Can Coconut Oil Help You Loss Weight?

Coconut oil is linked with various health statements, including keeping the skin moist and supple to lowering your blood sugar levels.

Weight reduction is also among the number of advantages associated with the use of coconut oil. As such, this tropical oil is applied to their diets, snacks, and liquids, including coffee drinks and smoothies, by many people trying to lose extra weight.

However, coconut oil may not be the simple weight loss option it's cracked up to be, as other foods marketed as a magic bullet for weight loss.

This article reviews whether it will help you lose weight with coconut oil.
While there is no question that coconut oil is a safe fat, as many individuals say, it is uncertain if this common commodity is as good for weight loss.
Coconut Oil
MCT oil
The idea that weight reduction benefits from this oil is primarily based on the argument that appetite can be minimized, as well as the fact that coconut oils contain unique fats called medium-chain triglycerides (MCTs).

MCTs are metabolized differently from long-chain triglycerides (LCTs) present in foods such as almond butter and olive oil. Capric, caprylic, caproic, and lauric acid contain MCTs, but there is some debate in this group over including lauric acid.

95% of MCTs are quickly and directly ingested into the bloodstream, primarily the portal vein of the liver, and used for instant power, unlike LCTs. MCTs are often less likely to be processed as fat than LCTs.

Although MCTs consist of about 50 percent of the fat in coconut oil naturally, they can also be separated and processed into a stand-alone commodity, meaning coconut oil and MCT oil are not the same thing.

Coconut oil consists of 47.5% lauric acid and less than 8% capric, caprylic, and caproic acids, respectively. Although most experts classify lauric acid as an MCT, in terms of absorption and metabolism, it functions like an LCT.

Specifically, contrary to 95% of other MCTs, only 25-30 percent of lauric acid is consumed into the portal vein, so it doesn't have the same health effects. This is why there is debate over its designation as an MCT.

They also used oils rich in capric and caprylic acid and low in lauric acid, which is unlike the composition of coconut oil, although some studies have shown that MCT oil increased feelings of fullness and boosted weight loss.

For these factors, researchers argue that coconut oil can not be marketed as having the same consequences as MCT oil, and coconut oil should not be extrapolated to the findings of MCT studies related to weight loss.

What does the Research Say?

Studies have shown that coconut oil intake can decrease inflammation, increase heart-protective HDL cholesterol levels, and promote insulin sensitivity.
Although several studies relate MCT oil to weight loss, there is a lack of study on the impact of coconut oil on weight loss.

Numerous human trials have shown that intake of MCT oil can encourage feelings of fullness and that substituting MCTs for LCTs can lead to moderate weight loss.

But note, you should not add the effects of the MCT oil studies to coconut oil.
In fact, only a few studies have tested whether coconut oil can suppress appetite or improve weight loss, and their findings are not favorable.

Making You Feel Full

Studies do not support the argument that coconut oil will dramatically reduce hunger and increase the degree of fulfillment.

For example, one study of 15 women with excess weight showed that consuming breakfast with 25 ml of coconut oil was less successful than eating the same amount of olive oil in reducing appetite 4 hours after a meal.

Another research of 15 obese children found that a meal consuming 20 grams of coconut oil did not cause greater feelings of fullness than the intake of the same quantity of maize oil.

In comparison, a survey of 42 adults showed that coconut oil was marginally lower in filling than MCT oil, consisting of high levels of caprylic acid and capric acid, but marginally higher in filling than vegetable oil.

Researchers have argued that coconut oil can not be added to the findings of MCT experiments and that there is no reason to suggest using it to encourage feelings of fullness.

Research has shown that it can increase stomach volume by adding fat-rich foods such as coconut oil to meals, creating greater perceptions of fullness than low fat meals.

Some research has also shown that consuming saturated fat-rich foods can induce greater fullness than eating monounsaturated fat-rich foods. Other studies have concluded, however, that sensations of fullness are not impaired by saturation levels of fatty acids.

Finally, MCT oil tests are routinely used by food producers and the media to endorse arguments about the fullness-promoting characteristics of coconut oil. Yet these two products are not the same, as mentioned above.

Coconut oil can encourage feelings of fullness, and it contains fats that are linked to health benefits, known as MCTs. However, since these oils are distinct and do not have the same advantages, coconut oil should not be confused with MCT oil.

Losing Weight with Coconut Oil

Although many people assume that a safe and successful way to lose extra body fat is to eat coconut oil, there is no evidence to support this claim.

There have been no positive findings in the few trials that have studied the ability of this oil to improve weight loss.

A 4-week survey of 91 adults, for example, showed no substantial variations in body weight between groups who ate either 1.8 ounces (50 grams) of coconut oil, butter, or olive oil everyday.

Some research indicates, however, that coconut oil can reduce belly fat. A 4-week analysis of 20 obese adults showed that consuming 2 tablespoons (30 ml) of this oil everyday substantially decreased the diameter of the waist in male participants.

Similarly, some rat studies have shown that coconut oil can help reduce fat in the abdomen. Research in this field is still restricted, however.
Another 8-week analysis of 32 adults found that the daily consumption of 2 tablespoons (30 ml) of coconut oil did not influence weight loss or weight gain, meaning that this oil could at best have a neutral impact on the weight.
Although coconut oil is frequently recommended to improve weight loss and feelings of fullness, recent evidence does not support the use of it as a tool for weight loss.

In Conclusion

Coconut oil is not the weight-loss-enhancing magic ingredient that it is portrayed to be, and further study is warranted on its ability to stimulate fat loss and feelings of fullness.

Nonetheless, while it does not increase weight loss, it is a good fat that can be eaten and used for a wealth of other uses as part of a well-balanced diet.

Even, it's important to remember that coconut oil is rich in calories, like all fats. Using it in small doses to change the flavor of your meals while attempting to achieve your target weight, while keeping your calorie consumption in check.

In general, by eating whole, nutrient-dense meals and maintaining portion management, instead of depending on single ingredients to drop excess pounds, it is more important to focus on the overall consistency of your diet.
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