Looking to shed some extra pounds?
There have been plenty of diet fads that have crashed and burned when it came to actually losing weight.
Coconut oil may be the latest trend, but it’s actually living up to its hype by cutting down waistlines. Extra calorie burn is giving coconut oil an edge over its competitors and delivering a slew of health benefits.
Coconut oil is a virgin, organic product that comes from the fruit of the coconut palm. Although it’s best known for its tropical flavor, coconut oil isn’t only for cooking.
Dr. Mehmet Oz captivated his TV audience two years ago with the “super powers” of coconut oil, including weight loss. In this article, we’ll explore the science beyond why a coconut oil diet can help you reach your goal weight.
Does Coconut Oil Really Help Weight Loss?
Some people are reluctant to switch to this hot tropical oil because of its high fat content. It’s true that coconut oil consists of around 92 percent of saturated fat, which is higher than olive oil and even butter.
Yet, don’t let that scare you away. Coconut oil is metabolized differently as it’s made of 60 percent of medium-chain triglycerides (MCTs).
Scientific research has found surprisingly great data for supporting the correlation between coconut oil and weight loss. In one study, scientists overfed rats with medium-chain triglycerides found heavily in coconut oil.
The results showed that the rates fed MCTs had 23 percent less body fat and weighed 20 percent less than those with long-chain triglycerides (LCTs).
Back in 2009, a study published in Lipids discovered that coconut oil is effective in curbing the worst kind of obesity – abdominal.
Researchers gave 40 women either two tablespoons of coconut oil or soybean oil for 28 days. Both groups lost around two pounds, but those taking the coconut oil had decreased belly fat for a smaller waistline. Coconut oil was also shown to increase the levels of good HDL cholesterol.
Even more evidence can be uncovered in the Journal of Nutrition.
Over four months, a group of 31 overweight or obese people were told to receive 12 percent of their daily calories from MCTs, including coconut oil.
The men and women who had plenty of medium-chain triglycerides in their diet were able to lose four more pounds on average than the other group. Researchers concluded that coconut oil does have a modest impact on weight loss.
How Coconut Oil Enhances Weight Loss
It’s clear that science agrees to using coconut oil for weight loss, but how does it work?
It really comes down to its great molecular structure.
Since the MCTs in coconut oil are shorter and more water soluble, they receive a fast pass to the liver. Coconut oil has little time to be deposited and stored as fat. The fatty acids are metabolized immediately in the digestive tract.
Coconut oil is effective for weight loss mostly because it raises our body’s metabolic rate. It’s thermogenic, which means consuming the coconut oil will cause an increase in energy expenditure for burning excess fat.
Just two tablespoons of coconut oil was founded to boost energy expenditure by five percent. This results in melting off around 120 calories daily.
Coconut oil stimulates the liver into creating ketone bodies. Ketone bodies are powerful in creating long-lasting feels of satiation, reducing hunger, and lowering caloric intake.
Research discovered that men who ate a high amount of MCTs automatically ate 256 fewer calories every day. So, not only does coconut oil make you burn fat, but it also reduces the fat you’re eating.
Using Coconut Oil to Lose Weight
Reaping these coconut oil benefits for weight loss will require some careful diet planning though. Before dousing everything you eat in coconut oil, remember that it’s fat and comes with calories.
According to the USDA, one tablespoon of coconut oil has 113 calories and 12.8 grams of fat. Adding coconut oil on top of your normal daily caloric intake can do the opposite and make you gain.
Replacing your other cooking fats with coconut oil or adding a pre-measured supplement into your diet plans is advised for keeping your calories in check.
Substituting coconut oil for ingredients you already use is wise. Eat coconut oil only in moderation, at one to two tablespoons per day, for optimal results. Also, don’t forget to stick to the basics of a nutritious diet filled with plants, lean meats, and whole grains.