The Coconut Oil Craze
- Should I Jump on the Bandwagon Too?
Yes you should (end of post).
But what exactly is it about coconut oil that
makes it so healthy? And which type is best?
Let’s dive into some of the fascinating research and find
out.
Coconut oil is a special kind of fat
Coconut oil is fat and contains the same 9 calories per gram
as other fats.
It is extracted from the "meat" of the coconut.
Coconut oil is a white solid at room temperature and easily melts into a clear
liquid on a hot day.
The idea of adding coconut oil to your diet is NOT to add on
to what you already eat but to substitute it for some of the (possibly) less healthy
fats you may be eating now.
And here’s why - Because not all calories or fats are
created equal.
Coconut oil contains a unique type of fat known as “Medium
Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these
MCTs.
What makes MCTs unique is how your body metabolizes
them; they're easily absorbed into the
bloodstream by your gut, where they go straight to the liver, and they're
burned for fuel or converted into "ketones."
This metabolic process, unique to MCTs, is what sets coconut
oil apart from other fats.
Coconut oil MCTs may help with fat loss
Coconut oil’s MCTs have been shown to have a few different
fat loss benefits.
First, it can help to increase feelings of fullness, which
can lead to a natural reduction in the amount of food you eat.
Second, because of their unique metabolic route, MCTs can
also increase the number of calories you burn;
this happens when you compare the calories burned after eating the same
amount of other fats.
In fact, a few studies show that coconut oil may increase
the number of calories you burn by as much as 5%.
Third, some studies show that eating coconut oil can help
reduce belly fat (a.k.a. “waist circumference”).
Just remember not to add coconut oil to your diet without
reducing other fats and oils!
How much coconut oil should I eat?
Many of the studies that showed increased fullness,
increased metabolism, and reduced belly fat only used about 2 tablespoons per
day.
You probably don’t need any more than that.
What kind of coconut oil is the best?
There are so many coconut oil options available in grocery
stores these days
that it can make it
difficult to know which is best.
I recommend you stay away from "refined" ones, and
opt for "virgin" coconut oil. That is because it is processed at
lower temperatures and avoids some of the chemical solvents used in the
refining process; this helps to preserve
more of the oil's natural health-promoting antioxidants.
Pro Tip: Always (and I mean ALWAYS) avoid "hydrogenated"
coconut oil. It can be a health nightmare because it contains the infamous
"trans fats."
One thing you should also consider is that each oil has a
specific high temperature that you should avoid surpassing (e.g. its
"smoke point"). For virgin coconut oil, that temperature is 350F.
That means you can safely use it on the stovetop on a low-medium setting, as
well as in most baking.
Conclusion:
Substitute some of the fat you eat with virgin coconut
oil; this may help you to lose weight
and belly fat by naturally helping you to eat less, as well as slightly
increasing your metabolism.
Oh, and it tastes great too!
Recipe (Coconut Oil): Homemade Healthy Chocolate
Serves 12
⅓ cup coconut oil, melted
1 cup cocoa/cacao powder
4 tablespoons maple syrup
2 dashes salt
4 tablespoons slivered almonds
1. Melt coconut oil, and whisk in maple syrup, salt, and
cocoa/cacao powder until smooth.
2. Stir in slivered almonds until evenly distributed.
3. Pour into an ice cube tray and freeze.
4. Store in fridge or freezer to avoid melting.
Serve & enjoy!
Tip: Substitute other seeds,
chopped nuts, or dried fruit instead of the almonds if you wish.
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
Certified Spartan SGX Coach
Certified Weightlifting Performance Coach
(716) 545-4090
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