MCT Oil and Keto: How to Boost Ketones with Quality Fat
- MCT oil is an essential keto supplement for people who want to reap the benefits of burning fat for fuel—aka ketosis.
- When your body is in ketosis, you produce ketones. Ketones help curb food cravings, increase your energy levels and increase your metabolic rate.
- Certain types of MCT oil are more effectively broken down into ketones. C8 (caprylic acid) is the gold standard because it most effectively provides ketone energy for your body. You can get pure C8 in Bulletproof Brain Octane C8 MCT oil.
If you’re on keto, you’ve likely heard about how MCT oil and keto are a match made in heaven. But what is MCT oil? And how does it help someone stay in ketosis? Don’t worry—we have you covered in this guide to MCT oil and the ketogenic diet.
The ketogenic diet is a powerful low-carb diet known to help burn body fat and kick sugar cravings to the curb. Supplementing your keto diet with MCT oil makes ketosis easier and more effective.
How, you may ask? You reap all the benefits of keto when you’re in ketosis, a state in which your body burns fat instead of carbs for fuel. Of course, in a world filled with refined sugars and processed carbohydrates, avoiding blood sugar spikes and getting into ketosis is the hard part.
It can also be hard to eat enough healthy fat to help you achieve satiety between meals, which can lead to snacking or carb cravings as your body asks for more fuel.
Fortunately, MCT oil makes it easier to eat and burn fat like a boss. Keep reading to find out why MCT oil and keto work so well together—and how you can take your fat-burning benefits to the next level.
Related: The Keto Diet for Beginners
How MCT oil benefits ketosis
Fatty acids make up the building blocks of fat, both in your body and in your food. Fatty acid molecules have chains of carbon atoms. The length of the chain determines how they work in your body.
“MCT” stands for “medium chain triglycerides,” a type of medium chain fatty acid. MCTs are naturally found in coconut oil, and they have a few unique properties that make them an essential part of your keto body fat-burning toolkit.
Unlike short-chain and long-chain fatty acids, certain types of MCTs aren’t digested by your stomach. These types—called caproic acid (C6, or six carbon chains), caprylic acid (C8) and capric acid (C10)—actually skip your gut altogether. They go straight to your liver, where they’re broken down into ketones and distributed in your bloodstream.
Your body produces ketones when it’s burning fat for fuel, aka ketosis. When you supplement your diet with MCTs, your body ups ketone production, which means there’s more available fuel for your cells.
Those benefits are a big deal for people who want to get more ketones in their system and stay in ketosis. However, this doesn’t mean that you can chase your bagel with a shot of MCT oil and call yourself keto. It’s a dietary supplement, not a magic bullet.
You still have to stick to a low-carb, high-fat diet to help your body burn fat for fuel and get the most out of being in ketosis. These benefits can range from maintaining a healthy body weight to a sense of greater cognitive function. Read more about other benefits of MCT oil.
How to use MCT oil on keto
Pure MCT oil is flavorless and odorless, so it’s easy to add to your diet. Blend it into Bulletproof Coffee, use it to make tasty salad dressings or add it to smoothies as a source of energy from quality fats. If you’ve never used MCT oil before, start with just 1 teaspoon and slowly increase the amount as your body adjusts.
You can even use MCT oil to experiment with your carb intake without wrecking the benefits of ketosis. On the standard ketogenic diet, you consume less than 50 grams of net carbs per day. Some people thrive within that range, while others experience sleep problems, thyroid issues and fatigue when they restrict their carbs for extended periods. 
If you experience any of these symptoms, also known as the “keto flu”, you might need to adjust your carb intake or try carb cycling. To learn more about how to combat keto side effects, take a look at our guide on keto flu.
When you eat a lot of carbohydrates, your blood sugar spikes because your body converts those carbohydrates into glucose. However, C8 MCT oil increases your ketone levels so effectively that your brain will consume the ketones it prefers instead of glucose. That means you can eat slightly more carbs than normal without spiking your blood sugar levels and igniting food cravings.
As an example, check out this research on combining fat from coconut oil and white rice so it doesn’t cause your blood sugar levels to go haywire. Try it yourself and see how you feel.
In short, MCT oil is a powerful supplement when you’re following a low-carb, high-fat diet. Burn fat, increase your focus and stay in ketosis by using high-quality MCTs like Brain Octane C8 MCT oil, and don’t be afraid to experiment with your carbohydrate levels. To learn more about MCT oil uses beyond the keto diet, check out our ultimate guide to MCT oil.
Where some MCT oils come up short
Remember those different types of MCT oil—C6, C8 and C10? You have to do your research to determine what specific type of MCTs the manufacturer is using in their products. Some MCT oil products on store shelves are a classic case of “buyer beware,” like MCT oil powder or oil supplements made with less effective types of MCTs.
Some formulas are diluted with lauric acid (C12), which is cheaper than other MCTs—but not as effective at quickly producing ketones. C12 will still provide your body with a fat fuel source, but for the most bang for your buck, you’re better off supplementing with pure C8 MCT oil.
C8, or caprylic acid, is the gold standard of MCTs because it’s the easiest fat for your body to quickly turn into cellular fuel. It’s also way more powerful than coconut oil. One tablespoon of Bulletproof Brain Octane C8 MCT oil, a triple-distilled C8 MCT oil, is four times as effective at raising ketones than plain coconut oil. (That’s a lot of ketones.) Other acids, like C10, will still give you a metabolic boost—but not as intensely as C8 alone will.
In addition, there are additional impacts on where your MCT oil comes from and what it’s made from. Some commercial MCT oil may come from palm kernel oil, a product that has been attributed to increased rainforest destruction. Bulletproof MCT oil is made from 100% coconut oil, so you can feel good about your MCT while you enjoy the ketogenic benefits.
Buy now: Bulletproof Brain Octane C8 MCT oil
Keto recipes that use MCT oil
Now that you know how MCT oil and keto work together, it’s time to see how easy it is to get your dose of MCT into your daily routine.
We have a large selection of keto recipes that utilize whole foods, healthy fats and MCT oil to give you the fuel you need to reach your goals:
- Keto Oatmeal
- Broccoli Leek Protein Bowl
- Rainbow Mason Jar Salad
- Keto Ranch Dressing
- Pumpkin Spice Fat Bombs
- White Chocolate Cranberry Cookies
Get top Keto content for Keto beginners and veterans. Get more out of your diet and get 4 FREE keto guides!