How to Use MCT Oil for Keto Diet Success

August 07, 2019 5 min read

How to Use MCT Oil for Keto Diet Success

Trying to lose weight and maintain your keto diet at the same time?

Medium-chain triglycerides (MCTs) might be the hero you need to save the day! Many keto dieters, athletes, and bodybuilders are adding MCT oil to their daily diet.

According to this study*, MCT oil benefits weight and fat mass loss as well.

Experience the benefits of MCT oil for yourself. In this guide on how to use MCT oil for keto diet success, you can make the most of adding MCT to your routine.

Mix it up with these tips!

What is MCT Oil

To start, let's cover the most basic question: what exactly is MCT oil?

MCTs are fats that metabolize differently than LCTs (long-chain triglycerides). Coconut oil is a rich source of both MCTs and LCTs. But producers of MCT Oil extract the MCT (from a food source like coconuts) and leave out the LCTs - for a good reason.

Triglycerides (the "t" in "MCT") have two purposes.

For one, they're transported into cells and burned for energy. They're also stored in our bodies as fat. 

Since their fatty acids have a shorter chain length, MCTs are broken down and absorbed quickly. Then, they go straight to the liver.

There, MCTs are either used as energy or turned into ketones. Ketones can be transported from the blood to the brain, providing an alternative energy source for brain power.

MCT oil offers Faster absorption than other oils, which means faster utilization for energy.

MCT Oil Benefits

Now that you have an answer to "what is MCT oil," let's talk about what it can do for you. 

For starters, MCT helps with weight loss. Here's how:

  • MCTs provide 10% fewer calories than LCTs (long chain triglycerides), thereby offering a lower energy density
  • This study* found that MCTs can increase fullness and reduce appetite
  • MCTs produce ketones, a breakdown product of fat
  • MCTs are less likely to be stored as body fat than LCTs
  • MCTs can increase the body's ability to burn fat and calories

MCTs are also linked to lower cholesterol levels. If you can improve your cholesterol and antioxidant levels, you can also reduce your risk for heart disease.

The ketones MCTs produce help improve brain function. This has the potential to improve learning, memory, and brain processing to prevent Alzheimer's disease*.

Types of MCTs

There's actually more than one type of MCT for you to choose from. Since each has its own advantages, you can choose the best one for your own keto journey!

Caproic Acid (C6)

This is the shortest of the MCTs. While this oil is highly ketogenic, it can unfortunately cause gastrointestinal distress. 

For that reason, C6 is often filtered out of most MCT oils. 

Caprylic Acid (C8)

C8 is the fastest MCT to metabolize in the brain. It's the most ketogenic MCT as well.

This MCT also promotes gut health. However, it's often the most expensive type of MCT.

Capric Acid (C10)

C10 has a slower conversion rate while turning into cellular energy. Otherwise, it's easy to digest and convert into energy.

Lauric Acid (C12)

C12 acts more like an LCT, though it is an MCT. Similar to C8 and C10, C12 benefits gut health. It also requires the liver to process it before converting into energy.

C12 is anti-bacterial, anti-microbial, and anti-viral, so it's great for killing viruses and bacteria. 

MCT Powder vs. MCT Oil

Now that you know how to use MCT oil for keto diet success, let's add it in! You can mix it up with your bullet coffee or protein shake. 

MCT is available in both powder and oil form. Here's what to consider about each form:

MCT Powder

MCT Oil Powder is often the more convenient option, especially when you're on the go. 

For a keto-friendly, travel-friendly protein, try Grandma's Keto Grass-Fed Collagen Protein with MCT oil. The added MCT powder gives you a healthy balance of the good fats and protein you need to fuel up for the day. That way, you're making ketosis more readily available (and thus, burning more fat).

MCT oil can sometimes lead to digestive issues. However, MCT powder is easy to digest, so give this one a try first. 

MCT powder is less messy, easy to cook with, and can be combined with other supplements.

The prebiotic fiber in Grandma's Keto MCT powder also supports digestion for a happy gut, too!


Meanwhile, MCT oil comes in liquid form. Because it requires no base solid to bind with, MCT oil is more pure. If you're concerned your MCT powder contains hidden fillers and sweeteners, try an oil instead.

But because it is an oil, it is not always the most convenient to handle. It can be messy when pouring, it's hard to travel with, and it is easier to stain your clothes! For less hassle and more versatility, stick with MCT Powder.

The majority of MCT research is based on the oils, not powder, so keep that in mind. 

Whole Food Sources of MCT

You can also increase MCT in your diet through whole food sources. These include:

  • Coconut oil
  • Palm kernel oil
  • Dairy products

Of these, coconut oil contains greater than 60% fatty acids that are MCTs. Coconut oil also has all four types of MCTs and a few LCTs.

Incorporating MCT Oil in Your Keto Routine

Most studies suggest adding up to 30 grams of MCT to your diet, one to three times a day.

When you first learn how to use MCT oil for keto diet success, start slowly. That way, you can adjust your dose if you notice any digestive issues. 

If you have a sensitive stomach, start with a teaspoon once a day. Gradually work your way up. Then you can find the best dose for your body.

There are a number of ways to incorporate MCT into your daily routine:

  • During a fast (which can increase ketone production, suppress your appetite, extend the fast period, and reduce cravings)
  • At breakfast with hot chocolate, tea, or coffee
  • At lunch or dinner in soups, stews, sauces, or creams
  • In raw or baked desserts (including frappuccinos and fat bombs)
  • Before or after a workout for peak mental and physical performance
  • In a protein shake

Either way, MCTs can have a huge impact on your overall routine. 

Kick Up Keto: How to Use MCT Oil for Keto Diet Success

With this guide, you have everything you need to kick your keto diet up to the next level. Now that you know how to use MCT oil for keto diet success, you can fuel up and boost your fat burning!

Learn more about Grandma's Keto MCT-Enhance Collagen Protein and join us on a journey of health and wellness today!




1. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil -
2. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men -
3. Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer’s disease -

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