Coconut Oil and MCTs For Weight Loss

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Coconut oil has gained popularity in recent years as a potential aid in weight loss due to its medium chain triglycerides and other health benefits.

But with so much hype out there, what can you realistically expect from taking coconut oil or MCT oil? And how does coconut oil compare to other oils and butters?

In this blog post, we’ll explore the different types of coconut oil, and the science behind how it may, or may not aid in weight loss.

How coconut oil is made

Coconut oil is extracted from the flesh of mature coconuts. The manufacturing process typically involves several steps, which can vary depending on the type of coconut oil being produced. Here is a general overview of the coconut oil manufacturing process:

1. Harvesting: The coconuts are harvested from the palm trees when they are fully mature.
2. Husking and cracking: The outer layer of the coconut, called the husk, is removed to reveal the hard shell. Then the hard shell is cracked open, and the white flesh inside is removed.
3. Grating: The coconut flesh is grated or shredded to break it down into smaller pieces.
4. Drying: Sometimes the grated coconut flesh is dried, either in the sun or in a drying machine. This dried coconut is called the copra.
5. Pressing: The copra or fresh coconut flesh is then pressed to extract the oil. Different methods of pressing can be used, depending on the type of oil being produced.

The main differences between different types of coconut oil such as extra virgin vs cold-pressed vs refined are the method of production, the flavor and aroma, and the intended use.

• Extra virgin coconut oil: This type of coconut oil is made from the first pressing of the fresh coconut flesh. It is considered the highest quality and is typically made using traditional methods, such as hand-pressing or using a wooden press. It has a light coconut flavor and aroma and is often used in cooking and baking. The smoke point of extra virgin coconut oil is relatively low, around 350°F (175°C). This is because it contains more natural impurities and moisture than other types of coconut oil, which can cause it to break down more quickly when heated.
• Cold-pressed coconut oil: This type of coconut oil is made using a method that involves pressing the fresh coconut flesh at low temperatures to preserve the natural enzymes and nutrients. It is considered to be a high-quality oil and has a light coconut flavor and aroma. It is often used in cosmetics and as a dietary supplement. The smoke point of cold-pressed coconut oil can vary depending on the method of production, but it is generally around 350°F (175°C).
• Refined coconut oil: This type of coconut oil is made from the dried coconut flesh that has been treated with heat and chemicals to remove impurities and neutralize the flavor and aroma. It has a neutral flavor and aroma and is often used in cooking and baking where a coconut flavor is not desired. The smoke point of refined coconut oil is higher, around 400°F (205°C).

Extra virgin coconut oil is the most flavorful and is best suited for cooking and baking where a coconut flavor is desired. Refined coconut oil is neutral in flavor and is better suited for cooking and baking where a coconut flavor is not desired. Cold-pressed coconut oil is a high-quality oil that is often used in cosmetics and as a dietary supplement due to its nutrient content.

Extra virgin vs virgin coconut oil?

In general, extra virgin coconut oil is made from the first pressing of the coconut flesh, using traditional methods such as hand-pressing or using a wooden press. It is considered the highest quality coconut oil, with a light coconut flavor and aroma. The term “extra virgin” is not widely used in the coconut oil industry, but some manufacturers use it to indicate that their oil is of particularly high quality.

Virgin coconut oil, on the other hand, is typically made from the first or second pressing of the coconut flesh, using modern methods such as centrifugation or expeller pressing. It has a mild coconut flavor and aroma and is considered to be of good quality. It may also be labeled simply as “coconut oil” or “unrefined coconut oil”.

Overall, the difference between extra virgin and virgin coconut oil may be minor, and the terms may be used interchangeably by some manufacturers. It is important to read the label carefully and choose a reputable brand to ensure that you are getting a high-quality product.

Nutritional benefits

Coconut oil has been claimed to have several potential nutritional benefits, although not all of these claims are supported by strong scientific evidence. Here are some of the potential nutritional benefits of coconut oil:

• Medium-chain triglycerides (MCTs): Coconut oil is a rich source of MCTs, which are a type of saturated fat that is metabolized differently than other types of fats. MCTs are rapidly absorbed by the liver and used for energy, which may make them a useful source of fuel for athletes or people on a low-carbohydrate diet. It is composed of around 90% total saturated fat, with the predominant saturated fat being lauric acid.
• Antioxidants: Coconut oil contains some antioxidants such as vitamin E and polyphenols, which can help to protect the body against oxidative stress and inflammation.
• Minerals: Coconut oil contains small amounts of several minerals, including iron, zinc, and copper. These minerals are important for a variety of bodily functions, including immune function and energy metabolism.

Medium chain triglycerides

Medium Chain Triglycerides, or MCTs, are a specific type of fats found in coconut oil, consisting of chains containing 6 to 12 carbon atoms. Notably, coconut oil boasts approximately 47% of lauric acid, a 12-carbon chain fat. The intriguing aspect of MCTs lies in their distinctive metabolic process within the body compared to other fats.

Unlike regular fats, which require a complex and energy-intensive biochemical pathway for conversion into fuel, MCTs undergo a more straightforward process. The body tends to favor burning carbohydrates, particularly glucose, as a primary fuel source due to the less demanding energy conversion pathway.

MCTs, with their shorter carbon chains, stand out as fats that the body readily utilizes for energy, burning more efficiently than their counterparts. This inherent characteristic makes MCTs less likely to be stored as fat when consumed.

Moreover, incorporating MCTs into your diet may enhance exercise performance by promoting the preferential burning of MCTs over glucose. This shift in fuel source reduces the production of lactic acid, a byproduct of glucose metabolism. Lower lactic acid levels translate to the potential for higher-intensity workouts with reduced discomfort.

In terms of calorie density, MCTs offer a slight advantage, providing around 8.4 kcal per gram compared to the slightly higher 9 kcal per gram found in regular fats. This nutritional aspect contributes to the appeal of MCTs as a beneficial dietary component.

Extra virgin vs Cold-pressed vs Refined

The nutritional differences between extra virgin, cold-pressed, and refined coconut oil are minimal, as they all come from the same source (coconut) and are mostly composed of saturated fats.

Extra virgin and cold-pressed coconut oils are typically made using traditional methods that do not involve high heat or chemical solvents, which may help to preserve some of the oil’s natural nutrients. Refined coconut oil, on the other hand, is typically made using high heat and chemical solvents, which may strip some of the nutrients from the oil.

Some studies have suggested that extra virgin and cold-pressed coconut oils may contain slightly higher levels of antioxidants, polyphenols, and other nutrients compared to refined coconut oil.

Practically speaking, if you’re only consuming small amounts of coconut oil every day, the differences in nutritional content between extra virgin, cold-pressed, and refined coconut oil are small and may not have a significant impact on health.

Coconut oil vs other oils/butters

Compared to other oils and butters, coconut oil has a rather high percent of saturated fats, surpassing even that of some animal butters.

Olive and canola oil will be the best for for your health, since it contains much more polyunsaturated fats. These types of fats have been linked to a lower risk of cardiovascular disease, while saturated fats have often been linked to increased risks.

Coconut Oil Benefits

Weight loss

Coconut oil is believed to contribute to weight loss through two main mechanisms:

1. As a dietary fat, coconut oil induces a feeling of fullness by triggering the release of hormones, such as cholecystokinin, which aids in fat digestion and signals satiety. Additionally, dietary fats play a role in moderating the glycemic index of meals, slowing carb absorption into the bloodstream. This not only enhances insulin sensitivity but also helps maintain stable blood sugar levels, potentially preventing weight gain.
2. Secondly, coconut oil is rich in Medium Chain Triglycerides (MCTs), which are thought to support fat burning and improve fat metabolism in the body.

Ongoing research on the impact of coconut oil on weight loss yields varied results. Some studies propose that coconut oil can facilitate weight loss by increasing energy expenditure, promoting fat oxidation, and inducing a sense of fullness while reducing appetite and food intake.

Regrettably, when it comes to actual outcomes, the real reduction in body weight and fat with coconut oil supplementation is frequently minimal.

Several studies suggest that incorporating coconut oil into your daily diet or as a supplement may result in a modest reduction in body weight, BMI, and fat mass percentage. Compared to other oils and fats, this translates to a decrease of approximately 0.75 kg in body weight, 0.28 kg/m2 in BMI, and 0.35% in fat mass.

However, the impact on waist circumference and total fat mass is not evident, as more than half of the individual studies did not show significant changes.

One reason why coconut oil may not exhibit as many benefits as other pure MCT oils is its composition. While coconut oil contains around 47% lauric acid, considered a type of MCT, the 12-carbon chain in lauric acid possesses properties that lie between an MCT and normal long-chain fats.

This is attributed to the fact that lauric acid is the longest possible medium-chain fatty acid. By adding just two more carbons, it transforms into myristic acid, a 14-carbon long-chain fatty acid. Consequently, lauric acid performs less optimally as an MCT—it is not as easily or rapidly burned for energy, is more prone to storage as fat, and has a slightly higher calorie density than a typical MCT.

While technically classified as an MCT, lauric acid may not be as effective for weight loss. For optimal results, MCT oils with either the 8-carbon caprylic acid (C8) or the 10-carbon capric acid (C10) are preferred.

Other health benefits

Coconut oil has been used for various purposes and has been reported to offer several potential health benefits. Here are some of the most commonly cited uses and benefits of coconut oil:

• Skin and hair care: Coconut oil is often used as a moisturizer and conditioner for the skin and hair, due to its high concentration of fatty acids and antioxidants. It may help to reduce inflammation, improve skin hydration, and promote healthy hair growth.
• Oral health: Coconut oil has antimicrobial properties that may help to reduce harmful bacteria in the mouth and improve oral health. Oil pulling, a practice in which coconut oil is swished around in the mouth for several minutes, has been shown to reduce plaque, improve bad breath, and improve overall oral hygiene.
• Brain health: MCTs found in coconut oil may have neuroprotective properties and have been shown to improve cognitive function and memory in some studies.

It’s important to note that many of the reported health benefits of coconut oil are based on preliminary or animal studies, and more research is needed to fully understand the effects of coconut oil on human health.

If you’re interested about actual researched benefits of coconut oil, we have an exclusive summary of these health benefits on our KoFi page.

Side effects

While coconut oil is generally considered safe for most people when consumed in moderation, some individuals may experience side effects, particularly with high doses or excessive use. Here are some potential side effects of taking coconut oil:

• Digestive issues: Consuming too much coconut oil may cause digestive discomfort, such as diarrhea, bloating, or stomach cramps.
• Allergic reactions: Coconut oil allergies are rare, but some individuals may experience allergic reactions, such as hives, itching, or swelling.
• Skin irritation: Applying coconut oil topically may cause skin irritation or allergic reactions in some individuals.
• Increased cholesterol levels: Although some studies have suggested that coconut oil may have a neutral or even beneficial effect on cholesterol levels, others have found that high intake of coconut oil may increase LDL or “bad” cholesterol levels in some individuals.
• Weight gain: While some studies have suggested that coconut oil may have potential benefits for weight loss, consuming large amounts of coconut oil can also contribute to weight gain due to its high calorie and fat content.

It’s important to note that these side effects are relatively uncommon and usually occur only with excessive or long-term use.

Cardiovascular disease?

The relationship between coconut oil intake and cardiovascular disease (CVD) risk is a controversial topic, and research findings have been mixed.

While coconut oil is high in saturated fat, some studies have suggested that it may not have the same negative effects on cholesterol levels and CVD risk as other sources of saturated fat.

For example, a small study published in 2018 found that replacing 5% of daily energy intake from saturated fat with coconut oil resulted in increased levels of HDL or “good” cholesterol, without affecting LDL or “bad” cholesterol levels.

However, other studies have suggested that high intake of saturated fat, including from coconut oil, may be associated with increased CVD risk. For example, a review published in 2020 found that high intake of coconut oil may increase LDL cholesterol levels in some individuals.

The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of daily calories, and suggests choosing vegetable oils high in unsaturated fats, such as olive oil and canola oil, over coconut oil or other sources of saturated fat.

Overall, while too much saturated fats from animal sources like butter may increase CVD risk, the jury is still out on whether too much saturated fats from coconut oil can actually increase CVD risk.

How to use it for weight loss

If you’re following a low-carbohydrate diet, coconut oil can serve as an easily burnable, non-carbohydrate fuel source, particularly suitable before exercise. However, for a more specialized purpose, consider opting for purified MCT oil.

For instance, individuals may choose to replace a granola bar with MCTs before a workout, providing an easily burnable non-carbohydrate fuel. This is especially beneficial for those on ketogenic or low-carbohydrate diets engaged in high-intensity exercise.

If your goal is solely to increase fullness, consider trying another plant-based oil rich in polyunsaturated fats, such as extra virgin olive oil.

It’s important to balance increased fat intake for hunger with a decrease in other calories, notably from carbohydrates. Simply adding coconut oil without adjusting overall calorie intake is unlikely to contribute to weight loss.

As an example, some people skip breakfast and instead add coconut oil to their morning coffee for flavor and to increase fullness until lunch.

Keep in mind that feeling full after consuming fats takes time, as the signals indicating fullness are potent but delayed. It may take up to 30 minutes post-meal to experience the full effects of these signals.

If you enjoy the taste of coconut oil in cooking or as a flavor enhancer, feel free to use it like you would use butter or lard. However, if you’re considering it solely for weight loss, it may be worth reconsidering its role in your diet.

Coconut oil recipes

You don’t need to supplement coconut oil to get it into your system. You can also include it as a tasty part of your weight loss diet. Here are a few recipes that contain coconut oil, that can fit into a healthy diet:

• Coconut Curry Chicken: Saute chicken in coconut oil, then add garlic, ginger, curry powder, and coconut milk. Simmer until the chicken is cooked through and the sauce has thickened. Serve over cauliflower rice.
• Spicy Coconut Shrimp: Coat shrimp in a mixture of coconut flour, chili powder, and garlic powder. Fry in coconut oil until golden brown and cooked through. Serve with a side of steamed veggies or cauliflower rice.
• Coconut Oil Roasted Brussels Sprouts: Toss halved Brussels sprouts in melted coconut oil, salt, and pepper. Roast until crispy and caramelized.
• Coconut Milk Chicken Curry: Simmer chicken in coconut oil, garlic, ginger, curry powder, and coconut milk until cooked through. Serve over cauliflower rice.
• Low-Carb Chocolate Coconut Balls: Mix together almond flour, unsweetened cocoa powder, shredded coconut, coconut oil, and sweetener of choice. Roll into balls and chill until firm.
• Coconut Oil Roasted Sweet Potatoes: Toss cubed sweet potatoes in melted coconut oil, salt, and cinnamon. Roast until tender and caramelized.
• Coconut Milk Spinach Curry: Simmer spinach in coconut oil, garlic, ginger, curry powder, and coconut milk until wilted. Serve over cauliflower rice.
• Coconut Oil Roasted Carrots: Toss peeled and sliced carrots in melted coconut oil, salt, and cumin. Roast until tender and caramelized.
• Coconut Oil Roasted Broccoli: Toss chopped broccoli in melted coconut oil, salt, and garlic powder. Roast until crispy and caramelized.

Top supplement choices

• Coconut oil – 1 to 4 tbsp / day
• MCT oil (C8) – 1 to 4 tbsp / day

Learn more about

• Other weight loss supplements
• Other foods for weight loss

See also

• 
  The Benefits of Moringa
  Moringa may not have significant effects on diabetes or cholesterol. Its most well-researched benefit is likely supporting lactation.
• 
  The Benefits of Ashwaghanda
  Ashwagandha is well-known for its benefits in reducing stress and anxiety, with most of the research coming from India and the Middle East.
• 
  The Benefits of Schisandra
  The clinical evidence supporting schisandra’s medicinal benefits is too weak. However, it shines as a nutritious functional food.
• 
  Vitamin C for Radiant Skin
  Vitamin C can help reduce wrinkles and protect against UV damage, but there isn’t much proof it works for dark spots or acne.
• 
  Akkermansia Muciniphila for Weight Loss
  Akkermansia Muciniphila may lower obesity risks and improve cardiovascular health, but evidence for weight loss is weak.