If you are not sure whether coconut oil aids weight loss or not, this article will show you various coconut oil weight loss results from studies.
Coconut oil has been the rave of the moment, weight loss gurus and celebrities say it can help you lose weight and improve your health.
However, not everyone agrees that coconut oil enhances weight loss. Some say using coconut oil can sometimes lead to undesired weight gain.
To end all this confusion, let us see what the six scientific studies below say about the effects of coconut oil on weight loss.
Coconut Oil Weight Loss Results from Studies
Study #1. Coconut Oil and Abdominal Obesity
This study involved 40 women with abdominal obesity. The researchers chose the women at random and instructed them to take 10 ml of coconut oil or soybean oil at every meal, three times each day for 12 weeks. This totaled to 30ml of coconut oil per day.
Additionally, the women walked for 50 minutes a day and maintained low-calorie diets.
At the end of the study, researchers found that both groups lost about 2.2 lbs. (1 kg). The coconut oil group saw a 1.44cm reduction in waist circumference while the soybean oil group experienced a slight increase in waist circumference.
The coconut group also experienced increased levels of HDL (good) cholesterol and a 5 percent reduction in the inflammation marker C-reactive protein.
On the other hand, the soybean oil group saw an increased level of LDL (bad) cholesterol, decreased HDL levels, and 14 percent reduction in the C-reactive protein.
Study #2. Coconut Oil and Waist Size
This small study involved 20 obese people. They were instructed to take 10 ml of virgin coconut oil three times each day before meals, for four weeks. In short, they took 30 ml of virgin coconut oil per day.
In addition, they maintained their usual diets and workout programs.
At the end of four weeks, the men in the group had lost on the average 2.61 cm while the women lost on the average 3.00 cm around their waist. The overall average weight loss was 0.5 lbs. (0.23kgs) while men lost 1.2 lbs. (0.54kgs) on the average.
Study #3. Coconut oil and fat oxidation
In this study, 12 normal-weight women were fed weight-maintenance diets with 15% protein, 45% carbohydrates, and 40% fats. 80 percent of the fats they ate came from coconut oil and butter (MCT diet) or beef tallow (LCT diet) for six days. In order to monitor the fat burning effect of the MCT diet, the women consumed long-chain fats for eight days.
Researchers found that the fat-burning rate was higher in the MCT (coconut oil and butter) group than the LCT group by day 14. On day seven, the MCT group had a significantly higher resting metabolic rate compared to the LCT group. However, there was no significant difference between the two groups by day 14.
Study #4. Coconut Oil and Insulin Sensitivity
This study involved 40 people. They were randomly divided into two test groups. One group ate MCT (coconut oil) while the other group ate LCT for 90 days. The researchers analyzed serum samples, body weight, and waist circumference at 0, 45, and 90 days.
The results show that the MCT group experienced decreased body weight and waist circumference, reduction in homeostasis model assessment of insulin resistance, increased concertation of serum C-peptide, and reduction in serum cholesterol concentration.
Researchers did not find these improvements in the LCT group. They concluded that the results suggest an association between moderate intake of MCT and improved risk factors in humans that are moderately overweight.
Study #5. Coconut Oil and Body Fat
This study involved 112 subjects. Researchers divided them into two groups. Group A consumed MCT oil for eight weeks, and the other group consumed LCT oil for eight weeks. All the participants consumed 25-30 grams of the oils each day. And they followed a fixed level of exercise and energy intake.
The researchers found a significant reduction in body weight, waist circumference, body fat, body mass index, low-density lipoprotein cholesterol, subcutaneous fat in the abdominal area, and serum triglycerides in male subjects in the MCT group. These changes were not significant in female subjects in both groups.
The results of the study suggest that MCT and LCT consumption can help reduce body fat and body weight among males with high levels of triglycerides.
Study #6. Coconut Oil and Appetite
This study investigated the effect of MCT consumption on appetite and food intake among overweight men. The researchers asked the participants to consume 20 grams of MCT or LCT.
The results show that the MCT group consumed 200 fewer calories at lunch compared to the LCT group. The researchers conclude that MCT consumption reduced food intake significantly.
The studies above show that coconut oil can help increase metabolism, reduce appetite, and decrease body fat and weight circumference. However, the studies also show that the effects are modest and only last for a short period.
Coconut oil gets its fat-burning powers from its abundance of medium chain triglycerides (MCTs). While it enhances weight loss in the initial stages, its effect becomes insignificant over time.
Some experts believe that using coconut oil for weight loss can inadvertently lead to weight gain because of its saturated nature and high-calorie content.
The good news is there is something everyone agrees on. It is better to cook with coconut oil instead of vegetable oil. However, you have to choose the right coconut oil. We recommend you buy extra virgin coconut oil.
You Learned That:
Taking 30 ml of coconut oil per day may help reduce your waist circumference.
Consuming 30 ml of coconut oil per day may increase your HDL (good) cholesterol levels.
MTCs such as coconut oil may temporarily boost your resting metabolic rate.
Taking coconut oil regularly may improve your insulin sensitivity.
Taking 20 grams of coconut oil may regulate your appetite and help you consume 200 fewer calories per day.
Coconut oil may enhance weight loss if you maintain a calorie deficit and exercise regularly.
The truth is coconut oil has many other benefits, here are 9 reasons you should use coconut oil every day.[related_posts_by_tax posts_per_page="4"]