When you follow a keto diet, it is very important that you take good, healthy fats. After all, they are your primary source of energy! When we look at the healthy fats, you often hear the term ‘MCT’ passing by. You can get it in oil form, but also as a powder. You often see it processed in other products, such as energy bars and keto snacks. 

But what exactly is it? And why is MCT an indispensable part of the keto diet? In this article we answer all possible questions and give you the tools you need in the field of MCT.  

MCT: What is it?


1. MCT is a form of fat. You’ve probably heard of saturated and unsaturated fats, but you can also divide fats into short-chain, medium-chain and long-chain fatty acids. 

2. MCT stands for Medium Chain Triglycerides, or medium chain fatty acids. As the word ‘medium’ indicates, the chains of the fatty acids are medium in length, which in normal human language  means that they are digested more quickly and easily by the body. This allows you to quickly and effectively get the most energy from these fats. 

3. MCTs can be found in various natural sources such as palm oil and dairy products, but are mainly found in coconut oil. More than 50% of the fats in coconut oil consists of MCTs.  

Now of course you can consume a lot of dairy products or coconut oil to get it, but a better idea is to use MCT oil. This has everything to do with a much higher concentration of MCT. 

Perfect in a keto diet

mct oil keto diet

The ultimate goal of a keto diet is that your body burns your fat reserves instead of the carbohydrates you normally take in. This process can be much more stable by including MCT oil in your keto diet.  

This explains why taking MCT oil before exercise can ensure that fat instead of carbohydrates is used to create energy. So you generally need fewer carbohydrates for your energy, which of course fits perfectly within a ketogenic diet. 

MCT Oil Ratios

MCT oil consists of different acids, the most effective and common composition is a blend of caprylic acid (C8) and capric acid (C10). The lower the number, the shorter the chain of the fatty acids and the faster it is digested in your body.  

Coconut oil consists for the most part of lauric acid (C12), even though this officially falls under the medium-chain fatty acids, your body digests it as a long-chain fatty acid (LCT). MCT oil that consists of 60% C8 and 40% C10 contains all the good properties of MCTs that you need and is therefore more effective than pure coconut oil. 


How do you incorporate MCT oil in your daily diet? To benefit from the positive effects, a dose of about 10 ml is enough, which equates to a small tablespoon. 

Good quality MCT oil is tasteless and liquid, perfect for adding a dash to your smoothie, salad or even coffee! You can also use it for baking, for example. Note: it is better not to heat above 120 degrees. A selection of the possibilities: 

1. Add MCT oil to coffee and other hot drinks 

By adding it to your morning drink, you are not only assured of your intake of healthy fats, but it gives your body and brain the ultimate energy to start the day.


2. Add it to your keto smoothies.
Add 1 to 2 tablespoons of MCT oil to your daily smoothie for a boost of healthy fats and ketones. 

3. Use it in your keto condiments, dressings and sauces
Add it to your favorite keto dressings, condiments and sauces. Use a tablespoon or 2 in your dressing, or mix with olive oil, for example, depending on the consistency and flavor you want. 

4. Add MCT Oil to your shakes before and / or after your workout.
Supplementing your pre or post workout meal with a tablespoon of MCT oil can improve your performance, stamina and recovery. MCT oil as a pre-workout supplement can be great for people who are just starting the keto diet and who feel less energized than usual during their workouts. 

Because MCT oil provides an energetic body and mind, it is wise to take it in the morning or during the day, so that you do not lie awake too long.

5. Drizzle It Over Your Meal
If you want to add some extra fat to your keto meal, just drizzle some MCT oil over it. 

6. Make a quick keto chocolate sauce
Fancy some chocolate with your keto dessert? Try making a quick chocolate sauce by mixing cocoa powder and MCT oil together (add your favorite keto sweetener if you want some extra sweetness too). Drizzle this chocolate sauce to add some extra flavor and ketosis promoting fats to your keto dessert. 

7. Add MCT Oil to your keto fat bombs
As long as you are using a fat / oil that doesn’t melt at room temperature as your primary fat source, feel free to add some extra MCT oil or MCT oil powder to turn your fat bombs into ketosis-increasing fat bombs. Or simply take a sachet of the Go-Keto MCT bomb.


8. Take it right away

Because MCT oil is tasteless and odorless, it is possible to take your dose without having to add it to anything. You can do the same with MCT powder by adding it to a glass of water.