One of the biggest questions most people have when committing to a bout of intermittent fasting is: what can I eat or drink without breaking the fast?
MCT oil is often quoted as a supplement used with the ketogenic diet which involves periods of intermittent fasting to maintain a status of ketosis, so how do you use it while intermittent fasting?
To use MCT oil while intermittent fasting, make sure you take it on board in small doses, so as not to break the fast inadvertently. So if you are accustomed to taking the recommend capsule dose of 4-6, stick to one capsule at a time spread out over a long period of time.
The most common issue when it comes to intermittent fasting is accidentally breaking your fast, so it’s important you know your doses.
If used correctly, MCT oil can even extend the amount of time you’re able to spend in a fasted state, so while it might seem tricky to get right at first it’s worth the effort to improve your level of comfort and stave off hunger.
Know Your Doses
MCT oil is one of the few liquids you can take on board during a fast that isn’t water, coffee, or tea, and it can also help keep you feeling full.
As such, if you want to ensure you stick to your intermittent fasting program, you want to become familiar with MCT oil.
The number one thing to consider for making the most of MCT oil while intermittent fasting is the size of the doses you take and how often you take them.
Since the last thing you want is to break a fast, it’s critical that you consider your doses of any supplement you take so that you don’t accidentally undo the benefits of intermittent fasting.
MCT oil is a quality source of fats, and if used in the right doses can keep you in a period of fasting and perhaps even extend it.
It’s generally recommended that you don’t exceed six capsules a day or seven tablespoons of MCT oil.
Most people who follow a program of intermittent fasting will take MCT oil with their morning drink of water or coffee, sometimes even adding it into the coffee.
However, the time of day you take the MCT oil might provide different benefits, so we’ll take a look at how to maximize the supplement with timing next.
MCT Oil Timing
As well as the dosage, the timing of your MCT oil supplementation is crucial if you want to tget the most out of it.
There are two times of the day that are considered best for taking MCT oil: the morning and before a workout.
If you wake up first thing with clouded judgment and brain fog (don’t we all?), you might consider taking MCT oil with your morning drink for a cognitive boost.
MCT oil has been shown to improve mental clarity and focus, so if you want to kickstart the day the right way it’s a good supplement to throw into your morning.
Since you might not be eating breakfast on an intermittent fast either, depending on your schedule, it can help you get over the first hunger pangs of the day.
It’s quite common among those who commit to intermittent fasting to throw a tablespoon of MCT oil into their morning coffee.
If you want a keto-friendly coffee to curb your appetite while ensuring you don’t break your fast, bulletproof coffee is a good option.
This type of coffee includes butter, MCT oil, and unsweetened milk, with the option to use certain protein powders too.
The other time you might consider getting a hit of MCT oil to help you get through the day is before a workout.
One of MCT oil’s primary benefits as a source of healthy fats is that it can provide a fast-acting energy boost.
This means it can be the perfect pre-workout alternative to something heavier, and it can help you lift heavy weights without burning out on an empty stomach.
The basic science behind this is that MCT converts to ketones in the body, which your muscle cells can then latch onto and use as an energy source.
While MCT oil isn’t going to provide you the same buzz you’d associate with a pre-workout supplement or a strong cup of coffee, it will provide you long-lasting energy without the caffeine crash.
Why Take MCT Oil?
Now you know when and how much MCT to use to stick with an intermittent fasting program, you might be wondering what concrete benefits it can provide.
There’s a good reason why so many people take MCT oil on the ketogenic diet and for intermittent fasting, and it isn’t just for the feeling of fullness it provides.
Alternate Energy Source
MCT oil is a good alternate energy source which is quickly absorbed by the body to give you the energy you need to power through a workout without crashing.
Limits Lactic Acid
MCT oil can limit or reduce the amount of lactic acid produced during a workout, which means you should be able to crank out an extra one or two reps before the muscle ache really sets in.
This is excellent for improving performance in the gym and lifting heavier than before.
Due to MCT oil’s antimicrobial properties, it can be effective for fighting bacteria in the body.
It’s also antifungal, so you may be able to ward off funghi with regular supplementation of MCT oil.
Promotes Weight Loss
The main reason people take MCT oil is to promote weight loss.
MCT oil is not only a good energy source, but it also promotes a feeling of satiety which can prevent overeating.
Frequently Asked Questions About MCT Oil
How do you use MCT oil for weight loss?
MCT oil works for weight loss because it can bring on the feeling of satiety that usually comes after you’ve eaten.
The genius of this is that you can feel full without taking on many calories, so it’s easier for you to get through the day without overeating.
There is some evidence that suggests that MCT oil can also help reduce fat around the waist, which is yet another reason to give it a go as part of a weight loss program.
How much MCT oil should I take daily?
Generally, you shouldn’t take more than seven tablespoons of MCT oil in a day or six capsules, depending on how much is in each capsule.
To get the most of MCT oil and minimize the risk of experiencing uncomfortable side effects such as stomach pain and bloating, spread out the doses throughout the day.
Too much MCT oil in a single sitting can be detrimental to your gut, and will almost certainly break a fast.
What is the best time to take MCT oil?
There are two time slots during the day that are best for taking an MCT oil supplement: in the morning shortly after waking up, and before a workout.
When you take MCT oil will determine what you get from it.
For example, if you take it in the morning it should help you clear the mental fog that clouds the brain first thing, whereas if you take it pre-workout you can get a sustained energy boost for hitting the weights.
A Final Word From Energetic Lifestyle
MCT oil is an excellent supplement to use while intermittent fasting, as it can help you feel full without taking on too many calories.
If you’re looking to lose or maintain weight, then MCT oil can be a valuable tool to rely on without risking breaking your fast.
This explains why it’s commonly used in the ketogenic diet to promote fullness without compromising ketogenic status.