Coconut, which has been used for centuries by human civilization. We now are very much aware of how coconut is helpful in maintaining our health. Coconut oil which is considered as world best weight loss friendly fat. It contains unique combination of fatty acids which helps in increasing the metabolism of body. Several studies have shown that adding just coconut oil in your diet could actually help in your weight loss as per experts. We shall see how we can use Coconut oil for weight loss in following discussion.
How Coconut Oil helps in weight loss?
High in Medium Chain Triglycerides, Fatty Acids That Boost Metabolism
Coconut oil is different from other fats in our diet. Most foods contain predominantly long-chain fatty acids, coconut oil consists almost entirely of Medium Chain Fatty acids. These are sent straight to the liver from the digestive tract, where they are used for energy or stored into Ketone body.
Studies have shown that medium chained fats are stored less then the long chain fats. In one study, rats were overfed with either long chain or medium chain fats. The rats fed the medium chain fats gained 20% less weight and 23% less body fat. [Source]
Increases Metabolism and Burns calorie fast
The different types of foods we eat can have a huge effect on our hormones and metabolic health. One of the most important property of coconut oil is that it is “thermogenic” . Which means, eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats. In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about .[Source]
So, calorie from coconut oil is NOT the same as a calorie from olive oil or butter(although these fats are perfectly healthy too).
Coconut oil reduces Appetite and keeps you full
If your body expends more energy (calories) than it takes in, then you will lose fat. But even though it is true that we need to be in a calorie deficit to lose weight, it doesn’t mean that calories are something that we need to count or be consciously aware of. Many studies on medium chain fatty acids show that, compared to the same amount of calories from other fats, they increase feelings of fullness and lead to reduction in calorie intake.[Source]
Coconut Oil helps to reduce lower abdominal fat
In this study, coconut oil did not cause overall weight loss compared to soybean oil, but it did lead to a significant reduction in belly fat. Abdominal fat, also called visceral fat or belly fat, is the fat that tends to lodge around your organs and cause inflammation, diabetes and heart disease. Any reduction in abdominal fat is likely to have very positive effects on your metabolic health, longevity and drastically reduce your risk of chronic disease. This is how Coconut oil for weight loss actually helps.
Massaging/ Applying Coconut Oil on your skin
From many centuries people in South Asia specially India, Indonesia and other South East Asian countries have been using coconut oil as an alternative to body lotions. Although , applying coconut oil will not eventually lose weight but it can manage cellulite, an often undesired effect of weight gain. Using Coconut oil for weight loss , we can make following scrub at home.
To make a coffee scrub, mix the following ingredients:
- ¼ cup coffee grounds
- Add ¼ cup sugar
- Mix ¼ cup coconut oil
In the shower, massage the scrub into your skin and rinse. Store extra scrub in a covered container.
Replace vegetable oil and butter with coconut oil
You can add coconut oil in your diet. Which means more calorie intake. but as we mentioned above, this is a good calorie which will not affect a lot your body instantly. If it is included in diet in a appropriate limit, it will help you lose weight a much faster and healthier way.
You can saute just about anything in coconut oil. Virgin, unrefined coconut oil is generally regarded as healthier, but it can have a strong coconut flavor.
Use a refined coconut oil if you’re cooking something savory that won’t benefit from a subtle addition of coconut flavor. However, you’d be surprised that foods like kale, curries, shrimp and even eggs taste great when cooked in coconut oil.
Replace Egg with Coconut Oil in Baked Goods
One tablespoon of coconut oil can replace one egg in baked goods. Although the coconut oil contains a few more calories—one tablespoon of coconut oil has 120 calories, compared to about 70 in a large egg—you’ll benefit from the MCTs in the coconut oil.
It keeps your hormone balance in check
Without the fatty acids that coconut oil contains, your body won’t be able to regulate things like sex-drive, thyroid function, digestion and metabolism.
Coconut oil helps to promote the production of very healthy hormones which reduces stress levels, improve digestion and increase energy.
Plus it helps to burn excessive fat from your thighs, butt and waist.
It regulates your Blood sugar levels
Your pancreas will thank you for consuming coconut oil. That’s because the pancreas will be less stressed to produce insulin more efficiently.
When your body has the exact amount of insulin needed, your cells will receive the glucose they need to fuel your daily activities.
When you consume coconut oil daily it will help to maintain and stabilize your blood sugar levels by promoting the efficient production and usage of insulin which will provide glucose to give you energy to help you lose weight.
How to take coconut oil for weight loss?
20 minutes before your meal is the best time to take your coconut oil.
It will greatly reduce your appetite and help you feel more full quickly and be satisfied with smaller portions of food.
To liquefy coconut oil mix it in a mug with water or green tea.
Make sure that you stir so that it melts the coconut oil and becomes more fluid.
Follow the guidelines below when taking coconut oil before each meal
- If you weigh between 90 to 130 lbs take 1 tablespoon of coconut oil before a each meal.
- And if you weigh 131 – 180 pounds take 1.5 tablespoons of coconut oil before each meal.
- Or If you’re over 180 pounds then 2 tbsp before each meal will suffice.
How much quantity to add into Diet?
It should be kept in mind that coconut oil is at. Fat has 9 calories per gram… and coconut oil is no exception.Therefore, if you are eating a fixed amount of calories and then add coconut oil on top of that, then it’s likely to make you gain weight, not lose.
However, most people aren’t counting calories and eating a fixed amount per day.
In these cases, adding coconut oil to your diet will reduce your appetite and probably make you eat less of other foods instead.
It’s also important not to go overboard and think you need to add tons of coconut oil to your diet to reap the benefits. The studies above used about 30 grams per day, which equals 2 tablespoons.