Coconut oil, for weight loss: is it useful?

 Coconut oil, for weight loss: is it useful?

Coconut oil, for weight loss: is it useful?

Coconut oil is widely used for weight loss. While the promises of coconut oil's benefit sound great, the research is unclear. 

Few studies have looked at the benefit of coconut oil for weight loss, and the results are mixed. While some studies reported reductions in body mass index (BMI) and waist size in participants, some studies did not.

All of these studies were short-term. It's important to note that better-designed studies have evaluated coconut oil as part of a reduced-calorie diet and exercise plan. 

There is no evidence that coconut oil will have a beneficial weight loss effect if you simply add it to your diet.

Coconut oil is extracted from the dried fruit (nut) of the coconut palm. Although called an oil, it basically looks solid at room temperature and is very similar to the texture and texture of vegetable fat. 

Coconut oil is roughly 100% fat, and 82 to 92 percent is saturated fat. One tablespoon of coconut oil contains 11 grams of saturated fat.

Not all fats are created equal

Fats can be characterized as saturated or unsaturated. Saturated fats can also be divided into short, medium, or long-chain fatty acids. 

These types of fats have different effects on the body. Medium-chain fatty acids, unlike long-chain fatty acids, can be absorbed directly into the bloodstream. 

They do not raise blood cholesterol like long-chain fatty acids, and they do not appear to be stored in the body's fatty tissues as long-chain fatty acids do.

Coconut oil has been of interest to professionals because it contains both medium- and long-chain fatty acids. The main component is lauric acid. 

Depending on structure and function, lauric acid comes in at an average level; In some ways, it acts as medium-chain fatty acid and in other times it acts as a long-chain fatty acid.

Numerous studies of medium-chain fatty acid and its health benefits have been done using synthetic oils, partially derived from coconut oil or vegetable oils, that do not contain lauric oil. 

Therefore, it is important not to jump to conclusions about the benefits of coconut oil based on studies used with oils known as medium-chain triglycerides.

Other Research Findings

The researchers also examined the effect of coconut oil on cholesterol levels. Coconut oil appears to raise low-density lipoprotein (LDL) cholesterol 

— the "bad" cholesterol 

— but not as much as foods containing long-chain fatty acids, such as meat or full-fat dairy products. 

Some studies suggest that coconut oil might increase high-density lipoprotein (HDL) cholesterol 

— the "good" cholesterol

 — but it's not known if this has a beneficial effect on heart disease.

Complete evidence regarding dietary fats still supports the use of unsaturated oils, such as olive, canola, safflower, or sunflower oil, instead of saturated fat or coconut oil to control CVD risk factors.

Coconut oil also adds calories to your diet, which is about 120 calories per tablespoon of coconut oil, which is why it probably won't help with weight loss if it's not used in combination with a calorie-controlled diet and physical activity.

The bottom line

Research on the potential benefits of coconut oil raises important questions, but it is still too early to draw clear conclusions. 

More research in larger study groups and long-term follow-up is needed to understand the effect of coconut oil on weight loss, blood cholesterol, and cardiovascular disease risk factors. 

These results will need to be compared with a comprehensive body of information on nutrition and health.

Although taking coconut oil in moderation does not do much harm to health, it is also not likely that it helps with weight loss. 

If you enjoy the flavor of coconut oil, use it in moderation as part of an overall healthy eating pattern. 

To lose weight successfully and for a long time, it is necessary to adhere to the basics; It is regular physical activity and adherence to an integrated healthy diet plan that controls calories and is rich in fruits, vegetables, and other plant products

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