How To Use MCT Oil For Weight Loss? A Complete How-To Guide

By Karen Smit

Updated On

In the world of weight management, MCT oil has emerged as a popular supplement with potential benefits for those looking to shed excess pounds. MCT oil, a type of fat derived from coconut oil or palm kernel oil, has gained attention for its unique properties that may support weight loss efforts.

In this comprehensive guide, we’ll explore how to effectively use MCT oil for weight loss and provide you with the knowledge you need to make informed decisions about incorporating this supplement into your diet.

Key Takeaways

  1. MCT oil is a type of fat that is quickly absorbed and metabolized by the body, providing a readily available source of energy.
  2. Consuming MCT oil may increase satiety, reduce appetite, and promote fat burning, all of which can contribute to weight loss.
  3. Starting with 1-2 tablespoons of MCT oil per day and gradually increasing the dosage is a common recommendation for weight loss.

What Is MCT Oil?

MCT oil is a concentrated source of medium-chain triglycerides (MCTs), a type of fat that differs from the more common long-chain triglycerides (LCTs) found in most foods. MCTs are shorter in length compared to LCTs, which allows them to be more easily digested and rapidly absorbed by the body. The two main types of MCTs found in MCT oil are caprylic acid (C8) and capric acid (C10), each with its own unique benefits.

How MCT Oil Helps With Weight Loss

MCT oil’s unique properties make it a valuable tool for those seeking to lose weight. When consumed, MCTs are quickly absorbed and transported directly to the liver, where they are readily metabolized and converted into ketones, providing a fast-acting source of energy. This rapid absorption and metabolism of MCTs can help to increase satiety and reduce appetite, leading to a decreased overall calorie intake.

Moreover, MCT oil has been shown to enhance fat burning and promote a metabolic state called ketosis, in which the body relies on fat as its primary fuel source instead of carbohydrates. By encouraging the body to burn fat more efficiently, MCT oil may help to support weight loss efforts and improve body composition.

How Much MCT Oil Per Day To Lose Weight?

When it comes to using MCT oil for weight loss, finding the right dosage is key. While individual needs may vary, a common recommendation is to start with 1-2 tablespoons of MCT oil per day, gradually increasing the dosage as tolerated. It’s important to listen to your body and pay attention to any digestive discomfort, as consuming too much MCT oil too quickly can lead to side effects such as diarrhea or stomach upset.

To minimize the risk of digestive issues, it’s best to start with a small amount of MCT oil, such as 1 teaspoon per day, and slowly increase the dosage over time. As you become more accustomed to MCT oil, you can work your way up to the recommended 1-2 tablespoons per day. For personalized advice on the optimal dosage for your specific needs and goals, it’s always a good idea to consult with a healthcare professional or a qualified nutritionist.

Other Health Benefits Of MCT Oil

In addition to its potential for supporting weight loss, MCT oil has been associated with a range of other health benefits. Research suggests that MCT oil may have a positive impact on cognitive function and brain health, making it a popular supplement among those seeking to optimize mental performance.

MCT oil’s ability to be quickly converted into ketones can provide a rapid source of energy for the brain, which may help to improve focus, clarity, and overall cognitive function.

MCT oil may also play a role in boosting energy levels and enhancing athletic performance. The fast-acting energy provided by MCTs can help to fuel physical activity and reduce fatigue, making it an attractive option for athletes and fitness enthusiasts. Additionally, MCT oil has been shown to possess antimicrobial and anti-inflammatory properties, which may contribute to overall health and well-being.

MCT Oil Side Effects

While MCT oil is generally well-tolerated and considered safe for most people, it’s important to be aware of potential side effects. The most common side effects associated with MCT oil consumption are digestive issues, such as diarrhea, stomach discomfort, and bloating. These side effects are often the result of consuming too much MCT oil too quickly, as the body may need time to adapt to this type of fat.

To minimize the risk of digestive discomfort, it’s crucial to start with a small dosage of MCT oil and gradually increase it over time. If you experience persistent or severe side effects, it’s best to discontinue use and consult with a healthcare professional.

Additionally, individuals with underlying health conditions or those taking medications should speak with their doctor before incorporating MCT oil into their diet to ensure safety and avoid potential interactions.


MCT oil has emerged as a promising supplement for those looking to support their weight loss efforts. By understanding the unique properties of MCTs and how they can contribute to increased satiety, reduced appetite, and enhanced fat burning, you can make informed decisions about incorporating MCT oil into your weight management plan.

Remember to start with a small dosage and gradually increase it to minimize the risk of digestive discomfort. As with any dietary change or supplement, it’s always best to consult with a healthcare professional to ensure that MCT oil is safe and appropriate for your individual needs and goals.

By following the guidelines outlined in this comprehensive guide, you can harness the potential benefits of MCT oil for weight loss and take a step toward achieving your desired physique and overall health.


Q: Can I cook with MCT oil?

A: Yes, MCT oil is suitable for cooking and can be used in a variety of recipes. However, it’s important to note that MCT oil has a lower smoke point compared to some other cooking oils, so it’s best to use it for low to medium-heat cooking methods, such as sautéing or baking.

Q: How long does it take to see weight loss results with MCT oil?

A: The timeline for seeing weight loss results with MCT oil can vary from person to person. Some individuals may notice changes in their body composition and weight within a few weeks of consistent use, while others may take longer to see noticeable results. Factors such as diet, exercise, and overall lifestyle habits can also impact the speed and extent of weight loss.

Q: Can I consume MCT oil if I have a nut allergy?

A: MCT oil is derived from coconut oil or palm kernel oil and does not contain any nut proteins. Therefore, it is generally considered safe for those with nut allergies. However, if you have a severe allergy or are concerned about potential cross-contamination, it’s always best to consult with your healthcare provider before consuming MCT oil.

Q: Should I take MCT oil on an empty stomach or with food?

A: MCT oil can be consumed either on an empty stomach or with food, depending on personal preference and tolerance. Some individuals may find that taking MCT oil with food helps to minimize digestive discomfort, while others may prefer to consume it on an empty stomach for faster absorption. Experiment to find what works best for you, and always listen to your body’s feedback.


  1. St-Onge, M. P., & Jones, P. J. (2002). Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. The Journal of Nutrition, 132(3), 329-332.
  2. Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249-263.

Karen Smit

Dr. Karen Smit, a Bariatrician with 20 years of experience, specializes in weight management and metabolic health. She guides patients through comprehensive weight loss journeys, utilizing bariatric surgery, nutrition, and lifestyle modifications. Dr. Smit addresses obesity's physical, psychological, and emotional aspects, managing related conditions. Actively involved in research, she shares her expertise through publications and speaking engagements, empowering patients and professionals alike in the field of bariatric medicine.

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