Now a days losing fat has become a predominant issue for many. There are many products
prevailing in the market.Among those one of the most effective product is MCT oil.
SO WHAT IS MCT OIL?
MCT stands for Medium Chain Triglyceride.As we know that all fats consist of carbon and hydrogen,they vary in length.By definition Short Chain fatty acids have 5 or fewer carbon atoms,Medium Chains have 6 to 12 atoms and which have more than 12 are considered long chain fatty acids.MCT oil is extracted from coconut oil and palm oil.It is a translucent and tasteless liquid at room temperature.
WHATS ABOUT THIS MEDIUM CHAIN TRIGLYCERIDE(MCT)???
MEDIUM CHAIN TRIGLYCERIDES (MCTs) are easily digestible and beneficial fats and instead of being metabolized through digestion like most of the other foods,these are processed in the liver.MCTs provide fast and lasting energy and are easily absorbed by the body.
Our body processes MCTs differently from the long-chain fats in your diet. Normally, the fat taken into your body must be mixed with bile released from your gallbladder and acted on by pancreatic enzymes to break it down in your digestive system.
Whereas MCTs don’t need bile or pancreatic enzymes.If once they reach your intestine,then they diffuse through your intestinal membrane into your bloodstream and are transported directly to your liver, which naturally converts the oil into ketones.
Liver then releases the ketones back into your bloodstream, and are transported throughout your body. For these reasons, MCTs are readily used by your body for energy rather than being stored as fat.
HOW DOES MCT OIL AID WEIGHT LOSS???
Animal and human studies have demonstrated that MCTs enhance thermogenesis and fat oxidation, thereby suppressing the deposition and accumulation of body fat.In other words, they have a heating effect, and your body can readily use ketones as fuel for energy in the place of carbs.
By helping your body burn fat and produce more ketones, MCTs provide you with effects that are very similar to those you would reap from a ketogenic diet, but without having to reduce your net carbs to as drastically low levels as you would on a ketogenic diet. Here’s a small sampling of studies looking at MCTs’ impact on weight:
One three-month-long, double-blind and controlled study found that long-term consumption of MCTs helped otherwise healthy adults lose significantly more subcutaneous body fat than those who took LCTs. All subjects consumed 60 grams of total fat per day.
The difference was the type of fat (MCT versus LCT). The energy, protein and carbohydrate levels were otherwise similar. According to the authors, “These results suggest that the MCT diet may reduce body weight and fat in individuals (BMI > or = 23 kg/m(2) more than the LCT diet.
OTHER BENEFITS OF MCT OIL:
PROTECTS HEART HEALTH:
A 2010 study published in The Journal of Nutraceuticals and Functional Foods reported that MCTs can help prevent the development of metabolic syndrome a term given to a cluster of metabolic disorders such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose levels. MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower
odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy as described above.
HELPS IMPROVE ENERGY LEVELS AND MOOD:
Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age. Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists a 2004 study published in The Journal of Neurobiology of Aging they found that the MCTs in coconut oil helped improved memory problems including Alzheimer’s disease in older adults. It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clear headed, energetic and positive.
MCT oil helps not only feed your brain cells, but also improves your gut health which is largely connected to cognitive functioning thanks to the “gut-brain connection.” In one animal study published in The Journal of Animal Feed and Sciences, when pigs were either fed a standard feed mixture (the control) or the same mixture supplemented with two grams each of caprylic or capric MCTs, the pigs receiving MCTs showed improvements in bacterial gut health, performance, growth and digestion of nutrients, including proteins and fiber.
HELPS IMPROVE DIGESTION AND NUTRIENT ABSORPTION:
Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on digestive symptoms, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat. Medium-chain fats can help kill a wide range of pathogenic viruses and strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomach aches and so on.
You also need to consume healthy fats in order absorb fat-soluble nutrients found in various foods. These include nutrients like beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein. When you consume a healthy diet filled with lots of different whole, plant foods but don’t get enough healthy fat sources at the same time, your body is basically not capable of utilizing these nutrients as well.
HAS ANTIMICROBIAL PROPERTIES:
MCTs are powerful, natural antibiotics that help balance bacteria in the gut. In the age of antibiotic resistance, it’s meaningful to have natural methods to kill some harmful types of bacteria. Here are some known to be killed by medium-chain fats: streptococcus (which causes strep throat, pneumonia and sinus infections), staphylococcus (which causes food poisoning and urinary tract infections), neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases), and some other strains that cause stomach viruses, candida, ulcers and sexually transmitted diseases..and mortality
In fact, there are at least a dozen pathogenic viruses that have been inactivated at least partially by lauric acid. Another great thing about MCTs is that they are capable of reducing “bad bacteria” without harming or removing “good bacteria.” That’s important, considering we need the good kind for intestinal health and digestive functioning.According to some studies, medium-chain fats offer better protection from infections than longer-chain fatty acids do. A study published in The Journal of
Nutritional Biochemistry found that fatty acids and monoglycerides with chain lengths varying from 8–12 carbons were found to be more strongly antiviral and antibacterial when added to milk and formula than long-chain monoglycerides. Medium-chain lipids added to milk and formula inactivated a number of pathogens including respiratory syncytial virus (RSV), herpes simplex virus type 1 (HSV-1), haemophilus influenzae and streptococcus.
CAN WITHSTAND HIGH TEMPERATURES
MCT oils are particularly good for cooking with because they have a high “smoke point”, meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well suited for cooking (like extra virgin olive oil or flaxseed oil for example) and can become rancid oils which are harmful. Both coconut oil and MCT oil can be used for the most part in baked goods, sautes, stir-fries and grilled foods without oxidizing.
DIFFERENCE BETWEEN MCT OIL AND COCONUT OIL?
Many might be wondering which is better So here is the answer:
Lauric acid is the difference between these two.Coconut oil companies claim that coconut oil is better than MCT oil and vice versa.
Oils marketed as “MCT oil” contain either a combination of Capric (C10) and Caprylic acid(C8), or just concentrated Caprylic acid, making them a faster and more usable source of energy. They often don’t contain Lauric Acid (C12), which acts like a combination long chain and medium chain fatty acid in the body, making it slower to digest.
The dominant fatty acid in coconut oil, on the other hand, is lauric acid, which comprises 50% of the total fat content. Coconut oil also contains a very nominal amount of Caproic Acid (C6), about 6% Caprylic Acid (C8) and about 9% Capric Acid (C10).
So coconut oil is a great source of lauric acid, but it depends on if you consider Lauric Acid (C12) a medium chain triglyceride or a long one. Ask a chemist and you may be told it is a medium-chain fatty acid. Ask a biochemist and you may be told it is a long-chain fatty acid. Either way, it is beneficial.
Lauric acid is naturally antimicrobial, antibacterial and antiviral. It is excellent for the skin and it has even been studied for its potential ability to help with severe acne for this reason! Coconut oil is the richest natural source, followed by human breast milk, which contains up to 20% of its saturated fat content as lauric acid.
How Much MCT Do You Need?
While optimal dosing will vary from person to person, depending on your health status, energy needs and what your GI tract can tolerate, here are some general guidelines to consider:
Start with 1 teaspoon and work your way up, adding 1 teaspoon at a time over the course of a few weeks. If you experience GI distress or diarrhea, cut back. While it’s not harmful to overdose on MCT, your body will rid itself of the excess by causing diarrhea, so don’t overdo it.
Studies suggest an ideal ketone concentration for maximum hunger suppression and fat burning is 0.48 millimole per liter (mmol/L). Ketone measurements can be done through urine, breath or blood testing. Blood testing is the most expensive but also the most accurate and easy to test with home meters and strips. Measure your ketones about one hour after taking your MCT oil, and slowly build up your dose until you reach 0.48 mmol/L.
Alternatively, simply raise the dose (slowly) until you notice you’re no longer as hungry as you used to be.
For supplementation in neurological diseases like Alzheimer’s, studies have found beneficial effects using a daily dose of 20 grams (about 4 teaspoons) of MCT oil.
On a less serious (but still important) note, it is important to start using MCT oil slowly. Because it is so readily and quickly used by the body, it can lead to all kinds of (temporary but embarrassing) digestive disturbances if you jump into quickly. I’ve even stumbled across entire threads in online forums bemoaning the “disaster pants” that resulted from using too much MCT oil too quickly. It is generally considered safe to start with 1/2 to 1 teaspoon and work up as the stomach permits.
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