#1 Weight loss
Medium chain triglycerides do not simply encourage weight loss through one pathway or another. Rather, MCTs display a full-spectrum fat regulating capability.
MCT Oils improve weight loss by:
- Increasing energy expenditure (how many calories you burn).
- Reducing fat accumulation (the likelihood of food becoming fat).
- Improving meal satiety (reducing total food intake).
Here are how and why these 3 weight loss effects happen:
A. Increased energy expenditure
Medium chain triglycerides and their contained fatty acids have an extremely high affinity to be digested for energy. So much so, that its actually quite hard for the body to do anything else with MCTs. The whole process is streamlined.
The increased energy expenditure (calorie burning) continues even after the MCTs are used up. This is a big deal, but why? Because it likely means medium chain triglycerides improve mitochondrial health which is a key indication of overall health.
B. Reducing fat accumulation
MCTs metabolize extremely well, but how can this be quantified towards fat mass and tendency to gain fat mass?
Several studies have sought out to compare just that, with MCTs vs LCTs and MCTs vs carbohydrates.
- One study found that simply replacing LCTs with MCTs produced a reduction in mid-section fat in less than 12 weeks in healthy men and women.
- Another study found that MCT rich diets prevent mid-section body fat distribution characterized by carbohydrate rich diets in insulin-resistant patients.
The reduction of fat accumulation likely occurs for multiple reasons. One that we found particularly interesting, is how MCT Oil can revitalize and improve mitochondrial function in highly inflamed fat cells. That means, MCTs are able to restore energy producing potential in highly stressed fat cell environments.
C. Improving meal satiety
The ketogenic diet which focuses on dietary fats like LCTs and MCTs is known for producing great satiety from meals and reduced overall hunger. This is why the ketogenic diet works well alongside daily fasting strategies.
But, does MCT have a beneficial effect on cravings, hunger, and meal satiety? Research suggests yes, but this is likely the lesser weight loss benefit of MCT supplementation.
Satiety from MCTs can be attributed to the fact that they are food. While reduction in hunger and cravings is linked to ketones produced by MCT oils, as ketones have been found to lower ghrelin and appetite.
Weight Loss Summary:
The usage of medium chain triglycerides for weight loss has been thoroughly studied in multiple environments. The ketogenic or low carbohydrate diet appears to be the most effective, however, the addition or substitution of MCT oils into one’s diet can increase calories burnt, decrease fat stores, and improve hunger/satiety.
