Are you thinking to try coconut oil for weight loss?
Coconut oil is deemed to be the friendliest fat for weight loss. It contains fatty acids that are beneficial to boosting metabolism.
Studies revealed that coconut oil helps to lose fat, particularly in the abdominal cavity. This essential oil is composed of 90% saturated fat. However, scientists said that it also contains lauric acid that provides a better effect to your heart as compared to other saturated fats.
This is the reason why health experts allow adding coconut oil to your diet if you’re on your quest to lose weight. There are reports that people from countries in which coconut products were stapling in their diets have fewer weight issues. Likewise, the risks of developing cardiac diseases are at minimal rates.
Does Coconut Oil Help with Weight Loss?
Metabolism plays a significant role in weight loss effort. Your body will burn more calories if your metabolism is at par.
Coconut oil has the thermogenic property that’s why adding it to your diet increases fat burning or energy expenditure. In fact, 1 to 2 tablespoons of coconut oil a day can help you burn about 120 calories a day (1).
Another study shows 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches (2).
Several studies confirmed that the calorie from MCT fats is different from butter or olive oil. The calories in MCT are converted into energy that is used by the muscles and organs of your body.
Here are some ways on how coconut oil helps to lose weight:
- Coconut oil reduces appetite
Weight loss is all about the calorie intake and the calorie consumed. Obviously, if you’re using more energy than what you take in, most likely you’ll lose fat.
Many people who want to lose weight were conscious and counting the calorie intake. This should not be the case because our body has the capability to remain healthy and lean in its natural environment.
Coconut oil is very effective in reducing appetite. Likewise, the MCT fats present in this oil makes you feel full longer, thus prevents overeating that eventually leads to a reduction in calorie intake.
The reduction in appetite is also related to the metabolizing process of your body. When you consume coconut oil, your liver produces ketone bodies that also reduce appetite. That’s why if you take in MCTs during breakfast, your appetite decreases thus fewer calories will be consumed at lunch.
- Coconut oil makes you feel satiated
If you feel hungry after a couple of hours eating your meal and craving for a snack here and there, it won’t help you lose weight.
It does not necessarily mean starving yourself, but you should re-evaluate your meals. You should eat foods that can make you feel full longer such as fiber, protein and healthy fats like coconut oil.
The MCFA content of coconut will curb your mid-morning snacking. You can use coconut oil instead of butter on toast or add coconut oil to a cup of coffee or smoothie.
- Coconut oil burns belly fat
If your belly fat is pouring over when you zip or button your jeans, then it’s about time to find a way to lose your belly fat.
Belly fat is hazardous to your health because there’s great possibility that fat may accumulate in between your organs.
This fat is known as visceral fat that is associated with heart disease, diabetes and cancer. Researchers say that adding coconut oil to your diet can help rid belly fat.
- Coconut oil boosts digestion
Proper digestion of foods plays an essential role to lose weight. The MCFA molecules present in coconut oil helps to break down the foods for easy digestion. This will reduce the stress of the process, particularly in your digestive system and pancreas.
However, if the digestive system is not working well, the minerals and nutrients found in the foods you eat won’t be able to penetrate into your intestines and bloodstream.
To improve digestion, you should add coconut oil to your diet to stimulate weight loss and make you feel lighter and healthier.
- Coconut oil good for your thyroid
Coconut oil is high in saturated fat, lauric acid, and medium chain fatty acids. Its particular fat balance is nourishing to the thyroid (3).
How to Eat Coconut Oil for Weight Loss?
Coconut oil is one of the considered super foods that claim to help lose weight. Research showed that organic virgin coconut oils provide many health benefits such as shedding extra pounds.
You should use virgin coconut oil to ensure that there are no chemicals present on it. You can eat coconut oil for weight loss in several ways such as the following:
- Nut butter
If you will prepare nut butter, you can add two tablespoons of coconut oil into the ground almonds or cashew nuts. This won’t only make the mixture buttery and smooth but healthy as well. It can also help to lose weight naturally.
- Baked foods
Coconut oil is a healthy alternative to butter if you want to bake cakes, muffins, brownies and cookies. But, make sure to use the right ratio of coconut oil.
- Roasted vegetables
Grilled vegetables are also healthy options if you want to lose weight. You can brush coconut oil into your vegetables if you want to grill them.
Using coconut oil when cooking popcorn is a healthy choice instead of using butter. This will help to succeed in your weight loss efforts.
How Much Coconut Oil for Weight Loss?
In spite of the many health benefits that coconut oil has to offer including fat and weight loss, it makes sense knowing how much coconut oil you need to consume.
To achieve desirable results while adding coconut oil to your existing diet, you should replace some fats such as butter or canola oil with coconut oil.
As mentioned and recommended in the book “The Coconut Oil Miracle“, you can consume coconut oil at least 3 tablespoons a day to enjoy the health benefits.
Start slowly don’t eat too much. At first one teaspoon per day, and increase by a teaspoon per week until you reach about three tablespoons a day.
The powerful nutrients of coconut oil remain the same either on solid or liquid form. However, you should ensure consuming high-quality oil. It should be pure, extra virgin and unrefined.
This means that there should be no chemical added. Likewise, it shouldn’t undergo high heat levels to ensure that the good nutrients are preserved. But, you should expect that coconut oil does expire and should be used within its shelf life.
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.