MCT Oil for Keto, Carnivore, and Fasting

If you’ve spent any amount of time at all in the Keto/Fasting worlds, you’ve likely heard about MCT oil. It’s one of the original ingredients in Bulletproof coffee, a recipe that became popular among people who practice Fasting or follow a Ketogenic diet. 

In this article, we’ll look at what MCT oil is, how it works, and the benefits it may offer, so that you can decide whether or not it supports your health goals. 

What is MCT oil? 

MCT stands for medium-chain triglycerides, special fats that are absorbed quickly by the body. 

Unlike most fats, MCTs go straight to the liver, where they can be turned into ketones, providing a boost of clean, steady energy.

This fast conversion makes MCT oil especially useful for people who are Fasting or following a Keto diet. 

There are a few types of MCTs:

• C8 (Caprylic acid) - Best for fast ketone production

• C10 (Capric acid) - Slower than C8

• C12 (Lauric acid) - More like regular fats and raises ketones much less

If your goal is energy, focus, and staying in ketosis, C8, or a combination of C8 and C10 are best. 

It’s also helpful to know that MCTs are NOT seed oils. They are typically derived from coconut and palm kernel oils, which are the fruit of the plant, not the seed. 

The benefits of MCT oil include:

Quick Energy Source

MCTs provide a quick, clean energy boost, and they do this without the crash that we get with sugar or carbs. 

Higher ketone levels

MCTs, especially C8, raise ketone levels, even if you’re not fully in ketosis yet, and this can help with mental clarity, cravings, and better moods. 

Appetite control

Because MCT oil promotes fullness, many people use it to help manage hunger during Fasting. A cup of Bulletproof coffee in the mornings can make long fasting windows much more comfortable. 

Easier Keto transition

If you’re brand new to the Ketogenic diet, MCT oil can give you a quick boost of energy and help reduce early Keto flu symptoms. 

Are there any side effects of MCT oil?

MCT is generally well tolerated, but taking too much can cause digestive discomfort such as nausea, stomach cramps, or diarrhea. These are more common when people start with large doses. 

Begin with a small amount and increase gradually to avoid problems. 

MCT Oil and Fasting 

People often ask whether or not MCT oil breaks a fast, and technically it does, because it has some calories. However, MCT oil does not spike insulin, and in a therapeutic fast for fat loss and healing, a little MCT oil can actually support your fast. 

It can help in several ways:

• By promoting fullness and keeping hunger low

• Providing energy 

• Raising ketones without raising insulin, allowing your body to stay in a fat-burning state 

Be aware that the potential gastrointestinal side effects of MCT oil can be worse when taken on an empty stomach. 

If you do Intermittent Fasting, just have it as you open your eating window. For Extended Fasting, take small doses to avoid stomach upset. 

Best dosage while fasting: ½ to 1 tablespoon in your coffee or on its own. 

MCT Oil on a Keto diet 

On a Keto diet, MCT’s can give you that instant boost of fat fuel, and help with Keto flu, and this is especially helpful if you’re just starting out on Keto or if you’ve been off plan for a bit. 

Daily Keto dosage: 1 to 2 tablespoons per day. Start with 1 and increase as tolerated. 

What about Carnivore? 

Technically, medium-chain triglycerides are not Carnivore friendly because they come from a plant. As with Keto, MCTs can support your Carnivore diet. But it depends on why you choose Carnivore and how strict you need to be. 

Are the expensive brands better than the cheaper options?

Price does not always equal quality. 

Most of the cost difference usually comes down to:

• C8 content - Premium brands often use 100% C8, which gives better results 

• Purity and Testing - Some brands use better distillation or higher testing standards. However, there are more affordable brands that also offer clean, pure MCT oil

• Branding and marketing - A fancy label does not always equal a better product 

How to choose a good MCT oil

Look for: 

• C8 or C8/C10 blend

• From coconut, not palm oil (unless sustainably sourced) 

• No added fillers 

• Clear labelling of contents

Avoid:

• Products with high amounts of C12

• Brands that don’t list the breakdown of MCT types in their product 

Bulletproof coffee recipe

Bulletproof coffee is easy: blend hot coffee with grass-fed butter and MCT oil until frothy and enjoy! 

Final thoughts

MCT oil can be a simple, powerful tool to make your Keto diet or your Fasting routine easier, more comfortable, and maybe even more effective.