100% MCT oil, and there are some key differences between the two.

Firstly, let's understand what MCT oil is. MCT stands for medium-chain triglycerides, a type of fatty acid found in coconut and palm oils. MCT oil is unique in that it bypasses digestion and is quickly absorbed into the bloodstream, where it is converted into ketones, enhancing fat-burning and mental clarity. This makes it a popular supplement for those following a ketogenic diet.

Now, let's explore why coconut oil is not 100% MCT oil. Coconut oil is composed of various fatty acids, including lauric acid, myristic acid, palmitic acid, capric acid, caprylic acid, and oleic acid. While lauric acid, a saturated fat, makes up about 50% of the MCTs in coconut oil, it also contains other types of saturated fats and some monounsaturated and polyunsaturated fatty acids. Therefore, the MCT content of coconut oil is only around 14%, with the remaining 86% comprising other types of fats.

Additionally, the effects of coconut oil and MCT oil on the body can differ. While both have been found to increase feelings of fullness and reduce food intake, a 2017 study reported that coconut oil is less filling than MCT oil. This means that coconut oil may not have the same appetite-suppressing effects as pure MCT oil. Furthermore, while MCT oil has been shown to increase energy levels and enhance athletic performance, the evidence for these effects with coconut oil is less clear.

In terms of health impacts, the high lauric acid content of coconut oil can increase both HDL (good) and LDL (bad) cholesterol levels. While this may create a more favourable total blood cholesterol profile, it does not exclude the possibility that persistent consumption of coconut oil may increase the risk of cardiovascular diseases. On the other hand, MCT oil has been found to have a more favourable impact on cardiovascular risk factors, with studies showing that it can lower LDL cholesterol levels.

In conclusion, while coconut oil is a good source of MCTs, it is not 100% MCT oil, and the two should not be considered interchangeable. Coconut oil contains a lower concentration of MCTs and has different effects on the body, particularly in terms of appetite suppression and cardiovascular risk factors. Therefore, it is important to understand the unique properties of each and consume them in moderation as part of a balanced diet.

The keto diet should only be attempted under supervision

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is a very restrictive diet, with carbohydrates making up only 5% to 10% of energy intake. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body breaks down stored fat into ketone bodies to use for energy. While the keto diet is an effective way to lose weight, it should only be attempted under supervision due to the following reasons:

Potential health risks

The keto diet is associated with several potential health risks, including an increase in "bad" LDL cholesterol, which is linked to heart disease. Other potential risks include nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking, and mood swings. Therefore, it is crucial to consult a doctor or dietitian before starting the keto diet to ensure that it is safe for your individual health needs.

Restrictive nature

The keto diet is very restrictive, with a long list of foods to avoid, including starchy vegetables, high-sugar fruits, honey, syrup, sugar, baked goods, cereal, crackers, rice, pasta, and bread. This restrictive nature can make the diet challenging to stick to and may lead to yo-yo dieting, which can increase the risk of abdominal fat accumulation and diabetes. It can also be difficult to get all the essential nutrients while on the keto diet, which can negatively impact your health.

Social isolation and cravings

The keto diet can lead to social isolation as it restricts many common foods that are typically shared and enjoyed with others. Additionally, the diet may trigger intense cravings for carbohydrates, making it difficult to stick to. These factors can make the keto diet a challenging and isolating experience.

Side effects

The keto diet has several potential side effects, including muscle loss, kidney stones, low blood sugar, dehydration, loss of electrolytes, nutrient deficiencies, bowel problems, bad breath, irregular periods, and high cholesterol. These side effects can range from mild discomfort to more serious health issues. Therefore, it is important to be aware of these potential side effects and monitor your health closely while on the keto diet.

Interaction with medications

The keto diet may interact with certain medications, especially those for diabetes and high blood pressure. It is crucial to consult a doctor before starting the keto diet if you are taking any medications to ensure that it is safe for you.

In conclusion, while the keto diet can be an effective way to lose weight, it is not suitable for everyone and should only be attempted under the supervision of a healthcare professional. It is important to consider the potential risks and side effects and make sure that you are getting all the essential nutrients your body needs. Additionally, the restrictive nature of the diet and the potential for social isolation and cravings should be carefully considered before starting the keto diet.

The keto diet emphasises fat, with 75% of daily calories from fats

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves significantly cutting back on carbohydrates so that the body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

The keto diet emphasises fat, with 75% of daily calories coming from fats, 20% from protein, and just 5% from carbohydrates. This is a notable shift from previous low-carb diets, which emphasised protein. While calories are not restricted, protein intake is limited to the amount necessary to maintain lean body mass.

The keto diet should be attempted under supervision as it can lead to a build-up of ketones in the blood, resulting in ketoacidosis, a serious and potentially fatal condition. It is also difficult to calculate the right foods to eat, and easy to accidentally break ketosis by consuming too many carbohydrates, proteins, or even vegetables.

One way to help the body enter ketosis is by using MCT oil, which is easily converted into ketones. However, it is important to start slowly with MCT oil, as consuming too much too quickly can cause digestive issues. The ideal amount is considered to be two to four tablespoons per day, which can be added to drinks or used in cooking.

It is worth noting that the science behind the keto diet has been described as "shaky". While it does reduce insulin levels, it fails to recognise that protein also spikes insulin. Furthermore, the benefits of reducing carbohydrate consumption do not outweigh the negatives that come with eating more meat, especially red meat.

Olive oil is a healthier alternative to saturated fats like coconut oil

The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves cutting back on carbohydrates so that the body burns fat for fuel. On a keto diet, fat is added for flavour and fullness. Natural fats such as butter and olive oil are recommended.

Coconut oil, on the other hand, is high in saturated fats and lacks the bioactive compounds that make olive oil such a superfood. Results of systematic reviews have indicated that reducing dietary saturated fat and replacing it with polyunsaturated and monounsaturated fat (for example, extra virgin olive oil) may reduce cardiovascular risk by around 30%.

Small studies where olive oil has been the primary fat used in a Ketogenic Mediterranean Diet with Phytoextracts (KEMEPHY) showed that weight loss could be achieved without raising LDL cholesterol, while reducing blood pressure and improving fasting blood sugar levels. Other studies have found that the higher amounts of medium-chain triglycerides (MCTs) in coconut oil may result in slightly increased weight loss.

In conclusion, olive oil is a healthier alternative to coconut oil on the ketogenic diet due to its higher monounsaturated fat content, lower saturated fat content, and the presence of bioactive compounds and antioxidants, which offer additional health benefits.

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