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Coconut Oil For Weight Loss: What Is Coconut Oil?
Coconut oil is one of the trendiest oils in the health market these days. It has many impressive benefits. In a survey by the New York Times, it was found that 72 % of people believe that coconut oil is healthy. This survey also talks about the health and beauty benefits of coconut oil. Weight loss is related to coconut oil because it is rich in MCT (medium-chain triglyceride). Coconut oil is no doubt healthy but it also contains various other types of fats.
Quick Facts About Coconut Oil
- Enables weight management
- Eases digestion
- Helps manage type 2 diabetes
- Supports immunity system
- Boosts the metabolism
- Used for anti-aging
- Puts an end to sugar cravings
- Easy to use for cooking
Coconut Oil For Weight Loss: How Coconut Oil Helps In Weight Loss?
Some researchers have found out that coconut oil aids in losing weight. Coconut oil is helpful in weight loss because it can remove belly fat, boost metabolism and can also keep you full for a longer period of time.
1. Reducing Belly Fat
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It is believed that coconut oil has the ability to burn fat and in particular, belly fat. According to research that with any other oil, you lose general weight, but with coconut oil, you may specifically lose fat around the belly. Even then, in the consumption of coconut oil, you are eating a lot of saturated fat, even more than the recommended amount.
2. Boost In Metabolism
As per the research, coconut oil has MCT which aids in burning of extra calories each day, which leads to weight loss. A study which was published in the International Journal Of Obesity And Related Metabolic Disorders said that the regular intake of MCT in coconut oil may aid in burning more calories as compared to a diet which has avocado oil, soybean oil, olive oil, etc.
When the cells in the body use MCT for proper function and not glucose, the levels of metabolism are increased for up to 24 hours.
3. Keep You Full For A Long Time
Coconut oil has been known to satisfy the hunger for a longer period when compared with other oils. It is also believed that consumption of virgin coconut oil regularly may increase the good cholesterol in the body. Since coconut oil is rich in fats, it makes you feel full and reduces hunger pangs, which leads to less eating, which further drives weight loss.
Coconut Oil For Weight Loss: Risks In Excess Consumption Of Coconut Oil
If not consumed moderately, coconut oil can cause side effects. It is extremely rich in fats, and excessive consumption may lead to adverse health effects including increasing the total level of cholesterol in the body. The intake of saturated fats in the body must be less. Hence, moderate consumption of coconut oil is recommended.
In a study conducted in 2018, it was found that coconut oil may increase good cholesterol without affecting the bad cholesterol. But in the same study, it was also found that coconut oil has no effect on body weight or body mass index (BMI).
Coconut Oil For Weight Loss: Is Coconut Oil Safe For Consumption
The AHA recommends that the body needs around 13 g of saturated fat each day. Based on this recommendation, olive oil, soybean oil, and canola oil are better options than coconut oil. But if you still wish to use coconut oil for weight loss, there are a few things that you must keep in mind:
- Coconut oil should be added in a balanced diet which is low in processed foods and high in fresh fruits and vegetables.
- You are less likely to lose weight if you consume coconut oil without any dietary changes.
- Coconut oil has a low smoke point which makes it non-useful for culinary purposes.
- Before buying the coconut oil, ensure that you check it has been least processed.
- Pure coconut oil is a better option as then you can be sure that the oil was refined with steam and not with chemicals.
Coconut Oil For Weight Loss: How To Add Coconut Oil In Your Diet?
- You can add it to salads if you like its taste. You can even use it in the place of butter in homemade dips.
- You can add a spoon of coconut oil in boiling water and then add rice to it. A ½ cup of rice reduces calories by 50-60 %. Allow the water with coconut oil and rice, simmer for 20-40 minutes and then let it refrigerate for 12 hours.
Coconut Oil For Weight Loss: How much Coconut Oil Per Day Is Good?
There have been studies that claim that 2 tbsp (30 ml) of coconut oil in a day is an effective dose. This dose is beneficial for weight loss. This dose might change depending on the intake of calories. 2 tbsp of coconut oil per day allow the intake of other fats in your diet as well, like nuts, avocados, and olive oil.
If you are a beginner, then you must start with 1 tbsp in a day and then increase it to 2 tbsp in a span of 1-2 weeks. You need to consume less quantity of coconut when you start, else it may lead to loose stools and nausea.
In conclusion, studies on the fact that coconut oil aids in weight loss are inconsistent. But small quantities of coconut oil in a healthy and balanced diet may aid in weight loss.
