Coconut oil has earned the nickname of “superfood” thanks to all the benefits it provides our body.
Several studies have confirmed that taking 1-2 tablespoons of coconut oil a day reduces appetite and increases fat burning.
Let me explain how to lose weight with coconut oil.
What are the properties of coconut oil?
Coconut oil is one of the richest sources of fat in the world: 90% of its fats are saturated.
However, what really makes it special?
The saturated fats present in coconut oil are not like the saturated fats of other foods.
While most foods contain long-chain fatty acids (AGCL), coconut oil contains medium chain triglycerides (TGCM).
What does this mean?
The TGCM have a very different metabolism to the AGCL: they pass from the digestive tract directly to the liver, where they as a source of energy or are transformed into ketone bodies (1).
In addition, this can have very beneficial effects on metabolism (2).
How does coconut oil influence weight loss?
Increase fat burning
Not all foods and nutrients in the same way.
Some require time to be and metabolized and others, on the other hand, are quickly absorbed and synthesized.
What happens with coconut oil?
Coconut oil has the quality of being thermogenic, that is, its intake increases energy consumption (the burning of fats).
In addition, there are studies that confirm it:
Take one or two tablespoons of TGCM per day, fats present in coconut oil, increases by 5% fat burning: a total of 120 calories per day (3).
Calories in coconut oil are generally not the same as calories in butter or olive oil, as more of the benefits.
Again, medium chain triglycerides are responsible for the appetite-reducing effect of coconut oil.
Numerous studies have revealed that TCM satisfies appetite much more than other fats, which automatically leads to lower calorie consumption (4).
How is this explained?
It seems that the satiating effect of coconut oil is associated with the metabolization process of fats.
Ketone bodies formed in the liver from TGCM reduce appetite (5).
In a study conducted with six men in perfect health, the intake of TGCM caused an automatic reduction in daily caloric intake: 256 calories less per day (6).
Reduces abdominal fat
The fats that lodges in the abdominal cavity, around the organs, is a serious danger to health. It can often cause inflammation and result in diabetes or heart disease.
For this reason, it is essential to take the necessary measures to get rid of it as quickly and efficiently as possible. In addition, a solution to eliminate abdominal fat is to take coconut oil.
According to several studies, taking two tablespoons of coconut oil can greatly reduce the abdominal perimeter, which indicates the concentration of fat in the abdomen (7).
In addition, a decrease in abdominal fat has other positive effects on health:
- Improves metabolic health
- Reduces the risk of chronic diseases.
- It can increase longevity.
If you want to know more about how to reduce abdominal fat, see our article 6 steps to burn abdominal fat.
Where are the calories of coconut oil?
One tablespoon of coconut oil, equivalent to about 14 g, contains 116
So adding coconut oil to our diet without suppressing other fats or oils can have a counterproductive effect if our goal is to lose weight.
Let us give an example:
If our diet gives us an average of 2000 calories a day and we incorporate coconut oil without suppressing any source of calories, we will be ingesting more calories than before and therefore, we can gain weight more easily.
What is the solution?
It is not a matter of counting calories, do not worry.
It is as simple as replacing other cooking fats with coconut oil.
In this way, thanks to the satiating effect of this fat, you will automatically begin to reduce your calorie intake and, therefore, lose weight.