MCT Oil Side Effects – The will give you a deep understanding of what MCTs are and what you can do with it so that you are in a comfortable position to make a good judgment. In order to keep it short and not drawn out, we will, therefore, limit (at least for this part) to the effects of fat burning, energy supply, and saturation.
WHAT ARE MCTS?
MCT is the abbreviation for Medium Chain Triglyceride (Medium chain fatty acid). Triglycerides are simply fats, a glycerol molecule attached to three fatty acid molecules. Almost all animal and vegetable fats are triglycerides . The fatty acids connected to glycerol can consist of several numbers of carbon atoms that determine the length. Based on this number of carbon atoms in the chain, we distinguish short chains (6 or less), medium chains (6-10) and long chains (10 or more). The shortest chain consists of 2 carbon atoms, while the longest chain contains 22 carbon atoms. In nature, long chains with 12 to 18 carbon atoms are found.
This does not mean, however, that all three chains must have the same length. For example, if two of the three chains is medium, it is called an MCT.
This shorter chain length ensures that this fat, despite its slightly stigmatized name “saturated”, has some special features.
MCTS AND DIGESTION
The length of the chains determines how the fats are processed after eating. Medium chain fatty acids yield fewer calories than long chains, namely 8.3 per gram instead of 9 per gram. Most importantly, they deliver this energy faster and more effectively, making less use as fat storage.
Before long chain fatty acids (LCTs) get into the blood and can be used as the energy they need to go through a long process. That process (emulsified, split, converted into micelles and chylomicrons) I will not go through this time. It is important to know that it takes six to eight hours and during these steps, the fatty acids can also be stored in part as body fat.
MCTs come into the blood immediately after passage of the stomach and intestinal intake, allowing them to quickly deliver energy and almost nothing is stored as body fat. Once upon a time, they arrive faster at the cellular power station. Indeed, MCTs, other than LCTs, do not require carnitine to pass the inner membrane of the cell. In the cellular energy, the mitochondria, they are converted to ATP and ketones that ultimately provide the energy.
MCTs, FAT BURNING, AND WEIGHT
The faster, more effective absorption would thus result in less fat storage, but also for reduced appetite.Most studies on this have shown that MCTs actually reduce body fat and your weight. A quote that I mentioned earlier is that of a researcher at the McGill University in Canada who has conducted multiple investigations into MCTs.
Consumption of MCT oil as part of a weight-loss plan improves weight loss compared to olive oil and can thus be successfully included in a weight-loss diet. Small changes in the quality of fat intake can therefore be useful for improving weight loss.
– Marie St. Onge
Although I only saw that some of her studies were funded by a company that makes a slimming product based on MCTs, her research does not appear to be colored. Especially because she herself did investigations that did not make any difference to MCTs. At least, when it was about body weight and fat percentage. In those studies, however, calorie consumption and fat burning were higher in MCTs.Although it did not lead to a reduced body fat percentage, you could optimistically think that this effect should still take place. My biggest drawback, however, is that in her studies 40% of dietary calories came from fat, either MCTs or LCTs. Normally you want to get 20% to 25% of fat. Forty percent, therefore, is not representative, but it can be chosen for easier insight into the various effects of the fats. Ultimately, however, we want to know what it actually does for you under normal circumstances.
In summary, I found six studies that had a positive effect on MCTs, and the above-mentioned research that was “doubtful” (more burning but no less body fat or weight) versus 2 “negative” studies. Three of those six positive studies were therefore from the Canadian researcher. One study showed no difference despite the use of 40% fats of which 16 grams of olive oil or 16 grams of MCTs. The researchers in question, however, point out that olive oil is burned faster than LCTs, and the differences may, therefore, be smaller. A second study that had no effect compared (only) 3 grams of MCTs with a slimming agent and not with MCTs, not really relevant so.
Although there is a lot of attention, the studies generally seem to show a positive effect.
LESS HUNGER BY MCTs
Fats, in general, would less saturate you and feel hungry soon after eating [15.16]. Just like the studies that show that saturated fats can have nasty effects, LCTs and not MCTs are mostly looked after. LCTs reduce your appetite as little as a glass of water or a placebo. Unfortunately, different types of fats are often used for this kind of research, so you do not know the effect of the different fats.
For MCTs, it appears that they just reduce appetite. This makes it easier to eat less . This, of course, makes it a lot easier to lose weight.
HOW MANY MCTs AND WHEN?
That is still difficult on the basis of the investigations. However, there is an upper limit on what can handle your gastrointestinal tract to MCTs in a certain period of time, namely 30 grams per three hours. That means in practice that gastrointestinal complaints usually determine at the beginning how much you can take. (The tendency to) surrender and diarrhea are not unusual side effects when you take too much. This often determines the maximum dose given to participants in research. For example, if she got 85 grams of MCTs, cardiovascular performance deteriorated instead of stomach complaints.
The negative effect of MCT ingestion was associated with increased gastrointestinal complaints (ie intestinal cramping). These data suggest that large amounts of MCTs (85 g) ingested during prolonged submaximal exercise may provoke gastrointestinal problems leading to decreased exercise performance.
– AE Jeukendrup, University of Maastricht
However, it is obviously worth paying a significant part of your fat from MCTs. In Sri Lanka, where fats are mainly derived from coconut oil, 38 to 138 times as few people die from ischemic heart disease as in other countries. This is the lowest figure worldwide. Coconut oil (the largest natural source of MCTs) contains 86% of saturated fats, of which 68% of MCTs. This is believed to be due to the cholesterol lowering effect of MCTs.
With 30 to 45 grams per day divided into two or three moments, many are already in the vicinity of a recommended daily amount of fats. This depends, of course, on your total calorie intake. Imagine you need 3500 kcal a day of which 25% of fats. That is 875 kcal of fats. 875 divided by 2 is 437.5, this can be the number of kcal you want to get from MCTs. As mentioned, they deliver 8.3 kcal per gram. So 437.5 parts by 8.3 and then you get to over 52 grams of MCTs.
If you take the MCTs as true as a pre-workout, you can choose to take 15ml for example, and 30ml training. Therefore, there must be at least three hours to prevent stomach complaints because the amount can not be processed. Complaints may also occur faster when the MCTs are taken on a sober stomach. I myself mixed them in my morning (cold) Brinta and prior to the training of fast carbohydrates. The fact that the MCTs are then taken together with carbohydrates offers another added benefit. This shows that the combustion of the MCTs is getting even faster.
30ml is not automatically a “safe dose” for your stomach. He still has to get used to it. I even noticed that 30 ml (about two tablespoons) did not go well the first week. If that fast energy needs to get out fast backward, you’d rather sit on your own toilet than the one in the gym (I sadly got there too late). It can, therefore, start wages up to 15ml, so one tablespoon. Others even recommend a quarter tablespoon. In any case, it is smart to wait for a quarter to 20 minutes after ingestion before you leave the door. Then you know at least how your stomach responds before leaving the safe port of your own toilet.
NATURAL OR SYNTHETIC MCTs?
If you want to get MCTs from a natural source, as you said, you are especially keen on coconuts. In smaller quantities, they also occur in dairy and palm kernel oil. Since the fifties, MCTs are synthesized from coconut oil, which means you can get 100% MCTs.
This can be more attractive than the natural variant. In common, MCTs can work differently than apart. The “problem” of mixing MCTs with LCTs in one meal is that researchers do not yet know what this is exactly affecting the combustion of both MCTs and LCTs. However, it is clear that MCTs can not deliver their energy as usual when LCTs are also taken. According to one study, you eventually end up (paradoxically) more body fat because more ketones are created. In other research, less fat is burned. In these two studies, different ratios have been used, so those clear conclusions can not be made.
Then you talk about total fat burning. Looking at the rate of combustion as a priority as an energy supplier before or after training, it seems likely that you do not want to mix the MCTs with LCTs. Because the MCTs can not deliver their energy in the muscles according to normal pathways, this delivery is delayed.
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