Does MCT Oil Help with Weight Loss?

MCT oil is a type of fat that’s a popular ingredient in weight loss and keto-friendly products, such as bars and protein powders.

The oil is also commonly consumed as a supplement for its proposed benefits on weight and fat loss.

Let’s take a look at what MCT oil is, why MCTs are different than other fats, and whether or not MCT oil is helpful for weight loss. 

What is MCT Oil?

To understand what MCT oil is, there are three key terms you’ll also need to know:

• Triglyceride = is a technical term for fat. Triglycerides are made up of chains of carbon atoms. And the length and makeup of these chains influence how the fat is digested, absorbed, and even used in the body.
• MCT = Medium Chain Triglycerides. These fat molecules are made up of 6 to 12* carbon atoms. They consist only of saturated fatty acids.
• LCT = Long Chain Triglycerides. These molecules consist of 13 to 21 carbon atoms. Most of the fats in our diet are long-chain triglycerides, including fats from meat, avocados, nuts, fish, and seeds. And unlike MCTs, LCTs can be saturated or unsaturated fats. 

*Note that depending on the source, some classify MCTs as having only 6-10 carbons while others say 6-12. The reason for this is that some argue that because lauric acid (a 12-chain fatty acid) takes slightly longer than other MCTs to break down, it acts more like a mix of MCTs and LCTS. 

Naturally occurring MCTs can be found in coconut oil, palm kernel oil, human breast milk, full-fat cow’s milk, and goat’s milk. 

However, as the amounts of MCTs in these foods are relatively low, manufacturers also make MCT oil.

MCT oil is technically a supplement that’s made from processing coconut or palm kernel oil.

One misconception I often see is MCT oil is confused for coconut oil. While MCT oil can be derived from coconut oil, their fat composition is different.

Coconut oil contains some natural MCTs, but it also contains other types of fats as well. Whereas MCT oil only contains MCTs.

Why Are MCTs Different Than Other Types of Fats?

MCTs have some unique properties that make them stand out from other types of fat.

For starters, since they’re shorter than long chain fatty acids, MCTs are broken down more quickly by the body. 

Another key difference is that, unlike other fats, once broken down, MCTs go directly from the gut to the liver where they can then be used for instant energy in the form of ketones. 

Ketones are sources of energy that can be made when large amounts of fat are broken down in the liver. And what’s interesting about them is that ketones can be used in place of glucose (sugar) to help fuel the brain. 

So, when talking about weight loss, the idea behind MCT oil is that if MCTs are so rapidly digested and used for energy, they may be less likely to be stored as fat. 

Does MCT Oil Help With Weight and Fat Loss?

As mentioned above, one of the ways in which MCT oil is thought to help with weight loss is by being used as energy rather than getting stored as fat. 

The oil has also been suggested to help curb appetite and boost calorie burning, at least in the short term.

But what about studies looking specifically at weight loss? 

To cut to the chase, research currently suggests that compared to LCT (long-chain triglycerides), MCT oil may have modest benefits for weight loss. 

A brief overview of the research

A meta-analysis from 2015 looked at 13 randomized controlled trials that lasted for greater than 3 weeks. The analysis found that MCT oil was associated with a significant reduction in body weight, waist circumference, and body fat. 

However, it’s worth noting that while still statistically significant, those in the MCT oil group only lost an average of 1 pound more than those consuming the long chain triglyceride (LCTs) diet. 

Similarly, a randomized controlled trial of 78 healthy men and women found that those given MCT oils lost on average 2 pounds more than those on the LCT diet after 12 weeks. 

Another trial comparing MCT oil to olive oil also found a slightly higher difference in weight loss.

In this study, consuming 4-5 teaspoons of MCT oil per day for 16 weeks resulted in an average 3.6 pounds greater weight loss compared to the same amount of olive oil. 

Overall, MCT oil could be promising for helping with weight loss through several mechanisms such as increased fat and calorie burning and reducing feelings of hunger throughout the day. 

Still, more studies are needed in order to understand whether or not it’s effective in the long run as well as what the most effective dose might be for different populations. 

Are There Negative Side Effects of MCT Oil?

In general, moderate amounts of MCT oil have been shown to be safe for most individuals. 

And while there currently aren’t any recommendations for how much to take, most studies use around 1-3 tablespoons. 

Just keep in mind that MCT oil is still high in calories and fat. So taking too much of it could result in weight gain and excess dietary fat. 

Additionally, MCT oil has a very low smoke point and shouldn’t be used in cooking. Instead, if you’re wanting to try it, foods like smoothies or salad dressings are safer options. 

As always, it’s best to talk with your doctor or dietitian before trying any supplements. 

The Bottom Line

MCT oil may have modest benefits for weight loss, appetite, and fat burning. However, more research is needed to fully assess what the best dose is and whether it’s effective in the long term. 

Additionally, keep in mind that MCT oil is still a source of calories, so adding too much to your diet could result in weight gain if it causes you to exceed your calorie needs.

If you’re curious to try MCT oil, be sure to use your Lose It! app to see how it could fit into your nutrition goals.