Fasting has become an increasingly popular practice in recent years due to the numerous benefits it can offer. Put simply, a fast is essentially a period of time during which a person refrains from consuming any food or drinks that contain calories.
In this blog post, we will explore what MCT oil is, the different types of fasts available and why someone might choose to fast. We will also discuss whether taking MCT oil will break a fast or not.
What is MCT Oil, How Does It Work, and What Are Its Benefits?
Medium-chain triglyceride oils (more commonly known as MCT oils) are groups of essential medium-chain fatty acids derived from foods such as coconut and dairy products.
MCTs consist of four main fatty acids: caproic acid, caprylic acid, capric acid, and lauric acid . Given the lower amount of carbon present within MCT oil, it can be more easily ingested by the body , travelling through our blood and into the liver to be converted neatly into energy. Studies have shown MCT oil benefits us by elevating dietary-induced thermogenesis, improving how we burn calories and, therefore, we:
- Store less excess fat
- Improve our weight loss success rate
- Enhance brain function
- Decrease hunger
- Improve gut health
- Control blood sugar levels
Will MCT Oil Break A Fast?
One of the most frequently asked questions regarding this product is: does MCT oil break a fast? The answer depends on the type of fasting you're practising and your specific goals.
The Caloric Impact
Technically, any caloric intake breaks a fast. Since MCT oil contains calories ( approximately 121 calories per serving ), it would break a strict water fast. However, depending on the amount consumed and the type of fast, the impact of these calories on your fasting goals might be minimal.
Ketosis and MCT Oil
For those following a ketogenic diet or practising Intermittent Fasting (IF) to maintain ketosis, MCT oil can be beneficial. MCTs are rapidly converted into ketones, which can help sustain ketosis. Ketones are an alternative energy source to glucose, making MCT oil ketogenic-diet-friendly. This means that while MCT oil does add to your daily calorie consumption, it helps maintain the metabolic state of ketosis and doesn't spike blood sugar levels.
Autophagy and MCT Oil
Autophagy is the body's process of cleaning out damaged cells and regenerating new ones. Some experts believe that consuming MCT oil during a fast might not significantly disrupt autophagy, especially if consumed in small amounts. The fat from MCT oil could potentially support autophagy by providing a steady source of energy without raising insulin levels.
Does Coffee with MCT Oil Break a Fast?
Adding MCT oil to coffee is a popular trend, especially among those practising IF and following a ketogenic diet. But does coffee with MCT oil break a fast?
Calories and Metabolic Impact
A tablespoon of MCT oil in your coffee adds over 100 calories. While this technically breaks a fast, the metabolic impact might be minimal. MCT oil is pure fat with no carbohydrates or protein, which means it doesn't raise blood sugar levels. This can help avoid the insulin response triggered by other foods.
Coconut Oil vs. MCT Oil
Coconut oil is a natural source of MCTs, but it's only about 54% MCTs compared to the 100% MCT content in MCT oil . If you're considering adding oil to your morning coffee, MCT oil might be a better option due to its higher concentration of medium-chain fats.
What are the Reasons Someone Would Fast?
There are a number of reasons why someone might choose to fast. For some, it is a religious or spiritual practice, such as Ramadan in the Islamic faith. Many religions include fasting as a way to purify the body and soul and to demonstrate discipline and self-control.
Others might fast for health reasons. Research has shown that fasting can help improve insulin sensitivity , promote weight loss, reduce inflammation, improve cognitive function and even potentially reduce the impacts of Alzheimer's.
Here are the types of fasts and their motivations:
Complete Fast / Religious Fast
A complete fast is a type of fast in which a person abstains from all food and drink, including water, for a set period of time. This type of fast is typically done for religious or spiritual reasons, and can last anywhere from a few hours to several days. It is important to note that a complete fast can be dangerous if not done properly, and should only be undertaken under the guidance of a healthcare professional.
Consuming MCT oil during a complete fast will break a fast, as it contains calories.
Intermittent Fasting
The most popular type of fast is Intermittent Fasting, a weight management schedule in which someone only eats during an 8-hour window per day. In the remaining 16 hours, their body must use fat stores for 'fuel' instead of carbohydrates (known as 'ketosis'), potentially offering a range of health benefits.
Consuming MCT oil while intermittent fasting can actually improve its benefits.
A Deeper Dive: MCT Oil and Intermittent Fasting
While it is true that taking MCT oil technically breaks a fast, some proponents of fasting argue that MCT can help prolong a fast through increased satiety levels , and provide other potential benefits.
Taking MCT oil during intermittent fasting may benefit someone who is trying to manage their insulin response, as MCT oil is quickly converted into ketones , which can provide energy to the body without causing a significant insulin response. This means that taking MCT oil during a fast may help to prolong the state of ketosis.
How Does MCT Oil Affect the Health Benefits of Intermittent Fasting?
MCT oil health benefits can be found in just 1-2 teaspoons per day, converting directly to energy within your body and making it easy to burn fat over glucose. For this reason, MCT oil will not directly disrupt the health benefits of intermittent fasting. With minimal dosages, your blood sugar will not spike (prompting an insulin response), and nor will your caloric intake be impacted. Certain products actually assist with ketosis, including a range of product options from Melrose Health:
- MCT Oil Energy & Exercise 500ml
- MCT Oil Kick Start 500ml
- MCT Oil Brain Power 500ml
- MCT Keto Fasting Support
- MCT + Collagen
What is the Best Time to Take MCT Oil While Intermittent Fasting?
So, what is the best time to take MCT oil while intermittent fasting?
For many, that will depend on individual factors like the type of fasting schedule you are following.
During the Fasting Window
Consuming a small amount of MCT oil during your fasting period can provide several benefits without significantly disrupting your fast:
Morning Boost: The typical 8-hours-to-eat versus 16-hours-of-fasting ratio utilises the time when we are asleep, meaning the best time to take MCT oil is first thing in the morning, perhaps alongside a cup of tea or coffee. After all, this is the time when we need to be refreshed and energised the most to get an accelerated start to the day.
Mid-Fast Pick-Me-Up: A small dose of MCT oil can help you push through the final hours of your fasting period by curbing hunger pangs and maintaining mental clarity.
During the Eating Window
When you're not fasting, a typical serving size of MCT oil is 1-2 tablespoons per day. Consuming MCT oil during your eating window can:
Enhance Nutrient Absorption: MCT oil can aid in the absorption of fat-soluble vitamins .
Support Ketosis: If you're following a ketogenic diet, MCT oil can help maintain ketosis during your eating periods .
Experimentation and Personalisation
Since MCT oil doesn't directly break a fast, there's no specific 'best' time for consumption. It's essential to experiment and find what works best for you. Whenever you feel you most need that extra injection of energy throughout your day, MCT oil can be the perfect solution to get you through until the end of your fast.
Try Our MCT Oil Today
So, does MCT oil break a fast? While technically, it does due to its caloric content, the impact on your fasting goals might be minimal, especially if consumed in small amounts. MCT oil can support ketosis, prolong satiety, and provide a quick energy boost, making it a valuable addition to your fasting routine.
Incorporating Melrose MCT oil supplements into your fasting regimen can enhance your overall experience and help you achieve your health goals. Melrose's commitment to natural ingredients, quality, and purity ensures that you're getting the best dietary supplements to support your journey.
Explore our range of MCT oils and other natural health products to find the perfect fit for your lifestyle.