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View All Posts - Diet - Ketogenic diet

Mct Oil vs. Coconut Oil: Which is Better for Weight Loss?

While coconut oil has enjoyed the spotlight as a hot health product for many years, MCT Oil is a much newer addition to the scene – but now seems to be surpassing coconut oil in popularity! This is leaving many people wondering… When it comes to MCT Oil vs Coconut Oil, which one provides greater health benefits?

This article will provide an in-depth answer to the question “Is MCT Oil better than coconut oil?”, and give our recommendations for how to use each of them. We’ll help shed light on the differences between these two incredibly beneficial super-fats, and ultimately let you know which one we suggest you add to your diet right away!

MCT Oil Vs. Coconut Oil: All About MCTs

The first step in the battle between MCT oil and coconut oil is learning about MCTs. You already know what coconut oil is, but chances are you’re less familiar with MCT Oil – which is a concentrated form of medium chain triglyceride fats (MCTs), that actually come from coconut oil as a source. 

The difference is that coconut oil contains various types of MCTs (and some longer chain fats), while MCT oil contains concentrated amounts of only certain MCTS. Therefore, MCT Oils are 100% MCTs vs. coconut oil which is only about 65% MCTs (and we’ll go into the exact breakdown later on).  

Due to the shorter length of the chains, MCTs aren’t absorbed into your body the same way as coconut oil, requiring minimum action by your liver. For this reason, they give an instantaneous burst of energy to your body and brain, also helping to improve mental clarity and focus. 

In addition, MCT Oil can help to increase your metabolism, and is much more satiating than other fats (even coconut oil). For this reason, it can greatly help to suppress appetite, reduce daily calorie consumption and assist in weight loss.

MCT Oil vs. Coconut Oil For Keto Dieters

Finally, because of the unique way in which MCT Oil is absorbed into your body and because it’s a high fat food, it’s a staple ingredient on the keto diet (learn more about the keto diet for beginners here) – even more so than coconut oil. This is because it actually helps increase the number of ketones in your body, making it easier for you to get into and stay in ketosis – the goal state for anyone on keto.

Once in ketosis (where your body burns fat for fuel instead of carbs), you typically lose weight faster, plus have more energy and motivation to complete tasks. Therefore, for those following keto, MCT Oil is much better than coconut oil to help you reach your goals.   

But Wait… Don’t Toss Your Coconut Oil!

While it’s true that MCTs and MCT Oil can provide fast energy and other ketogenic benefits that coconut oil cannot, coconut oil is still an amazing health food in its own right. That’s because it provides tons of beneficial fatty acids, along with a wide-array of internal and external benefits, including…

Great for Cooking and Baking  

While MCT Oil has little to no taste, coconut oil has a rich tropical, nutty flavor that tastes great in a variety of dishes. It also has a high smoke point (versus MCT Oil which has a low smoke point), which means it’s one of the safest oils to use in high heat cooking.

Incredible Health Benefits 

In addition, coconut oil can potentially provide many health benefits including raising HDL cholesterol (note that it’s a saturated fat that’s actually super-good for your heart)! It can also potentially boost brain function, increase fat-burning, and help you lose abdominal fat (even if the fat-burning benefits aren’t as pronounced as with MCT Oil).

Supports a Healthy Appearance  

Coconut oil is also great for your skin and hair. It therefore has many uses that don’t involve eating it. Many people use coconut oil for cosmetic purposes, putting it on dry or irritated skin to restore moisture, and in their hair to prevent damage and increase shine. 

Promotes Good Dental and Immune Health

In addition, since coconut oil is incredibly antibacterial, some people use it orally in a practice called oil pulling. This tactic includes swishing around 1-2 tablespoons of the oil in your mouth for 15-20 minutes and then spitting it out; The ideas is that all the bad bacteria and toxins in your mouth go with it! 

This practice is meant to be done first thing in the morning before you eat anything, and can benefit both your dental and immune health – since getting rid of bad bacteria in your body supports optimal wellness and helps fight disease.

MCT Oil vs. Coconut Oil for Weight Loss

Now that you can easily see that both MCT Oil and coconut oil offer immense health benefits, let’s dive into which one is better for weight loss. It all comes down to the different types of MCTs that you find in coconut oil – and which ones you find in an MCT oil supplement. 

Let’s look at each of the different MCT’s in coconut oil and what that means for your MCT supplement… 

Caproic Acid (C6)

The shortest MCT, it can be converted into ketones (but isn’t considered the best source of MCTS for ketone production).

Caprylic Acid (C8) 

This is the best and most effective MCT for the keto diet and fat-burning purposes. It can be converted into ketones faster than any MCT. This MCT will also best fuel your brain and body. 

Capric Acid (C10) 

Another MCT (along with C8) that’s superior in terms of rapid absorption in the body for quick energy. It can also boost immune health.

Lauric Acid (C12) 

This is the MCT you’ll find most in coconut oil, and least in MCT Oil. Although it has antimicrobial and antibacterial properties, it’s less effective for fast energy and ketone production.

The bottom line when it comes to all of the different MCTs is that some are going to get you into ketosis faster – giving you the benefits of increased energy and greater fat-burning… C8 and C10. Which is why the best, highest-quality MCT oils will include the highest doses of these two MCTs (with the greatest overall concentration of C8).

While coconut oil is about 65% MCTs, about 50% of that is lauric acid (C12) and only around 14% (combined) is C8 and C10. As you can see, this is a major reason why MCT oil is much better for you if you’re on the keto diet or trying to drop pounds.

It’s not that coconut oil isn’t beneficial, it’s just that the benefits of MCT Oil are much more concentrated – particularly for metabolism-boosting, fat-burning, appetite suppression and ketone production.

Conclusion: Is MCT Oil Better Than Coconut Oil?

In conclusion, when it comes to which of these oils takes home the winning prize for being the best for you, the answer is that both of them do! Especially if you’re on the keto diet, we highly recommend that you include MCT Oil and coconut oil as a regular part of your diet – because they are both extremely nutritious fat sources for your health and weight loss initiatives. 

That being said, if you have to choose only one for the day, make it MCT Oil to boost your ketone production and increase calorie-burning – since research shows it’s simply a step up from coconut oil in that realm.

How Do You Use MCT Oil for Weight Loss?

Using MCT Oil for keto and weight loss is extremely easy! Add 1-2 tablespoons into your keto coffee, keto smoothies, homemade salad dressings, cold soups and more – there is no taste or odor so it’s extremely versatile! 

In addition, if you’re serious about starting to reap the benefits of MCT Oil, we recommend you check out our Keto Kit, which includes everything you need to make delicious, keto-friendly smoothies. This includes high-quality, 100% pure MCT Oil – which is very high in the most beneficial MCTs, C8 and C10. 

Take your keto diet or weight loss plan to the next level with the 310 Keto Kit today (MCT oil included)!








Written by:

Dana Gates

310 Nutrition Senior Writer

Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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