Delicious MCT foods for weight loss to add to your diet
If you’ve been exploring ways to lose weight, you may have noticed the term “medium-chain triglycerides” or MCTs popping up in blogs and Instagram posts. Perhaps you’ve seen MCT foods for weight loss in health food stores or grocery aisles. Maybe you’ve even heard about people adding MCT oil to their morning coffee or smoothies.
And now you’re wondering—what the heck are medium-chain triglycerides (MCTs) and are they worthy of all this attention?
MCT foods for weight loss, explained
What they are, where to find them, and how they work.
Here’s the gist: medium-chain triglycerides are a type of healthy fat that your body can turn into energy more quickly than other fats. They’re found in foods like coconut oil, palm kernel oil, and some full fat dairy products, and research shows they may help with improving body composition body composition ,[1] and even supporting brain health.[2]
In this article, we’ll dive into the potential benefits, the best foods high in MCTs, and practical tips for adding MCT-rich foods into your diet—so you can eat smarter, feel energized, and maybe even lose some pounds along the way.
Understanding MCTs: What are medium-chain triglycerides?
So what makes medium chain triglycerides different from other fats?
Unlike long chain triglycerides found in most oils and meats, MCTs have a shorter chain length (6–12 carbon atoms). This allows them to be absorbed directly into the liver and used for energy almost immediately, rather than being stored as body fat.
Because of this, MCTs are often seen as a valuable part of a weight management diet. They may also have several benefits for brain health, and have been studied for their effects on conditions like Alzheimer’s disease.[3]
Natural sources of MCTs include:
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coconut oil and palm kernel oil
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grass-fed butter and ghee
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whole milk, cheese, and full fat yoghurt
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Some meats and other foods like beef tallow
Weight loss and health benefits of MCT foods
While early studies show MCT foods are linked to significant reductions in body weight, the science is still evolving. That said, medium chain triglycerides can support weight management and overall weight control and have several health benefits worth considering.
1. MCT foods may boost energy and metabolism
Medium chain triglycerides are a fast-burning dietary fat, unlike long chain fatty acids, which are absorbed more slowly and stored more readily in adipose tissue (body fat). When you incorporate MCT foods into your meals, your body can convert these fats into energy quickly.
Some research suggests that MCT foods may lead to lower body weight and a smaller waist circumference when part of a calorie-controlled plan. Studies show that even small amounts of MCTs in your diet can support metabolic health, give you an energy boost, and help with weight loss, particularly when combined with balanced meals and regular exercise.
2. MCT foods keep you full and reduce cravings
One of the biggest challenges when trying to lose weight is staying full and satisfied. Foods rich in medium-chain fatty acids help increase fullness, reduce snacking, and may lower your overall dietary fat and calorie intake. Pairing MCT foods with high fiber foods, lean proteins, or full fat dairy products can support your body weight goals while helping to keep your energy levels high.
Including MCT foods in meals and snacks (try Greek yogurt with flaked coconut or a smoothie with a dash of MCT oil) can curb cravings, stabilize blood sugar, and make sticking to your nutrition goals much easier.
3. MCT foods are ideal for ketogenic and low-carb diets
If you’re following a keto diet, MCT foods are especially useful. Studies suggest that adding MCT-rich foods to a ketogenic diet may improve metabolic health, enhance cognitive function, and help with weight management. MCTs are rapidly converted into ketones ketones , a fuel source for both your muscles and brain. This makes MCT foods, MCT oil, and MCT supplements particularly appealing to keto dieters looking for a physical and mental energy boost during periods of carb restriction.
4. MCT foods may have health benefits for your brain
One of the most exciting areas of medium-chain triglyceride (MCT) research is how these fats may support cognitive function and brain health. Findings suggest that increasing MCT intake may also improve cognitive function in healthy adults.[4] and those with neurological disorders.[5]
In clinical nutrition settings, some studies have explored using medium chain triglyceride oil as a dietary tool to support memory, attention, and mental sharpness. While the research is still in its early stages, some meta-analyses and other studies hint at several benefits, including better focus,[6] improved processing speed,[7] and even support for patients with Alzheimer’s disease.[8]
It’s worth noting that while medium-chain triglycerides are not a cure for neurological disorders. Eating more of them may provide supportive benefits for brain health,[3] particularly when combined with a nutrient-rich, balanced diet and regular physical activity. Professional guidance is key—so if you’re curious about the impact of MCT supplements or foods on your brain health, talk to your doctor before you start experimenting.
What are some MCT foods to incorporate into your weight loss diet?
Because MCTs are found in foods like coconut oil, full fat dairy products, and butter, it’s easy to get more of these foods into your diet without making drastic changes to how you eat. For instance, adding a bit of MCT oil to a morning smoothie or drizzling coconut oil over oatmeal could give your brain and body a small, steady supply.
Here’s a list of MCT foods to try.
Coconut oil
Coconut oil is packed with lauric acid, a medium chain fatty acid found in many MCT oil supplements. One tablespoon contains 8–14 g of MCTs.
Try: Blend into smoothies, drizzle on roasted vegetables, or use as a salad dressing base.
Palm kernel oil
Different from palm oil, this oil contains 7–8 g of MCT per tablespoon, and is another good source of lauric acid. It’s commonly found in margarine, coffee creamers, and some processed foods.
Tip: Use sparingly for baking or cooking, as it’s high in saturated fat.
Coconut
The meat (the white fleshy part) of the coconut provides 3–5 g of MCTs per ¼ cup, along with antioxidants and anti-inflammatory compounds.
Try: Snack on coconut chunks, blitz into smoothies, or sprinkle shreds on Greek yogurt or salads.
Grass-fed butter and ghee
Butter is a modest MCT source (~0.7 g per tablespoon), but it’s high in saturated fat. Ghee (clarified butter) has slightly higher heat stability, making it a safe option for cooking.
Tip: Use sparingly to enhance flavor without over-increasing your total fat intake.
Whole milk and full fat dairy products
MCTs are naturally found in full fat dairy products, coconut oil, and beef tallow, in varying concentrations.
Whole milk has about 0.8 g of MCTs per cup, while full fat yogurt and cheese provide smaller amounts. These foods also support bone health, weight management, and overall metabolic health.
Try: Add to smoothies, pour over cereal, or pair a glass with a piece of fruit for a balanced snack.
Cheese
Cheese contains small amounts of MCTs and is also a source of protein, calcium, and other essential fatty acids.
Tip: Stick to moderate portions (1.5 oz) and pair with whole-grain crackers, fruit, or veggies for a well-rounded snack.
Greek yogurt
A fantastic MCT-rich food, Greek yogurt also supports gut health, immunity, and brain function. Its higher protein content also helps keep you full and curb cravings.
Try: Mix with fruit, nuts, or seeds for a filling breakfast or snack.
MCT oil
Unlike other oils made mostly of long chain triglycerides, MCT oil contains medium chain fatty acids your body quickly turns into energy.
Tip: Add it to coffee, smoothies, or salad dressings for an easy daily upgrade.
Tips on using MCT-rich foods for the best weight loss results
Start small
Introduce MCT-rich foods or supplements gradually to avoid digestive upset, starting with ½ tablespoon per meal.
Pair with fiber and protein
Combine with lean proteins and high fiber carbohydrates to increase satiety and support your body weight and composition goals.
Cook smart
Use MCT oils in low-heat cooking, smoothies, or salad dressings. High heat can harm medium chain fatty acids and diminish potential health benefits.
Keep an eye on saturated fat
MCT-rich foods are high in saturated fat, so pay attention to your total fat intake, especially if you have cholesterol concerns or are at risk of heart disease. Keep an eye on your saturated fat intake as you increase your MCT intake, and talk to a registered dietitian if you need a hand getting your MCTs up while keeping your saturated fat down.
Consider supplements
MCT oil supplements are convenient, especially for ketogenic diets. Start small (1 teaspoon/day) and increase gradually if needed.
Be smart with dairy
Harmful bacteria can proliferate if dairy products aren’t properly handled, so always choose pasteurized options and store foods safely.
FAQ
Is MCT oil safe for daily use?
Yes, when used in moderation. MCT oil supplements are generally safe. Start with small amounts to avoid adverse effects.
What are the drawbacks of MCTs?
MCTs are high in saturated fat, which can impact blood lipids and heart health if eaten in high amounts. Excessive MCT consumption may also cause gastrointestinal issues.
Does MCT oil burn fat while you sleep?
Not really. There’s no evidence to suggest they work any more efficiently when you’re asleep compared to awake.
Who should avoid MCT oil?
If you have high cholesterol, atherosclerosis, or familial hypercholesterolemia, then make sure to talk to your medical doctor before increasing your intake of MCT foods or MCT oil. Some digestive disorders, pregnancy, or breastfeeding may also warrant caution.
Does heat destroy MCT?
High heat can degrade medium chain fatty acids, so they’re not ideal for high smoke point cooking or deep frying. Use medium chain triglyceride oil in salads, smoothies, or low-heat cooking to preserve the health benefits of MCT.
