Medium-chain fatty acids are derived from natural substances. Caprylic acid and capric acid are the two main MCTs and are found in coconut fat.
MCTs are easily absorbed by the body because these types of fats don’t require bile for digestion. I believe MCTs get absorbed straight into the portal vein, where it is shunted to the liver for processing. For that reason, MCTs don’t seem to cause the same weight gain as other fats that go through typical digestive processes.
You also need a lot less MCT or coconut oil to achieve satiety compared to fats like olive oil.
A meta-analysis that included 13 different studies found that regular ingestion of MCTs was associated with a ½ pound weight loss and a small decrease in waist circumference.
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MCTs can help you lose a small amount of weight. Still, they are not the be-all and end-all. You shouldn’t take MCT supplements and expect to transform your body.
If you’re serious about weight loss, I suggest focusing on increasing your protein intake while reducing your caloric consumption. Avoid crappy food and exercise more.
Still, having a small amount of MCTs in your diet has some value. MCTs are antifungal and can help control yeast levels in your gut.
My preference is to consume whole coconut rather than a fractionated product made from coconut oil. However, it’s your decision. You may prefer to take the supplement.