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
Or you can just make your own coconut oil. I make mine. Check out videos on youtube. It is quite easier than most people think it is.
I am confused because of my weight is increasing very quickly. I read your article and find that coconut oil is good for weight loss. however, I feel difficult to swallow this. can you suggest me some ways to take it in easily?
Can you mix it with a shake
It’s simple. The good fat in coconut oil isn’t stored rather it’s used for immediate energy. Keeps you satiated too. What the article doesn’t mention is that you need to keep you carbs low, protein moderate, and fats high. (Good fats). This ensures that your body is using the good fat for immediate energy rather than storing it. You produce glucose when you consume carbs and thus it’s our body’s favorite this to store as fat for later use. This is called “balancing your macros”. Read up on the Ketogenic diet and it will be explained in more detail. Good luck.
Friendly Keto dieter,
Vanessa
But the article is mentioned consume before meals..in other words you wouldnt enough that much!
What is the best Coconut Oil to buy?
I take a deep breath and take 3 tablespoons I melt it so it’s liquid then I take a drink of something like cranberry juice or green tea then wipe my mouth quick because the oil will stick to my lips and that grosses me out.
Sarah i want to lose 50 lbs before I’m 50 and that will be in 6 month how much coconut oil can I take to help me to lost this 50
Sarah could you please correspond with me via email,? I purchased organic coconut oil for my skin. No idea I could lose weight. Please help me how to start with how much to use for approximately how long to lose 50 pounds.
Thank you
Dear Sarah,
Thank you for this detailed information. I need to lose 5 kg and in order for me to do it in the right way, could you please help me by giving me an advise of how much and when I need to ingest coconut oil, please ? Thank you in advance. Warm regards. Corine
Hi! I’m 45 yrs. old and need to loose over 100 pounds. Would the coconut oil diet be a good way for me to do it? The only health problems I have is sleep apnea so nothing real bad. How many tbls. should I be taking? I’m like around 400pnds. and almost 6 feet tall.Thanks for any help you can give me.
Sarah, the way I work I never know what time I am going to go to lunch. I can not take Coconut 20 min before meal. Can I do 3 tbsp with breakfast and 3 tbsp with supper?
I have been trying to lose weight on a low carb diet for like 2 months, to no avail. I am a member of sparkpeople and use it to track my meals. Only today did I realize I was misinterpreting my carb intake.
In short I was having way to many carbs, hence the stagnance. I entered a meal plan that currently stands at 49g of carbs. No sugars or starch is included.
How can I get in low carb vegies and keep my carbs <50g? The math doesn't add up. I would like to use this meal plan everyday.
I have been thru every diet and back with others and some myself – I am an avid TOPS member (Take Off Pounds Sensibly) for the support and understanding – TOPS program is balanced food groups – encourage accountability to ourselves and the scale, and lots of us do weight watcher points – if you count points you automatically limit your carbs as it is not worth starving just for some carb intake – fruit & veggies are free and proteins are lower points so encourages you to eat properly – as a senior now I understand that healthy eating is the key and that is good balanced food intake with water and exercise combined!
Sarah, this is an awesome article! Can I drink coconut oil straight from bottle and how much is it safe to drink?
Does it matter what kind it is as long as it’s virgin coconut oil right can it be walmart brand or what
I would warn against brands sold at big box retailers. Here’s why: https://www.thehealthyhomeeconomist.com/why-buying-coconut-oil-at-costco-is-risky-business/
Hi, could i use coconut oil for cold sores? thanks
so, is coconut oil a solid. They you put it in your mouth and it melts?
It melts at 76F. That is the melting point.
I love coconut oil, and this article was super helpful. Do you mind if I quote you online on my own wordpress site?
Sure. You can quote this article but excerpts should be 300 words or less. Thanks 🙂