Hello readers. Today I, Ayesha Nasir, am back with yet another much-demanded weight loss article. But before we dive into the details, let me provide you with a little background on myself.
I am a certified clinical best dietitian in Lahore. I routinely work in Cosma Studio and have a wide range of clients and also own this website that helps me keep in touch with my current clients as well as helps me reach new clients that are in need of dieting assistance.
Weight loss with coconut oil
So, the ingredient we have chosen today that helps with weight loss especially in this dry winter season is that of coconut oil. The questions about coconut are often touched upon in many of my client meetings and after years of having to explain the many benefits of this oil, I have finally decided to sit down and solve this mystery once and for all.
A recurrent question that I come across is people asking me whether cooking with purely coconut oil will result in loss of weight. To that I usually say, indeed it is a healthy substance that has countless health benefits as well, but like most things, it can result in weight gain when used in very large amounts.
Why is Coconut Oil so popular?
But before diving into science, let’s talk about where this oil came from and why it is so popular. You might have witnessed the hype created with the recent Ketogenic diet, more commonly known as Keto. This diet basically birthed the idea of involving coconut oil in your diet on an everyday basis.
The Keto diet consists of a low-carb approach to meals focusing on the consumption of a greater number of calories from protein and fat and lesser from carbs. And since oils are fats, and the focus of this diet was mainly fats, coconut oil was the best option available due to its unique properties.
Why is coconut beneficial for health?
There are various health benefits attributed to coconut oil. Not only is it good for your skin, oral health, and hair but it also has numerous internal health benefits. The oil contains anti-inflammatory, anti-microbial as well as anti-fungal properties that help against bacterial infections.
Furthermore, coconut oil consists of 92% saturated fat and thus, raises cholesterol levels like other fats do, however, it contains one unique type of medium-chain saturated fat i.e. lauric acid. Why is this acid better? Research has shown that it raises HDL which lowers the risk of heart disease.
In addition to these, some other advantages of the oil are that it helps control blood sugar levels, reduces stress within the body, and can also help prevent liver disease. In the long term, this oil boosts immunity as well as your metabolism rate, helping you digest food faster.
In terms of weight loss, this oil helps you feel highly satiated after you’ve had your meal and decreases hunger signals within your brain for many hours post-consumption. Over time, it reduces the percentage of abdominal as well as overall fat on your body when coupled with other weight loss methods.
How can coconut oil be used?
Many of my clients are in the habit of eating fried foods. But not only have fried foods been proven to be the enemy of weight loss, frying them in unhealthy saturated oils can result in heart disease and high cholesterol.
Now, replacing these highly saturated oils in the frying pan with healthier oils like olive oil, may aid in weight loss but they are extremely costly. In circumstances like these, coconut oil is your best friend. Not only does it taste great, but it is also incredibly healthy in terms of heart health and helps in weight loss.
This oil can be used for purposes of frying, baking, as well as drinking by mixing a small amount of it in your beverage of choice. In addition, it is also a great substitute for pan greasing and can help you cook anything you desire and is especially beneficial while cooking breakfast.
Here, I would like to advise you to keep your use of coconut oil limited to the ways described above. Try to make your lunch and dinner with different types of oil such as olive or corn oil, since you don’t want to overconsume one substance.
Don’t overdo it
Keep in mind, however, that using more than 2-3 tablespoons of coconut oil every day can be dangerous in terms of health as well as matters of weight gain. The oil, much like all other nutrients, is only beneficial in moderation. Therefore, remember to measure all quantities carefully before use.
In excess amounts, coconut oil can increase abdominal fats and give you a belly pooch that is very tough to get rid of.
Don’t confuse edible coconut oil with hair oil
The coconut oil that you use for the purpose of cooking is not the same as that which you use for hair and scalp treatments. However, when shopping for coconut oil to be used in cooking, it is very easy to be misled and confuse the two. So make sure that what you’re buying is made especially for cooking.
One of the real 100% pure cooking coconut oil that I would recommend is that of Chiltan Pure that comes in a 500 ml bottle and has a wide range of benefits such as increasing immunity. The thing about the Chiltan Pure coconut oil is that it can also be used on your skin and hair, whereas most coconut oils cannot be used interchangeably.
On the skin, this oil helps fight bacterial infections as well as promotes smoothness and suppleness. It further has anti-aging properties and keeps your skin wrinkle-free by keeping it moisturized. However, once again, only use it on your scalp in moderation such as 3 times a week.
Coconut oil has been scientifically proven to have a wide range of benefits ranging from boosting immunity and metabolism to reducing inflammation and fighting infections. Not only can it be used internally but can also be applied externally for grooming purposes.
The oil, of course, has a few conditions that it needs to fulfill before it can be effective. One of these is to use it in moderate amounts. Second, it should be used for the purpose that it is made for, be it for ingesting or for external application only.
So be sure to take care when using the oil, and witness the marvels of weight loss unfold before your eyes. For more information, visit our website here.
Frequently Asked Questions
Is coconut oil a healthy fat?
Yes, although 92% of coconut oil is essentially saturated fat which raises cholesterol levels just as other animal fats do, like butter, it also contains one unique type of medium-chain saturated fat commonly known as lauric acid. Research has shown that this chemical raises HDL or good cholesterol levels, which can help lower the overall risk of heart disease.
How much coconut oil should I take for weight loss?
A number of studies have discovered that consuming 2 tablespoons of coconut oil every day, an amount which is approximately equal to 30 ml, is an effective amount required to reap its many health benefits.
These 2 tablespoons of coconut oil will provide your body, approximately 18 grams of medium-chain triglycerides which have been revealed to fasten the basal metabolic rates within the human body.
Can I drink coconut oil at night?
Although drinking coconut oil has no direct impact on your health, one study in the Journal of Sleep Research revealed that coconut oil contains hexadecanoic acid, which is one of the saturated fats found within it and which might interfere with the ability to get a solid 8 hours of sleep at night.
So it is suggested that coconut oil not be used right before bed and be taken a few hours prior to sleeping.
What happens if you drink coconut oil every day?
To put it simply, everyday coconut oil consumption can lead to higher cholesterol levels over time. This is because the oil contains a type of fat that helps increase cholesterol levels. Furthermore, the regular eating of meals containing coconut oil can enhance levels of low-density lipoprotein which is bad cholesterol.
What are the side effects of coconut oil?
Ingesting too much coconut oil at one time can potentially lead to feelings of nausea. Other side effects of excessive coconut oil consumption may include general fatigue, headache, dizziness, upset stomach, swollen glands, muscle pains, rashes, as well as other adverse skin conditions.