Coconut oil has earned the nickname “superfood” thanks to all the benefits it provides to our body. But … did you know that it can also help you lose weight? Several studies have confirmed that taking 1-2 tablespoons of coconut oil a day reduces appetite and increases fat burning. Let me explain how to lose weight with coconut oil.
What Properties Does Coconut Oil Have?
Coconut oil is one of the richest sources of fat in the world: 90% of its fats are saturated.
But what really makes it special?
The saturated fats present in coconut oil are not like the saturated fats in other foods. While most foods contain long chain fatty acids (AGCL), coconut oil contains medium chain triglycerides (TGCM).
What does this Mean?
The TGCM have a totally different metabolism to the AGCL: they pass from the digestive tract directly to the liver, where they can be used as a source of energy or are transformed into ketone bodies. And this can have very beneficial effects on the metabolism.
How Does Coconut Oil Influence Weight Loss?
Increase Fat Burning:
Not all foods and nutrients are metabolized in the same way. Some require time to be digested and metabolized and others, on the contrary, are absorbed and synthesized quickly.
What happens to coconut oil?
Coconut oil has the quality of being thermogenic, that is, its intake increases energy consumption (fat burning). And there are studies that confirm it:
- Taking one or two tablespoons of TGCM a day, fats present in coconut oil, increases fat burning by 5%: a total of 120 calories daily.
Again, medium chain triglycerides are responsible for the appetite reducing effect of coconut oil. Numerous studies have revealed that TGCM quenches the appetite much more than other fats , which automatically leads to lower calorie intake.
How do you Explain this?
It seems that the satiating effect of coconut oil is associated with the fat metabolization process. Ketone bodies that form in the liver from TGCM reduce appetite. In a study conducted with 6 men in perfect health, the intake of TGCM caused an automatic reduction in daily calorie consumption : 256 fewer calories per day.
Reduce Abdominal Fat:
The fat that is lodged in the abdominal cavity, around the organs, is a serious health hazard. Often, it can cause inflammation and result in diabetes or heart disease. For this reason, it is essential to take the necessary measures to get rid of it as quickly and efficiently as possible. And one solution to eliminate abdominal fat is to drink coconut oil. According to various studies, taking two tablespoons of coconut oil can significantly reduce the abdominal perimeter, a measure that indicates the concentration of fat in the abdomen. In addition, a decrease in abdominal fat has other positive health effects:
- It improves metabolic health.
- Reduces the risk of chronic diseases.
- It can increase longevity.
Where are the Calories from Coconut Oil?
One tablespoon of coconut oil, which equals about 14 g, contains 116 calories. So adding coconut oil to our diet without suppressing other fats or oils can have a counterproductive effect if our goal is to lose weight .
Let’s Give an Example:
If our diet gives us an average of 2000 calories a day and we incorporate coconut oil without suppressing any source of calories, we will be eating more calories than before and therefore, we can gain weight more easily.
What is the Solution?
It’s not a matter of counting calories, don’t worry. It’s as simple as replacing other cooking fats with coconut oil. In this way, thanks to the satiating effect of this fat, you will automatically start reducing your calorie intake and, therefore, lose weight.
Between 15 and 30 grams of coconut oil per day, 1 or 2 tablespoons, are sufficient to achieve an effective and lasting weight reduction. If you want to lose more weight faster, combine the consumption of coconut oil with a slimming diet and regular exercise.