How to Make Weight Loss with Coconut Oil? (Things to Avoid for Rapid Results)
Coconut oil does not help you lose weight. It has about 120 calories a tablespoon, like other oils, and it is mostly saturated fat, which raises LDL cholesterol. Use it now and then for flavour, but keep olive or canola oil for everyday cooking.
Hello readers. Today I, Ayesha Nasir, am back with yet another much-demanded article on weight loss with coconut oil. 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 a website that helps me keep in touch with my current clients as well as helps me reach new clients that need 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 by the recent Ketogenic diet, more commonly known as Keto. This diet birthed the idea of involving coconut oil in your diet on an everyday basis. It’s because you can do weight loss with coconut oil why? Let’s find out
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 less 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.
Want a plan built around this? Ayesha Nasir, Registered Dietitian, builds diet plans around your reports and the food your family already cooks.
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.
Also, 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? Coconut oil can raise HDL, but it also raises LDL, the harmful cholesterol, so it is not good for your heart in large amounts.
Claims that coconut oil controls blood sugar or protects the liver are not backed by good research in people. There is no good evidence that coconut oil boosts your immunity or speeds up your metabolism.
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. Any fat you lose comes from eating fewer calories overall, not from coconut oil itself.
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. Coconut oil is not the answer here, because it is even higher in saturated fat than most other cooking fats. It tastes great, but it is mostly saturated fat, so it is not a heart healthy choice and should be used in small amounts.
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 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 oils that I would recommend is Chiltan Pure, which comes in a 500 ml bottle. 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 vs Other Oils for Weight Loss
| Oil Type | Calories per 1 tbsp | Fat Type | Weight Loss Benefits |
|---|---|---|---|
| Coconut Oil | 120 | Medium-chain Triglycerides (MCTs) | Mostly saturated fat, use in small amounts |
| Olive Oil | 119 | Monounsaturated fats | Supports heart health, reduces belly fat |
| Sunflower Oil | 120 | Polyunsaturated fats | High in omega-6, may increase inflammation |
| Canola Oil | 124 | Monounsaturated fats | Lowers cholesterol, supports fat loss |
Conclusion
Coconut oil is fine in small amounts, but claims that it boosts immunity or metabolism, or fights infections, have not been proven in people. 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 applications 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.
Coconut oil is still fat and still calorie dense, whatever it is being sold as. Swapping one oil for another rarely changes the total. What changes the total is how much goes into the pan, and that is where a weight loss plan starts.
Frequently Asked Questions
Sources: Harvard Nutrition Source: Coconut oil, NHS: Fat, the facts.
