Coconut oil is thought by many to be one of the best foods for losing weight. However, there needs to be more consistency in the research on whether or not coconut oil alone can help people lose weight. Studies of medium-chain triglyceride (MCT) oils typically provide the basis for health claims regarding consuming coconut oil for weight loss.
Capric and caprylic acids are examples of MCTS, in trace amounts, in coconut oil. However, approximately 50%. Lauric acid is present in coconut oil. Lauric acid is sometimes referred to as an MCT, but in reality, it is somewhere between an LCT and an MCT. Lauric corrosive contains 12 carbon atoms. Yet the MCT oil’s MCTs commonly contain six to 10 carbon particles.
Reasons Why Coconut Oil Aids in Weight Loss
Enhancement of Satiety
The sensation of fullness that comes after eating is referred to as satiety. Because it kills the appetite, satiety is crucial to weight loss. Satiety may be increased by eating foods high in fat.
In a 2016 study, 36 participants’ appetites were compared between coconut and sunflower. During the study, the researchers instructed the participants to consume ice cream with varying ratios of coconut oil to sunflower oil 45 minutes before consuming their dinner.
Even though those who consumed more coconut oil in their ice cream ate less for dinner, they ate more calories from snacks later. According to these findings, coconut oil alone will not result in significant weight loss. However, people shouldn’t be put off by this using coconut oil.
Effects on Metabolism
The MCTs in coconut oil may stop fat storage in the body. Because they have shorter carbon chains, the body can break down MCTs quickly. In contrast to LCTs, MCTs are transported by the body directly to the liver, avoiding the lymphatic system.
The liver quickly converts MCTs into ketones and energy. Fat metabolism produces ketones as by-products. Ketones, according to some, are more effective energy sources than glucose, the body’s usual primary fuel source. MCTs may have a thermogenic effect on the body because it quickly utilizes them. According to a meta-analysis in 2015, substituting MCTs for LCTs in one’s diet may result in a modest decrease in body weight, visceral fat, and total fat. According to its findings, the coconut oil did not increase thermogenesis.
Different Ways to Use Coconut Oil for Weight Loss
Coconut Oil Supplements
Coconut oil supplements can be consumed. Because coconut oil suppresses appetite, it can help you feel fuller for longer and avoid food cravings.
Coconut oil can be taken in capsule form because supplements are convenient and allow for dosage control. Since most supplements contain between 1 and 3 grams of coconut oil per capsule, obtaining one tablespoon of coconut oil may take approximately 13 capsules. However, coconut oil can be consumed in much better ways. To consume less food, purchase a jar of high-quality extra virgin coconut oil and consume a spoonful before meals.
Bake with Coconut Oil
Coconut oil can be used to bake cakes, cookies, and brownies. It simply substitutes coconut oil for regular oil in a 1:1 ratio. Before combining the eggs and milk with the coconut oil, let them come to room temperature. This will prevent the batter from sticking together.
According to a study, adding coconut oils to food makes the stomach bigger, making more of the hormone leptin, which makes us feel full. In addition, some researchers discovered that eating foods high in saturated fat can make you feel fuller longer than eating foods high in monounsaturated fat.
When you want to stir fry or sauté vegetables, eggs, fish, or meat, you can use this oil instead of olive oil.
Cook with Coconut Oil
This oil stays stable even at high temperatures thanks to the saturated fatty acids it contains. However, it is essential to be aware that coconut oil, in contrast to canola oil and soybean oil, has a relatively low smoking point.
As a result, if they are used to deep fry food, they may produce carcinogens. Therefore, avoid deep-frying foods with coconut oil. Soybean oil and canola oil, which have higher smoking points, can be used instead. Olive oil, on the other hand, has moderate smoke points.
This MCT-rich coconut oil can be used instead of conventional cooking oils except for deep frying. You will be able to include coconut oil in your diet this way. This oil can make popcorn, curries, and even soups and stews by drizzling them over them. Additionally, you can cut calories by adding coconut oil to boiled rice.
Add Coconut Oil to Drinks
One of the most common and widely used ways to include coconut oil in one’s diet is to use it in drinks. As previously mentioned, coconut oil can be added to various beverages, including coffee, tea, herbal teas, plain hot water, and smoothies. You can also use it to make a coconut matcha latte or add it to smoothies.
Men who participated in a 4-week study with 20 obese adults saw significant reductions in waist circumference when they consumed two tablespoons of coconut oil. Therefore, if you want a beautiful, slim waist, why not add one tablespoon coconut oil?
Consume One Spoon of Coconut Oil Daily
Coconut oil, like all other oils, has saturated fats, which means it has calories. Therefore, consuming coconut oil in moderation is essential. Start with one tablespoon per day.
In a study, researchers discovered that coconut oil could help reduce inflammation and raise HDL cholesterol levels, which helps prevent heart disease. Additionally, it may increase insulin sensitivity.
However, even after consuming coconut oil for an extended time, most novices report feeling queasy upon beginning this routine. Your daily consumption of coconut oil should be at most three tablespoons. Keep in mind that anything too much can be harmful.