One key to successful and lasting weight loss is to ensure steady blood sugar so that any extreme ups and downs are avoided and don’t 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 to best steady the blood sugar over long periods of time and between meals?
With healthy and satiating fats of course!
One of the very best fats to assist in any weight loss goal is coconut oil, a healthy medium chain saturated fatty acid that boosts metabolism and is used by the body for immediate energy but doesn’t end up as stored body fat like longer chain fatty acids sometimes can.
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 clearly disproving any agenda driven smear campaign against this marvelously healthy oil!
Supermodels are already onto the coconut oil secret. Australian beauty Miranda Kerr has been using coconut oil for years to maintain her enviable figure and won’t go anywhere without it!
Avoid Olive Oil When Trying to Lose Weight
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 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, skip the olive oil. Coconut oil is the far better choice!
How to Use Coconut Oil for Speedy Weight Loss
Coconut oil naturally solidifies at 76F so it is best to liquify it in hot water before consuming as a weight loss aid.
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 liquify, mix 1-2 TBL of coconut oil in a mug and add hot water or herbal tea. 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 find that the coconut oil makes you a bit queasy at first, try using herbal bitters as an inexpensive remedy to help your liver and gall bladder adjust.
What is the Best Coconut Oil to Use for Weight Loss?
Be aware that not all coconut oils are created equal!
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 visit my Resources page.
Sarah, The Healthy Home Economist
Source: Eat Fat, Lose Fat
by Sally Fallon Morell and Dr. Mary Enig
The Effect of Coconut Oil on Serum Cholesterol Levels and HDLs, by Dr. Mary Enig
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{ 98 comments… read them below or add one }
Thanks, Sarah! my blood sugar has been on a roller coaster with my pregnancy so I eat too much trying to stabilize it I and have gained more than the acceptable amount of weight. I never thought of taking pure coconut oil. Must try this!
I realized recently that I put on a few extra pounds. I am 5’5″ and went from 110 to 117 last year. I never got that off but my clothes still fit so I was ok with it. Now I am 120. While that weight is probably ok for my height, my clothes are tight and I don’t like the flab I see. I am eating a traditional diet and really cutting back on sugar, either omit from a recipe or cut back what recipe calls for. So I am trying to exercise more regularly. I am including more coconut oil in my diet, cooking with it (I don’t use the virgin for that) and putting some in hot tea or just taking a spoonful. I didn’t know it should be melted first. Why? I also want to get the book Eat Fat Lose Fat. I am glad for the tip about having it before meals. Definitely going to start doing that. Thanks, Sarah.
It’s just easier to swallow if you melt first. You can just take it right off the spoon if you like too.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
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while reading your blog I tried to get to one of your earlier writings about using old milk (photot of a smoothie or milk shake) that was featured at the end of the article. Could not find it. Can you help me?
We have a coconut oil container in nearly every room in our house. Love it!! I sometime have oatmeal for breakfast and put a big tsp. full in my oatmeal….and even sneak it into my kids too! I
It’s so healthy!
So true. This is why I have a five gallon bucket of organic centrifuge virgin coconut oil in my kitchen right now.
That, and it tastes great!
Stomp the Weight Loss Accelerator Using Coconut Oil — The Healthy Home Economist http://t.co/YYDMDLfa
One really yummy way I get my coconut oil is to mix 1-2 TBS into my oats in the morning. I find the flavor goes well with the oats. Oats are soaked, and after cooking in the morning I add coconut oil, sea salt, and some maple syrup. Is really a yummy breakfast and helps with my breast milk production, too;)
where can i find virgin coconut oil
Health food store is your best bet
You can also order it online from Tropical Traditions. They are a fabulous company, and you can often get their coconut oil on sale. I also love their palm oil, which is another extremely healthy tropical oil. By the way, I used coconut oil to help me lose about 30 pounds. It really does work!
How did you use it to lose weight?
My favorite coconut oil taste is by Radiant Life. I’ve been eating a cuple spoonfuls daily for months. http://www.radiantlifecatalog.com/product/radiant-life-virgin-coconut-oil/healthy-fats-oils
why is something that is grown in such a limited area so good for everyone? what are some local alternatives?
[Amber writes as she licks coconut butter off her spoon]
Sarah, I love the Nutiva Organic Extra Virgin Coconut Oil, and cook everything with it and don’t mind the coconut flavor (if any) on my food. I didn’t see this brand on your source page, do you trust Nutiva?
I haven’t vetted this source. It might be fine, but I haven’t checked them out.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
I get Nutiva. It is listed in the WAPF 2011 shopping guide.
I too buy it in 5 gallons and have it in small jars all around the house! Thanks for the reminder about it helping with wieght loss. I lost 8 lb’s in one month and I attribute it to eating a couple tsp a day.
Best nutrition secret-fat doesn’t make you fat! Since including healthy fats in my diet (and ditching the “low fat” belief) I’ve lost weight, feel better, and I swear I rarely feel depressed at all anymore!!!
Who doesn’t feel happy while they’re eating butter?
Great article. I’ve always talked about the benefits of coconut oil with people wanting to lose weight. The majority of people have believed saturated fats are link to heart disease and because of this they don’t understand things like coconut oil can help them lose weight. Saturated fats occur naturally in nature so they have to be good, right? Whenever we go against nature we have problems! I was also surprised to see olive oil isn’t as healthy as I previously thought. I will be sure to spread the word about that. Thinks for a great informative article.
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“Saturated fats occur naturally in nature so they have to be good, right?”
So does lead, arsenic, radon, etc. Natural occurance is not a very good criteron for a healthy diet, in my opinion. Maybe a scientific, controlled experiment instead?
Hi Sarah,
I would love your advice concerning the opposite situation. My husband and I have been on the GAPS diet since June, and while my husband has seen wonderful improvement with his Crohn’s, I would really like to see him gain more weight. He has been taking coconut oil as a supplement with every meal, and although he has been gaining weight steadily, would you say that this may be making it more difficult for him? Obviously, coconut oil is very good for him to have, and I definitely don’t want to cut it out. However, maybe taking 1 to 2 tbs with every meal is counterproductive?
If you have any additional insight to offer that may help me prepare some better meals for him, that would be greatly appreciated! Also, if he does any type of heavy exercise regularly, he will start to lose weight/stay at a stand still. Should he avoid using up so much energy, or is there any way to prevent the weight loss?
Weight gain (lack thereof) and exercise are not addressed in the GAPS diet book, so I’m feeling lost…
I am really not the one to address exercise questions. I would suggest posting your questions on Paula’s fitness forum posts .. a new one will be posted tomorrow.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
Have you tried adding olive oil to each meal? I did that and my weight normalized (I was down to almost 100 lbs at 5’3″ and now I’m somewhere between 107 and 110 which is my ‘normal’ weight). Also adding some more carbs like squashes and carrots might help. You might try the GAPShelp Yahoo group for support: http://health.groups.yahoo.com/group/GAPShelp/messages
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any kind of nuts are very caloric and they make you gain weight! I wanted to gain some weight a few years ago, and ate a handful of almonds and other nuts every single day for 3-4 months, and I did gain weight I was happy with!
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Sarah is so right and I have been doing this also but I want to mention that it is also excellent for a dog with bad thyroid problem. I have a rescue dog with such a problem….. been treating it with natural means so as to not have it shut down completely. I learned that coconut oil may be helpful for thyroid so starting giving it to him in his meal. After about 6 weeks, I am seeing a dog who actually trots across the lawn at the drop of the hat. He used to move so lethargically but now actually has some energy. He doesn’t look any thinner yet but I am hopeful that between the coconut oil and extra movement, we will see a change in his size as well.
Hi Sarah – thanks for this post! i am trying to lose weight and incorporate more coconut oil in my diet. i tried putting coconut oil in tea/hot water and i could not bear the taste. i was wonder if it was okay to freeze them in little balls and swallow them. would this not be as effective? thanks for any advice on freezing.
Hi Ella, yes that would work fine. However you can get it down the hatch is great!
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
awesome! thank you!!
I didn’t like coconut oil when I first started eating it. I tried everything to get a tbls. down before meals but I gagged everytime. Finally, I tried squeezing half an organic orange and adding the melted oil to that. I was able to drink that without a problem. Now I can eat the oil right off the spoon. It was just getting used to something so oily after being on low fat eating programs. I have a brisker which used to store boxed cereals and crackers. Now it keeps a jar of oil melted and ready to go! I also love it on toast or muffins. I just put some on with every bite! It is great to fry eggs in and on oatmeal. I have lost 8lbs without trying since changing to a more saturated eating program. I feel great.
Ive heard people taking it in coffe or tea. Maybe you could try that. Or mix it in water with lemon or something or just use organic with no taste.
I can tell you this from experience (i just did it again) when you mix it with hot liquid it will layer melted at the top and will act as an insulator, so be careful because the oil at the surface will not be hot but the liquid below will not have cooled at all. My tongue is burnt but the coconut oil soothes that too so its all good.
Sarah, what about coconut spread. Can you use this instead of the oil when eating?
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You can eat the spread, but for weight loss – you need to use the oil.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
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What about Palm Oil?
palm oil has its benefits – high source of beta-carotene and vitamin E
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Palm oil is not nearly as high in medium chain saturated fatty acids … not by a long shot. Not a good sub for coconut oil for weight loss.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
Well, I think it’s best to keep in mind there are no real rules that people can expect. I did gain weight eating fat. I gained 40 lbs while pregnant eating only meat, low carb vegetables, grass fed raw dairy and some blueberries and nuts. Not one single time did I eat any grains or sugar the entire pregnancy and for months before getting pregnant. I was also not underweight before getting pregnant. I’ve also not been able to lose weight on a low carb diet after the pregnancy a year and a half ago. I mean I lost an initial 20 and then gained some of that BACK. I also took a minimum of 3 tbps of coconut oil a day for months and didn’t lose a thing. Some of us CAN get fat eating just meat and veg and plenty of fat. Sorry.
I too get fat from eating healthy fats.
Gaining 40 pounds in pregnancy is normal and healthy, and taking it off afterwards is often a long process that can take time. hormones have a big impact on weight gain and loss, especially during and after pregnancy and breastfeeding.
To lose the weight you may have to engage in some calorie restriction.
I agree .. I gained almost 40 lbs with my first 2 children and lost every single pound without dieting or even trying .. I just breastfed and let my body return to normal. It took a full 2 years to completely return to my normal weight which is interestingly EXACTLY the minimum time to get pregnant again (3-4 years between children being ideal according to traditional cultures).
Stomp the Weight Loss Accelerator Using Coconut Oil — The Healthy Home Economist http://t.co/ONHBiayJ
Hi Sarah,
I just wanted to say I hope you have a good time at the convention this weekend, I hope you get some fabulous food and learn lots. You seem very comfortable in front of the camera so I assume you will be comfortable speaking in front of everyone. Do they ever share recipes? I look forward to learning more from you!
Sincerely,
Sarah
i purchase it in 5 gallon buckets too… much more economical.. and no worries about the shelf life.. 5 years or more.
I have read many reports that coconut oil helps people with dementia and Alzheimer’s as well.
I can attest to the weight loss. I lost 14 lbs in 40 days eating a high-fat/grain-free diet. I ate lots of coconut oil and I loved it!
I can attest to the weight loss. I lost 14 lbs in 40 days eating a high-fat/grain-free diet. I ate lots of coconut oil and I loved it!
Coconut oil also has a higher cooking temp than olive oil. I’ve also been using coconut oil for oil pulling and making my own toothpaste.
I’ve heard the opposite about olive oil. I can’t find the source right now, but read that if you take a tablespoon or so of olive oil at night before going to bed it will help to burn fat and line your intestines to allow you to “go” better in the am. Thoughts?
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Can I throw it in a smoothie?
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.
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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.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
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!
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.
Sarah, TheHealthyHomeEconomist\’s last post: Stomp the Weight Loss Accelerator Using Coconut Oil
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.
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!
Really? does coconut oil really have this kind of substance that can help accelerate weight lose?
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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.
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?
Do you use Centrifuge Extracted, Cold Pressed, or Supreme Expeller-Pressed Coconut Oil? What’s the difference health-wise?
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!
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)
I just started using Coconut Oil. You can use it as you would any butter, margarine, or oil for cooking. It doesn’t go bad so you don’t have to refrigerate and it melts easily. I mix 1 TB in chicken broth and also mix 1 TB in a couple of cups of green tea a day using Stevia for sweetener. If you like coconut then you will like the taste. It smells good and tastes great!
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I didn’t know that about olive oil! What would be a good alternative for making a salad dressing, since seed oils are also unhealthy? Thanks!
I have also been trying to cut down on olive oil lately to loose weight, and I have been making yogurt and/or mayonnaise based salad dressings. Of course the mayo has some oil in it, but not as much as the plain oil and vinegar or the Italian dressing I used to make, and I plan to experiment with using nut oils for my mayo and dressings also, but haven’t tried that yet. Often I just sub yogurt instead of mayo for dressing recipes like ranch dressings and creamy Italian, things like that.
Hello, I have epilepsy and started using a virgin coconut oil called Memory Oils. And ever since I started using this oil I have noticed an extreme decrease ammount of seizures, and I am totally surprised that it worked, and it also tastes fantastic with my coffee, pasta, spaghetti, and on my bagels! Everyone should definitely try this Memory Oil! It does wonders!
Is it essential you have the oil before meals for the fat loss benefit or can you just incorporate the coconut oil in your cooking? Do you then eliminate the fat you’d use in cooking or use additional cooking?
Thanks!
Rachael
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Thanks!
Thank u this is awesome!!
A quick tip for coconut oil. If you whip it with a stand/hand mixer, it fluffs the oil up and makes it creamy. It doesn’t get hard and it’s easier to get out of the jar. I first did this for my skin care recipe that uses coconut oil and realized (thanks to a friend) that it would be great for my kitchen oil as well.
i would assume it would only work if it was in its solid state right?
Is it difficult to drink?
I don’t care about losing weight; I just love the taste and feel that it gives good health benefits and eat a couple tablespoons daily.
Does it have to be the oil or will a piece of coconut work.
It’s on my list, I have two gallons coming in the mail!
Couldn’t you melt it into a cup of bone broth before every meal for the added nutrients of the broth? Seems to do wonders for some who suffer from dementia.
do you know if the expeller pressed (non-coconut taste/smell) kind works just as well?
Think I’m getting some this weekend!
How do you feel about Central Market Organic Virgin Olive Oil? (It’s HEB brand)
Question: I tried this yesterday, melted a about 2 tablespoons in a glass of water and drank it 30 mins before my morning meal. I felt a little nauseous all day, not like I would vomit, but not quite right. Could this be because of the oil I drank??
I recently started making coconut oil candy to get my amount daily and cure my sweet tooth. I use coconut oil, cocoa powder, stevia and vanilla extract. make them into pre measured balls then freeze them. taste like truffles! my fam and baby loves them. is this method ok?
Please comment on the nausea concern with coconut oil. I have tried this several times over the 3 years I have been moving in the direction of NT. It makes gives me sickening nausea every time. UUGH! I have even tried gradually increasing the amount…. still happens. OMG… Love the idea above about choc coconut tuffles
I LOVE organic coconut oil…..I cook with it, use it all over as a wonderful lotion for my skin after a shower, drink it in smoothies, massage with it and it works as a wonderful, healthy personal lubricant. Couldn’t live without it!
Can you clarify?
Is this scale for what you currently weigh? Or what you need to lose?
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.
Please educate me, I just don’t understand how eating 390 calories or more of oil a day helps with weight loss. I have 50 lbs. to lose from pregnancy, and have done weight watchers in the past with success. I am trying to go the more whole foods, WAP way of eating, but this baffles me a bit.
I tried eating more coconut oil and coconut manna and gained 20 lbs. Weight loss might work for some people, not me. I adhere to Paleo lifestyle and still have to be careful how much I eat.
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