If you’re looking for the best methods and strategies on how to use coconut oil for weight loss then you’ve come to the right place.
Even though coconut oil has long been given the thumbs down by doctors as being a saturated fat the latest research has proven it to really be a superfood.
I know you’ll agree losing weight can be hard but adding some coconut oil to your diet can strategically help you speed up the process.
The latest research is finding countries with the highest fat intake also paradoxically had the lowest rates of heart disease and obesity.
Then you take a look at the high heart disease and obesity rates with the Western diet where fats are frowned upon and carb intake is advised.
It’s no wonder heart disease, diabetes, obesity and cancer rates have all been on the rise in the Western world for decades.
The 1980’s marketing campaign by soybean farmers are really the ones to blame here. They spent big bucks trying to get the government and us to think fats were the enemy when in fact they were the bad guys all along.
Right when Americans began eating more carbs in the form of sugar and grains is the exact same time we started getting fatter and fatter.
How to Use Coconut Oil for Weight Loss 101
The big reason why you gain weight in the first place isn’t just about eating too many calories. That’s definitely one reason but the other cause is unstable blood sugar spikes from eating grains and sugars.
To lose weight effectively you’re going to have to stabilize your blood sugar levels, and it just turns out coconut oil is awesome for this.
Coconut oil is technically 90% saturated fat that is fortunately in the form of lauric acid, which is a medium chained triglyceride (MCT).
Medium chained triglycerides (MCTs) help to boost your energy and metabolism and are essential for brain function, muscle function, healing and energy.
MCT’s in coconut oil will not be stored as fat in your body as they’re sent directly from your digestive tract and processed instantly in your liver.
This is where they’re turned into either energy or ketones that your body can use for energy later.
This study found rats that were overfed with medium chained fats gained 20% less weight and 23% less body fat than the rats overfed with long chain fatty acids.
Don’t be surprised if you also get a natural energy boost from using coconut oil. This study found MCTs helped to increase energy and stamina.
Over a 6-week period mice swam in a pool until they were too exhausted to continue. The mice fed MCTs showed significantly greater endurance and swam for a longer period of time than the other group.
How Using Coconut Oil Boosts Your Metabolism
Properly using coconut oil for weight loss will help to boost your metabolism perhaps up to 24 hours after you eat it.
This study by the International Journal of Obesity and Metabolic Disorders found eating coconut oil could actually increase your energy expenditure compared to same amount of calories from fats.
Another study found eating 1-2 tbsp of MCTs per day increased energy expenditure by 5% totaling 120 calories per day.
Now that might not sound like a whole lot but it definitely adds up helping you lose more weight than without it.
Energy expenditure essentially means how much calories your body is burning throughout the day. Weight loss at it’s most basic is burning more calories than you’re taking in.
Of course, all calories are not processed the same way in your body otherwise you could theoretically eat 1,500 calories of pure table sugar and still be able to lose weight.
Different foods you put in your body will go through their own metabolic pathways resulting with various ways to how your body stores and uses them.
This study also found long-term MCT use enhanced energy expenditure and fat oxidation in obese women compared to long chain fatty acids.
How to Use Coconut Oil For Speedy Weight Loss
When you pick up a jar of coconut oil at the store it is most likely going to be in solid form. This is because coconut oil solids at 76 Fahrenheit/24 Celcius.
When using coconut oil for weight loss it’ll be best to warm it up before taking it. I like to get a glass of warm water then mix 1-2 tbsp of coconut oil.
Then stir it around until it liquifies and just drink it up. I like to use it 20-30 minutes before a meal as it’ll help to increase your feeling of being full so you don’t eat too much.
Most studies have found good weight loss results from using just 2 tbsp of coconut oil per day, and I wouldn’t recommend eating any more than 3 tbsp per day.
Some nutrition experts tell you to eat up to 6 tbsp per day, but in my experience that’s just way too much to be putting in your body.
Stick with just 1 tbsp per day if you’re just starting off then you can slowly build up to more as you go.
You don’t want to risk taking too much in the beginning only to have your stomach respond badly because it’s not used to it.
You could of course also use the coconut oil when it’s in solid form by taking a big spoonful and putting it in your mouth.
Yet, I’ve found most people really don’t very much like the texture of the coconut oil in solid form so it’s best to drink it liquified.
Coconut Oil Makes You Feel Fuller Longer
Another awesome bonus for using coconut oil for weight loss is it’ll help to make you feel fuller longer so you don’t overeat calories throughout the day.
This study in The Journal of Nutrition found MCTs can make you feel fuller longer compared to other fats, therefore reducing your overall daily calorie intake.
This is most likely because of the way your body metabolizes MCTs as ketones, which the liver produces when eating coconut oil, and can have a powerful anti-appetite effect.
This study followed 6 healthy men eating a high amount of MCTs finding it actually caused them to consume 256 fewer calories per day.
So your body will losing weight by consuming less calories and increasing your metabolism at the same time.
You should still watch the rest of your diet as eating too many calories (even with coconut oil) can cause you to gain weight.
Be sure to keep your carbohydrates on the lower side, protein levels medium-high and your fats medium-high as well to ensure healthy weight loss.
Using Coconut Oil To Burn Belly Fat
Bet you didn’t know using coconut oil was also one of my favorite belly fat burning foods.
This study gave 40 women in a double-blind trial either 2 tbsp of coconut oil or soybean oil for 28 days. They were also instructed to eat fewer calories and walk every day.
The researchers found…
- both groups lost weight (about 2 pounds)
- only coconut oil group had lowered their waist circumference (belly fat) while the soybean oil group actually had a small increase in belly fat.
- the coconut oil group had increased HDL (good) cholesterol while the soybean oil group had reduced HDL and increased LDL (bad) cholesterol.
Belly fat is super dangerous for you because a lot of this deep abdominal fat wraps around your internal organs causing a lot of unnecessary stress to them.
This can accelerate the odds you get heart disease, diabetes and cancers. You can read more here why belly fat is dangerous for you heart.
This study found obese men who used 2 tbsp of coconut oil for 4 weeks also had reduced waist circumference by 1.1 inches. They also found it to be 100% safe to use without any negative effects on your body.
Cooking With Coconut Oil For Weight Loss
Coconut oil is a fantastic cooking oil you can use to increase your daily intake.
Don’t worry about cooking with coconut oil as it won’t cause the oil to go rancid as long as you keep the temperature under it’s smoke point of about 350 degrees F/171 degrees C.
Just keep in mind cooking with coconut oil most likely means you won’t be able to get enough of it for significant weight loss, but it’s another great way to increase your intake of it.
Coconut oil won’t increase your bad cholesterol and it can even increase your good cholesterol. So use it all you can!
I just wouldn’t take it before sleeping as coconut oil has an energizing effect on your body. It can disrupt your quality of sleep. So best to take it 20-30 minutes before meals and earlier in the day.
I even like to mix a little bit in my morning coffee every once in a while. I’m not big on the whole bulletproof coffee movement, but I really don’t see anything wrong with it.
More Ways To Cook With Coconut Oil
Coconut oil is able to tolerate high cooking temperatures so it’s a good substitute for butter, shortening and other vegetable oils in your baked goods.
Although, it needs to be in liquid form for using with baked goods. So I just like to get a bowl of warm water and toss the jar of coconut oil in until it melts.
You could also melt some coconut oil and spread it over your popcorn as well. This is a much healthier option than buying the heavily processed popcorn butters you find at the store.
Also try mixing in coconut oil in your favorite nut butters.
I like to mix up some almonds, cashews, walnuts and pecans in a food processor with coconut oil.
Then just spread some over a slice of sourdough bread and you’ll have a quickly-made delicious fat burning meal.
You could also spread some melted coconut oil over your roasted vegetables to improve the taste of them.
If you’re able to spread some fat burning coconut oil on your vegetables it’ll increase the odds you eat them. Then you’ll also get all the nutrients from the vegetables you might not otherwise get.
The Best Coconut Oil For Weight Loss
It’s a little surprising to find out not all coconut oils are going to be good for you.
There are a lot of heavily processed and refined coconut oils that will cause more damage in your body than good.
Solvents are often used to extract the coconut oil in refined ones. So it’s best to seek out a high quality coconut oil to prevent chemical residues.
You want to find an organic virgin coconut oil that uses exact, traditional processes of expelling as it’ll help to preserve the vital micronutrients in the oil.
Stay away from refined coconut oils in big brand stores as these ones are made from the coconut copra or dried kernel and may be chemically treated.
Virgin coconut oil is made by cold-pressing fresh coconut meat, milk or milk residue for the highest quality possible.
I like to use Barlean’s Organic Virgin Coconut Oil.
Coconut oil also is a proven food that improves mood and can take away some of the negative feelings of depression.
Coconut Oil Can Make You Gain Weight?
One last thing is you should know about coconut oil is overuse could still possibly make you gain weight.
Since coconut oil is mostly fat and fat equals 9 calories per gram the calories could add up in your body.
Your body does convert the majority of that fat from MCTs into energy and ketones, but overeating it could theoretically make you gain weight if you don’t watch the rest of your calories.
Adding some coconut oil into your diet will reduce your appetite while boosting your metabolism so you can lose weight fast.
So just keep an eye and your calories and make sure you’re not for some reason eating more calories than you should even though you’re taking coconut oil.
This shouldn’t happen, but just in case you should know.
Coconut oil has a cleansing effect on your intestines reducing inflammation, and can help better improve the way your absorb nutrients in your diet.
The improved digestion you’ll experience from using coconut oil will also help you to absorb vital fat-soluble micronutrients like vitamin A, D, E, and K.
Without a shadow of a doubt you’ve discovered how much using coconut oil can help you lose weight.
Many of the vegetable oils are not healthy but coconut oil is an exception to the rule.
Coconut oil is another tool you can use to lose weight, but it shouldn’t be your only tool. You need to have a proven nutrition plan that will turn your body into a fat burning machine.
My Flat Belly Formula program is my master blueprint I’ve used to help my clients slim down fast with an easy-to-follow bulletproof weight loss plan.
All you have to do is follow along with the nutrition system in the Flat Belly Formula and you can watch as the weight falls off your body.
Combining some coconut oil in your diet along with a proven nutrition system is like unlocking the code for weight loss in your body.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.