Discover the Keto Diet and MCT Oil: A Definitive Beginner’s Manual

Introduction

Ketogenic or keto diet as it is commonly referred to has become one of the most sought after diets in the recent past due to efficacy in making people lose weight. Very few foods are allowed in this diet and they contain relatively high amounts of fats to induce a metabolism state known as ketogenic.

However, the ketogenic diet entails a little restriction on carbs and fats but over emphasis use of a specific kind of beneficial fat known as medium chain triglycerides (MCTs). Vegetable oils rich in MCTs like coconut oil and MCT oil are recommended for those on a ketogenic diet.

In this article, you’ll find everything you should know about employing the keto diet and MCT oil for fat reduction.

The Ketogenic Diet also referred to as the Keto Diet is a dietary plan that aims at limiting carbohydrate intake while increasing the consumption of fat intake.

Keto diet is a low carb diet that restricts carbohydrate intake and provides the body with ample amounts of fats to induce ketosis. Ketosis happens when the blood sugar level is low, which causes the liver to start converting the stored fat into fatty acid chains called ketones. Ketones are able to penetrate the blood-brain barrier and can be metabolized in the brain and other parts of the body as an energy source. Generally, the macronutrient breakdown on the keto diet is:Generally, the macronutrient breakdown on the keto diet is:

• Total fat calories should range from 70-80%.
• 15-25% from protein
• It means that only 5-10% of energy is derived from carbohydrates.

This cuts down on carbs to a very low level hence making the body shift to using fat as a source of energy. Since the body has switched from using glucose to ketones and fatty acids to provide energy, weight loss happens. Keto diet also assists in reducing hunger levels as seen by the satiety and appetite regulating hormones triggered by ketogenic state. In general, keto is efficient in the process of weight loss, blood sugar levels, and brain functioning as well as in other spheres. However, MCT oil acts as this special ingredient which helps to enhance the effectiveness of keto diets.

Nutritional values of Medium Chain Triglycerides

MCTs are a type of saturated fatty acid with 6 to 10 carbons’ length Medium chain triglycerides (MCTs). However, all other fats have 12 carbons or more, or in other words, it is portion of the hydrocarbon chain that constitutes the fat. The primary sources of MCTs include coconut oil, palm kernels oil, butter, cheese, and milk.

However, there is MCT oil which is derived from a concentrated extract of coconut oil and meant to offer elevated concentration of caprylic acid (C8) and capric acid (C10). MCTs are much smaller in molecular size and do not undergo the regular fat digestion process, but instead are transported directly to the blood stream and utilized as energy.

Not only do MCTs provide a quick energy source, they offer the following benefits:Not only do MCTs provide a quick energy source, they offer the following benefits:

Weight Loss

• Thus, there is an enhanced expenditure of energy and reduction in the levels of body fat.
• Famished hunger and appetite are other symptoms that are hidden deep in the throat.
• Enhanced metabolic rate

Brain Health

• Offer immediate supply of energy to the brain to assist in cognitive functions and other related processes.
• May also benefit brain health, and even slow down the effects of aging on the brain, such as impaired learning and memory.

Ketone Production

• Can be readily transformed into ketones for the generation of energy during ketosis
• May cause ketosis or extend the time that the body uses ketosis

Digestion

• Improved nutrient absorption
• Antimicrobial effects in gut: Gut has antimicrobial effects through different mechanisms like decreasing the pH level, producing enzymes and peptides that can kill microbes, and altering microbial flora.

Cholesterol and Heart Health

• Increase high density lipids or HDL cholesterol levels
• They already helped to maintain normal triglyceride levels

Endurance

• Functions as quickly kinetic power source

MCT Oil Perfect for the Keto Diet

When used together with a well-formulated ketogenic diet, the fat burning impact of MCT oil is supercharged for weight loss purposes. Compared to MCT oil, pure MCT oil has no carbs or protein; it is only made of MCTs in the form of oil. In fact, a tablespoon serves 14g fat, out of which 12g is made up of MCT, making it very easy to digest. The MCTs in the oil channeled directly to the liver where they are employed for energy production or are transformed to ketones.

The quick ketone generation from MCT oil makes it possible for keto lovers to either enter the ketogenic state faster or maintain that state while consuming slightly more carbs. Some of the weight loss benefits of adding MCT oil to a keto diet include:Some of the weight loss benefits of adding MCT oil to a keto diet include:

Faster Ketosis

This process may take 3-7 days of low carbohydrate diet (<50g per day) in order to promote increased blood ketone levels. It quickly metabolizes in the liver to ketones and brings ketosis within 1-2 days in the body through MCT oil.

Appetite Suppression

MCTs raise the levels of peptide YY and leptin – both of which are hormones that help to suppress hunger and keep you full longer.

Increased Fat Burning

Calorie burn rises by 5-10% when improving oils in the diet with MCT increasing fat loss in general.

Preserves Muscle Mass

The suppression of appetite and the ability of MCTs to maintain the brain and muscle mass as an energy source facilitate using the body’s own muscle mass for energy during ketosis.

Exercise Performance

MCTs are readily available during exercise and have the potential of enhancing the performance and stamina.

How to use MCT oil with the keto diet

The consumption of MCT oil enhances the usability of this diet and its effectiveness in the process of weight loss. However, it is advisable to avoid overdosing on MCT oil because it may lead to temporary stomach upsets. But it’s better to gradually start with and consume not more than 1-2 tablespoons per day. Follow these tips for adding MCT oil to your keto diet:Follow these tips for adding MCT oil to your keto diet:

Coffee or Tea

Have a cup of Costa Rica coffee or tea in the morning; it is more advisable if you put a teaspoon or tablespoon of the product into it.

Fat Bombs

They can be added in high fat, low carb fat bombs with MCT oil, coconut butter, cocoa powder or nuts or nut butters.

Salad Dressings

Replace the vegetable oils with MCT oil in home-made salad dressings or use MCT based mayonnaises.

Cook with MCT Oils

MCT oil can be measured teaspoon by teaspoon as a cooking aid instead of oil for preparing eggs, meats or low carb veggies.

Smoothies

You can simply add a tablespoon or two to your keto protein shake or smoothies for flavor and fats.

In conclusion, one can determine what the best MCT oil is by comparing all the products mentioned above based on their composition, price, and origin, and then make a personal choice depending on their needs and preferences.

As the consumption of MCT oils increases, there is a great selection available in the market. One thing that one needs to understand is that not all MCT oil supplements in the market are the same. Here’s what to look for when choosing an MCT oil:Here’s what to look for when choosing an MCT oil:

It is certified paleo, keto, is non-GMO and organic.

Lacks lauric acid which is just a filler in other MCT supplements, only includes C8 and C10.

Unscented and non-tasted versions offered

Third party lab tested for purity

No turbidity – the oil is clear and transparent.

Two of the best pure MCT oil options are the Viva Naturals MCT Oil or the flavorless Neutral MCT Oil to achieve the highest quality of MCT products.

MCT Oil Dosage Recommendations

The dosage of MCT oil must be determined by the diet being followed, the goals that are being set and the tolerance level of the body towards MCT oil. It is recommended to begin with 1 tsp per day gradually increasing to 1 – 2 tbsp per day. Or follow these general dosage guidelines:Or follow these general dosage guidelines:

Keto Beginners: It may be taken in the form of a tea, capsule, or liquid and should be consumed in a dose of 1 tablespoon daily.

Intermittent Ketosis: The amount is between one to two Tablespoons per day.

Heavy Ketosis: It is a good idea to consume 2-3 Tablespoons of it daily.

Moderation is key: if you notice your stomach getting upset, your intestines revolting, or you simply do not feel well afterward – cut back on it. This could lead to unhealthy and uncomfortable effects on the GI tract when MCT oil is combined with other sources of carbohydrate.

Possible risks of taking MCT Oil

MCT oil is not associated with numerous adverse effects, which are also not typically severe. When taking MCT oil, the most common side effects are:When taking MCT oil, the most common side effects are:

• Stomach pain
• Diarrhea
• Nausea & vomiting
• Mouth, throat, or esophagus inflammation
• Fatigue

The temporary GI issues are a result of consuming too much MCT oil right at the beginning and not gradually increasing the amount of the product consumed in the diet. Diarrhea and stomach upsets are also common when you start taking MCT oil but they usually disappear after 1-2 weeks as your body adjusts to the new supplement.

Buying MCT Oil: Pricing Guide is an effective 8-page document that aims to provide its readers with key information about the subject matter in a concise and systematic manner.

This is because MCT oil is costlier than most of the commonly used oils such as vegetable oil or even olive oil. However, it is quite affordable given other premium supplements and keto products’ market price. Expect to pay the following price ranges:Expect to pay the following price ranges:

MCT Oil Per Bottle Size Average Price

Beverage can .dispose of 16 oz (~473ml) bottle $16-$30

A 32 oz (~946ml) bottle can be bought for $27 to $40.

In most cases, the higher concentration of caprylic acid (C8) in the MCT oil means that such a product will cost more. For the MCT oils that are unflavored, they are usually cheaper by a dollar or two in relation to their flavored counterparts. The general rule of thumb is that when you pay for a bottle size more than one, the price per ounce is less.

Which is better? MCT Oil or Coconut Oil?

While MCT oil offers a high concentration of these healthy fats, it is also crucial to note that coconut oil is also a rich source of medium chain triglycerides. One main difference is that while both are MCT oils, the former are much more concentrated, typically containing between 92 and 100 percent of MCTs. MCT oil is roughly three times as potent as coconut oil; just one tablespoon serving is equivalent to almost three tablespoons of coconut oil.

Customers are generally satisfied with the performance of MCT oil for weight loss as compared to ordinary coconut oil because it is richer in medium chain triglycerides. The content of caprylic and capric acids varies too. Coconut oil has about 58% of lauric acid and other MCT oils contain much higher concentrations of caprylic acid and capric acids.

Therefore, although coconut oil may be taken when on the keto diet, it is less effective than the MCT oil in producing ketones in the body. With him, it is possible to combine MCT oil to maximize the outcomes, and coconut oil is a perfect example. However, MCT oil is not necessarily superior to coconut oil, as the label might imply. It is all about your requirement and choice of having a faster energy source from MCT.

They ask such questions as Can MCT Oil Go Bad?

It must be noted that high quality MCT oils can be expected to have a shelf life of 18-24 months when stored in their original bottles and under the right conditions. Heat, light and oxygen causes the MCT oil to become rancid just like all the other oils do, hence they should be avoided. Here are some storage tips to maximize freshness:Here are some storage tips to maximize freshness:

• To help preserve the wine store bottles in a cool dry place preferably in the dark.
• Storing it in the refrigerator after it has been opened adds 3-6 months to product’s shelf life.
• Lay the oil flat in a cool location for 6+ months of storage
• A packet must be sealed and the lids closed properly after use.
• Never refill old or used bottles; they are likely to be left uncovered for some time and therefore exposed to various contaminants.

It is advisable to check for any signs of spoilage in older bottles of MCT oil before use. The ordinary signs of rancid oil are that it has a foul smell, a bitter taste, appears to be foggy or has blotchy colors. If the MCT oil has a change in the color, or the texture becomes thicker or cloudy or a new flavor is detected then it’s rancid and should not be used.

Traveling with MCT Oil

MCT oil supplements help to maintain keto on the move when traveling is a great option. To make travel easier, consider these tips:To make travel easier, consider these tips:

• It should be kept in a leak-proof container for its long life.

Pour some MCT oil into small reusable leak proof containers and bottles –you can check on Amazon for flasks.

 Bring Powder Option

Move MCT powders around in the form of packets that are easier to mix into drinks than the liquid counterparts.

Limit The Bottles Below 3oz

The best is to stick to the 3oz bottle that TSA allows for liquids, to fit the bottles in carry-ons.

Insulated bag on temperature

It is advisable to use an insulated bag or box like a lunch box or even cooler bag in order to regulate the temperatures.

As for regular traveling, the MCT oil does not have issues if a few steps are taken carefully. It is advisable not to leave bottles with the content laying in very hot areas such as cars with closed sunshades during the summer period.

Specific Recommendations of Delicious Ketogenic Meals containing MCT Oil

Incorporating MCT oil to popular recipes increases the nutritional benefit of the ketone boost. There are lots of keto recipes that go well with MCT oil like:There are lots of keto recipes that go well with MCT oil like:

Hot Drinks

• Coffee & tea
• Hot chocolate
• Bone broth

Cold Drinks

• Smoothies
• Protein shakes
• Nut milk

Fat Bombs

• Chocolate bars
• Trail mix
• Nut butters
• Cookies

Salads & Dressings

• Leafy greens
• Avocado salad
• Olive oil vinaigrette

Entrees

• Omelets
• stir fry & veggies
• Meatballs

Desserts

• Pudding
• Mousse
• Frozen bars

Be as inventive as you want whenever you want to mix in a teaspoon or more of MCT oil into any keto food, snack, or drink. The flour is very well incorporated into this mix and it does not alter the texture or taste significantly.

We must now dive into whether or not the use of MCT oil is for you.

MCT oil is a useful addition to the diet because it helps to increase the levels of ketones in the body and provides energy in a ketogenic diet which includes high fat and low carbohydrate foods. Taking MCT oil is useful in increasing the fat metabolism rate and reducing hunger to achieve the best outcome on the keto diet.

In case one decides to consume MCT oil, then he or she should begin with a small amount such as one teaspoon and then increase it gradually in the following 2-3 weeks.

This is because the oil is rapidly absorbed into the body and taking it before sleep assures the body has enough time to react and prevent any digestive complications.

Unlike other MCT oils in the market, when taken alongside keto, it gives better blood ketone levels to put the body into a state of ketosis and burning fats at a faster rate. As an added bonus, MCT oil has a neutral taste and texture that allows it to be easily consumed as part of drinks, foods, smoothies, and so much more on the go. If you are trying out the keto diet, why not give MCT oil a try and boost your keto diet even more?