There is a lot of evidence that daily coconut oil supplementation can help you lose weight. However, consuming too much coconut oil can cause various health conditions, so you should use coconut oil in moderation.
Coconut oil has been used since ancient times for its edible and healing properties. Traditionally, coconut oil is made by crushing and pressing the flesh of coconuts to extract the oil. Besides keeping the skin and hair healthy, coconut oil also helps reduce body fat.
The increasing shift towards a Western diet that includes unhealthy foods, fast foods, and processed products has led to an increase in obesity and a number of poor health conditions. However, some studies have found that coconut oil helps reduce fat, especially in the abdominal area. These findings have made coconut oil a “superfood” used for fat loss and weight loss.
1. Does consuming coconut oil really help you lose weight?
Several studies on MCTs (medium chain fatty acids) and body composition have been published by the Journal of the Academy of Nutrition and Dietetics. Various studies and trials have determined the effects of MCTs on the body. They found that MCTs can reduce weight, circumference, and total body fat percentage
Coconut oil is a “superfood” used for fat loss and weight loss.
A 2018 study found that eating coconut oil reduced appetite and reduced overall food intake. The study aimed to determine which fatty acids were better for weight loss. They asked participants to eat 1,800 kcal and 1,500 kcal for men and women. Participants who ate oil containing MCTs lost significantly more body weight than those who consumed long-chain fatty acids.
Although both groups showed a reduction in body fat percentage and total abdominal fat, the results were more significant in the MCT group. Additionally, they found that MCT supplementation improved fat oxidation.
Another study in people aged 24-51 had healthy obese people consume 30 ml of virgin coconut oil half an hour before each meal for 6 weeks to determine if it reduced abdominal fat.
The results showed a significant reduction in abdominal fat, especially in male participants. The study also reported a decrease in body fat percentage and BMI of the individuals.
The conclusions all showed that using coconut oil helps reduce excess calories in a day, which is necessary for weight loss. However, you should not eat too much coconut oil because it will increase cholesterol levels and can ruin your weight loss goals.
2. Important notes when using coconut oil for weight loss to avoid “reverse effects”
With the rise of plant-based diets to reduce body fat, coconut oil is considered one of the healthy options for weight loss. Due to the high amount of medium-chain fatty acids used in low-calorie diets to reduce body fat.
This oil contains medium-chain fatty acids, which stimulate the body to lose fat, especially belly fat. It stimulates the body’s metabolism and suppresses appetite.
Consuming coconut oil stimulates digestion and boosts metabolism, helping you lose weight within 12 weeks.
There is ample evidence that a high-fat diet reduces cravings for carbohydrate foods compared to a low-fat diet. It helps curb persistent cravings for carbohydrate-rich foods by making you feel full.
Consuming coconut oil at night stimulates digestion and boosts metabolism. This helps burn fat while you sleep, indirectly helping you lose weight. You can also take coconut oil before meals for better results.
However, it is important to note that consuming too much coconut oil in your diet can increase cholesterol, a common cause of heart health problems.
According to a 2020 meta-analysis published in the journal Circulation, researchers found that consuming too much coconut oil significantly increases LDL, or “bad,” cholesterol levels. Since coconut oil is high in saturated fat, a type of fat that has always been linked to increased cholesterol levels.
Just make sure you don’t eat too much coconut oil over a long period of time. Each tablespoon of coconut oil contains 120 calories and 13 grams of fat – 20 calories and 5 grams of saturated fat more than what you would find in a similar serving of avocado. Consuming more calories than you burn can lead to weight gain, so it’s important not to overdo it.
To achieve your weight loss goals, simply add 1-2 tablespoons of coconut oil (about 10-20g) to your diet, combined with healthy eating, limiting your daily calorie intake, and a suitable exercise regimen. These changes should be made over about 12 weeks, tracking your results and adjusting as needed.
A sensible exercise and low-calorie diet will help reduce both visceral and subcutaneous fat in the body. Eating a high-protein, high-fiber diet and regular exercise will help reduce belly fat. Exercise helps reduce excess body fat, including subcutaneous and visceral fat. Avoiding sugary drinks, processed foods, and refined carbohydrates and maintaining a healthy, balanced diet will effectively reduce belly fat. Also, talk to a nutritionist to find out the best level for you.
