Keto Diet: Counting Mcts For Optimal Results

Medium-chain triglycerides, or MCTs, are a type of fat found in coconut and palm kernel oil. MCT oil is a supplement that is flavourless, odourless, and easily digestible, making it a popular addition to the ketogenic diet. The recommended dosage of MCT oil varies depending on the individual's experience and goals, but it is generally suggested to start with a small amount and gradually increase to a maximum of around four to seven tablespoons per day.

Recommended MCT oil dosage for beginners

If you're new to MCT oil, it's important to start with a small dose and gradually increase it over time as your body adjusts. Here's a recommended dosage schedule for beginners:

Days 1-3:

Start with 5-7 grams of MCT oil per day, which is approximately one teaspoon. This amount can be taken once a day or divided into smaller doses.

Days 3-6:

After your body has adjusted to the initial dose, you can increase the amount to 10 grams per day. This is equivalent to about two teaspoons or one tablespoon plus one teaspoon.

Day 7:

On the seventh day, try a full dose of 14 grams of MCT oil. This is typically one tablespoon of MCT oil or two tablespoons of creamy MCT oil.

After Day 7:

By this point, your body should be comfortable with MCT oil. You can continue with the full dose of 14 grams per day or experiment with different doses to see what works best for you. It's important to listen to your body and increase or decrease the amount as needed.

It's worth noting that these recommendations are general guidelines, and individual tolerance may vary. Some people may need to start with even smaller doses and gradually work their way up. Additionally, it's always a good idea to consult with a healthcare professional before starting any new supplement, especially if you have any health concerns or are taking medication.

Recommended MCT oil dosage for keto veterans

If you're already keto-adapted, you can likely incorporate a bit more MCT oil into your daily routine. The recommended upper limit is around 2-3 tablespoons per day. However, it's important to use MCT oil in moderation and not exceed your energy needs, as this may lead to weight loss plateaus or even weight gain.

MCT oil is a powerful supplement that can help with everything from fat loss to sharper cognition. It is quickly absorbed into the bloodstream and used as energy, making it a great ally for the ketogenic diet. The swift absorption process also means it is less likely to be stored as fat and more likely to be converted into ketones, enhancing fat-burning and mental clarity.

• Coffee or Tea: Add MCT oil to your morning cup of coffee or tea for sustained energy.
• Smoothies: Blend MCT oil into your favourite low-carb smoothies.
• Salad Dressings: Whisk a spoonful into 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.

While MCT oil is generally safe for moderate use, excessive consumption can lead to undesirable effects such as nausea, diarrhoea, vomiting, and increased pulse rate. It is important to start slowly and pay attention to your body's response, scaling back if any digestive problems emerge.

How to add MCT oil to your diet

MCT oil is a flavourless and odourless supplement that can be seamlessly integrated into your diet. It is derived from coconut or palm kernel oil and is a great source of energy.

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

The amount of MCT oil you should take depends on your experience and goals. It is recommended to start with a small dose and gradually increase it. For beginners, start with 1 teaspoon and scale up to 1 tablespoon per day. For seasoned users, you can enjoy up to 2 tablespoons per day.

It is important to note that taking too much MCT oil can cause digestive issues such as nausea, diarrhoea and stomach discomfort. Therefore, it is suggested to not exceed 4 to 7 tablespoons per day.

Side effects of consuming too much MCT oil

MCT oil is a supplement made from medium-chain triglycerides (MCT), a type of fat. It is usually derived from coconut or palm kernel oil. MCT oil is popular among those on the keto diet as it can be converted into ketones, which provide a fat-based source of energy when carbohydrate intake is low.

While MCT oil has many health benefits, consuming too much can lead to several side effects. Here are some of the side effects of consuming too much MCT oil:

Digestive Issues

Consuming too much MCT oil can cause digestive issues such as abdominal cramping, bloating, and diarrhoea. These side effects are more likely to occur when large doses of MCT oil are consumed, especially if the body is not used to it. It is recommended to start with smaller amounts and gradually increase the intake to reduce the risk of digestive problems.

Increased Hunger

MCT oil may stimulate the release of hunger hormones such as ghrelin and neuropeptide Y. This can lead to an increased appetite and potentially overeating. This effect was observed in a study involving individuals with anorexia, where higher doses of MCT oil led to increased levels of these hunger hormones.

Fat Buildup in the Liver

High doses of MCT oil over a long period may lead to increased fat accumulation in the liver. While MCT oil can support weight and fat loss, excessive consumption can have the opposite effect on the liver. It is important to note that the recommended maximum daily intake of MCT oil is 4 to 7 tablespoons.

Heart Palpitations and Increased Cholesterol

MCT oil is a source of saturated fat, and excessive consumption can lead to increased levels of "bad" LDL cholesterol. This, in turn, can increase the risk of heart disease. Additionally, some people have reported experiencing heart palpitations after consuming MCT oil.

Other Side Effects

Other potential side effects of consuming too much MCT oil include nausea, stomach discomfort, and a general feeling of being unwell. It is important to note that MCT oil is generally safe when consumed in moderate amounts. However, long-term use and excessive consumption may lead to these side effects.

Benefits of MCT oil

MCT oil, derived from medium-chain triglycerides, has a host of potential health benefits. Here are some of the key advantages of incorporating MCT oil into your diet:

Quick Energy Source:

MCT oil is easily absorbed and converted into energy. Its shorter chain length allows MCTs to travel quickly from the gut to the liver without requiring bile for breakdown, making it an instant source of fuel for the body.

Weight Management:

MCT oil has been linked to lower calorie intake and reduced body weight and waist circumference. It may help you feel fuller for longer, leading to reduced food consumption. Additionally, MCTs can be converted into ketones, supporting weight and fat loss, especially when following a ketogenic diet.

Improved Athletic Performance:

MCT oil has been shown to enhance athletic performance in mice, and similar results were observed in frail elderly adults. It may help increase energy levels and improve physical performance, making it popular among athletes and bodybuilders.

Management of Neurological Conditions:

MCT oil has been found to improve brain function and may aid in managing neurological conditions such as epilepsy, Alzheimer's disease, and autism. It provides an alternative energy source for the brain in the form of ketones, which can be particularly beneficial for Alzheimer's patients whose brains struggle to utilise glucose effectively.

Antimicrobial and Antifungal Properties:

MCT oil contains fatty acids that exhibit antimicrobial and antifungal effects, helping to fight yeast and bacterial growth. The lauric acid in MCT acts as an antimicrobial agent, breaking down bacteria and virus walls.

Blood Sugar Management:

Some studies suggest that MCT oil may help manage blood sugar levels, particularly for those with diabetes and metabolic syndrome. It has been linked to reduced insulin resistance and improved blood sugar control after meals. However, long-term use may have mixed effects, so more research is needed.

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