How to use coconut oil for weight loss, why it’s appetite suppressing effects are so powerful, and how much to take per day for best results.
One key to successful and lasting weight loss is to ensure steady blood sugar so that any extreme ups and downs are avoided. Insulin spikes and crashes cause you to fall off the wagon and make a beeline for the junk food aisle at the supermarket or the jumbo bag of chips in your pantry.
How Coconut Oil Supports Weight Loss
How to best steady the blood sugar over long periods of time and between meals? The answer is regular consumption of healthy, satiating nourishing fats of course! Coconut oil for weight loss is the optimal fat to choose for this purpose. The best of the best in this category is organic virgin coconut oil.
The reasons coconut oil is so effective for losing weight, as well as ongoing weight maintenance, are many. First, the plethora of healthy medium-chain saturated fatty acids (MCT oils) boosts metabolism for immediate energy. Lauric acid is the most notable of these.
Some research suggests that it supports thyroid function as well. A strong thyroid is essential for achieving a healthy weight.
MCTs Don’t Store as Body Fat
As a bonus, the MCTs in coconut oil don’t end up as stored body fat like longer chain monounsaturated fatty acids sometimes can. Hence, beware of scams that promote industrialized oils like the CLA safflower oil diet for weight loss. More on that below.
Finally, coconut oil is highly anti-fungal, anti-bacterial and anti-viral which discourages pathogens in the gut from usurping roles ideally performed by probiotics. Research has demonstrated that thin people tend to have a more diverse and beneficial intestinal microbiome than overweight and obese individuals. Hence, using coconut oil can help change that microbial balance for the better over the long term.
Countries that consume high amounts of coconut and coconut oil in their diets such as the Philippines, India, and the Pacific Islands have significantly fewer cases of heart disease and obesity. This strong anthropological evidence clearly disproves any agenda-driven smear campaign against this marvelously healthy oil! Sorry American Heart Association. You’ve totally missed the mark when it comes to coconut oil!
Supermodels are already onto the coconut oil for weight loss secret. Australian supermodel Miranda Kerr has been using coconut oil for years to maintain her enviable figure and won’t go anywhere without it!
Why Coconut Oil Helps You Shed Pounds BETTER than Olive Oil
Olive oil, in particular, should be limited or avoided entirely by those wishing to lose weight!
This is surprising to many people as olive oil is typically the first “healthy oil” that they think of due to the heavy promotion of this Mediterranean oil by conventional doctors and nutritionists.
In fact, a 1994 study published in The Lancet noted that the fatty acid most predominantly found in body fat was monounsaturated fat like that found in high amounts in olive oil!
Could this be why those in Mediterranean countries so often gain weight at middle age?
When choosing a fat to speed up weight loss then, it is best to limit the use of olive oil and other predominantly monounsaturated (omega-9) fats. Popular examples include peanut oil and avocado oil. Be sure to avoid canola oil too, which is usually GMO in addition to weight gain promoting.
Coconut oil for weight loss is the far better choice!
How to Use Coconut Oil to Drop Pounds Fast
Coconut oil naturally solidifies at 76 F/ 24 C so it is best to liquefy it in hot water before consuming as a weight loss aid. It is not to be confused with unrefined cocoa butter, another healthy fat that looks similar and is also solid at room temperature.
Twenty minutes before mealtime is the best time to take your coconut oil as it will significantly reduce appetite and help you to feel full more quickly and be satisfied with smaller portions.
To liquefy, mix 1-2 TBL of coconut oil in a mug and add hot water, bone broth or herbal tea (NOT bulletproof coffee!). Stir to melt and drink. Use the following guidelines to determine how much oil to consume before each meal:
- 90-130 lbs, use 1 TBL coconut oil before each meal for a total of 3 TBL per day.
- 131-180 lbs, use 1.5 TBL coconut oil before each meal for a total of 4.5 TBL per day.
- Over 180 lbs, use 2 TBL coconut oil before each meal for a total of 6 TBL per day.
Alternatively, you can simply eat the coconut oil and let it liquify in your mouth for a few seconds before swallowing. If you are interested in taking coconut oil capsules instead of off the spoon oil for weight loss, the linked article details how many to take and how effective this approach is.
*If you find that the coconut oil makes you a bit queasy at first, try using herbal bitters (this brand is excellent) as an inexpensive remedy to help your liver and gall bladder adjust.
Gamma-Linolenic Acid Supercharges Effects
Be aware that gamma-linolenic acid (GLA) is another critical fat necessary for optimal and sustained weight loss. Be sure to include it along with your coconut oil weight loss efforts!
GLA facilitates the process of flushing fat by speeding metabolism like coconut oil. But, it does this in a very different way. GLA stimulates internal “brown fat”. This is the type of fat that is usually dormant in overweight people. Brown fat is also more prevalent in young people and women. As body mass index (BMI) decreases, metabolically active brown fat levels increase. Use your brown fat to your advantage ladies!
GLA is primarily found in organ meats. As a result, unless you eat liver or heart regularly, it is best to supplement with it. The good news is that you only need small amounts. Combined with daily doses of coconut oil, you will achieve the most effective weight loss results.
The best quality GLA supplement is black currant oil capsules. Black currant oil contains sufficient GLA levels. It is also better tolerated than borage oil and is not estrogenic like evening primrose oil. Finally, it has the best overall fatty acid profile of all GLA supplements.
Another idea for helping the weight loss along is to consider combining your coconut oil protocol with a bone broth fast a couple of days a week.
Best Coconut Oil to Get Leaner
Be aware that not all coconut oil is created equal for weight loss purposes!
While coconut oil is very resistant to heat damage, solvents are frequently used to extract it, so sourcing high-quality oil from a reputable company is of paramount importance to avoid any chemical residues.
Using only organic virgin coconut oil therapeutically for your weight loss efforts is a good idea as all the delicate micronutrients in the oil will be preserved and no chemicals will have been used in processing.
To check out coconut oil sources I trust and that have been vetted for quality, be sure to check out my healthy shopping list.
References
Eat Fat, Lose Fat
The Effect of Coconut Oil on Serum Cholesterol Levels and HDLs, by Dr. Mary Enig
More Information
The Harcombe Diet: Can Real Food Take Off Real Weight?
The Keto Diet
How to Implement High Fat Low Carb for Weight Loss
Dukan Diet
When Coconut Oil May Not Be Right for You
MCT Oil Warning
Coconut Oil at Costco
Hi Sarah
So if you are trying to lose weight can I just confirm you should limit olive oil , olives avocado almonds etc as they are all high in monounsaturated fats, What about butter, cream ,ghee etc
Yes, that is what I would do. Butter, cream, and ghee are not high in monounsaturated fats like olive oil, avocado etc. Especially avoid canola which is high in monounsaturated fats and is usually GMO and rancid to boot.
Sarah, so what would you use to replace olive oil when eating salads?
Olive oil really is the best choice for a salad dressing base. I would suggest staying with that but just limit the amount used and don’t use olive oil for cooking or other uses where a more optimal fat for weight loss can be substituted.
The amounts shown for different weights….Is that how much you want to lose or how much you already weigh? I’m in desperate need of losing weight and I want to try this natural option before the doc puts me on meds for it.
Thanks for any and all advice/help!
The pounds listed are referring to current body weight.
Thank you Kaydee!!! That info is VERY much appreciated!! 😀
I have been eating coconut oil for over ten years, small doses, large doses, every kind of brand and type, and the symptoms after eating it are now becoming more pronounced and immediate. I once even ended up in the ER with extreme dizziness and nausea, and all they could find was somewhat low potassium. I started eating more potassium foods and improved for a while.
After eating even a teaspoon of coconut oil with a full meal, I become EXHAUSTED, as in I cannot stay awake or function at all, I lose my balance and coordination and walk as if I am intoxicated, I have chest pain, my kidneys hurt, there is a metallic taste in my mouth, symptoms of low blood sugar, sharp pain in head, Raynaud’s syndrome, bloating, swollen lymph nodes, irritable disposition, and a very acid pH reading.
The oddest symptom is that my short term memory becomes very bad.
These effects have been repeated so often as to be almost conclusive, and are also ironically similar to what now occurs if I take any supplemental form of B12, which seems to be tied to this somehow.
Has anyone else experienced this? I have read of people having negative experiences with coconut oil that are very similar to this (the exhaustion, dizziness, metallic taste in mouth), but they are often drowned out by the praise for coconut oil..
It sounds as if you are having a herxheimer reaction due to the die off of toxins already present in your system. But, you should really consult a naturopath or holisitic MD and see what’s really going on. Why have you been using it so long if these symptoms have been present? Do you have mercury fillings? If that is the case, then you should see about having those removed. They could be causing your reaction after coconut oil.
Thank you for your reply. 🙂 I do not have mercury fillings. I had considered a Herxheimer reaction, etc., which also contributed to going so long without making the correlation; plus, I just kept thinking it was low potassium again per the ER tests. But as mentioned, the ill effects (which seem to induce a form of metabolic acidosis) have now become intolerable. I know that not everyone reacts this way to coconut oil, but just thought I would throw it out there for consideration, especially considering that I have read elsewhere of people who have had very similar negative effects. I obviously liked coconut oil a lot and just wish I had made the correlation sooner. I will be able to go to a doctor soon.
Take herbal bitters or a gallbladder formula to help you digest the fat. Even if you can digest other fats no problem.
Dr Ted Suzelis a Naturopathic Physician in Boardman,Ohio is real big on the blood type diet and says no-one should eat coconut oil–so????
What is the reasoning? Just curious, since everyone is a proponent these days.
ALL your symptoms point to severe intolerance to this food. You should avoid it
Do you suffer from oral allery syndrome and don’t know it. It sounds like a lot of the reactions I have from many foods. I to ended up in the E R to be told they could not find anything wrong with me. An allergist told me the same thing! With the help of Google I found my reactions to celery and other foods came up as OAS. There is even a group on Facebook that saved me.
Margaret look into Histamine Intolerance.
This sounds similar to something I have, which I believe is a night shade sensitivity. Coconut oil has a detoxing effect. With a night shade sensitivity, your body does not process the natural toxin in night shade plants efficiently. They are stored in fat cells. If you are detoxing a lot of it because of high coconut oil intake, you’d be putting a lot into your blood stream at once. It took me 5 years to identify this allergy because symptoms were so hard to pinpoint to a specific food. I cut out potatoes, peppers, tomatoes, and every “natural flavors” and “spices” label. I have such a huge reduction in pain. It was within days. My symptoms: joint pain, bone pain, extreme fatigue, difficulty breathing or chest pain, symptoms of mild hypercalcemia, mood swings, blurry vision, headaches, immediate swelling in the fingers, memory issues. I have had reactions to supplements before because of some of the additives. It’s something you could look into. You never know.
Thanks for posting this as I really don’t want to think that I am allergic to coconut oil but since I’ve been trying to consume a lot for ketosis/weight loss program I’m having many of the symptoms you mention. I’m not planning on watching my nightshade family of foods intake. Thanks again!!
– that is I AM planning on watching my nightshade family of foods intake…..(typo)
I had those same symptoms with no coconut oil. I had severe hormonal imbalances and Vitamin D 3 was almost non existent in my body. The metallic taste was disgusting. .I felt like I was falling apart. I had to go on bio identical progesterone to balance out the severe high estrogen. And the D3 I had to take 20000 I U a day to build it up. It took 7 months and I went from 20 to 40 in my blood. But one the estrogen and progesterone were in balance and my D3 was elevated I lost 25 lbs
You very obviously have severe candida. The coconut oil kills the candida which causes you all of your symptoms. I had it very bad myself. Stay with the coconut oil and increase slowly. Use molybdenum and pantethine to deal with aldehydes from the die off. Aldehydes are what gives you a hangover in alcohol. I took massive amounts of coconut oil and flushed out dead candida with salt water flushes. The systemic candida that came out was exactly what I saw in pics on Curezone. That was all I needed to keep doing it!!!!
Sarah,
I make my own “Mary’s Oil” (1/3 c. olive oil, sesame oil & Coconut oil.) I use it to saute and in my homemade salad dressings. My question is regarding the brand/type of coconut oil. The only coconut oil I have found that does not taste too coconutty for my general purposes is the Spectrum Brand: Organic, Expeller Pressed – Refined for Medium High Heat. I’m not sure what “refined” means. Does this oil still have all the “goodies” in it?
I want to loose weight, does or does not coconut oil helps you loose weight? How do i need to use it for better results? Is there a special diet to follow as well, please advice
Sarah,
I use lots of coconut oil and coconut milk in cooking. I had my cholesterol checked and it is fabulous. I am certain though that coconut finds itself stored in my lower body, where I have become very curvaceous. I am not sure that coconut oil always works for weight loss. What are your thoughts on this? I am also aware that lower body fat is a sign of metabolic strength. Can we say that in some cases coconut oil promotes a healthy weight gain? I am also of French/Irish roots. I imagine that butter and lard might be better for my body.
Anne
Just a head’s up: I was reading something by a man who went on the coconut bandwagon after reading about its benefits. He ate it all the time. But after several months, he realized he could no longer maintain an erection and couldn’t understand why. He started changing things around in his diet and life, but it wasn’t until he cut his dose of coconut oil down to nothing did he realize that it had been the problem.
Now, I realize this guy’s experience is not in any way a scientific conclusion, however, I did read it with much fascination only because we have a tendency as humans to want to embrace whatever thing is supposed to change our lives by going whole hog with it.
I myself, with heavy western European roots, couldn’t tolerate coconut oil on its own, but I do try to incorporate it into recipes and do okay with it that way. I am better with lard. But my friend can eat it all day long and use it as a body lotion and feel terrific. I suppose each person just needs to find their right “fit.” But I wanted to let you guys know about the one gentlemen’s experience in case the same thing has happened at your house!