CMO @ Fastic
Taking medium-chain triglycerides or MCT oil won’t break your fast. This oil is made entirely of fats, which don’t impact insulin production like carbohydrates and proteins. Whether you should take it during a fast or after depends on what you want to achieve with your fasting diet. Taking the oil in smaller amounts spread throughout the day is advised.
MCT oil is a concentrated form of medium-chain triglycerides extracted from oils and dairy products, mainly coconut oil. Triglycerides are a type of fat and are water-soluble, so they are absorbed and pass through the digestive tract quickly.
Four types of MCTs are found in MCT oil supplements: caproic acid (C6), caprylic acid (C8), capric acid (C10), and lauric acid (C12). However, you’ll mostly find C8 or C10 in MCT supplements. The liver quickly converts these MCTs into ketones.
If you’re fasting intermittently and taking supplements like MCT oil, adding them to your log is important. Everything should be tracked, whether it’s food, drinks, or supplements, and that’s where Fastic comes in. You can easily and quickly add what you’ve eaten throughout the day to keep track of calories and macros.
Contrary to what you may have heard about triglycerides, MCTs are in the good league. These fats have health benefits, so they’re often taken as a supplement.
Here are some of the well-researched benefits of MCT oil:
MCTs provide an immediate boost of energy because they’re absorbed by the body. Your liver processes MCTs, converting them into ketones. Ketones, as you know, are fuel for your body, that is, energy.
Ketones provide both physical and mental energy. They are a less harmful sibling of glucose (sugar), which also provides energy to the body.
A review of different studies on MCTs confirmed that these fats help lower calorie intake in individuals. In other words, they’ll lower your appetite. This can be particularly beneficial for people trying to lose weight. Another analytical review directly examined the effect of MCTs on body weight and composition and suggested that these fats may help reduce weight modestly without impacting lipid profiles (increasing triglycerides in your body).
MCTs are also low in calories, especially compared to regular, long-chain triglycerides found in different oils and nuts. So, taking MCT oil supplements may result in an overall decrease in your calorie intake.
Research on the impact of MCTs on exercise shows mixed results. While older studies suggested that it may improve exercise performance, the latest studies don’t support that hypothesis. However, most studies do indicate that MCTs result in fat-burning during exercise.
More research is needed to confirm this particular benefit of MCTs.
Research studies have explored the effect of MCTs and other similar fatty acids on certain diseases. For instance, according to a review published in the Lancet Neurology, MCTs may help prevent neurodegeneration in Alzheimer’s disease.
Some animal studies support the idea that MCTs may be a promising addition to pharmacological treatments for epilepsy. One study involving humans saw a reduction in seizures after consuming MCT oil for three months. However, these findings aren’t conclusive.
So we know that MCT oil is good for you, as it has many benefits. But can you take it during a fast? You can, especially if you’re looking for a boost of energy.
MCTs are essentially fats and do have calories. But calories aren’t the only part of the equation when it comes to ‘what breaks your fast.’ Although MCTs are converted into energy (ketones), they don’t cause a sharp insulin spike. And your fast technically breaks if there’s insulin stimulation. One recent study compared MCT intake with and without glucose, and a significant insulin spike was noted when MCT was taken with glucose.
So, while MCTs will impact the metabolism and become a fresh energy source for your body, they don’t necessarily break the fast. In other words, you’ll continue to be in a fasted state.
MCT oil can actually be beneficial for intermittent fasting, especially if you’re following long periods of fasting (24 hours or more). You will see your energy levels drop significantly as your fast progresses. And if you have to work or exercise, MCT oil may provide the necessary boost to get through it all without increasing insulin production in your body.
As we’ve explored, MCT oil is highly beneficial for those trying to lose weight. If you’re taking on intermittent fasting for weight loss, you can use MCT oil to your advantage and reduce your appetite.
Again, to fully reap this benefit, you do have to track your calories. Fastic is the best way to do it, as it offers an easy-to-use interface where you can add what you eat and drink and note how long you fast. Monitoring will enable the discipline needed to make the most out of intermittent fasting.
MCT oil is calorie-dense, so it should be taken in moderation, especially in the beginning. Start with a teaspoon and work your way up. If you’re taking it during a fast, don’t exceed more than a tablespoon at a time. Limit your overall intake to 100 ml (about 7 tablespoons), spaced throughout the day.
While you can take it during the fast, especially if it’s a long fast, it’s recommended that you take it before you start your fast so you have ample energy throughout the day.
Taking too much MCT oil can result in digestive issues, including diarrhea. So start gradually if it’s your first time taking it, and don’t exceed the suggested daily intake limit.
Intermittent fasting and MCT oil have complementary benefits. They both help lose weight. If you’re intermittent fasting for weight loss, you can add MCT oil to your regimen and reap the benefits of fat loss.
You can take MCT oil during and after a fast, as long as you take a moderate amount that doesn’t significantly increase insulin response.
Disclaimer: It’s advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
Take the Quiz