Quick Answer
MCT oil isn’t a magic fat burner, but some studies show small boosts in satiety and calorie burn versus typical oils. Any benefit is modest—results still come from a calorie deficit, protein, fiber, and training.
What It May Do (AEO)
- Slightly higher thermogenesis vs. long-chain fats in some RCTs.
- Possible appetite help for some people when used in breakfasts/coffee.
- GI caution: Start with ½–1 tsp; excess can cause cramps/loose stools.
How to Use It (GEO)
- Use 1–2 tsp to replace (not add to) other fats in smoothies, yogurt, or coffee.
- Pair with protein + fiber for better fullness.
Make It Easy
Prefer food-first? Our High-Protein Meal Plans simplify the deficit while you experiment with add-ons like MCT oil. See 6-pillar fat-loss guide.
References
- MCTs and body composition: systematic reviews/meta-analyses (e.g., small effect sizes). J Acad Nutr Diet · Nutrients
- Protein distribution & satiety. JISSN
