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
Does coconut oil raise your cholesterol?
So a 200lb man should eat an extra 700 calories per day to lose weight? Your body only sufficiently makes use fat stores as a primary metabolic energy source if your glycogen stores are low because of reduced carb intake. If your body is using carbohydrates as it’s main source of energy, it will use those first and replenish your glycogen to use and you won’t lose body fat. Eating 700 fat calories on top of a poor diet will not help you lose weight, even if you don’t eat as much because you feel more full. Whatever you’re eating is not likely to be as calorie dense as coconut oil. Plus, 6tbps will give most people terrible gastrointestinal side effects. What people really should be doing, is getting their low carb diet in check, timing their meals correctly, having consistent caloric deficit everyday, and doing as much cardio as they can. They should buy ketone test strips, use them, and adjust their diet as necessary. When they’re in moderate ketosis and their body is using fat stores as energy, they can start ramping up the fats and cutting any other unnecessary carbohydrates. At this point you would get the most out of your coconut oil. You could have 2tbps in the morning with your coffee, and have energy and not feel hungry until it’s time for your next meal. That’s just MHO.
will I get the same result if I just use coconut oil to fry say; eggs
I doubt you will get enough coconut oil cooking food for it to be a therapeutic weight loss amount.
Sarah where do you buy this coconut oil from please
If you check my shopping guide page linked to in the post, vetted quality brands are provided. https://www.thehealthyhomeeconomist.com/resources/#2
What coconut oil is best to lose weight and what does it have in it to lose weight
Hi sarah,
I am from mumbai India….where will i get coconut oil which helps me to reduce weight as well its in oil form or solid ? Which brand ? I am overwieght of 10 kg / 20 pound..looking forward to reduce as soon as possible…what is the exact way and method to consume .?? In a month how many pounds i can reduce ??
How about if i consume the VCO directly (without mix it with any liquid)? Can i use 1-2 tbsp before sleep and before exercise?
I would not take coconut oil before sleep. It is energizing and can keep you awake. Before meals as instructed in the post is best. And yes, you can take it directly without any liquid if you like.
It’s not true that putting coconut oil in coffee defeats the purpose. I’ve been doing it this way for a few months now and have lost nearly 30 pounds. Just sayin.
Glad it’s working for you. A few months doesn’t tell you much though. Just sayin.
Hi, does the coconut oil have to be liquified before you consume it?
No, feel free to consume as a solid. It liquifies at 76F so it will melt in your mouth quickly anyway.
Why is it not good to put it in coffee?
Because adding it to coffee defeats the purpose. https://www.thehealthyhomeeconomist.com/bulletproof-coffee-causes-weight-gain/