In case you want to eliminate the extra pounds or you simply want to maintain the current weight, the consumption of coconut oil can definitely help you achieve your goal.
Up until recently, health advocates didn’t really favor the coconut oil due to its high saturated fat content. However, it recently became regarded as much healthier and it became considered as an ingredient which can help people lose the few extra pounds accumulated over time.
Even though coconut oil is made up of 90 percent saturated fat, many scientists claim that this fat is much healthier variant in comparison to other saturated fats. It is so because the fats are comprised of lauric acid, a medium-chain saturated fatty acid (MCT), which is proven to have a better effect on the heart than other fats.
Taking into consideration the aforementioned facts, feel free to include the coconut oil into your diet in order to stay healthy as well as to lose some pounds.
The reports from countries, such as Philippines and India are supporting these claims. The diets in these countries are mainly based on coconuts and coconut products. People living these countries and following the coconut-based diet tend to have minimal rates of cardiac diseases and less weigh issues in comparison to the ones from the developed countries.
Coconut Oil Boosts Metabolism
Metabolism has a huge role in weight loss process. The faster you can get your metabolism going, the more calories you actually burn.
The coconut oil can help you in getting your metabolism going, because it is a “thermogenic”, meaning that it tends to increase the amount of fat burning when you eat. It is much more effective that the other oils you normally consume.
Coconut Oil and Weight Loss – The Studies :
Study 1
In this study, participants who were given 1-2 tablespoons ( 1 ounce) of medium chain fats (found in coconut oils) managed to burn extra 120 calories on daily basis. Those who are counting the calories in order to lose weight will be happy to learn about this.
Study 2
In another study, 31 participants (men and women) who were trying to lose weight were given a spoonful of coconut or olive oil on daily basis for 4 months. The men consumed about 2 tablespoons (1 ounce) while the women consumed a bit over 1 tablespoon. The goal of the study was to see if any of the oil would help the overweight participants to lose weight.
According to the results of the study, the ones who consumed coconut oil lost an average of 7 pounds, while those who consumed olive oil managed to lose only 3 pounds. As believed by the scientists, what makes the difference is the function of the metabolism between the participants from the two groups. The ones who consumed coconut oil experienced an increase in the metabolism in comparison to the ones who consumed olive oil.
How to Use Coconut Oil for Weight Loss :
There are two types if essential coconut oil available: virgin and refined.
- Virgin Coconut Oil
Virgin coconut oil (VCO) is made by pressing fresh coconut milk, meat or milk residue.
- Refined Coconut Oil
The refined coconut oil (RBD) is made from dried kernel or coconut copra. This type of coconut oil may be chemically treated.
It is recommended to opt for virgin coconut oil because it isn’t chemically treated in the process, in comparison to the refined one.
Coconut oil can be used in various ways in the kitchen. Consider the following ones :
- Smoothies
Feel free to add the coconut oil to your smoothies, or other beverages you normally consume, such as the morning coffee.
- Baked Foods
As coconut oil can be used under high temperatures, you can use it as replacement to butter when baking brownies, cookies, cakes, and muffins. It can also be used to replace other oils in almost all baking recipes. When baking with coconut oil, replace your other oil by using a 1:1 ratio.
- Roasted Vegetables
There is nothing as tasty as grilled vegetables! Veggies such as butternut squash, zucchini, sweet potatoes, and beet can be brushed with a mixture of coconut oil, salt, pepper, lemon juice, and thyme. This will give them a delicious coconut flavor. Sauté them using coconut oil or brush them with it and cook them on the grill.
- Nut Butters
As nuts are extremely healthy for your overall health, preparing nut butter can improve your health and help you with your weight loss process. To prepare the nut butter your will need the following ingredients:
- 2 cups of cashews or almonds
- 2 tablespoons of coconut oil
Grind the nuts, add the coconut oil and mix until the mixture is smooth and buttery. Feel free to add some honey, cinnamon, maple syrup or ground coffee do add more flavor. Use the nut butter on bagels, English muffins, or toast for a delicious and healthy breakfast.
- Popcorn
Using coconut oil instead of normal vegetable fat is known to nicely pop corn kernels. In order to achieve optimum results from your weight loss, hold off on the butter.
Adding Coconut Oil to your Daily Diet – General Guidelines
The coconut oil usually solidifies at 76 degrees Fahrenheit. That is why you may experience a situation when you reach for your jar and see that the oil has solidified. Using the coconut oil in its solid state is completely safe, but it you are planning on using it as replacement to your normal oil, just dip the jar into a hot water bath prior using it.
It is recommended to consume coconut oil about a half an hour before mealtimes. Coconut oil can help in weight loss because it provides satiating effects that make you feel fuller.
If you decide to consume the coconut oil by using tablespoon, the recommended dosage is up to 3 tablespoon on daily basis per adult.
What About the Calories
Considering the fact that coconut oil is basically a fat, it is not surprising that it contains 9 calories per gram. So, if you are following a counting-calorie diet, take into consideration the added calorie intake of the coconut oil. However, most people don’t tend to count calories, and in those cases, adding coconut oil into their diet is not a big deal. It will reduce their appetite and make the eat less of other foods.
It is recommended to replace some of the cooking fats you normally use with coconut oil, instead of adding the coconut oil on the top of the other fats.
