While some studies suggest that replacing some of your other cooking fats with coconut oil can help reduce belly fat, it can also lead to weight gain if eaten it in large amounts. So, how much coconut oil you need to eat to reduce belly fat?
Despite being a rich source of saturated fatty acids, coconut oil is widely promoted as a healthy oil for cooking. Some studies claim that saturated fat is not as unhealthy as previously thought. Also, coconut oil has a high saturated fat lauric acid content, making it resistant to oxidation at high heat. Thus, it is very suitable for high-heat cooking methods like frying. Lauric acid is known to improve the composition of blood lipids by increasing high-density lipoproteins (HDL) or “good” cholesterol, which has been associated with a reduced risk of heart disease. Evidence suggests coconut oil may help boost fat loss and reduce belly fat by stimulating metabolism and suppressing appetite.
Coconut oil is high in medium-chain triglycerides (MCTs) and is responsible for many health benefits:
- Some researchers believe that MCTs can increase the calories your body burns as they are absorbed quickly.
- A few controlled studies have suggested replacing some of your other cooking fats, like soybean oil, with coconut oil can reduce waist circumference.
- However, since coconut oil is very high in calories, eating large amounts can easily lead to weight gain.
- Therefore, it is advisable to use it sparingly. Besides, research on coconut oil’s weight loss benefits is still limited.
How Much Coconut Oil You Need To Eat To Reduce Belly Fat?
- Belly fat also known as visceral fat is not only aesthetically unappealing but can also increase one’s risk of heart disease and diabetes. Coconut oil has been found to be effective at reducing this fat to some extent.
- In one study, women with abdominal obesity were asked to consume two tablespoons (30 mL) of coconut oil daily for 12 weeks; compared to the soybean oil group, they significantly reduced their Body Mass Index (BMI) and waist circumference.
- Another 4-week study involved 20 obese men who took two tablespoons (30 mL) of coconut oil daily and lost 1 inch (2.54 cm) from their waist fat.
- Use organic, virgin coconut oil rather than refined versions to get the most out of it.
Healthy Ways To Use Coconut Oil To Lose Weight
- Using coconut oil for cooking may help reduce belly fat, as long as it is used in moderation and in conjunction with a balanced diet and regular exercise. Here are some easy ways to add coconut oil to your diet.
- Add one tablespoon of virgin coconut oil to hot water or herbal tea and drink it in the morning. This is an easy way to add it to your diet if you do not like cooking with coconut oil.
- Use coconut oil instead of butter or olive oil to make your favourite recipes, such as smoothies or desserts. You can also use coconut oil as a salad dressing.
- Ingesting coconut oil 20 minutes before mealtime may increase feelings of fullness, curb appetite, and help you lose weight.
Conclusion: Always consult with your doctor or a healthcare professional before making significant dietary changes for weight loss. They can provide personalized guidance based on your medical history and current health status.
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