If you’ve been exploring the keto diet, chances are you’ve come across the term MCT oil. But what exactly is it, and why is it so popular among keto followers?
What is MCT Oil?
MCT stands for medium-chain triglycerides, a type of fat naturally found in coconut oil, palm kernel oil, and dairy products. Unlike long-chain triglycerides (LCTs) — the fats commonly found in most foods — MCTs have a shorter chemical structure. This allows them to be digested and absorbed quickly, providing a rapid source of energy for the body.
MCT oil is a concentrated form of these fats, usually derived from coconut or palm oil, and is available as a clear, flavorless liquid. It’s commonly sold as a supplement and can be added to drinks, smoothies, coffee (hello, bulletproof coffee!), salad dressings, or drizzled over food.
Why is MCT Oil Popular on the Keto Diet?
The keto diet is a low-carb, high-fat eating plan designed to shift the body into a state called ketosis, where it burns fat for fuel instead of carbohydrates. This is where MCT oil shines.
- Fast Energy and Ketone Production:
MCTs are rapidly converted into ketones — molecules your body uses for energy when carbs are scarce. This means MCT oil can help boost ketone levels, making it easier to enter or maintain ketosis. - Supports Fat Loss:
Research suggests MCTs may increase feelings of fullness, helping reduce calorie intake throughout the day. Combined with its metabolism-boosting effects, MCT oil may support fat loss, a goal for many on keto. - Improved Mental Focus:
Because ketones can cross the blood-brain barrier, many keto followers report better mental clarity and focus when using MCT oil as part of their routine. - Enhanced Exercise Performance:
Some athletes on keto use MCT oil before workouts for a quick, sustained energy source that won’t spike insulin levels.
How to Use MCT Oil
If you’re new to MCT oil, start slow — typically ½ to 1 teaspoon per day — as it can cause digestive upset if you jump in too quickly. Over time, you can work up to 1–2 tablespoons per day. Common ways to use MCT oil include blending it into coffee, adding it to smoothies, or using it as a salad topper.
Final Thoughts
MCT oil is a powerful tool for anyone following the keto diet, offering quick energy, enhanced fat-burning, and better mental performance. While it’s not a magic bullet, when used wisely, MCT oil can help support your ketogenic goals and overall health.