Thus, when you choose coconut oil you are actually
consuming MCT just in the diluted form.
Consuming MCT with other supplements and food can help the absorption of those nutrients.
By increasing energy production in athletes, they are able to perform harder and longer than they would without
consuming MCT oil prior to their workout or training.
It has also been shown that
consuming MCT - rich foods like coconut increases the ability of people to work out longer during high - intensity exercise routines.
The majority of doctors advise against
consuming MCT oil if you are diabetic, have intestinal issues or high levels of cholesterol.
When used in conjunction with a balanced diet and exercise,
consuming MCT oil can support healthy weight management goals.
A small study found that, on average, those who
consume MCTs for breakfast tend to eat lunch later than those who do not.
I've noticed I stay fuller longer when
I consume MCT oil.
It is possible one could yo - yo from high carbohydrate / low fat to low carbohydrate / high fat and still achieve the benefits of
consuming MCTs.
Described below are some studies with athletes
consuming MCTs or ketogenic diets.
Not exact matches
I use pure coconut oil instead of
MCT oil for a couple of reasons: one, coconut oil is just that — straight - up fat from coconuts, so you know exactly what you are
consuming.
Consumption of
MCT oil supports the body in maintaining ketosis while
consuming proteins and carbohydrates.
That is because the use of a high
MCT oil based diet allows one to
consume more protein / carbs and maintain ketosis.
My question is do I count the
MCT oil calories if I start to
consume 3 1/2 Tbs = 350 calories?
The minimal daily dose of
MCT's in coconut oil you should
consume should be equivalent to what an infant will receive through human breast milk.
The oil comes in the form of medium - chain triglcerides (or
MCTs), which differ from types of fat
consumed from both plant and animal sources, long - chain triglycerides (or LCTs).
There's been a little bit of chatter online about how
MCT oil is evil and shouldn't be
consumed.
All of these forms are beneficial, but when a person buys an «
MCT oil,» he or she is typically trying to
consume Capric acid (C10) and Caprylic Acid (C8).
Whether
consumed in whole form from coconut or palm oil or in a concentrated
MCT form, these triglycerides have several benefits.
It depends on the particular type of
MCT that you are trying to
consume.
Consume more omega - 3 fats found in fatty fish and flaxseeds, monounsaturated fats such as olive and avocado oil, and medium - chain triglycerides (
MCT) found in coconut oil.
To obtain the full health and weight loss benefits of
MCTs in the proper proportions as found in nature, you need to
consume virgin coconut oil, and if you need one with no taste, expeller pressed coconut oil.
Research has revealed that when you
consume food with
MCT like coconut oil, you get to feel full more easily.
I also
consume lots of medium chain triglycerides from coconut oil and
MCT oil to keep medium chain triglyceride fat levels elevated so that my body relies primarily upon those fats as a fuel.
For example
MCTs are essential fatty acids and should be
consumed daily as our bodies can't produce them.
Further, studies show individuals who
consume more
MCT fats than LCT fats more effectively decrease already stored body fats.
Additionally,
consuming food containing
MCTs instead of LCTs for 2 weeks resulted in longer duration of high - intensity exercise among recreational athletes (24).
It is not necessary to
consume excessively high fat - and extremely low carbohydrate diets to be in ketosis if
consuming C8
MCTs.
MCT oil (either straight
MCT or coconut oil) may be
consumed every day.
One of the challenges with
MCT oils is that if you
consume high amounts initially before you develop tolerance to them, they can cause loose stools and gastrointestinal (GI) side effects.
These groups
consume 63 - percent and 34 - percent of their diet from coconut, respectively, which means they're eating a lot of coconut, and as a byproduct, lots of saturated fats in the form of lauric acid and other
MCTs.
For example, people who regularly
consume coconut oil have a lower incidence of heart attack compared to those who do not
consume coconut oil — an effect attributed to the
MCT in the coconut.
7In another study involving a group of obese women on a restricted diet researchers noted that insulin profiles improved when
MCTs comprised 24 percent of total
consumed calories.
During the fast, I recommend hydrating and
consuming herbal teas and organic coffee with
MCT oil, coconut oil and / or grass - fed butter.
When
MCTs are
consumed, they digest very rapidly and begin breaking down immediately.
That is because the use of a high
MCT oil based diet allows one to
consume more protein / carbs and maintain ketosis.
In one study, 56 grams of
MCTs were
consumed every day for 24 weeks with no reported side effects, 135 and several clinical trials have reported the safety of
MCT consumption as high as 1g / kg.223
The difference between coconut oil and other fats is that about 66 percent of coconut oil is comprised of medium - chain triglycerides (or
MCTs), whereas most of the other fats we
consume — saturated or unsaturated — are composed of long - chain triglycerides (LCTs).
I talked a little bit about
MCT oils in my Energizing Matcha Latte post, but basically they're an oil made up of only medium - chain triglycerides (fats) which, when
consumed, are sent directly to the liver where they are then used more as «fuel» for the body, rather than being stored as fat.
I
consume coconut oil,
MCT oil, avocados and olive oil regularly.
Ketone bodies are known to have anti-inflammatory properties, and this is yet another advantage of
consuming the combination of
MCTs and KBs.
Typically
consuming any calories will break your fast, but that is not say you will not burn «any» fat when adding
MCT oil to your coffee (in a fasted state).
In murine swimmers (swimming mice),
MCTs increased endurance swim capacity, relative to mice who
consumed longer chain fatty acid triglycerides, whether they were trained or not; and the mechanism likely involved improved mitochondrial TCA enzymes [42].
In AD patients
consuming C8
MCTs for 6 months or more, there were variable responses, but a slower rate of decline in Mini-Mental State Examination (MMSE) scores versus AD patients receiving pharmacotherapy alone
In murine swimmers (swimming mice),
MCTs increased endurance swim capacity, relative to mice who
consumed longer chain fatty acid triglycerides, whether they were trained or not; and the mechanism likely involved improved mitochondrial TCA enzymes
In AD patients
consuming C8
MCTs for 6 months or more, there were variable responses, but a slower rate of decline in Mini-Mental State Examination (MMSE) scores versus AD patients receiving pharmacotherapy alone [29].
Individuals
consuming Atkins, Paleo, and Medifast types of dietary regimens, will appreciate that
MCTs may be more effective, and easier to follow.
In cyclists who
consumed beverages with 10 % glucose and 4.3 %
MCT, muscle glycogen was spared, lactate was reduced, and time trials were completed more rapidly, versus cyclists who
consumed only glucose or only
MCT [35].
Another important advantage to
MCT consumption, is that KBs can be generated without the need to
consume hard - to - follow, classical ketogenic diets containing very high amounts of fats (70 - 90 % by weight), which may have adverse effects on blood lipids and digestion.
In another study, recreational cyclists who
consumed foods containing 6 g
MCT for two weeks had longer time to exhaustion at 80 % peak VO2 compared to those
consuming equivalent amount of longer chain fats [36].