How coconut oil can get rid of your belly and help you lose weight
Coconut oil is an ideal food from a culinary point of view, the safest fat from a nutritional point of view. It features a unique blend of saturated fatty acids and antioxidants that can have powerful effects on overall metabolism.
The study of the properties of coconut oil was carried out by various specialists independently of each other. All of them have shown that the use of the product in the daily diet can reduce weight and visceral fat.
Content:
- Coconut oil speeds up metabolism
- Features of coconut oil when burning calories
- Coconut oil to reduce appetite
- Coconut oil fights visceral fat
- Calorie content of coconut oil
Coconut oil speeds up metabolism
Coconut oil is unlike any type of dietary fat. The main difference is that most foods are made up of long chain fatty acids. Coconut oil contains only medium chain fatty acids.
Medium chain triglycerides are metabolized differently by the body than longer structured fatty compounds. Due to the structural features, they get from the digestive tract directly to the liver. Here, they are transformed into ketone bodies or converted into energy.
Coconut fats are recommended for people with epilepsy on a ketogenic diet. Thus, it is possible to increase the ketone content by taking in a small amount of carbohydrates.
Animal studies have shown that medium-chain edible fats are less deposited than other types of fats. In one experiment, rats were divided into two groups. In the first group, animals were overfed with triglyceride fats, and in the second - with a different type of fats. It turned out that the rats of the first group gained 20% less weight and 23% less fat. [1]
Coconut oil contains medium chain triglycerides. These are polyunsaturated acids that are not digested in the same way as other dietary fats. The positive effect of coconut oil on the body is explained by the peculiarities of its absorption.
Features of coconut oil when burning calories
Any food has its own metabolic properties. Various macro and micronutrients in foods affect hormone levels and metabolism. The assimilation of some products is more efficient, while others take longer and require more energy.
Coconut oil is a thermogenic substance. Its constituents, unlike fats of other origins, require more energy to be broken down and absorbed. One study found that 1-2 tablespoons of coconut oil (15-30g) requires 5% more energy. In the course of assimilation, about 120 kcal per day are burned. [2]
Other experiments have confirmed these findings. By replacing regular fats with medium-chain fats, the body spends more calories to break down and absorb them. If we talk about the calories of butter or vegetable oil, it should be noted that their benefits are not in doubt, but they require less energy consumption.
Coconut oil fats enhance metabolic mechanisms, increase energy expenditure by 120 kcal per day.
Coconut oil to reduce appetite
Your body starts using stored fat when the consumption of calories (energy) exceeds their consumption. In other words, the body must be in a calorie deficit. The main difficulty is keeping track of your calorie expenditures. After all, it is impossible to constantly be aware and control the nutritional value of products.
Nature has done everything to ensure that a person remains slim and healthy in natural conditions. Even 30 years ago, many had no idea what a calorie was, and no one thought to calculate the daily rate of energy. The concept of "obesity epidemic" appeared only in the mid-80s of the last century. The search began for ways and products that can deceive the body and force it to absorb a lower amount of calories. Research has led to coconut oil.
Research into coconut oil as a source of medium chain fatty acids has shown that it can prolong feelings of fullness. Not feeling hungry for a long time automatically reduces your calorie intake. Fats that have a different structure do not have this effect.
When coconut oil is consumed, the liver intensively produces ketone bodies. They affect appetite by suppressing it. This is due to the peculiarities of triglyceride metabolism. In a study involving 6 healthy men, the mechanism of absorption of fatty compounds was studied. Eating medium-length fat made it possible to eat 256 fewer calories per day without hesitation. [3]
14 male subjects ate foods rich in this type of fat for breakfast. This led to the fact that they ate significantly fewer calories at lunch.
Coconut oil significantly stimulates fat burning, which increases the number of calories. This mechanism causes a decrease in appetite, which leads to less calorie intake.
The inclusion of foods containing medium chain fatty acids in the diet leads to suppression of appetite and automatically causes the consumption of fewer calories.
Coconut oil fights visceral fat
The ability of coconut oil to speed up metabolic processes and reduce appetite allows you to get rid of body fat rather quickly. The effect will last for a long period of time. Positive results have been proven in more than one study.
One of the experiments involved two groups of women. For 28 days, they received 30 grams (2 tablespoons) of coconut or soybean oil. All participants were instructed to consume fewer calories and walk more (do aerobic exercise). The results were amazing:
- Participants in both groups lost an average of 2 kg.
- In women who took coconut oil, the waistline decreased due to the burning of belly fat. Participants who consumed soybean oil noted a slight increase in abdominal fat.
- In the first group, there was a decrease in the indicators of good cholesterol (HDL). In the second group, soybean oil led to a decrease in HDL cholesterol and an increase in LDL.
Coconut oil did not lead to significant weight loss compared to soybean oil, but it did reduce the belly.
Other observations were conducted on men with an established diagnosis of obesity. They received 30 g of coconut oil daily for 4 weeks. After a certain time, it was possible to note a decrease in the waist circumference by 2, 86 cm. [4]
Many nutritional studies have confirmed that medium chain triglycerides can help you lose weight, reduce waist size and improve metabolic rates.
Coconut oil is quite effective in reducing visceral (harmful) fat. Fat deposits in the abdominal cavity can form around internal organs, further provoking the development of inflammatory diseases, diabetes mellitus, and cardiovascular pathologies. Reducing abdominal fat always has a beneficial effect on metabolism, prevents the development of chronic processes, and helps to maintain health for a long time.
The consumption of coconut oil, combined with a reduction in carbohydrates and an increase in protein foods, allows you to achieve high results in weight loss and reduction of stored fat. By itself, coconut oil will not give a wonderful effect, but in combination with other methods will help to maintain the achieved result for a long time.
Coconut oil is effective in eliminating visceral fat, which often provokes the development of internal diseases.
Calorie content of coconut oil
All fats are high in calories, and coconut oil is no exception. Packed with triglycerides, it contains about 9 calories per gram. When consuming a fixed amount of calories, adding coconut oil to the diet after a meal can cause excess weight gain rather than weight loss.
If you don't keep track of your calorie intake, using coconut oil will greatly reduce your appetite. This will allow you to consume fewer foods. The point of adding coconut oil to your diet is to avoid adding fatty calories. It is needed to replace the usual cooking oils.
Important! You don't need to consume huge amounts of coconut oil to achieve weight loss effects. It is enough to introduce 30 grams - 2 tablespoons into your usual diet. Compliance with a protein diet and optimal exercise in combination with coconut oil speeds up metabolism and effectively reduces waist volume.
n
[Video] Dr. Berg - How to Lose Belly Fat? Why is fat deposited?
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
