Extra Virgin Olive Oil vs MCT Oil for Fat Loss: Which is Better?
In the pursuit of fat loss, individuals often find themselves traversing through myriad options. It's worth delving into dietary fats, recognizing that not all fats are equal. A noteworthy avenue in this exploration is substituting olive oil with MCT (medium-chain triglyceride) oil, which could be valuable in shedding excess pounds.
Is Extra Virgin Olive Oil overrated for fat loss compared to MCT Oil?
A human study showed improvements in weight and fat mass loss when olive oil was swapped for MCT oil in a weight loss program.
The study was conducted on 49 overweight men and women, 19-50 years old, who consumed between 18-24 grams of either for 16 weeks.
Only 31 of the 49 completed the study. Overall, there was a more significant trend in fat mass loss and intra abdominal adipose tissue = when using the MCT oil compared to the olive oil.
The fascination with dietary fats often stems from their perceived association with weight gain. Incredibly saturated fats - such as coconut oil or more refined versions such as MCT oil- make up 30% of saturated fats in coconut oil.
Medium-chain fatty acids take a unique role in our physiology, being readily absorbed in the digestive tract and uptaken by the liver for use without the aid of chylomicrons, giving them a unique faster metabolic effect to be used (oxidized) directly in the mitochondria as opposed to longer chains that require carnitine as a shuttle to bring them into the mitochondria. Due to their saturated carbon bonds, they are less likely to be stored and have less chance of lipid peroxidation.
Various short-term studies corroborate the metabolic benefits of MCT oil, showcasing enhanced fat oxidation, thermogenesis, and increased satiety. These advantages make MCT oil a compelling option for individuals striving for fat loss.
What sets this particular study apart is its real-world applicability. With calorie intake matched and participants receiving weight-loss counseling, the study mirrors practical scenarios more closely than controlled laboratory environments.
The participants in the study were instructed to attain a calorie deficit of 1500 kcal in females and 1800 kcal in males per day. The ingestion of the oil in both groups was derived from consuming muffins, using it as one of their ingredients, and using it for cooking. A unique scenario was that no participant consumed MCT oil before the study, so they would not have any reference point to go to. The study used Dexa and CT scans to perform tracking of weight loss on the grounds. Notably, incorporating MCT oil into participants' diets yielded tangible weight loss benefits, emphasizing its potential as a sensible fat loss tool.
The study's 18 dropouts resulted from scheduling conflicts, 8 food complications, and 5 ( 1 saying the MCT oil made her sick)—injury, pregnancy, indigency, and loss of follow-up. The adverse reaction to the MCT oil can be explained by its antimicrobial action, which can cause loose stools and nausea. Addressing adverse reactions reported by some participants, notably gastrointestinal discomfort, underscores the importance of individual variability in response to dietary interventions. Such reactions, attributed to MCT oil's antimicrobial properties, highlight the necessity for personalized approaches in nutritional recommendations.
"We have shown that including MCT oil in a weight-loss program leads to greater weight loss than a similar amount of olive oil. However, we could not show differences in adipose tissue distribution between the different diets." (3)
In this study, we found that subjects consuming MCT as part of their weight-loss diet lost an average of 1.7 kg more than subjects consuming olive oil.
While the study's findings are promising, it's crucial to contextualize them within broader dietary strategies. While MCT oil exhibits fat loss benefits, it's not a panacea. Instead, it is a valuable component of a comprehensive nutrition and lifestyle management approach.
Sourcing high-quality, organic options is paramount for individuals considering integrating MCT oil into their regimen. Additionally, acknowledging individual responses and adjusting dosage accordingly ensures a personalized approach to supplementation.
This is not the first study to show a functional fat loss effect. 2 other studies but in shorter duration but if expanded, would have achieved similar results; ts.
Tsuji et al. (1) found that overweight subjects consuming a diet containing ≈10 g MCT oil/d for 12 wk lost 1.34 kg more than those consuming 10 g of an LCT oil (rapeseed oil–soybean oil blend).
Similar results were also obtained with subjects consuming 5 g of MCT or LCT oil/d (2). In that study, weight loss over 12 weeks was enhanced by 1.3 kg, which could be extrapolated to 1.7 kg over 16 weeks. Weight-loss data from these 2 studies, extrapolated to 16 weeks, are similar to those obtained in the present study.
While no food in isolation is a specific fat burner, we can look into scenarios when it could be ideal to use saturated fats such as MCT oil when there is a lot of body fat and likely a high amount of polyunsaturated fats, which cause oxidation or when requiring satiety effects which MCT oil provides with an easier transition to a low carb template with more ketones in circulation for use or when someone might have a carnitine deficiency or struggle to absorb long chain fatty acids due to digestive issues.
These studies are used in overweight subjects, so if you're lean and muscular, this might not apply to you where lipid metabolism and mitochondrial health are different. I would generally cycle MCT or coconut oil and use them more specifically in the summer or tropical environments. Using saturated fat like coconut in the winter when living in the Northern latitude is problematic and likely encourages your fat to become rigid and stuff just as you see a jar of coconut oil is solid at room temperature. That likely affects our cell membranes when it favors more mono and polyunsaturated fats at this time.
I would use organic and coconut-derived MCT oil. In the UK, I would use this option from Hunter and Gather, which you can get a discount on using my code RYAN CARTER or this LINK.
Remember, MCT oils can cause some people to react negatively. You also need to supply your body with the signals of abundance for long-term fat loss results. This relates to how melatonin, leptin, and overall health take shape in our body composition, not in short-term hacks that are the icing on the cake. Those who don't want to count or track calories to lose body fat need to be much more efficient and have their health dialed in.
In closing:
The transition from olive to MCT oil represents a nuanced dietary strategy for individuals seeking effective fat-loss solutions. While not a standalone solution, MCT oil offers tangible metabolic benefits within a well-rounded nutrition and lifestyle management approach.
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References:
Tsuji, H., Kasai, M., Takeuchi, H., Nakamura, M., Okazaki, M. and Kondo, K. (2001). Dietary Medium-Chain Triacylglycerols Suppress Accumulation of Body Fat in a Double-Blind, Controlled Trial in Healthy Men and Women. 131(11), pp.2853–2859. doi:https://doi.org/10.1093/jn/131.11.2853.
Nosaka, N., Maki, H., Suzuki, Y., Haruna, H., Ohara, A., Kasai, M., Tsuji, H., Aoyama, T., Okazaki, M., Igarashi, O. and Kondo, K. (2003). Effects of Margarine Containing Medium-chain Triacylglycerols on Body Fat Reduction in Humans. Journal of Atherosclerosis and Thrombosis, [online] 10(5), pp.290–298. doi:https://doi.org/10.5551/jat.10.290.
St-Onge, M.-P. and Bosarge, A. (2008b). 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. The American Journal of Clinical Nutrition, 87(3), pp.621–626. doi:https://doi.org/10.1093/ajcn/87.3.621.