The capric acid in XCT Oil doesn’t break down into ketones as quickly as pure caprylic, but capric acid is more affordable (but still works) so you can save money by going with the XCT.  XCT Oil still goes to brain energy, just not as quickly as Brain Octane. Both can be used for energy without processing by the liver, unlike many other fats and oils.
Hallberg suggests caution, however, around very long fasts lasting multiple days. “If you are skipping meals because you are not hungry from doing a proper low-carb, high-fat diet that is just fine.” She is concerned, however, about very long fasts in which people are ignoring hunger signals and for the potential for a dangerous physiological fluid and electrolyte imbalance called refeeding syndrome that can arise after very long extended fasts, lasting many days, when normal eating is resumed.
We now know that ideally MCT oils like coconut oil should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.
It requires a pit stop in the liver rather than getting immediately converted into energy like the other MCTs above. This is why it is more accurately described as an LCT, not an MCT like marketers claim. It raises cholesterol more than any other fatty acid (not necessarily a bad thing.) It is also commonly cited as having antimicrobial benefits, which it does…except the shorter chain MCTs are more effective against aggressive candida yeast and even gonorrhea and chlamydia (as a monoglyceride).[3][4]
Is pasta good or bad for you? Pasta is a staple food in many diets. It is quick, inexpensive, and filling. However, some types of pasta may be unhealthful and add too many calories to a person's diet without providing much nutrition. In this article, learn which types of pasta are good for you, as well as how to create a healthful pasta-based meal. Read now
So while some marketers of MCT oil might claim that their products contain more concentrated and diverse MCTs than real coconut oil does, it might be because they’re chemically altered. It could even have “filler” oils like omega-6 polyunsaturated fats. Another factor to consider is that most MCT oils on the market are manufactured via chemical/solvent refining, which can mean they require using chemicals like hexane and different enzymes and combustion chemicals.
Want even more inspiration? Sign up for our Fresh Fridays newsletter. Our bi-weekly e-newsletter delivered right to your inbox celebrates the Mediterranean Diet and its remarkable health benefits. Each issue includes delicious recipes that will remind you just how easy it is to enjoy beautiful, simple, economical, and easy-to-find Mediterranean foods. 
This supposedly “good” monounsaturated fat-rich meal, in effect, elevated blood fats and crippled the workings of the endothelium (the inside skin of the arteries), putting the squeeze on blood flow and reducing the arteries’ ability to deliver more blood to tissues. Research has shown that things that impair endothelial function in the short term usually contribute to clogged arteries in the long run. No problems with impaired endothelial function occurred with meals enriched in other parts of the Mediterranean diet, such as vegetables and fruits.

Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
In this new study published in the European Journal of Nutrition, researchers from the Federal University of Viçosa in Brazil,  had a group of middle aged, overweight women receive a high fat breakfast that included 25 ml of oil. One group was given olive oil while the other group was given soybean oil. The oils were added to shakes that were consumed every morning. The participants were following a calorie restricted diet prescribed by a dietitian. After 9 weeks on this diet, both groups had lost weight, although the olive oil group had lost more weight but also more body fat. In fact, the olive oil group had 80% more body fat loss than the soybean oil group. The researchers noted that the results indicate that extra virgin olive oil should be included into calorie restricted programs for obesity treatment.
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We require these two ingredients (Fat + carbohydrates) to be eaten around the same time in order for our bodies to store/produce fat. If we are unable to store or produce any new fat, then any time that our body isnt given enough energy (such as through the sugars and starches we eat), it will be forced to break down old fat in order to meet our energy needs. In the world of dieting, we call this weight loss. Ketosis is the exploitation of this chemical nature of our body. One may either eat mostly carbohydrates with little to no fat, in order to achieve ketosis (you must eat protien though or your body will burn your muscles away in search of protien–luckily many grains are a good source of potien), or you can focus on eating fat and cut out most carbohydrates (leaving up to 20 to 50 carbs left in a daily intake)(again, ensuring that you do take in protien evrryday or else your body will burn your muscle as well as fat to meet its needs).

A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater increase in HDL and LDL cholesterol compared with the low-fat diet at one year. [10] The authors acknowledged the small weight loss difference between the two diets of about 2 pounds, and that compliance to the ketogenic diet declined over time, which may have explained the more significant difference at one year but not at two years (the authors did not provide additional data on this).


Concentrated MCT oils are often derived from “a blend of coconut and palm oils.” I personally always look for MCT oils sourced only from coconut oil  or sustainable and rainforest friendly palm oil because the palm oil industry is responsible for the deforestation for large parts of the rainforest. Thousands of acres of rainforest are being destroyed to make room for palm production. This has also driven many animals out of their natural habitats and greatly threatens species like the orangutan and Sumatran tiger, which are both in danger of extinction.
Hi, my name is Kate and I would like to share my story. Up until about 2 years ago, I was 30 pounds overweight. Over the years I had followed many different diet plans, but failed every single time. I was "blessed" with a pear shaped body and no matter what i did, I always retained lots of stubborn fat in my lower body. Everything changed when I found the right diet program. Read my story here ==> http://bit.ly/mydietstory
We know inflammation caused by following these flawed guidelines is the true villain. Rather than demonize fat, we need to restrict sugar and carbohydrates that break down to sugar, along with inflammatory omega 6 fats. Instead, we want more omega 3 fats and MCTs like coconut oil, which can help you to lose weight and become healthy and vibrant. Quality matters here, not quantity.

In the end, I'm pleased with my keto diet results both internally and externally. I lost 4 pounds in two weeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. While the ketogenic diet may not be my go-to on a regular basis, Dr. Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. Axe says the odds are in my favor. "Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time," he says.
Welcome to Keto! I cannot say enough good things about it! Your starting macros really depend on a few factors: current weight, height, approximate body fat, activity level, age, and gender. Its also important to figure out your BMR and daily calorie allotment. Each person is different; there is no way I could eat 150 grams of fat and get in a good amount of protein while remaining under my calorie limit for the day (1300). It is recommended that you re-calculate these numbers if your activity level or weight changes. Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use: https://keto-calculator.ankerl.com/
The long-term effects of the keto diet aren’t clear. The fact that the body can derive energy from ketones is an evolutionary adaptation that helps people survive during periods of starvation, when glucose isn’t available to power the brain, points out Charlotte Vallaeys, a nutritionist and a senior food and nutrition policy analyst for Consumer Reports.
Great article and very inspiring. I am very interested in the Keto lifestyle. My husband has Chrons disease and a friend of ours was telling us about the Keto diet. From the research I have done this seems very beneficial. However, I am struggling with the meal planning part of this. I currently plan our meals and grocery shopping weekly and know if I had a meal plan/recipes that we could be very successful. Do you have recommendations or suggestions on a place to find this?
Yet it’s an incredibly well-rounded way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting as other diets do. And with the emphasis on healthy fat, it’s satisfying, too. That said, the 2019 U.S. News & World Report Best Diets ranked the Mediterranean diet as No. 1 for Best Diets Overall and it ranks 17 in their list of Best Weight-Loss Diets. (3) The reviewers note that it’s not a slam dunk, and all depends on how you eat. Even healthy diets like the Mediterranean aren’t free-for-all eating plans.

As you start removing carbohydrates from your body, your body will begin using the glycogen stored in your liver and muscles as its primary fuel source. This is exactly what you want, because once your body gets through the glycogen, it will start burning fat instead of glucose. And when this happens, you’ve made it to the holy land: ketosis. We’ll talk more about this in Phase 2.
If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snacktime, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie), and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.

It also may help stave off chronic diseases, like heart disease and type 2 diabetes, as well as act protectively against certain cancers. (34) The diet is also a boon to mental health, as it’s associated with reduced odds of depression. (34) There’s even some data to suggest it can be supportive in relieving symptoms of arthritis, according to a paper published in April 2018 in the journal Frontiers in Psychology. (35)
There has also been increased interest in the diet’s effects on aging and cognitive function. [9-11] Cell damage through stress and inflammation that can lead to age-related diseases has been linked to a specific part of DNA called telomeres. These structures naturally shorten with age, and their length size can predict life expectancy and the risk of developing age-related diseases. Telomeres with long lengths are considered protective against chronic diseases and earlier death, whereas short lengths increase risk. Antioxidants can help combat cell stress and preserve telomere length, such as by eating foods that contain antioxidants nutrients like fruits, vegetables, nuts, and whole grains. These foods are found in healthy eating patterns like the Mediterranean diet. [12] This was demonstrated in a large cohort of 4676 healthy middle-aged women from the Nurses’ Health Study where participants who more closely followed the Mediterranean diet were found to have longer telomere length. [12]
Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.
My dad was diabetic even though he was a competitive cyclist and ate "healthy". I grew up in a Weight Watchers household where everything was sugar-free and fat-free. Back then, if you had diabetes, you switched your white bread, rice, and pasta to whole wheat and you were fine. My dad died of pancreatic cancer when I was 19 years old. They say there’s no cause for this cancer, but I think the stress from his diabetes on his pancreas had a lot to do with it.
What is it about anti-inflammatory foods that helps boost your mood and mental health? Inflammation is frequently named as the root cause of many mood and psychiatric conditions, including schizophrenia, obsessive compulsive disorder, depression, anxiety, fatigue, and social withdrawal. The same lifestyle habits that tend to activate inflammation— such as a poor diet, chronic stress and sleep deprivation — also tend to produce brain states that contribute to mental illness. (13) A nutrient-dense diet seems to help directly protect parts of the brain, while other dietary/lifestyle changes like getting good sleep, having a mindful approach to meals, planning meals ahead of time, and limiting stress can also lead to a calmer mindset. (14)
MCT (Medium Chain Triglycerides) are a particular type of beneficial fat that requires minimal action from the liver to convert directly into fuel in the form of ketones. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. ATP energy is what allows every muscle to move inside your body. You may have heard people discussing the ketogenic diet, which is a diet designed to help the body run on ketones (from fats) rather than glycogen (from carbohydrates). This state is called ketosis. For anyone on a ketogenic or low carb diet, MCT oil is pure gold. But you don’t need to go full ‘keto’ to benefit from ketones.
Weight loss caused by low-carb diets isn’t just because of a loss of “water weight”. In research studies that measured change in body fat, subjects eating low-carb diets had a greater loss in body fat than those eating low-fat diets. Additionally, keto diets lead to a greater reduction in waist circumference, a critical indicator of harmful stomach fat.
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After 12 weeks, the decrease in body weight and body fat was significantly greater in the MCT group than in the LCT group. The decrease in the area of subcutaneous fat in the MCT group was also significantly greater than that in the LCT group, which suggests that the MCT diet might be able to help reduce body weight and fat in individuals who need to lose weight. (3)

What are the health benefits of olive oil? Olive oil plays a big part of the Mediterranean diet, and people now eat it worldwide. It is rich in monounsaturated fatty acids, which are considered healthy fats. In this article, we go into detail about the many ways oil olive may be healthy for people, including reducing breast cancer risk and preventing strokes. Read now

These are the widely recognized LCTs, or long chain fatty acids in coconut oil, mostly saturated, including stearic acid (C18:0), oleic acid (C18:1), and linoleic acid (18:2). The exact percentage of each depends on the region the coconut is grown, time of harvest, and other growing variables. They are good as a fuel source, but they are also widely available in other oils, and you won’t benefit from eating a lot more of them compared to eating true medium chain fatty acids.


There’s room for interpretation in the Mediterranean diet, whether you prefer to eat lower carb, lower protein or somewhere in between. The diet focuses on consumption of healthy fats while keeping carbohydrates relatively low and improving a person’s intake of high-quality protein foods. If you refer protein over legumes and grains, you have the option to lose weight in a healthy, no-deprivation-kind-of-way with a high amount of seafood and quality dairy products (that simultaneously provide other benefits like omega-3s and often probiotics).
Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on the digestive symptom, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat. Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on. (8)

Evidence suggests that the Mediterranean diet serves as an anti-inflammatory dietary pattern, which could help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes. (9) One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels, makes us gain weight and keeps the weight packed on despite us dieting.

Furthermore, the participants who ate the low-carbohydrate diet lost an average of 0.8% body fat while those that ate the low-fat diet gained an average of 0.7% body fat. [18] This suggests that a higher fat diet may improve may lead to more favorable changes in body composition. Subjects in both groups notably reduced their waist circumference. [18] However, the reduction was greater for the low-carbohydrate group. [18]
According to the American Heart Association, the Mediterranean diet is higher in fat than the standard American diet, yet lower in saturated fat. It’s usually roughly a ratio of 40 percent complex carbohydrates, 30 percent to 40 percent healthy fats and 20 percent to 30 percent quality protein foods. Because this balance is somewhat ideal in terms of keeping weight gain and hunger under control, it’s a good way for the body to remain in hormonal homeostasis, so someone’s insulin levels are normalized. As a byproduct, it also means someone’s mood is more likely to stay positive and relaxed, energy levels up, and physical activity easier.
Butter vs. margarine: Which is most healthful? Many people are unsure whether butter or margarine is better for their health. While butter is a dairy product containing saturated fats, margarine consists of plant-based oils and often contains trans fats. We provide the nutritional breakdowns for both products and explain how to make the most healthful choice. Read now
Complex high fat foods such as extra virgin olive oil, when eaten with a wide variety of other healthy polyphenol-dense foods, provide the basis for a rich and diverse community of gut microbes. This diversity is increasingly being shown to be important for our health. The original PREDIMED study didn’t measure gut microbes directly (although subsequent research is doing so) but the striking benefits of the Mediterranean diet and particularly extra virgin olive oil are that they are superb gut microbe fertilisers and improve gut health.
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