How Much MCT Oil Per Day to Lose Weight: A Comprehensive Guide
If you’re someone who’s struggled with losing weight, you’ve likely tried an array of diets, exercises, and supplements in the hope of finding a solution. One supplement that has gained popularity in recent years is Medium-Chain Triglyceride (MCT) oil. MCT oil is a dietary supplement derived from coconut oil and palm kernel oil that has been shown to assist in weight loss. However, the question remains, how much MCT oil per day do you need to take to achieve your weight loss goals? In this article, we’ll provide you with a comprehensive guide to answer this question and more.
The Basic Science of MCT Oil and Weight Loss
MCT oil is a type of fat that is metabolized differently than other fats. Most fats are considered long-chain triglycerides, which require more energy to break down and are stored in the body as body fat. On the other hand, MCTs are shorter chains that are broken down more quickly and absorbed into the bloodstream to be used as energy, rather than stored as body fat. This difference makes MCT oil an attractive dietary supplement for those looking to lose weight.
So, how does MCT oil help with weight loss? Studies have shown that MCT oil helps increase feelings of fullness, leading to a decrease in overall calorie intake throughout the day. Additionally, MCT oil has been shown to increase energy expenditure, aka the number of calories burned, through an increase in thermogenesis (heat production in the body).
The recommended daily dosage of MCT oil for weight loss is between 1-2 tablespoons per day. However, this can vary depending on a person’s body weight, goals, and more. It’s important to note that MCT oil is supplement, not a replacement for a healthy diet and exercise.
Personal Experience with MCT Oil for Weight Loss
Real-life success stories can be very inspiring and motivating when looking to achieve weight loss goals. Several individuals have reported weight loss success through incorporating MCT oil in their diets. A woman by the name of Leah from Los Angeles, shares with Eat This, Not That! that she lost 45lbs after incorporating 2 tablespoons of MCT oil into her diet every day. Another woman, Janie, lost 27lbs in just six weeks after consuming 1 tablespoon of MCT oil per day, according to Healthline. It’s important, however, to note that everyone’s body is different, and weight loss results may vary widely.
According to health experts, a daily intake of 1 to 2 tablespoons of MCT oil is recommended to promote optimal weight loss results. It’s essential to avoid consuming too much MCT oil at a time, as this can result in abdominal pain, diarrhea, and other uncomfortable side effects. It’s also beneficial to split your MCT oil intake throughout the day for maximum energy and weight-loss advantages.
Recipes and Meal Plans with MCT Oil
So, how can you add MCT oil to your diet effectively? There are several ways to include this potent fat into your routine. One of the most satisfactory methods is through recipes such as salad dressings, smoothies, and other healthy snacks. Another way to consume MCT oil daily is to take it 30 minutes before meals, either in capsule or oil form.
Here’s an excellent recipe to try out:
A MCT oil coffee recipe – combine 1 cup of black coffee with 1 tablespoon of MCT oil and blend for 30 seconds. This recipe is a fantastic alternative to high-calorie coffee drinks and helps boost energy levels and mental clarity.
If you’re looking for a more comprehensive meal plan to optimize your MCT oil intake, the Ketogenic diet is a popular and effective option. This low-carb, high-fat diet focuses on consuming healthy fats, protein, and low carbohydrates. Implementing the keto diet with MCT oil daily can help promote optimal ketosis for effective calorie burning and weight loss.
Exercise and MCT Oil to Maximize Weight Loss Benefits
When it comes to exercise, MCT oil can help improve athletic performance and support weight loss. A robust workout routine can help expedite calorie burning and weight loss. When combined with MCT oil, athletes will experience optimal energy and endurance, allowing them to push further, burn more calories, and achieve better weight loss results.
It’s essential to vary your MCT oil dosage based on activity level and fitness goals. Taking MCT oil before and after workouts can help boost energy levels and speed up recovery times. According to health experts, for optimal results, take 1 to 2 tablespoons 30 minutes before workouts in combination with moderate intensity workouts.
Potential Side Effects of Consuming Too Much MCT Oil
Like all supplements, taking too much MCT oil can result in negative side effects. The most common include abdominal pain and diarrhea. It’s essential to consume MCT oil in moderation and gradually work your way up to higher doses when starting. It’s also crucial to be mindful of the type of MCT oil you’re consuming. C8 MCT oil (caprylic acid) is most commonly recommended for weight loss as it is absorbed more efficiently by the body.
Conclusion
MCT oil can be a useful supplement to support weight loss goals. The recommended daily dose is between 1-2 tablespoons, adjusted for body weight, goals, and activity levels. Incorporating MCT oil into your diet can be easy and delicious through recipes and meal plans. MCT oil can also aid exercise performance, burn more calories and achieve better weight loss results. It’s essential to consume MCT oil in moderation and avoid overconsumption to prevent any adverse side effects.
