Do you know that among all the cooking oils coconut oil is best for weight loss?
Don’t be surprised; it is the BEST oil.
Till some years ago all saturated fat-rich oils and food items were outrightly condemned as bad for health by the ‘health gurus’. And coconut oil happened to be one among them.
Coconut oil got its bad name also because of some agenda driven by smear campaigns lead by the palm oil and vegetable oil business lobbies.
Coconut oil and coconuts are daily consumed by lots of people living in certain regions of India, the Philippines, and the Pacific Islands. Interestingly, those people mostly do not suffer from obesity or heart diseases.
This oil is healthy because of its good effects on metabolism caused by the unique combination of fatty acids in it.
Let us dive into the details of how ‘coconut oil weight loss works as a dietary supplement.
How Does Coconut Oil Help Weight Loss?
Indeed, most types of fats are not good for health.
However, coconut oil is very different from other fats in other cooking oils and food items.
It is the composition of the fatty acids that make all health differences.
Coconut oil is mostly made up of medium-chain fatty acids (medium-chain triglycerides).
The medium-chain fatty acid (MCT) is extremely metabolic friendly, unlike the long-chain fatty acids.
The long-chain fatty acid does not get fully metabolized, and the unused fat becomes fat deposits and bad cholesterol. Whereas the medium-chain fatty acid quickly gets processed in the digestive tract and send to the liver for converting it into ready-to-use energy or ketone bodies.[4,5,6,7]
Unlike long-chain fatty acids, our body has less efficiency in storing medium-chain fatty acids. At least, this is what has been proved in some animal studies on rats.
Weight loss with coconut oil is possible because the medium-chain fatty acid in it boosts metabolism and utilizes it for the immediate energy consumption required by the body.
The person who consumes coconut oil will not gain weight because the fat contained in this oil is hardly stored by the body. Coconut oil is the best cooking oil you can use without the fear of weight gain.
Helps In Suppression Of Appetite
Eating more calories than required by the body is the cause of most obesity issues.
It is easy to lose weight by making your body burn more calories than you consume.
Today with the advanced food processing techniques and more variety of globally sourced tasty dishes easily available to us, the eating habits of our have changed a lot. Food addiction is also becoming a serious health concern for many.
It is really difficult to track the number of calories eaten as we have different types of food daily.
To put it plainly, most of us cannot keep a check on the calories we consume daily.
Thus, the best option to limit the daily calorie intake is to take recourse to natural food that will suppress the appetite.
The comparative studies on different types of fats have shown that containing medium-chain fatty acid suppresses the appetite faster than the rest.
The calories from long-chain fatty acids are less filling. They unconsciously prompt the person to consume more calories each time.
Another reason for faster satiation or appetite suppression is the faster metabolizing and conversion of medium-chain fatty acid (in coconut oil) into instant energy and ketone bodies reserves by the liver. A sudden increase in ketone bodies acts as a signal to the brain to immediately suppressing the appetite.[12,13,14]
There are study results that have shown how eating more MCTs rich fats leads to a drastic reduction in calorie intake each time.
Coconut oil works well for weight loss, as it boosts fat burning and suppresses the appetite.
Boosts Metabolism And Faster Burning Of Calories
All foods are not equal when it comes to metabolism. Some foods and nutrients are easily metabolized than others.
The metabolic pathways for different types of foods also vary in their capacity to absorb nutrients and calories.
Interestingly, lots of calories need to be burned just to digest some type of food. No wonder, why do we feel so sleepy after having certain kinds of foods.
The coconut oil rich in MCTs increases energy expenditure. The comparative studies among various fats showed that coconut oil consumption results in a much higher metabolic rate than the rest.
As per the comparative analysis of several studies on fat consumption, it was found that about 30 grams of MCT consumption per day increased energy expenditure by 5%; increased burning of about 120 calories per day.[17,18]
It just means that calories got from coconut oil do not add up to the fat storage in the body, but they are burned off very quickly.
Fat from coconut oil has much higher calories burning effect than the calories got from other commonly used healthy fat sources like olive oil and butter.
Promotes Faster Belly Fat Reduction
Visceral fat accumulation is the unhealthiest fat storage within the body. Large storage of belly fat is a visible sign of the person’s ill health.
Some studies have shown that two tablespoons of coconut oil included in the daily diet can bring about a significant reduction of belly fat in 8 to 14 weeks.
Coconut oil for losing weight is effective as it boosts metabolism and suppresses the appetite. Of course, the results are not immediate, but weight loss happens within a couple of months provided you restrict the intake of bad fats and high-carb foods.
One of the studies included 40 women who were given 30 grams of soybean or coconut oil for a month. (19)
The result of this study indicated those women on the coconut oil diet reduced belly fat whereas the others on soybean oil did increase the waist circumference. The coconut oil boosted the HDL cholesterol and reduced LDL cholesterol, but the soybean oil diet produced just the opposite of it.
There is another study on obese men showed that 30 grams of coconut oil intake for 4weeks reduced waist measurement by 2.86 cm or 1.1 inches.
However, the studies also indicated only average weight loss results from coconut oil although it is excellent for reducing belly fat.
Coconut oil’s effectiveness in reducing belly fat is a big health advantage as excessive belly fat can lead to the development of inflammation, cardiovascular diseases, and diabetes.
Coconut oil’s weight loss effects are great as it will not contribute to the addition of bad fat deposits in the body.
It is a good idea to use coconut oil as your choicest oil for cooking, food seasoning, recipes’ ingredient, or even direct daily consumption of one or two tablespoons of this oil.
If coconut oil is combined with other weight-loss diets and physical workouts, you can certainly be free of unhealthy body fat.
Even the little effects of appetite suppression and improved metabolism promoted by healthy foods like coconut oil will make a big difference to the overall weight-loss advantages.
You should certainly start including coconut oil as a food-based weight loss diet.
Low Calories In Coconut Oil
All fats are usually high in calories, and all edible oils are rich in fat. A gram of fat has about nine calories in it.
Therefore, 30 grams of coconut oil per day will add up to 270 calories intake. This means, if you are on a calorie-restricted diet, you need to reduce the calorie intake from other diets.
If you are already having more than the required amount of calories from other diets, and over the top of it, you decide to add 30 grams of coconut oil to your daily diet, then you are not going to achieve any weight loss results with this diet.
So the best solution for managing your body weight is to avoid other cooking oils with bad fats. Adopt coconut oil for cooking as it will boost the metabolism and suppress the appetite.
Remember that every one gram of coconut oil has about nine calories in it. Even though coconut oil is good, the consumption is certainly going to add a big amount of calories to your diet.
For the best weight loss results and good health, you should be fixing your daily coconut oil consumption between 20 to 30 grams per day. Two tablespoons of coconut oil per day are ideal as going by the results shown by some of the studies.
Again it is important to note that this oil gives maximum health and weight loss benefits when it is used in combination with other healthy whole foods from plant and animal sources.
For more info on the multiple benefits of coconut oil, you may also read the other posts on this website on coconut oil for hair growth, coconut oil for skin, and the benefits of using coconut oil for cooking.
How To Use Coconut Oil For Weight Loss?
You can have two options in using coconut oil for losing weight in your diet.
First of all, replace the other cooking oils you use, with coconut oil. Good cooking oils are very few as most of them have a high amount of long-chain fatty acid in them.
The other method is to drink one tablespoon of coconut oil about 20 minutes before the meal; preferably before lunch and dinner.
Normally the coconut oil stays in the solidified form at a temperature below 76F. If it is in solidified form, mildly warm up to liquefy the oil.
There is no issue if you can eat the solidified coconut oil lumps; they will quickly get melted in the stomach.
It is better to limit the consumption of this oil to about 30 grams per day (270 calories) as you need to limit the total calorie intake per day for maintaining a healthy body weight ratio.
Coconut oil tastes pleasant, but those who are not used to the direct consumption of oil may experience a bit of discomfort until they get used to it.
Always make sure to use 100% pure virgin coconut oils for the best health rewards.
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