We know that to reach a healthy weight, we need to eat a balanced diet and exercise regularly.
However, did you know that certain smart choices can optimize your healthy routine?
Enter: MCT.
While research is ongoing, there is substantial evidence indicating that MCTs can indeed contribute to weight loss by enhancing sensations of fullness, diminishing the body's fat storage, reducing overall calorie intake, and boosting energy expenditure during physical exercise.
If you are embarking on a weight loss journey, it's important to remember that lower weight doesn't necessarily equate to better health. Prioritize nourishing your body with nutrient rich meals that keep you energized, as opposed to focusing purely on the number of the scale.
That said, if reaching a healthier weight is your goal, read on to discover more...
But first - here's why we've put our faith in MCT.
Our Co-Founder's Story
Champion golfer and For Wellness co-founder Phil Mickelson has been on an extraordinary journey over the past decade, shifting from a diet of soda and junk food to a rigorous intermittent fasting regime (you can learn more about that here).
Fasting for hours at a time is no small feat. But, lucky for Phil, he has a secret weapon: coffee with The Good Stuff™.
The Good Stuff™ contains MCT, which helps Phil feel fuller for longer and breeze through his fasting periods.
Since his peak weight, Phil has lost 30lbs and even better - he's kept it off!
What Is MCT?
MCTs, short for medium-chain triglycerides, are a type of saturated fat composed almost entirely of two fatty acids: capric acid and caprylic acid. MCTs are naturally found in several foods, including coconut oil, palm kernel oil, and dairy products like milk, yogurt, and cheese.
How Does MCT Work in the Body?
MCTs stand apart from other fats due to their distinctive metabolic pathway. Unlike long-chain triglycerides (LCTs) found in most dietary fats, medium-chain triglycerides (MCTs) are shorter in length, allowing them to be more easily absorbed into the bloodstream from the gut.
This swift absorption transports MCTs directly to the liver, effectively bypassing the more complex digestion and fat storage processes that LCTs undergo. In the liver, MCTs have a dual pathway: they’re either quickly converted into energy, providing an immediate energy boost, or transformed into ketones.
Ketones are particularly beneficial as an alternative energy source for the brain and muscles, especially when carbohydrate availability is low, such as during a ketogenic diet.
The conversion of MCTs into ketones is a critical aspect of their functionality.
Ketones enhance the state of ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. This process is not only vital for energy production, but also plays a significant role in fat burning, making MCT oil a valuable addition to weight loss strategies and overall health optimization.
How Does MCT Support Weight Loss?
MCT's structure and the way it’s metabolized by the body provide several mechanisms for supporting fat loss:
#1: Fat and Calorie Burn
MCT oil has been recognized for its ability to promote weight loss by increasing fat oxidation (AKA fat burning). In one study comparing the effects of MCT oil with olive oil over 16 weeks, participants who consumed MCT oil experienced greater body fat reduction than those who consumed olive oil.
Research also indicates that MCT oil can lead to a higher calorie-burning rate. In a study comparing the effects of MCT oil and olive oil, the group consuming MCT oil showed a higher calorie burn. This effect was more pronounced in individuals with a smaller body size.
MCT oil may also increase the thermic effect of food—the number of calories your body burns while digesting a meal. In one study, hot chili and MCT oil added to a breakfast meal increased its thermic effect by over 50 percent.
It’s important to note, however, that these increases in calorie and fat burning are relatively modest. While they can aid in weight loss to a certain extent, MCT oil should not be relied upon as the primary method for weight management.
#2: Satiety
Adding MCT to your diet could make a meaningful impact in curbing your appetite and slashing calorie intake.
In one study, a group of men consumed 20 grams of either MCT oil or corn oil before lunch. The group that consumed MCT oil ate almost 300 calories less at lunch than the corn oil group. Furthermore, the MCT oil group exhibited elevated levels of leptin and peptide YY, hormones known to regulate appetite.
#3: Insulin Sensitivity
Insulin, the hormone that regulates blood sugar levels, can be less effective in individuals who are overweight —a condition known as insulin resistance. This means the body requires higher insulin levels to manage blood sugar.
Elevated insulin levels set the stage for increased fat storage, making weight loss more challenging. But, boosting insulin sensitivity can turn the tables on this issue—and MCT may help do exactly that.
A study involving moderately overweight individuals found that after 90 days, consuming MCT oil resulted in more significant reductions in body weight and calorie intake and improved insulin resistance compared to corn oil.
#4: Exercise Endurance
MCT might play a role in enhancing exercise endurance. Improved exercise tolerance can lead to more physical activity and, consequently, additional calorie burning.
An animal study revealed that MCT oil could help overcome exercise-related limitations in high-temperature environments. More human-based studies are necessary to draw definitive conclusions about the effectiveness of MCT oil in boosting exercise performance, but the results are intriguing.
How to Use MCT for Weight Loss
Incorporating MCT into your health routine is easy. The key is to weave it into your everyday routine and maintain consistency.
Take a Supplement with MCTs
Opting for a supplement with MCTs can be a convenient and effective way to incorporate these beneficial fats into your diet. Both The Good Stuff™ and The Good Stuff™ Focus contain MCT (our Focus blend uses MCT oil, whereas our performance blend uses powdered MCT). They also contain four other functional ingredients to combat inflammation, support skin and joint health, and reduce negative side effects of caffeine like jitters. The Good Stuff™ Focus also contains a cocoa extract to support mood and focus!
The Good Stuff™ contains a synergistic powdered blend of MCTs, L-theanine, Ceylon cinnamon, collagen, and Himalayan salt, which work in harmony to enhance your coffee experience and support your wellness goals.
Notably, The Good Stuff™ is only 25 calories per scoop, offering a calorie-efficient way to enjoy the benefits of MCTs, compared to straight MCT oil, which is about 115 calories per tablespoon.
Tips for Maximizing the Fat-Burning Power of MCT
Start Your Day with MCT: Begin your day by adding The Good Stuff™ to a morning beverage. This morning ritual can boost your energy, support fat burning, and help you maintain satiety.
Combine with a Low-Carb Diet: MCT is believed to be particularly potent when paired with a low-carb diet like paleo or keto. MCTs help maintain ketosis, a metabolic state induced by the absence of carbohydrates, where the body shifts to burning fat for energy. This process significantly enhances the body’s fat-burning capabilities, making MCT a valuable asset for those following a low-carb lifestyle.
Take Before a Workout: Use The Good Stuff™ as a pre-workout supplement. Its ability to be rapidly absorbed and converted into energy can enhance your workout performance, potentially leading to more calories burned.
Monitor and Adjust: Keep an eye on your progress and how you feel after incorporating MCT. Adjust the amount or how you use it based on your body’s response.
Take a Step Toward a Healthier, More Energized You
MCT's unique ability to improve fat burning, insulin sensitivity, and satiety makes it a valuable ally for weight management, however, it should considered as part of a broader, healthy program, as opposed to a magic solution.
Take the first step towards a healthier you by integrating MCT into your diet. Whether you opt for the oil itself or choose a convenient supplement like The Good Stuff™ or The Good Stuff™ Focus, the potential benefits are within easy reach.
Byline: Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.
