Fat loss in pounds during a 4-week trial. Adapted from St-Onge et al.
As you can see, the total fat loss during the 4-week trial was 1.83 lbs. Over the course of one year, that adds up to almost 24 lbs of pure fat loss. Just by consuming MCT’s instead of olive oil!
On top of that, subjects were fed a maintenance number of calories and not asked to exercise. Therefore, fat loss could be significantly more when combined with a calorie deficit and consistent exercise.
How to Use MCT Oil
MCT oil is a flavorless liquid or powder that you can add to drinks and meals. The best time to take it is in the morning and/or before you go to the gym. And a typical dosage is 1-2 tablespoons per day.
In addition, you can use coconut oil for cooking. Which has some MCT’s and adds a subtle flavor. But be aware that coconut oil doesn’t contain as many MCT’s as MCT oil.
MCT Oil vs Coconut Oil
Coconut oil is a waxy substance made from coconuts. And it contains the highest concentration of MCT’s in any food at 55%.
On the other hand, MCT oil is refined coconut oil. So it contains 100% MCT’s.
While coconut oil does contain MCT’s, it also contains other fats that slow down absorption. So if you’re looking to use MCT’s for weight loss, then you should include an MCT oil supplement.