Does coconut oil make you lose weight? Let's find out the truth about this increasingly popular ingredient that has become a real star thanks to the spread of the ketogenic diet.
Coconut oil and its alleged slimming effect are a highly debated topic in all the communities dedicated to slimming diets.
But is there any truth behind the hypotheses that claim that coconut oil can promote weight loss ?
In this article, we'll explore together the potential benefits and possible contraindications of consuming coconut oil as part of a weight loss diet (and beyond).
Pros of using coconut oil in weight loss diet
Source of Medium Chain Saturated Fatty Acids (MCTs): Coconut oil contains MCTs, which can be rapidly metabolized by the body to provide immediate energy. This can promote increased energy expenditure and thermogenesis , potentially contributing to increased calorie burn.
Satiating effect : The MCTs present in coconut oil can positively influence the feeling of satiety, helping to control appetite and the amount of food consumed during meals. This could promote better portion control and a reduction in overall calorie intake.
Healthier alternative to other fats: Coconut oil can be used as a healthier alternative to saturated fats from animal sources or refined vegetable oils. It can help improve the lipid profile by increasing levels of "good" cholesterol (HDL) and reducing levels of "bad" cholesterol (LDL).
Cons of taking coconut oil in weight loss diet:
Calorie content : Coconut oil is still a calorie-dense food, containing about 9 calories per gram. While it may have potential thermogenic effects, it's important to consider overall calorie intake to achieve a calorie deficit necessary for weight loss.
Saturated Fat Concentration: Coconut oil is high in saturated fat, and excessive consumption of saturated fat may be associated with an increased risk of heart disease . It's important to limit your overall intake of saturated fat and keep it in balance with a healthy, balanced diet.
Coconut oil vs. MCT oil
Coconut oil naturally contains MCTs, but it's not MCT oil. MCT oil , which can be derived from coconut oil, is primarily composed of medium-chain fatty acids, such as caprylic acid and capric acid. Studies suggest that MCT oil may have a thermogenic effect and contribute to weight loss , but more research is needed to confirm those benefits.
In conclusion, the mild thermogenic effects attributed to coconut oil actually depend on its MCT content. MCT oil is a concentrate of medium chain triglycerides so if it is the thermogenic effect you are looking for, my advice is to consume MCT oil directly if instead you want to use it in recipes and for cooking, it may be fine to use coconut oil in alternative to other fats but in moderation given the saturated fat content.
