In recent years, the term ‘healthy fats’ has become very popular within the wellness community. So, today I’m sharing why healthy fats have become so popular with 10 ways you can use coconut oil for weight loss.
Years ago, low fat diets were all the rage.
However, these days, you can’t escape diet plans that emphasize the importance of good fats.
This new emphasis brought the rise of foods like the avocado and coconut oil to center stage.
Thankfully, if you don’t already use coconut oil, it’s simple to integrate into your diet.
If you want to lose weight plus up your nutrient intake, you can’t miss coconut oil!
What Makes Coconut Oil for Weight Loss So Good
Coconut oil is a mixture of the meat, kernels, and milk from coconuts. It is often used as a substitute for other common kitchen oils such as olive oil.
The sweet and tropical taste of coconut oil makes it stand out from other oils. Additionally, the nutritional breakdown of coconut oil also makes it stand out.
Coconut oil is very high in saturated fats. It’s saturated fats are composed of both medium and long chain fatty acids. The medium chain (MC) fatty acids are the more healthy-for-you of the two.
Scientific research has shown that some weight loss-related benefits of consuming MC acids include:
- reducing hunger
- boosting metabolism
- raising good cholesterol
Because coconut oil is high in fat, the key is to not overeat the recommended serving size. If you can do this, then you should be able to reap the weight loss benefits!
1. Add Coconut Oil to Smoothies
Have you ever made a smoothie packed with fruits and veggies before? Well, it turns out that your body needs healthy fats in order to absorb the nutrients of those ingredients.
Coconut oil is the solution!
Try adding 1 tbsp of oil to your smoothie. It will enhance the tropical taste of the fruits and you’ll get the most out of the plant nutrients.
I suggest using it with island-y fruits like banana, mango, and pineapple.
2. Bake With Coconut Oil
Any baking recipe that calls for vegetable oil, butter, or margarine can be subbed with coconut oil.
This will replace the bad saturated and trans fats in those oils with the healthier fats of coconut oil.
The sweet taste of the coconut oil will also enhance the sweetness of your baked goods.
3. Cooking Rice and Pasta
Many rice or pasta recipes call for adding a tablespoon of oil to the boiling water.
Next time, try using coconut oil!
The MC fatty acids in the oil will help make you feel fuller sooner. Therefore, you won’t be tempted to overeat the yummy carbs.
4. Make Sauces with Coconut Oil
Despite its sweet taste, coconut oil is very diverse.
Therefore, you can easily substitute it into just about any sauce recipe that calls for vegetable or olive oil.
However, I suggest trying it in these particular types of sauces:
- Asian curries
- sweet and spicy aioli or mayonnaise
- creamy garlic sauce
- hollandaise
- traditional Italian red sauce
5. Add Coconut Oil to Coffee
Oil in coffee might sound unusual at first. But, once you try it, you will be hooked.
You can simply add coconut oil to your regular drip coffee. Take your brewed coffee, put it in a blender with 1 tbsp of oil, blend, and enjoy.
Blending the oil with the coffee will make it slightly frothy. So, it’ll taste and look a little more like a specialty coffee shop drink!
If you want to spice up your morning coffee even more, try this coconut oil latte:
Ingredients:
- 12 oz. your favorite brewed coffee
- 1 tbsp coconut oil
- 1 tsp coconut cream
- 1/4 cup coconut milk
- 1/8 tsp vanilla extract
- sprinkle of nutmeg and cinnamon (optional)
Directions:
- Brew your coffee using your preferred method
- Add coffee, oil, cream, milk, and vanilla to a blender and blend until frothy
- Pour into a mug and top with desired seasonings
6. Coconut Oil Based Salad Dressings
Most salad dressing recipes that call for other oils can be subbed with coconut oil.
I have a coconut oil dressing recipe that is perfect for weight loss. The coconut oil, lemon, and apple cider vinegar make it great for detoxification.
Ingredients (makes 6 servings):
- 1/3 cup coconut oil
- 1 tbsp lemon juice
- 1.5 tbsp apple cider vinegar
- 1 tbsp honey
- 1 garlic clove, smashed
- 1/2 tsp sea salt
To make this recipe, simply mix all ingredients together and add on top of your favorite salad.
7. Oil Pulling
Oil pulling has been a ritual in ancient cultures for generations. It helps promote detoxification which can influence the types of bacteria in your body.
Bacteria play an essential role in weight loss. They influence:
- digestion
- satiety
- inflammation
Therefore, along with healthy eating and exercise, oil pulling could help you with weight loss.
Here’s how to do it (best at night before bed):
- Scoop 1 tbsp organic coconut oil into your mouth
- Swish the oil around for 15 to 20 minutes, do not swallow!
- Spit out the oil into your trash can and enjoy the freshness
8. Coconut Oil Supplements
Coconut oil for weight loss can also be great in the form of a supplement.
If you don’t like the taste of coconut oil, you can also take it in the form of a capsule or powder.
The powder is especially good to add to smoothies, tea or coffee.
9. Spread it on Toast
If you’re like I am, then you love the classic piece of toast in the morning. However, this can be quite bland for some people.
Un-bland morning toast by spreading some coconut oil on it.
After spreading on your oil, you can top your toast with other ingredients for more flavor. Try topping with:
- peanut or almond butter
- honey
- avocado
- cinnamon
10. Coconut Oil Based Snacks
If you’re still struggling to figure out how to incorporate coconut oil into your diet, then try these delicious coconut oil based snack recipes!
Final Thoughts
A great way to lose fat is by eating more of it.
And reducing your carb intake. Sometimes all we really need to kickstart weight loss is by going on a carb detox for a couple days.
I always recommend the 21-Day Fat Loss Challenge by Avocadu to anyone who’s wanting to get rid of bloat, water weight, and let go of their addiction to carbs.
Avocadu’s 21- Day Fat Loss challenge helped me lose 10 pounds in 10 days! And, I’ve been able to lose an additional 20 pounds using what they taught me in addition to paying closer attention to my carb-intake.
I highly recommend this course to anyone who wants to lose weight and not gain it back. Avocadu also has an amazing Facebook support group that keeps you connected to other women who are going through the program.
If you’re interested in learning more, check out Avocadu’s 21-Day Fat Loss Challenge here!
