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
What about Palm Oil?
palm oil has its benefits – high source of beta-carotene and vitamin E 🙂
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.
Stomp the Weight Loss Accelerator Using Coconut Oil – The Healthy Home Economist http://t.co/0q18XYnn
Sarah, what about coconut spread. Can you use this instead of the oil when eating?
You can eat the spread, but for weight loss – you need to use the oil.
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! 🙂
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.
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.
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:
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!
I eat nuts when I want to lose weight and it works…also have had great results with coconut oil! I think the plant based sat fats actually might help ‘normalize’ weight. Just my thought on it.
Julia,
My son, also, has Crohn’s and we use coconut oil for the bulk of our cooking and food preparation. As long as the coconut oil isn’t causing stomach upset, or diarrhea, then it’s likely not getting in way of weight gain. Keep in mind, weight-bearing exercise will help your fella gain muscle, so don’t be too worried about what the scale says. Look for those improvements in health that aren’t exclusive to weight gain: healthy skin, shiny hair, bright eyes, and good energy levels…to name a few. Give that weight gain time and patience.
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? 😀
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. 🙂
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?
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.
I get Nutiva. It is listed in the WAPF 2011 shopping guide.
[Amber writes as she licks coconut butter off her spoon]