Can Coconut Oil Help You Lose Weight?
- Dietitian.Lauren Hmede
- Dec 12, 2019
- 3 min read
Introduction:
Weight loss is also among the list of benefits linked to coconut oil intake. As such, many people looking to shed excess weight add this tropical oil to their meals, snacks, and beverages, including coffee drinks and smoothies.
However, like most ingredients advertised as a magic bullet for weight loss, coconut oil may not be the easy weight loss solution it’s cracked up to be.
Why coconut oil is considered weight-loss-friendly?
While there’s no doubt that coconut oil is a healthy fat, it’s unclear whether this popular product is as effective for weight loss as many people claim.
Coconut oil vs. MCT oil
The belief that this oil benefits weight loss is mainly based on the claim that it may decrease hunger, as well as the fact that coconut products contain specific fats called medium chain triglycerides (MCTs).
MCTs are metabolized differently than long-chain triglycerides (LCTs), which are found in foods like olive oil and nut butter. MCTs include capric, caprylic, caproic, and lauric acid though there is some controversy over including lauric acid in this category.
Unlike LCTs, 95% of MCTs are rapidly and directly absorbed into the bloodstream, specifically the portal vein of the liver — and used for immediate fuel.
MCTs are also less likely than LCTs to be stored as fat.
Although MCTs naturally comprise around 50% of the fat in coconut oil, they can also be isolated and made into a stand-alone product, meaning coconut oil and MCT oil are not the same thing.
Coconut oil consists of 47.5% lauric acid and less than 8% capric, caprylic, and caproic acids. While most experts classify lauric acid as an MCT, it behaves like an LCT in terms of absorption and metabolism.
Specifically, only 25–30% of lauric acid is absorbed through the portal vein, compared with 95% of other MCTs, so it doesn’t have the same effects on health. This is why its classification as an MCT is controversial.
Also, while some studies have found that MCT oil increased feelings of fullness and enhanced weight loss, they used oils high in capric and caprylic acid and low in lauric acid, which is unlike the composition of coconut oil.
For these reasons, experts argue that coconut oil should not be promoted as having the same effects as MCT oil, and results from MCT studies related to weight loss can’t be extrapolated to coconut oil.
May enhance feelings of fullness
Coconut oil may promote feelings of fullness, and it contains fats known as MCTs, which are linked to health benefits. However, coconut oil should not be confused with MCT oil, as these oils are different and don’t provide the same benefits.
What does the research say?
Research has shown that eating coconut oil may decrease inflammation, raise levels of heart-protective HDL cholesterol and promote insulin sensitivity.
Although coconut oil is often suggested to boost weight loss and feelings of fullness, current research does not support using it as a weight loss tool.
Conclusion:
Coconut oil is not the weight-loss-enhancing wonder ingredient it’s portrayed to be, and more research on its potential to promote fat loss and feelings of fullness is warranted.
Nevertheless, though it may not enhance weight loss, it is a healthy fat that can be consumed as part of a well-balanced diet and utilized for a wealth of other purposes.
Still, it’s important to note that like all fats, coconut oil is high in calories. When trying to reach your desired weight, use it in small amounts to enhance the taste of your foods while keeping your calorie intake in check.
In general, rather than relying on single ingredients to drop excess pounds, it’s more beneficial to concentrate on the overall quality of your diet by consuming whole-nutrient dense food and practicing portion control.
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