In recent years, we’ve seen coconut emerge from the shadows to join the ranks of our super foods. Many believed its popularity to be a fad, but coconuts have overcome that misconception and have demonstrated their staying power. They’ve proven themselves in their natural and liquid forms, as coconut water and coconut milk, and even more so, in the form of coconut oil. In fact, studies have shown that coconut oil has a number of significant benefits, including medicinal properties and weight loss support.
Since being a healthy weight and having generally good health go hand in hand, you may want to consider coconut oil in your diet. It’s composition of more than 50% of medium-chain triglycerides (MCT), in comparison to other fatty acids, have shown to aid in calorie burning and weight loss.
How we know coconut oil can help.
For example, a study published in The American Journal of Clinical Nutrition in 1986 examined the vitals of seven healthy men following consumption of MCT versus long-chain triglycerides (LCT), which are found in oils such as safflower and soybean. It was discovered that continuous use of MCTs over LCTs could result in weight loss.
Another study, published in Lipids in 2009, looked at coconut oil’s effects on 40 obese women ages 20-40. Over 12 weeks, both groups adhered to a balanced diet and got the same amount of daily exercise. However, half of the group received coconut oil supplements, while the other half had soybean oil supplements. The results? Researchers found that both had reductions in body mass index (BMI). The difference is that the group using coconut oil also had a decrease in waist circumference, while the other group did not, indicating that coconut oil can help decrease the most dangerous fat – belly fat.
Ways to incorporate coconut oil into your diet.
If this research gives you hope for coconut oil in your weight loss efforts, there are many easy methods for incorporating it into your diet. You may choose to simply eat a spoonful daily or take it in capsule form. For those of you who want to make it a larger part of your day, you can also work it in using the following ways.
- In baking. Have a baked goods recipe that calls for butter? Swap it out, one for one, with coconut oil.
- For flavor. Do you usually add milk to your coffee or tea? Try coconut oil instead.
- While cooking. Want to scramble eggs or make a stir fry? Instead of using butter or cooking spray as your non-stick solution, melt coconut oil in your pan.
- In smoothies. Do you make yourself a smoothie daily or even on occasion? Consider adding coconut oil to your list of possible ingredients.
My hope is that this post shows you that you don’t have to completely cut out the foods you like in order to eat healthier. By making changes here and there with better-for-you options like coconut oil, you may see the results you need. Should you want additional guidance on this topic, please do not hesitate to contact me. Together we can create a better you.