Start with 1 teaspoon per day
Increase slowly to 1 tablespoon per day if tolerated
Take it with breakfast or before a workout
Mix it into coffee, tea, smoothies, or salad dressing
Use it to replace other calorie-dense fats, not add on top of them
Track total daily calories to avoid overeating
Pair it with a high-protein, lower-calorie diet
Use it consistently as part of a calorie deficit
Stop or reduce use if it causes stomach upset
Avoid taking large amounts at once
Choose pure MCT oil without added sugars
Check with a healthcare professional if you have liver, digestive, or metabolic conditions