Category: ketosis food list

MCT Oil vs Coconut Oil: What’s the Difference?

MCT oil and coconut oil are popularly used as supplements and ingredients in healthy recipes. You’ve probably heard about these oils in the ketogenic diet space as a means of increasing dietary fat and fueling your body.

You might be wondering, “Is MCT oil the same as coconut oil?” While both oils seem alike — because they come from coconuts — in reality, they have unique characteristics and uses.

This article gets into the basics of MCTs and compares MCT oil vs coconut oil in terms of their health benefits, potential for ketone production, weight loss, and possible risks if any.

What are MCTs?

MCTs stand for medium-chain triglycerides. These are saturated fats found in many foods, including coconut oil, palm oil, and dairy products like milk, cheese, and yogurt — however, they’re more abundant in coconut and palm oils[*][*].

Coconut oil contains 60-70% medium-chain triglycerides, which why is most supplement brands derive their MCTs from coconuts[*]. Like our MCT oil powder, for example.

Interestingly, MCTs do not require energy in order for them to be absorbed and used by your body as opposed to long-chain triglycerides or LCTs. In other words, you can take MCTs right away without added support from your digestive system, and be able to experience their effects[*][*].

Furthermore, MCTs do not impact your total cholesterol levels, although they can increase your HDL cholesterol and improve your HDL to LDL cholesterol ratio — which is a good thing for cardiovascular health[*].

What’s the Difference Between MCT and Coconut Oil?

Both oils are the same in that they’re sourced from coconuts and can be taken as supplements for overall health. Here’s how they differ:

• MCT oil is purely saturated fat (a pure source of MCTs), while coconut oil is about 90% saturated fat and 9% unsaturated fat[*].
• When it comes to cooking, coconut oil is the best oil to use because it has a higher smoke point. This means that you can use coconut oil for frying at temperatures of 350 F. MCT oil is fine only for low to mid-temperature cooking and is also great for adding fat to your morning coffee.
• Coconut oil becomes solid at room temperature and melts when heated, while MCT oil stays in liquid form even if stored in the fridge (although this isn’t necessary).
• For entering nutritional ketosis, MCT oil is the best choice. This is because medium-chain triglycerides are quickly converted into BHB ketones in your body[*].

MCT Oil vs. Coconut Oil

See how MCT oil and coconut oil can help you with your goals — whether that’s improving certain aspects of your health, weight loss, increasing ketosis, and more.

Health Benefits

Studies show that MCT oil may positively impact your health in the following ways:

1. Reduces LDL or bad cholesterol levels: High levels of LDL (low-density lipoprotein) cause fat buildup in your arteries, resulting in an increased risk of heart disease. In a 2018 study, it was shown that replacing soybean oil with MCT oil decreased LDL levels and total cholesterol, while also causing weight loss[*].
2. Weight management: MCTs are less likely to get stored as fat than LCTs (which are found in coconut oil and soybean oil), which makes MCT oil a good supplement in your weight loss plan. A study also showed that MCT oil increases diet-induced thermogenesis and satiety[*].
3. Brain function: Ketones produced from MCTs can provide the brain with energy in situations where glucose supply is low. One study tested the impact of MCT supplements in patients with Alzheimer’s Disease, and results showed that taking 30 grams of MCTs daily improved their overall brain energy status[*]. Read this article if you want to explore more about ketones for brain health.

Meanwhile, coconut oil may provide these benefits:

1. Helps curb appetite: Coconut oil helps with appetite control because of its MCT content. To get the benefits of MCTs in coconut oil (if you don’t have pure MCT oil at home), try cooking or baking with coconut oil or adding it to your salad dressings to enhance your satiety.
2. Acts as a skin and hair moisturizer: Coconut oil isn’t only useful for cooking — it can also be a good addition to your beauty routine. The fatty acids found in coconut oil keep your skin hydrated and moisturize dry hair. Lauric acid, one of the fatty acids, is particularly antimicrobial. Meaning, it blocks the growth of bacteria[*]. This can be beneficial for helping heal wounded skin, although you should consult your doctor before applying anything to your skin.
3. Oral hygiene: Swishing coconut oil in your mouth (an ancient practice called “oil pulling”) may remove harmful bacteria, reduce plaque formation, and bad breath due to its antibacterial properties. However, keep in mind that oil pulling should not replace dental therapy[*].

Uses

Based on the aforementioned benefits of these oils, there’s no doubt that MCT oil and coconut oil serve as weight loss support supplements. This is especially vital for people following a keto diet plan, where they need to increase their fat intake for energy.

That said, MCT and coconut oils can be used to fuel your workouts. But even if you’re not on the keto diet, you may still take these oils to promote feelings of satiety and keep you from overeating.

(Tip: Try adding 1 tablespoon of MCT oil or coconut oil to your cup of coffee for a morning boost. You might even like this Bulletproof coffee recipe!)

On top of weight loss, MCT oil supplements support heart health and brain health.

Coconut oil is better for cooking than MCT oil, thanks to its moderately high smoke point, and it also serves as a natural skin care and hair care product.

Ketone Production

Since medium-chain triglycerides go straight to your liver where they’re quickly converted into ketones — particularly beta-hydroxybutyrate (BHB) — MCT oil is better for speeding up nutritional ketosis[*].

Because MCT oil reduces the time it takes to reach ketosis, it may ease keto flu symptoms like headache, muscle weakness, and difficulty concentrating[*].

To ensure that you’re in ketosis, check your actual ketone levels using urine test strips, a breath meter, or a blood ketone meter.

Risks

Generally speaking, increasing the amount of fat in your diet (for example, when transitioning to a keto diet) can cause digestive problems. So, you may experience stomach pain, diarrhea or loose stools, bloating, nausea, and vomiting when taking excessive amounts of MCT and coconut oils.

Therefore, it’s best to start with the lowest possible dose or MCT oil or coconut oil — about one tablespoon in a day — and then observe your body’s response to that. Once you’re able to tolerate this amount without digestive issues, slowly increase it.

MCT oil and coconut oil can ultimately go bad, although they last for years if stored properly (in a cool, dry place, away from sunlight). Watch out for a rancid smell, discoloration, and a change in the product’s consistency.

While we’re not sure about the negative effects of taking expired MCT and coconut oils, it’s always best to use fresh bottles. That said, check the expiration date and follow proper storage tips.

Frequently Asked Questions

Here are quick answers to the most common questions on MCT oil vs coconut oil:

Can you substitute coconut oil for MCT oil?

While coconut oil isn’t a pure source of medium-chain triglycerides (because it also contains LCTs), it may serve as a good replacement for supporting weight loss and overall health. However, keep in mind that MCT oil is best for speeding up nutritional ketosis.

Like MCT oil, you can add coconut oil to your coffee, smoothie, salads, or take it straight.

Does MCT oil interact with medications?

Yes, it’s possible for other drugs to interact with MCT oil, such as over-the-counter medications, vitamin supplements, and herbal products. If you’re taking any of these, be sure to speak with your healthcare provider before deciding to take MCT oil[*].

How much MCT oil should I take for weight loss?

You may begin with 1 tablespoon per day and slowly increase it to 3 tablespoons per day, depending on your tolerance. If your healthcare provider has advised you to take MCT oil, you should follow their recommended dosage.

Slowly working your way up instead of taking too much MCT oil at once will prevent digestive issues such as diarrhea and bloating. Read this MCT oil dosage guide for more information on how much you should take at a time.

Is liquid coconut oil the same as MCT oil?

No. One difference between MCT oil and coconut oil is that MCT oil does not solidify at room temperatures, even cooler temperatures, while coconut oil solidifies at lower temperatures.

MCT Oil or Coconut Oil: Which is Better?

Is MCT oil better than coconut oil? Not necessarily, unless you’re looking for keto diet-specific benefits like increased ketone production, brain health, and possibly greater weight loss which all comes down to taking medium-chain triglycerides.

Between MCT oil and coconut oil, choose MCT oil to purposefully maximize your intake of MCTs. Meanwhile, use coconut oil as part of a well-rounded diet (if you’re not on keto) or your self-care routine (hair care, skin care, and oral health).

Perfect Keto MCT oil powder reduces the likelihood of digestive problems caused by liquid MCTs. Plus, our powders are portable and come in delicious flavors!

Published at Tue, 22 Mar 2022 15:00:51 +0000

Articles

Keto Pizza Casserole

This keto pizza casserole has all the best parts of a pizza all baked together, creating the ultimate low carb comfort food! Cheesy, meaty, and made with 5 ingredients, it takes just 20 minutes to make!

It’s no surprise that we enjoy pizza-inspired meals on a weekly basis.

Even though we follow a low carb diet, there are plenty of keto dinner options that taste just as good as the original.

Of course this includes pizza. Some of our favorites are a classic keto pizza or, when we want something a little more filling, nothing beats a crustless pizza. If we are meal prepping or wanting something to last a few days, we love a low carb pizza casserole.

Why you’ll love this recipe 

• Made with real pasta. Thank goodness for easily available low carb pasta options, including rotini, penne, and more. 
• No cauliflower. Most keto pizza style recipes call for cauliflower to bulk it up, but not this one! 
• 5 ingredients. Keto pasta, sausage, pizza sauce, cheese, and pepperoni- That is it! 
• Easy to meal prep. Double or triple batch cook this casserole and freeze portions to enjoy later.

What I love about this dish is that it screams comfort food and is so satisfying, with no carbs! It has all the best parts of a pizza in a casserole form, you’ll be making a batch of this weekly!

How to make a keto pizza casserole

The Ingredients

• Keto pasta- I used low carb rotini pasta, which holds sauce and cheese so much better than other kinds of pasta. Any kind of keto pasta works, even homemade almond flour pasta. 
• Onion and garlic- Add extra flavor in the sauce mixture. 
• Ground sausage- A must for any good pizza inspired dish. If you can’t find ground sausage, you can use any ground beef or pork. 
• Pizza sauce- Homemade keto pizza sauce, not any of the store bought ones that are full of sugar and unnecessary carbs! 
• Parmesan and mozzarella cheese- A combination of both kinds of cheese yield stretchy and melted cheese. 
• Pepperoni- Simple and classic pizza topping. 

The Instructions

Start by cooking the pasta as per the package directions, until al dente. Drain it and set it aside.

Next, add some olive oil into a large pot or saucepan and place it over medium heat. Once hot, add the onion and garlic and cook until fragrant. Add the ground sausage and cook until no longer brown. Add the pizza sauce and simmer for 4-5 minutes. Remove the sauce mixture from the heat and stir through the cooked pasta, along with the parmesan cheese. 

Now, transfer the pasta into a greased 8 x 13-inch baking dish. Sprinkle the remaining parmesan cheese then the mozzarella cheese. Place the pepperoni on top and bake for 20-25 minutes, or until the cheese has melted. Remove the casserole from the oven and cut it into pieces and serve immediately.

Expert tips for success

• You can use any keto pasta of your choice. I like the Great Low Carb Bread company rotini pasta, as it cooks and tastes like real pasta. If you can’t find a suitable kind, you can use soy pasta, zucchini noodles, or spaghetti squash.
• Add extra low carb vegetables to the sauce mixture, for added nutrients and thickness. Bell peppers, mushrooms, and spinach are all great options.
• To lower the carbs, use only a single package of pasta and double the amount of sauce. 

Flavor variations

The beauty of this casserole is that you can customize it any way you like, just like any good pizza. 

• Ground meat– Ground turkey, beef, pork, or chicken works. 
• Cheese– Add some cheddar, pepper jack, or provolone cheese.
• Meat toppings– shaved ham, diced bacon, grilled chicken strips, or chorizo. 
• Vegetable toppings– Add some low carb vegetables, like mushrooms, bell peppers, or onions. 
• Antipasto and extras– Sun-dried tomatoes, olives, and artichoke hearts. 

What to serve with a low carb pizza casserole

While this dish is delicious on its own, there are tons of low carb side dishes that work well with it.

Some classic options include a keto garlic bread, keto cheese bread and keto bread varieties (like rolls and buns).

For some greens or vegetables, try a keto potato salad, cauliflower potato salad, or coleslaw.

More keto casserole recipes to try

Frequently Asked Questions

• 1 16 oz package keto pasta * See notes
• 1 tablespoon olive oil
• 1 large onion
• 2 cloves garlic
• 1 lb ground sausage can use any ground meat of choice
• 1 batch keto pizza sauce ** See notes
• 1/2 cup parmesan cheese divided
• 1 cup mozzarella cheese
• 1/4 cup pepperoni

• Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.

• Prepare the pasta as per the directions. Once al dente, remove from the heat and drain. Set aside.

• In a deep pot or large saucepan, add the olive oil and place over medium heat. Once hot, add the onion and garlic and cook for 1-2 minutes, until fragrant. Add the ground sausage, break apart in the pan, and cook until browned. Add the pizza sauce and mix well. Let the mixture simmer for 4-5 minutes. Remove from the heat.

• Add the cooked pasta into the sausage sauce mixture and mix until combined. Fold through half the parmesan cheese. Transfer the mixture into the greased baking dish. Sprinkle with remaining parmesan cheese, mozzarella cheese, then top with pepperoni. Place the dish in the oven and bake for 20 minutes, or until the cheese has melted and the edges are golden.

• Remove the casserole from the oven, before slicing and serving.

* Any keto pasta that cooks like traditional pasta can be used.
** If you’d like a thinner sauce, you can make a keto spaghetti sauce. 
TO STORE: Pizza casserole can be stored in the refrigerator, covered, for up to 1 week.
TO FREEZE: Place leftover casserole in a shallow container and store it in the freezer for up to 6 months. 
REHEATING: Either microwave portions of the casserole for 1-2 minutes or place it in a preheated oven and bake at 180C/350F for 8-10 minutes until the cheese is bubbling. 
 

Serving: 1serving | Calories: 281kcal | Carbohydrates: 18g | Protein: 25g | Fat: 23g | Sodium: 612mg | Potassium: 198mg | Fiber: 13g | Vitamin A: 186IU | Vitamin C: 2mg | Calcium: 156mg | Iron: 1mg | NET CARBS: 5g

Published at Sat, 19 Mar 2022 08:00:57 +0000

Gluten Free Recipes

Extended Fasting Causes Muscle Loss

Extended fasting has gotten a lot of attention lately. Extended fasts are fasts with little to no calories for longer than 24 hours.

Some extended fasting practices recommend only eating every other day. This may cause a drop in weight; however, some of that loss will be muscle loss, not what you want.

I am not sure if it is because it feels like a simple way to lose weight or why it is so popular in the keto community. I personally have never done extended fasting. I like to eat food and I do not want to lose muscle.

There was the most interesting study comparing alternate day fasting, where participants ate zero calories on alternate days, versus lowering calories every day and not doing any fasting. (CLICK HERE for the study)

The reason many people do extended fasting is to enter a stage of autophagy. Autophagy is when you turn over bad or damaged cells. The body takes the cells apart, removing any damage and rebuilding new cells from what is left. This can be an effective tool for people who are very sick with illnesses such as cancer, organ damage, etc. The body can in some cases turn over these bad cells and make new healthier ones. Fasting also induces more apoptosis which can be even more helpful in these cases. Apoptosis is where the body kills and removes damaged or bad cells that cannot be recycled.

But there is way too much put into autophagy from fasting gurus. It is put out there as “the fountain of youth” and you only get the benefits of it when eating nothing for long periods. This just isn’t true. First, autophagy is happening all the time at varying levels. Yoshinori Ohsumi, the Nobel prize winner for his research on autophagy, estimates that we turn over all our protein cells in our body in about 3 months. And that is for an average person doing NO fasting! Another study estimated that up to 20% of our daily basal metabolic rate (BMR) is from autophagy. And as you can see in this study, the alternate day fasting group experienced no favorable changes in autophagy gene expression!

Guess what stimulates autophagy as much if not more than fasting? Exercise and strength training! And you build muscle instead of losing it! THIS study showed that exercise increased autophagy in the brain and peripheral tissues. THIS study (and THIS one, and THIS one and many others) show the increase in autophagy from exercise. In THIS study subjects got continuous glucose infusions while doing exercise and had greater autophagy signaling that those doing a 36 hour fast. Exercise intensity more important than diet (fasting) for activating autophagy as THIS study shows.  It states, “the most effective strategy to activate autophagy in human skeletal muscle seems to rely on exercise intensity more than diet”.  I personally would rather eat a filet mignon for a lean protein boost and lift weights to enhance my cellular health.

More studies like THIS one have shown this including this study that showed people lose over a pound of lean mass in the first day or two of fasting, then about 1/4 pound per day after that. So if starting the fast keto, you might be able to assume you will lose 1/4 pound lean mass per day from the start (instead of over a pound at first). But even if this is true, 1/4 pound of muscle is significant.

Extended fasting may be a helpful tool for someone with cancer or a serious illness that wants to purge unhealthy cells; however, if weight loss is your goal, extended fasting will just result in making you weaker with less muscle mass. Less muscle mass means a lower BMR so you will need less calories just to maintain your weight. So as with anything, your goals are important. For fat loss, general health, or keeping disease away, eating a well formulated ketogenic diet is what you want. Long Term Fasting isn’t needed.

We don’t recommend extended fasting for weight loss or general health. The negatives out weigh any small benefits from autophagy. If autophagy is your goal, do some strength training and exercise instead. 

A better way to lose fat would be a protein sparing modified fasting approach.

Click HERE to learn more about Protein Sparing Modified Fasting.

“Maria Emmerich has given me everything I needed to finally succeed at losing weight and feeling GOOD INSIDE.

I live with depression, anxiety and PTSD. With Maria’s guidance, you get to heal and lose the weight.

What a seriously amazing woman!” Kitty

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Published at Wed, 18 Aug 2021 11:29:29 +0000

The ultimate low-carb diet app | Keto Diet App

I love food, science, photography and creating new recipes and I am a firm believer in low-carb living and regular exercise. As a science geek, I base my views on valid research and I have first-hand experience of what it is to be on a low-carb diet.
Both are reflected on my blog, in my apps and cookbooks.

I currently live in the UK. I hold a degree in Economics and worked in auditing, but I have always been passionate about nutrition and healthy living.

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based low carb approach to food.

My mission is to help you reach your goals, whether it’s your dream weight or simply eating healthy food.

Published at

The ultimate low-carb diet app | Keto Diet App

I love food, science, photography and creating new recipes and I am a firm believer in low-carb living and regular exercise. As a science geek, I base my views on valid research and I have first-hand experience of what it is to be on a low-carb diet.
Both are reflected on my blog, in my apps and cookbooks.

I currently live in the UK. I hold a degree in Economics and worked in auditing, but I have always been passionate about nutrition and healthy living.

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based low carb approach to food.

My mission is to help you reach your goals, whether it’s your dream weight or simply eating healthy food.

Published at