Coconut oil amazing health benefits. It increases metabolism, reduces hunger, raises "good" cholesterol, supports thyroid health, and may even prevent cavities.
Sure, coconuts grow on palm trees, but coconut oil is not palm oil.
I wrote articles about the benefits of coconuts on this blog. One reader wrote to me and said that she bought this oil, but does not know how to use it now.
This is the information I will share with you. I have been using it for 3 or 4 years now.
How to include coconut oil in your diet?
What scientific evidence has been produced and what advice do scientists give on the use of coconut oil in nutrition?
1. In some cases, the amount of this oil has been given as a percentage of the total, which varies from person to person.
2. In three other studies, total fat intake was 40%, but the source of fat was coconut oil and other fats.
In the women studied, an increase in metabolic rate was observed.
3. The study compared the effects of different fats on cholesterol levels.
A diet with 20% of total calories from coconut oil raised HDL cholesterol in women, but not in men.
In addition, coconut oil has been shown to raise LDL cholesterol levels less than butter.
In each of these studies, people consuming 2,000 calories for weight maintenance included 36-39 grams of coconut oil per day as part of a mixed diet.
4. Other studies have used fixed doses.
That is, each participant consumed the same amount of oil, regardless of calorie intake.
In one study, overweight or obese people took 2 tablespoons (30 ml) of coconut oil per day for 4 weeks and lost an average of 2.87 cm at their waistline.
What's more, participants lost that weight without calorie restriction, and without increasing physical activity.
Conclusion.
Studies have confirmed that coconut oil has benefits when administered in fixed doses or as a percentage of total calorie intake.
How much coconut oil to consume per day?
1. Studies have shown that 2 tablespoons (30 ml) is an effective dose.
2. This dose of oil has been shown to reduce weight, belly fat, and improve other markers of health.
3. Some studies have used up to 2.5 tablespoons (39 g) per day, depending on caloric intake.
4. Taking 2 tablespoons (30 ml) of oil per day is a reasonable amount, with room for other healthy fats in your diet such as nuts, olive oil, and avocados.
5. However, start taking this oil slowly to avoid nausea and loose stools that can occur if you take a lot of oil at once.
6. Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day for 1-2 weeks.
Conclusion.
Consuming 2 tablespoons per day is enough to achieve health benefits, but it is best to start with a smaller dose and increase gradually.
How to start taking coconut oil.
There are several ways to include this oil in your diet.
1.Use it for cooking
1) Coconut oil is ideal for cooking because nearly 90% of its fatty acids are saturated, making it extremely stable at high temperatures.
2) It also has a high smoke point of 175°C.
3) Coconut oil is semi-solid at room temperature and melts at 24°C.
So it should be stored in a cupboard, not in the refrigerator, so that it can be easily taken for use.
During the colder months, it can become very hard and difficult to remove from the jar.
4) Here are some cooking ideas:
- Use for frying.
Take 1-2 tablespoons of this oil to cook vegetables, eggs, meat or fish.
- For baking.
Use it in baking recipes. Coconut oil can replace butter in most recipes at a 1:1 ratio in most recipes.
Only be sure to take the ingredients at room temperature, that is, eggs and milk should not be cold.
- Can be added to smoothies, protein shakes, even coffee, cocoa and tea.
Oil must be taken in liquid form.
Drink recipe "Cocoa, tea and coconut oil"
Ingredients per serving.
1) One tea bag (herbal or regular).
2) 1 tablespoon unsweetened cocoa powder.
3) 1 tablespoon cream.
4) 1 teaspoon coconut oil.
5) Stevia or other sweeteners, to taste.
Cooking.
1) Pour boiling water over a tea bag, brew for 2-3 minutes.
2) Remove the tea bag.
3) Add the rest of the ingredients and mix well.
Conclusion.
Coconut oil can be used in cooking, in recipes, and added to flavor hot drinks.
2. About the use of coconut oil supplements
We are accustomed to the fact that we can get all the nutrients in the form of supplements. For example, vitamins, minerals, omega-3s, resveratrol, etc.
Coconut oil is also available in capsule form.
But I don't advise you. And do you know why?
The capsules contain 1 gram of this oil. And to get the effect, you need to take 30 ml per day.
And 30 capsules a day is not realistic, at least for me.
Conclusion.
Coconut oil capsules can be used but must be taken in very large amounts to achieve an effective dose.
Warning.
1. Coconut oil has health benefits, but there are limits on how much you can eat.
1) Each tablespoon of this oil contains 130 calories.
2) It can increase the metabolic rate, but if there are more calories than necessary, then this can lead to weight gain.
2. Research has shown that coconut oil is most effective when it replaces less healthy fats in the diet, rather than being added to the fats used.
Conclusion.
For best results, replace less healthy fats with coconut oil rather than increasing your overall fat intake.
Be bold!
Buy coconut oil, replace sunflower oil with it in cooking, replace butter or margarine in baking.
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