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
This comment doesn’t have anything to do with weight loss, but idea about coconut oil to be used is for dandruff. My son has a minor case of dandruff and I just rub it into his scalp every Friday night. Let it sit for about 30 minutes and then he showers it out. He doesn’t seem to have a problem with flakes during the week and he reports his head doesn’t itch either. Just thought you all would like to know. Also, I oil pull with coconut oil. The tartar/plaque just fell off my teeth. I have a problem with extra buildup. Since using coconut oil to pull, I haven’t had any build up at all.
What do you mean that you pull with it?
Berny – colleen means oil pulling – swishing oil around your in your mouth for about 15 min or so…it literally pulls bad stuff out of your body
..you can do a search to see all of the benefits (for healthy teeth/gums, pulling toxins out of the body, etc)
Sarah– is there a reason why you recommend it in hot water vs using it to cook with (ie, cook meats, veggies, sauces with it) Does drinking it with water have something to do with the weight loss benefits? Sorry if this is a dumb questions….I’m a real newbie with all of this!
Do you use Centrifuge Extracted, Cold Pressed, or Supreme Expeller-Pressed Coconut Oil? What’s the difference health-wise?
Do you know of any good resources for people with hypothyroid? I know coconut oil is supposed to support a healthy metabolism but what if you are already on hormone replacement?
Really? does coconut oil really have this kind of substance that can help accelerate weight lose?
Yes most definitely, I started using Memory Oil (A virgin coconut oil) and works great! It’s definitely allot more healthier than many oils out there and is cheap too! I saw a lot of different types of virgin coconut oils and Memory Oil (as from what I saw) is the lowest at $10.
Marcella, about 2 months ago I went from a traditional diet to the GAPS diet which is no grains, and eating what you are doing at the moment, and for me I started to feel tired and grouchy, then I realised this was not my ‘optimal diet’ so I have re-introduced properly prepared grains, soaking brown rice with an acidic medium before boiling, only eating sprouted grain bread and fermented dosa’s (usually only one serving per day) and I feel fantastic – again!!! I think the trick is to work out what suits your body best, we know that some traditional people thrived off grain based diets (with other great nutrient dense food also), maybe you are offspring from these people and your body does best with properly prepared grains. I hope this has helped in some way as I understand your frustration, the answer to your dilema is out there you just have to find what works best for you!
i’ve noticed that if i have coconut oil by itself i seem to burn through it really quick, so it doesn’t offer any lasting satiation for me (unlike butter for instance). not sure why this is. i tried the coconut oil in hot water or tea for awhile but really got sick of it, and didn’t lose any weight either! i still use it for cooking and am hoping to try to find some simple recipe using coconut oil for a snack (without chocolate). any suggestions?
Were you using virgin coconut oil? Sometimes I’ve heard folks using the refined coconut oil and it doesn’t seem to work as well for weight control as the virgin.
yes i was using virgin coconut oil-the good stuff from either wilderness family naturals or tropical traditions!
susan,
I make Sarah’s butter fudge with half coconut oil, half butter and substitute carob for the cocoa and it’s really good. You could probably even sub coconut oil for all of the butter – just haven’t tried it yet. I cut it into small pieces and store in a container in the freezer.
Great tip. I’ve been taking coconut oil for years. I just eat a spoonful of it before my meals. It keeps me slim and is great for an energy boost.
Marcella- I too eat no grain ,grass fed meats not a lot of dairy and cook with cocnout oil and tried taking coconut oil on a couple of occasions and seemed to gain fat and cellulite. I am at a total loss at what to eat now. Help!
Marcella and Penelope – I too have gained almost 40 lbs in less than a year. For 10 yrs prior I ate mostly Paleo and keep a great weight and had great workouts. Last year, I started the weight gain. NOTHING could stop it. Copious amounts of saturated fat and coconut oil, NO grain, NO dairy, Intro to GAPS diet, Full GAPS diet. Finally, I had a saliva test done, and I am in full on adrenal fatigue. (I feel absolutely horrible now, but the weight gain preceded the feeling terrible by months.) -See drrind.com to explain unaccountable weight gain. – I have spent months working on a leaky gut, intense work to regulate my out of control blood sugar, and LOTs of supplements to bring up my practically non-existent cortisol levels. “Mood cure” amino acids to help with emotions and super cravings. I feel so much better now than before, but the one thing I cannot shake is the weight gain. Anything beyond walking destroys my day, so from what I’ve read more exercise is a no-no for adrenal fatigue. Has anyone found a piece to the puzzle that I am missing? The weight gain is feeling very detrimental to my quality of life. I would love to hear if anyone has any ideas for a mama at the end of her rope?
Yes, in these types of mystifying situations, it’s usually hormones at the root of the problem.
Thanks – I have same issues (or similar), including adrenal issues. I used to be devout exerciser, now I can’t make myself (lots of pain, for one thing). Tried the coconut oil/Eat Fat Lose Fat in January, but to no avail – after losing a bit the first 2 weeks I stopped losing any. I’m eating MOSTLY healthy, NT style. Maybe I’ll try the coconut oil again. Any hints, Sarah, on where to begin the hormone puzzle? I will have to do the bulk of this myself, on a limited budget. THANKS!!!
My naturopath put me on liquid licorice supplements to bring my cortisol levels back up after adrenal burn out! My energy levels were great after about 6 weeks of taking it!
Can I throw it in a smoothie?