GLA facilitates the process of flushing fat by speeding metabolism like coconut oil. But, it does this in a very different way. 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 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.
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. 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. Since , Sarah has been a Health and Nutrition Educator dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household.
Your email address will not be published. When humans replace the fats they are eating with MCT fats, they burn more calories 6. Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter although these fats are perfectly healthy too. But even though it is true that we need to be in a calorie deficit to lose weight, it doesn't mean that calories are something that we need to count or be consciously aware of. Humans are very capable of remaining lean and healthy in their natural environment.
The obesity epidemic didn't start until and we didn't even know what a calorie was back in the day. Anything that reduces our appetite can make us take in fewer calories without having to think about it.
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It appears that coconut oil has this effect. Many studies on medium chain fatty acids show that, compared to the same amount of calories from other fats, they increase feelings of fullness and lead to an automatic reduction in calorie intake 7. This may be related to the way these fats are metabolized. It is well known that ketone bodies which the liver produces when you eat coconut oil can have a powerful appetite reducing effect 8 , 9 , Whatever the mechanism is, it works. In one study of 6 healthy men, eating a high amount of MCTs caused them to automatically eat fewer calories per day In another study of 14 healthy men, those who ate MCTs at breakfast ate significantly fewer calories at lunch If coconut oil can boost metabolism and reduce appetite, then it should help you lose fat over the long term.
In one study, 40 women were given either 30 grams 2 tablespoons of either coconut oil or soybean oil for 28 days.
How Coconut Oil Can Help You Lose Weight and Belly Fat
They were instructed to eat fewer calories and walk every day. These were the results 13 :. In this study, coconut oil did not cause overall weight loss compared to soybean oil, but it did lead to a significant reduction in belly fat. In another study in obese men, 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.
There are also other studies showing that medium chain fats lead to weight loss, reduced waist circumference and various improvements in metabolic health 15 , Abdominal fat, also called visceral fat or belly fat, is the fat that tends to lodge around your organs and cause inflammation, diabetes and heart disease.
An article published in the National Institutes of Health indicates coconut oil promotes the reduction of abdominal obesity. A randomized double-blind study was conducted on 40 women aged 20 to 40 years. The participants were split into two groups receiving either two tablespoons of soybean or coconut oil daily over a week period.
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Clinical data was collected one week prior and one week after the trial period. The coconut oil group showed an increase in high-density lipoprotein HDL cholesterol compared to a decrease for the women taking soybean oil. HDL cholesterol is the good stuff we want at higher levels in our body.
The participants consuming coconut oil also decreased in low-density lipoprotein LDL cholesterol while the soybean group increased. LDL cholesterol is the bad stuff we want at lower levels in our body. Both groups experienced a drop in body mass index BMI but only the group taking coconut oil reduced in waist size. Total cholesterol increased in the group taking soybean oil and decreased for the women supplementing with coconut oil.
The Journal of the Academy of Nutrition and Dietetics published an analysis that included numerous trials on medium-chain triglycerides MCTs and body composition. With such mixed reviews surrounding MCTs like coconut oil, they felt it necessary to assess the studies.
5 Coconut Oil Benefits for Weight Loss and More
The goal was to determine if MCTs did increase metabolism and enhance fat burning in the body. The findings did indicate that medium-chain fatty acids MCFAs improved body composition compared to the longer chained fats. Research participants taking MCFAs like coconut oil decreased in weight, waist circumference, and body fat percentage. Although it was reported many studies lacked sufficient information and detected commercial bias, their overall observation remained positive. The analysis conclusions indicated MCFAs have the potential to significantly reduce body weight and composition.
They recommend further large, well-designed studies to confirm the effectiveness of MCFAs and the appropriate dose for successful body fat reduction. A pilot study was conducted in Malaysia on twenty obese but otherwise healthy participants. The purpose of the research was to determine if virgin coconut oil reduces abdominal fat.
The study volunteers were between the ages of 20 to 51 years old. Each participant underwent clinical examination and measurements prior to and after the trial period. The research was conducted over a six-week cycle. Study subjects showed a decrease in abdominal fat , especially for male participants. Reductions in body fat percentage and body mass index BMI were also reported. Virgin coconut oil rich in medium-chain fatty acids MCFAs appears to be an inexpensive and safe supplement for body fat reduction.
But limitations of the study included the research being of short duration and lacking a control group. Also noted was the pilot study not including a long-term follow-up for the participants.
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Further research is recommended to confirm the health benefits of virgin coconut oil. Another study compared medium-chain triacylglycerol MCT oil to olive oil, primarily long chain fatty acids.
Coconut Oil Weight Loss: 3 Strategies You Can Start Today
The purpose of the research was to determine if MCT oil decreased body fat and weight better than olive oil. The research included a total of 49 overweight but otherwise healthy men and women aged between 19 to 50 years. Prior to the study, each person completed a medical evaluation which included measurements, full-body DXA scans, CT scans, and X-rays.