I have been reading a lot about ketosis and how to maintain a good metabolism, especially since intermittent / interval fasting could lead to an adapted fasting mode of my metabolism I stumbled across MCT oil, my first bio-hacking experience (ok besides starting the KetOntrack program in the first place).
- MCT Oil is an abbreviation of medium-chain triglyceride oil, which contains medium-length chains of fats called triglycerides. Due to their short atomic carbon length, MCTs are easier digested and processed by your body.
- MCT oil can be extracted from coconut oil as well as palm oil.
MCT oil benefits
You can use MCT oil as a supplement to add to your salad & dressing or to your smoothie as well as the "famous" bulletproof coffee. I personally tried bulletproof coffee, and I must say it really works great for me, but more to that later.
a) It supports weight loss by
- increasing the release peptide YY and leptin hormones that promote the feeling of food saturation in the body.
- having about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as nuts, avocados and olive oil.
- being used as an instant boost of energy, as it follows a different metabolic pathway.
- being converted into ketones, when you are in ketosis. If you’re following a ketogenic diet, taking MCT oil can be a catalyst in staying in ketosis.
- supporting your gut environment, which is very important when it comes to your weight. MCT oil can support a good natural balance of your gut environment.
b) It provides an energy boost that can fuel your brain
- MCT oil has been identified as a great fuel to your metabolism, since your body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons atoms in their fatty acid chains.
- They re processed directly from the liver and are independent of the bile broken down compared to longer-chain fats.
- In the same way they can pass through your blood-brain barrier, making them a convenient source of energy for your brain cells.
c) It reduces lactate buildup when exercising
- When exercising your lactate levels rise, which can cause sour muscles. MCTs may help reduce lactate buildup. It was discovered that athletes which supplemented about 1.5 teaspoons of MCTs with food before cycling, had lower lactate levels and found it easier to exercise.
d) It may influence cholesterol levels and heart risk
- It was found that MCT oil has an effect on the production of heart-protective HDL or 'good' cholesterol and significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk of heart disease.
How much is recommended?
- Continuous high doses of MCT could lead to an increased the amount of fat stored in your liver. MCTs are considered safe, when taken in small doses, at around 15ml per day.
I have tried bullet proof coffee when breaking my daily fast. I usually have a strong coffee espresso size with a teaspoon of butter and a teaspoon of MCT, mixed with some sugar free almond milk. This seems to boost me into ketosis with an increased metabolism, especially when risking to get into a fasting adapted metabolism, due to increased intermittent fasting intervals, where I can only have one or two meals per day.
When having consumed MCT Oil I can literally feel it, whereby my temperature rises and I have an instant boost on activity levels and my metabolism. But as stated above, I believe it shouldn´t be a day to day consumption, but more a catalyst on an occasional basis, to get you back on track. I think at the end it is always better to adapt your diet and hence daily food intake where your body has all it needs to produce ketones naturally and at the same time have a rich and balanced nutritional intake.
- MCT oil can increase fat burning and reduce the need for carbs during exercise.
- MCT oil can support weight loss by increasing fullness, fat loss, ketone production, good metabolic rate by burning energy as well as improving your gut environment.
- MCT oil is easily absorbed and transported through your body. It can be an instant source of energy as well as converted into ketones to fuel your brain.
- MCT oil should make up about 5% of your total calorie intake. When supplementing MCT oil in your diet, you should consume it as part of your total amount of fat intake.
I will provide more insights as I use MCT Oil and measure it´s impact on my diet, the daily energy and ketone levels and post additional insights as soon as obtained.
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