Whether coconut oil is a source of healthy fat is somewhat controversial because of its high saturated fat content. The saturated fat in coconut oil, however, consists mainly of medium-chain triglycerides, unlike the long-chain triglycerides found in animal-based sources of saturated fat. This type of fat doesn't seem to raise your cholesterol the way other types of saturated fat do. It may also offer some health benefits, including potentially helping you reduce your belly fat.
Coconut oil is pure fat, with 117 calories and 13.6 grams of fat per serving. As with any high-calorie food, if you eat too much of it, you may gain weight. When used as part of a low-calorie diet, however, coconut oil may help you lose belly fat. Men who consumed virgin coconut oil each day for four weeks had a reduction in belly fat of about 1 percent in a study published in "ISRN Pharmacology" in 2011.
Coconut oil increases fat oxidation, which causes less fat to be stored in the body, and may also increase the amount of energy your body uses, according to a study published in the "International Journal of Obesity" in 2003. Both of these things can help you limit your total body fat.
Study participants who consumed 30 milliliters, or about 2 tablespoons, of coconut oil per day for 12 weeks had greater decreases in cholesterol and waist circumference than those who consumed the same amount of soybean oil, which is much lower in saturated fat, according to a study published in "Lipids" in July 2009. Both participants who consumed coconut oil and those who consumed soybean oil as part of a reduced-calorie diet experienced similar decreases in body mass index, or BMI.
Choose virgin coconut oil and not hydrogenated coconut oil, as hydrogenated coconut oil contains trans fats and may increase your cholesterol levels. Limit your total saturated fat intake, including that from coconut oil, to no more than 7 percent of your total calories, recommends the Academy of Nutrition and Dietetics. Instead of merely adding coconut oil to your diet, use it in place of other sources of saturated fat, such as butter or lard.
Coconut oil contains a unique form of saturated fats known as medium-chain triglycerides. Unlike other saturated fats, MCTs provide an energy source for the body, rather than being stored, according to “Supplements 101” by Jim Stoppani. The fats contained in coconut oil may also help to boost thermogenesis and/or fat burning in the body. You can take either organic virgin coconut oil or isolated MCT supplements extracted from coconuts. Follow a few guidelines to add coconut oil to your fitness program.
Spread 1 or 2 tbsp. coconut oil onto toast in the place of butter in the morning to start your day with an energy boost. Coconut oil remains solid at room temperature, but will partially liquefy like butter when its spread on warm toast. For a tasty addition, sprinkle calorie-free stevia and cinnamon on top.
Mix 1 tbsp. coconut or MCT oil into the water or sports drink that you consume during your workout. You will feel the energy almost immediately. “Homemade Supplement Secrets” author Jeff Anderson recommends taking MCT oil 30 minutes before working out.
Add 1 or 2 tbps. coconut oil to your post-workout meal. Not only do healthy fats like coconut oil help to burn fat, they also promote hormonal balance and muscle recovery, according to “Optimum Anabolics.”
Take coconut oil soft gels if you cannot tolerate the taste and mess of the oil. Most health retailers carry coconut oil in supplement form. You can take 1 to 3 g with each meal to sustain high levels of energy all day long.
Blend 1 or 2 tbsp. coconut oil into a protein smoothie between meals to ward off hunger, burn more fat and keep energy levels high. Combining whey protein with coconut oil in these shakes forms a potent synergistic formula for building muscle and burning fat.
Cook chicken, steak, fish or other meats in 2 tbsp. coconut oil. The fats in coconut oil are highly resistant to heat, making them ideal for frying because they do not easily lose their chemical structure like other fats. For example, some cooking fats transform into dangerous trans fats when heated to extreme temperatures.
Drizzle melted coconut oil over desserts or add it to coffee in place of cream. Healthy fats can help to buffer insulin-spikes that would otherwise promote body fat storage. Adding them to meals can keep your energy high and help you stay lean.
