What Is MCT Ketogenic Diet?
There are historically two main styles of ketogenic diets that are used in practice; the classic ketogenic diet together with the medium chain triglyceride (MCT) ketogenic diet. The MCT diet, which was introduced in the 1970s, has since also been applied and numerous versions are used in centers across the United Kingdom and Europe.
Normal dietary fats, which are used mainly in the classic ketogenic diet, are made from a combination of mainly long chain triglyceride (LCT) fats with a small amount of short and medium chain triglyceride (MCT) fats.
The MCT ketogenic diet utilizes a fat supplement which consists just of MCT fats. MCT fats can create ketones more easily compared to LCT fats, meaning that in the MCT diet a lesser amount of total fat is needed, therefore allowing more carbs and protein to be incorporated in the diet.
MCT is absorbed and also transmitted much more efficiently in the body compared with other kinds of fats which will result in more ketones per unit of dietary energy.
You should also include MCT in all meals and snacks; this is made available mainly from MCT oils . The remaining energy in the MCT diet is supplied from carbs, protein and fat from foods.
Larger portions of carbs and proteins will allow for increased choice.
A randomized controlled trial of both classic and MCT ketogenic diet plans was reported in 2009 and could not find any version of diet to be significantly better in terms of efficacy or tolerability, concluding both diet plans have their place in the treatment of overweight and childhood epilepsy.
Benefits of MCT
MCTs Lower Blood Sugar:
MCTs increase ketones and reduce blood glucose levels naturally. They also have a strong blood sugar stabilizing effect that helps to reduce inflammation and also strengthen brain function.
After just one oral dose of MCT, a little decrease in blood sugar levels occurs . This is caused, apparently, by a reduction in the liver output of glucose rather than by a rise in the bodies usage of glucose.
MCTs vastly improve carbohydrate tolerance and prevent the development of fatty acids in fat tissue.
Your skin will love MCTs. Your skin will look smoother and prettier after consuming MCTs for a while
Think of MCT as a quick, clean fuel for your body.
The MCT ketogenic diet recommends that 40 to 60 percent of the fat intake in the diet comes from MCT fats. Good sources include MCT oil, coconut oil and coconut products, such as coconut milk and cream.
Because MCT fats converts quickly into ketones, without having to take the detour through the lymph system, an MCT ketogenic diet allows for a greater intake of carbohydrates and protein, potentially making it easier to follow the diet.
Can the MCT Diet Cause Problems?
The short answer is yes
Some time ago when I had finished a 7 week keto diet, I didn't want to reverse to my old eating habits, but I didn't want to follow the strict keto diet for the rest of my days either.
The diet did me so much good, I lost the weight I wanted, but the biggest benefit for me was not the weight loss, but the energy I was feeling.
So I was searching for a way to still reap the benefits from the keto diet without following it 100% for the rest of my life. I wanted more carbs, not much, just a little, so I knew I've found what I was searching for when my search led me to the MCT diet.
So I purchased some pure MCT oil and started my “new diet” right way, but then I ran into problems.
At least 40% of the fat you consume must originate from MCTs if the diet is to be as effective as the classic ketogenic diet and it can be a problem. Consuming that much MCT isn't exactly easy to the stomach and it's the biggest problem with the MCT diet.
Because of its ease of digestion, MCT oil may cause intestinal distress for some individuals. This includes gas, bloating, diarrhea, or cramping.
It happened to me (diarrhea) so I was searching for another solution. Someone suggested MCT oil powder and I decided to try it out.
Alternatives to Pure MCT oils
MCT oil powder was great, I could follow the MCT diet without any stomach troubles, the only tiny little annoying thing about MCT oil powder was that only between 50-60% of the powder was MCT, the rest was carbs.
I was then recommended a product called Keto Activator, a patent pending formula with MCT oil blended with other healthy fats. This blend should ensure that it was more gentle on the stomach and it was, it's now my preferred MCT source.
If you want to go for the MCT diet, but are experiencing some of the problems I've mentioned, then try another MCT source.
How Much Carbs Can I Eat on the MCT Diet?
I've searched the internet for some numbers, but I couldn't find them. I've gone as high as 60 grams of carbs per day and was still able to stay in ketosis. I don't know how high I can go yet, but when I know, I'll update this post…deal?
What's best classic ketogenic diet, or MCT ketogenic diet?
The answer to this question is, what you prefer is best, health wise there's no difference.
The MCT diet is great for people who don't want to go as low with carbs as necessary in the classic diet. It's also great as a maintenance diet.
You typically follow the classic ketogenic diet 8 to 10 weeks, but after that, then what? Lots of people who've followed the classic diet don't want to reverse to old eating habits, but don't want to stay on the strict classic diet either.
It's exactly there I can see a place for the MCT diet in the “keto universe” as a maintenance diet. You can still reap the benefits with the keto diet without being fanatic with carbs.
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