How to Use Coconut Oil For Weight Loss


Today we are going to dive deep into the topic of how to use coconut oil for weight loss.

Coconut oil is an excellent source of fat. It contains medium-chain triglycerides (MCTs), which are quickly absorbed by the body.

MCTs, help you feel full longer, which means you’re less likely to overeat. Coconut oil also helps your body burn fat and lose weight more efficiently.

If you want to know all the benefits of coconut oil and how to use coconut oil to shred some extra pounds, keep on reading.

How to Use Coconut Oil For Weight Loss

There are various ways to use coconut oil to lose lose weight. Add a tablespoon coconut oil to your coffee, tea, or fresh juice. You can also use it as cooking oil, add it to your favorite recipes or take it “straight up.”

Let’s elaborate on this a bit further.

1- Use it as cooking oil

You can use coconut oil as a cooking oil. Put some in a pan over medium heat and frequently stir until the oil starts to smoke. Once it does, turn down the heat and let it simmer for about 5 minutes. Turn off the heat and allow the oil to cool completely before storing it in a glass jar.


2- Mix it in your coffee

Mixing coconut oil in your morning coffee is a great way to start your day! Black coffee is proven to be good for weight loss.

3- Use it in recipes

Coconut oil is an excellent alternative to butter when making baked goods. It adds a nice flavor and texture to recipes. You can also replace it with other oils, like olive, canola, and vegetable oil.

4- Prepare popcorn with it

Popcorn and coconut oil are a great combination. You might never have thought of this somewhat weird recipe, but popcorn with sweet coconut oil and salt is delicious.

5- Take It By The Spoonful

Eating it straight can help you feel less hungry between meals, but some experts also say it might boost your energy.

Taking coconut oil on an empty stomach helps cure inflammation and reduce bacteria. At the time of your breakfast, you can also take coconut oil. Virgin coconut oil helps reduce belly fat faster, resulting in weight loss.

6- Add to your smoothie

Coconut oil is an excellent addition to any smoothie recipe. It adds a nice creamy texture without adding many calories. You can add coconut oil to almost anything; however, I recommend using it in smoothies because it helps boost the drink’s nutritional value.

How Much Coconut Oil Do We Need?

The first step to using coconut oil to lose weight is understanding what diet you should follow. To lose weight, you need to eat fewer calories than you burn daily.

Let’s do some math.

To calculate how much you should eat daily, multiply your current weight (in pounds) by 15. Then divide that number by 1000 to get your daily caloric intake. For example, if you weigh 200 lbs, you multiply 200 x 15 3000 calories. Divide that number by 1,000 to get 300 calories per day.

Next, determine how many calories you burn each day. You can subtract your resting metabolic rate from your maximum metabolic rate. The resting metabolic rate is the number of calories you burn while at rest.

Maximum metabolic rate is the highest amount of calories you can burn while exercising. To find your resting metabolic rate, multiply your body weight (in pounds) by 10.

For example, if your body weight is 150 lbs, you would multiply 150 x 10 = 1500 calories. Next, subtract your resting metabolic rate from the total calories you burned to get your maximum metabolic rate.

In our example, we subtracted 1500 calories from 2000 calories, leaving 500 calories remaining. That means you burned 500 calories more than your resting metabolic rate.

Multiply 500 by 0.8 to get 400 calories per hour. Add that to your daily calorie goal to get your total daily calorie count.

Now that you know how many calories you should consume daily, you can add coconut oil to your diet.

Start by taking two tablespoons of coconut oil before breakfast and lunch.

Add two tablespoons of coconut oil to your meals until you reach your desired daily calorie count.

You may notice coconut oil makes you feel full faster than regular food. This is because coconut oil contains medium-chain triglycerides metabolized differently than long-chain triglycerides.

Medium-chain triglycerides are digested and absorbed faster than long-chain triglycerides, which gives you a feeling of satiety sooner. That way, you stop eating sooner than usual, and that will help losing weight in the long run.

If you have trouble losing weight, try eating smaller meals throughout the day instead of three big ones. Eating small meals helps stabilize your blood sugar, reducing cravings and preventing overeating.

Also, make sure you drink plenty of water. Drinking enough water will help you stay adequately hydrated, preventing you from having those mid-day snack attacks.


Benefits of coconut oil

1. Coconut Oil Helps You Burn Fat Faster

Coconut oil contains high amounts of lauric acid, capric acid, caprylic acid, and myristic acid. These fatty acids help break down fat cells faster than regular fats.

Lauric acid helps burn fat, while capric acid helps boost metabolic rate.

Myristic acid increases the number of calories burned per day.

Caprylic acid boosts the body’s natural detoxification system.

2. Coconut Oil Promotes Healthy Weight Loss

Coconut oil has been proven to reduce appetite and increase thermogenesis (heat production). Thermogenesis is what makes us feel full after eating. When we eat foods that cause our bodies to produce more heat, we tend to eat less, leading to weight loss.

3. Coconut Oil Lowers Cholesterol Levels

Coconut oil is rich in saturated fats. Saturated fats have been shown to lower cholesterol levels.

A study published in Nutrition Journal showed that people who consumed at least 30 grams of coconut oil daily had significantly lower total cholesterol and LDL cholesterol levels than those who did not consume coconut oil.

4. Coconut Oil May Help Prevent Heart Disease

A study conducted at the University of Scranton showed that coconut oil might prevent heart disease. The study included over 1,200 men and women between the ages of 45 and 75. After ten years, participants were divided into two groups.

One group was given two tablespoons of coconut oil daily, and the other was given olive oil. Those who took the coconut oil had a 31% reduction in heart attacks and strokes compared to the olive oil group.

5. Coconut Oil Can Improve Your Skin

Coconut oil can improve skin conditions, including eczema, psoriasis, and acne. It is also great for dry hair and the scalp.


Coconut Oil Vs. Butter: Which One Is Better For Weight Loss?

There are many debates about coconut oil vs. butter; some say they are both great oils, while others say one is much better. I will go over what makes each oil different and how they compare, mainly focusing on weight loss.

  • Butter

Butter is a dairy product that comes from milk. It is high in saturated fat and cholesterol. It is also a good source of vitamins A, D, E, K, B12, riboflavin, niacin, pantothenic acid, and folic acid. But, it is not recommended to use butter as a cooking oil due to its high saturated fat content.

  • Coconut Oil

Coconut oil is extracted from coconuts. It contains lauric acid, capric acid, myristic acid, palmitic acid, stearic acid, oleic acid, linoleic acid, arachidonic acid, and eicosapentaenoic acid (EPA).

Coconut oil is considered a healthier alternative to butter because it contains no trans fats. However, it should only be used now and then since it is high in calories.

  • Conclusion

Both coconut oil and butter are great oils. Both are rich in vitamins and minerals. If you want to use them interchangeably, then you can. However, if you want to use the best one for weight loss, it will be coconut oil.

Coconut oil vs. Virgin coconut oil: Which is better?

Virgin coconut oils are always healthier than cold-pressed ones. Cold pressing reduces the number of antioxidants and essential vitamins in the oil. Virgin coconut oil contains more antioxidants than cold-pressed oil.

Virgin coconut oils have a rich, sweet coconut aroma and flavor when warm and a milder, nutty taste when cold.

Cold-pressed coconut oil has a slightly earthy smell and flavor. Both virgin and cold-pressed coconut oils have a high smoke point, meaning they will not burn at higher temperatures.

Virgin coconut oil is also an excellent source of medium-chain triglycerides, which may help lower cholesterol levels.

Extra virgin coconut oil is considered one of the best for weight loss due to its high lauric acid content. Lauric acid helps reduce body fat and increases metabolic rate.

According to research, people who consume extra virgin coconut oil have lower triglycerides and LDL (harmful) cholesterol levels.

I will explain the differences between the 2.

The difference between virgin coconut oil (VCO) and coconut oil (CO) is pretty simple. VCO is the oil extracted directly from fresh coconuts, while CO is the oil that comes out after heating the meat of the coconut. There are many different types of VCOs and COs, each with unique qualities.

Benefits VCO

-It’s 100% natural and unrefined.

-It contains no trans fats.

-It is high in lauric acid, a saturated fat that helps boost immunity and fight infections.

-It contains medium chain triglycerides (MCT), which help reduce cravings and increase energy levels.

-It is rich in antioxidants and anti-inflammatory compounds.

-It is excellent for cooking, baking, and making soap.

Benefits CO

-It is cheaper than VCO.

-It is easier to digest than VCO.

How Do I Know What Type Of VCO/CO I Have?

You can tell if you have VCO or CO by looking at the color of the oil. If it is clear, it is CO. If it is cloudy, it is VCO.


Can Coconut Oil Burn Belly Fat?

Coconut Oil is known to have many health benefits, including weight loss. Coconut oil contains medium chain triglycerides (MCT), which allow the body to use them as fuel instead of storing them as fat.

MCTs are not stored in the liver or muscles but are directly converted into energy. As a result, they do not contribute to weight gain. In addition, coconut oil helps increase metabolic rate and suppress appetite.

Coconut oil is high in saturated fats, making it a great choice for cooking and baking. However, recent studies have shown that coconut oil may help boost weight loss and reduce belly fat.

Some research shows that people who consume coconut oil tend to eat less than those who don’t use coconut oil.

FAQ’S Corner

What Is The Best Time To Take Coconut Oil For Weight Loss?

Usually, coconut oil is taken any time of the day, either once or twice daily. It can be taken before meals if you’re concerned about losing weight, but it shouldn’t be taken too close to bedtime because it might interfere with your sleep.


If you want to lose weight and improve your health, consider adding coconut oil to your diet.

Studies show that consuming one tablespoon of coconut oil daily can lead to significant weight loss. A study published in the Journal of Clinical

Nutrition showed that overweight adults who consumed two tablespoons of coconut oil daily lost approximately 4 pounds after 12 weeks compared to those who ate a low-fat diet.

That shows that coconut oil in your diet can have some benefits, as described in this article. Just don’t overdo it.

I hope the information above about coconut oil and weight loss was helpful, and I will see you soon.

Please let me know in the comment section below if you have any comments or questions.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.