Most people who follow a ketogenic diet learn about adding MCT oil in coffee. This is one of the healthy fats that makes up many keto coffee recipes, also known as bulletproof coffee.
While some keto dieters drink BPC for the weight loss benefits, others have a cup of keto coffee mid-afternoon to help boost energy levels.
No matter which time of day you have a cup of coffee, does adding MCT oil make a difference compared to other healthy fats?
Keep reading to learn the benefits of MCT oil, plus some unwanted side effects you may encounter when switching from black coffee to a cup of keto coffee.
What is MCT Oil?
MCT oil is short for medium chain triglycerides. These are saturated fatty acids made up of medium length chains of dietary fat. They are different from LCTs (long-chain triglycerides) since they are transported directly through the liver.
That’s important because MCTs are converted into immediate usable energy, whereas LCTs require an additional step. That additional step means some LCTs are reabsorbed into fat tissue prior to being transported to the liver.
MCTs are typically sourced from coconut oil or palm kernel oil. Many consume MCT oil as part of a delicious bulletproof coffee recipe since they come with many health benefits, including improved weight loss, improved athletic performance, and a boost of energy.
What Is MCT Oil Coffee?
As it sounds, MCT oil coffee is simply regular coffee with MCT oils blended in. Some prefer to add grass fed butter to make a keto butter coffee recipe, while others might mix in heavy cream for a creamy coffee drink.
Either way, MCT oil is one of the key ingredients found in bulletproof keto coffee. This is mostly due to the extra boost of sustained energy found in medium-chain triglycerides. Plus, there are several other health benefits of blending these high-quality fats into hot coffee.
MCT oil benefits can include:
- Helps with ketone production
- Boosts energy levels
- Encourages more efficient fat burning
- Reduces appetite, which can help with fat loss
- Improves cognitive function and mental clarity
And as if better mental focus, a substantial energy boost, and burning through stubborn body fat isn’t enough to add this delicious drink into your morning routine, the caprylic acid found in MCTs has both antibacterial and antimicrobial effects. That means high-quality MCT oils can help naturally reduce gut infections, like Candida.
How to Make MCT Oil Coffee
Drinking coffee with MCT oil is one of the many ways you can enjoy this tasteless oil. However, it’s a good idea to use an immersion blender or coffee mixer whenever you add healthy fats like MCT oil into keto coffee.
Since oil and water don’t mix, the blender helps the fat emulsify with the coffee. While unsalted grass-fed butter, coconut oil, and MCT oil are all great additions to bullet coffee, the coffee doesn’t taste best when the fats are found floating at the top.
To make a bulletproof coffee recipe, simply brew coffee and then add in your favorite healthy fats. (Be sure to add 1/2 – 1 tbsp of MCT oil into that mix). Then use a handheld blender to mix into a creamy coffee drink that you’ll crave.
My favorite keto coffee recipe is 8 oz hot coffee, 1 tablespoon MCT oil, and 1/2 ounce heavy cream. I also add in a scoop of collagen to increase protein, plus a pinch of sea salt to decrease bitterness.
To make this recipe, start by adding the collagen first, followed by the hot coffee. Then pour in the MCT oil, heavy cream and salt. Blend with an electric coffee mixer.
More Ways to Consume MCT Oil
Even though this blog is all about the benefits you get when you add MCT oil in coffee, there are many other ways to consume this beneficial oil.
Other ways to add more MCTs into a healthy diet include:
- In a protein shake or smoothie: My favorite simple recipe is 1 scoop Paleopro protein powder, 6 oz water, 1 oz heavy cream, 1 tablespoon MCT oil, and 1 teaspoon maca powder. I blend with ice and enjoy once I break my fast.
- To top a salad: MCT oil is a great oil to mix into salad dressings … or even just pour a little right on top of your veggies.
- Mix into nut butters: Even though nut butters are already packed with fats, you can blend this healthy saturated fat into the mix.
- Add to bone broth: Want to replace the need for a protein shake entirely? Bone broth is rich the healthy proteins your body needs. Stir in MCT oil for a boost of healthy fats.
- Blend into green tea: If you want an energy boost without the jittery side effects of coffee, try blending MCT oil into green tea instead.
Now that you understand MCT oil isn’t just for morning coffee, you’re probably wondering how many tablespoons of MCT oil you should have each day.
How Much MCT Oil per Day?
Even with the health benefits MCT oil offers, use this supplement with caution … at least in the beginning. While MCT oil calories are often the concern, there’s more to the story.
While it’s true there are 115 calories in a tablespoon of MCT oil, and those calories can add up, that shouldn’t be your first concern when adding MCT oil in coffee.
Anyone who’s added a little too much MCT oil into a cup of bulletproof coffee knows what I’m saying.
Adding too much too soon can lead to side effects like diarrhea, nausea, painful cramping, and gas. That’s why it’s important to start with a small amount of MCT, such as a teaspoon. (And if calories are your concern, there’s only 39 MCT oil calories per teaspoon).
Still, when it comes to how much MCT oil in coffee, most people work up to a tablespoon per cup. If you drink several cups per day, you’ll need to keep an eye on consuming too many fat calories – especially if you follow a paleo diet or another diet that’s high in carbs.
Some experts say you can use as much as 4-7 tablespoons while following a ketogenic diet. While that may be OK for someone who has a lot of weight to lose, you’ll have to calculate your personal macros to determine the right amount for you.
You also need to spread the amount you use throughout the day. Taking too much MCT oil at once can create a lot of gastrointestinal discomfort.
To give you an idea – I’ve been using more MCT oil for about a month. I’ve worked my way up to 2 tablespoons per day without any discomfort. Since the MCT oil makes me feel so full, I’m not sure I could add anymore into my plan.
MCT Oil Cautions
The main problems to look out for when using MCT oil is the amount of calories in MCT oil, as well as the stomach discomfort that can come when you consume too much too soon.
MCT oil diarrhea and MCT oil stomach pain are both real reactions to many who are new to MCT oil. In fact, natural doctors often recommend small amounts of MCT oil for constipation when babies need a little help.
And while I typically don’t tell my clients to obsessively count calories, they still matter at some level. This is especially true if you don’t follow a low carb diet. Always remember – too many carbs + too much fat = weight gain.
That doesn’t mean you can’t eat a moderate carb diet and still enjoy the fat burning effects of MCT oil, because you can! It just comes down to what’s the right amount of MCT oil for you when combined with everything else in your meal plan.
MCT oil and fasting are often used together since MCTs release hormones that help you feel fuller longer. Whether MCT oil breaks a fast depends on the type of fast you follow. If you follow a clean fast, the answer is yes – MCT oil breaks a fast.
If you fast for autophagy or for other reasons, then learn when MCT oil breaks your fast.
While some swear by Bulletproof MCT oil, which is called Brain Octane Oil, name brands aren’t necessary to get results. When choosing MCT oil, look for non-GMO or organic MCT oil with large amounts of caproic and caprylic acid.
Since MCT oil’s smoke point is 320 degrees F, it’s not a great oil to cook with. Going above a temperature of 320 degrees will harm the fats. MCT oil is better suited for use at room temperature.
MCT Oil Coffee Wrap Up
Whether you’re looking for a boost in your metabolic rate, or you want a quick energy fix, adding MCT oil in coffee could be the trick you need!
As long as you adhere to the MCT oil cautions discussed in this article, MCTs are beneficial for most people who use them. And while taking MCTs should never be your sole weight loss strategy, they can make a great addition to a weight loss plan.
If you’re not sure how to get the most benefits from MCT oil, check out the Keto Quick Start Course. You’ll learn how hundreds of women finally lost weight with a ketogenic diet – even after other plans failed.
This is the same plan I used to lose 100 pounds and finally ditch yo-yo diets forever!
MCT Oil in Coffee
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