How to Use Coconut Oil in Keto Diet?
Long-term adherence to the ketogenic diet is notoriously strict. According to research published in the August 2013 issue of the European Journal of Clinical Nutrition, the high dropout rates associated with the well-known high-fat, low-carb diet are one of its main drawbacks.
One method to remain on track and effectively resist any temptation to give up is to keep your cupboard stocked with snacks and items suitable for a keto diet.
While medium-chain fatty acids found in coconut oil are fats that the body can convert into ketones, coconut oil contains saturated fat, which the American Heart Association warns can be unhealthy in excess. This finding was made in a study published in July 2015 in the British Journal of Nutrition.
More ketones can aid in maintaining ketosis, the metabolic condition that leads your body to burn fat rather than carbohydrates.
Coconut oil may be used in keto fat bombs and cooking, roasting, and baking. But you should restrict your consumption because it contains saturated fat.
Coconut Oil and Ketosis
Coconut oil was one of my fave ketos finds!
Not only does it support nutritional ketosis by keeping our fat ratio high, but it also has some very remarkable health advantages.
When I first learned about coconut oil, it was because of the advantages of ketones for Alzheimer's sufferers. Naturally, as my mother has Alzheimer's, I was interested in this.
According to my research, coconut oil is not a solution for this terrible condition, but I feel it is highly beneficial. Thus, we should include it in our ketogenic diet.
Benefits of Using Coconut Oil
In addition to aiding weight reduction, alleviating yeast infection symptoms, caring for skin and hair, enhancing digestion, and boosting immunity, coconut oil has some positive health effects. The oil is utilized in tropical nations with many coconut crops and in the United States, Canada, Europe, and Australia. Now, we relearn the miracles this oil produces and the factors contributing to its global ubiquity.
Let's look at some of coconut oil's well-known advantages.
Increases HDL Cholesterol Levels
An article in the Harvard Health Publishing magazine claims that coconut oil helps raise HDL cholesterol levels, or "good cholesterol," which promotes heart health. However, most recent research on coconut oil and its impact on cholesterol levels has been based on short-term studies, so the report advised using it sparingly.
Induces Weight Loss
According to studies in Lipids, coconut oil may help with weight reduction, especially if you're trying to reduce abdominal obesity.
Additionally, compared to other edible oils, it is simpler to stomach. Another pilot research found that coconut oil boosts the body's metabolic rate by relieving pancreatic stress, which burns more calories and aids in weight loss in obese and overweight adults, particularly men. However, more investigation is required to support these conclusions. Metabolic Boost can also become handy if you want to boost your metabolism for weight loss.
Improves Heart Health
Numerous studies have shown that coconut oil is one of the best fats for heart health. Medium-chain triglycerides (MCTs), such as lauric acid, make up over 50% of the lipids in coconut oil, according to a 2016 review article in the Ghana Medical Journal. The body may use these acids to make energy because the gut absorbs them.
Research on 116 people with coronary artery disease was published in the Nutrition Hospitalaria. It was shown that eating a diet high in extra virgin coconut oil increased good cholesterol (HDL) levels and decreased terrible cholesterol (LDL cholesterol) levels.
Provides Hair Health
In tropical, coastal areas, coconut oil is widely utilised for hair treatment. Women frequently use oil to achieve thick, luscious manes. This thick, butter-like oil gives your hair more shine and promotes healthy hair development. The research compared coconut oil to other oils in the Journal of Cosmetic Science, including sunflower and mineral oils. When used as a pre-wash or post-wash product, coconut oil was the only one of the three oils that decreased protein loss. Both undamaged and damaged hair exhibited the same behaviour. Since it has a low molecular weight, it may enter the hair shaft without damaging the hair.
All Purpose Skin Care
Do you realise how excellent coconut oil is for your skin? A 2018 study discovered that coconut oil is incredibly high in antibacterial, anti-aging, antioxidant, and anti-inflammatory characteristics. This study was published in the International Journal of Molecular Science.
Improves Dental Health
Numerous studies have found that using oil pulling to treat dental problems, including plaque and bad breath, may be beneficial. A limited body of research supports the topical use of coconut oil for atopic dermatitis prevention and therapy. Similar to this, further research is needed to support the effectiveness of "oil pulling" in preventing dental caries.
Using MCT ketogenic diets, resistant paediatric epilepsy can be successfully treated. Research published in the Journal of the Medical Association of Thailand found that MCT diets successfully treated Thai children with uncontrollable epilepsy. This demonstrates that coconut oil, an efficient MCT supplier, is a beneficial complement to ketogenic diets that prevent seizures and unpleasant symptoms.
How to Use Coconut Oil in Keto Diet?
So the issue is, how do we utilise coconut oil every day?
I must admit that a few days ago, MyFitnessPal informed me that while I was entirely out of carbohydrates and protein, I was still very low in fat. I did it. I consumed a spoonful of coconut oil by itself. So, that's one approach.
Additionally, the smoking point of coconut oil is relatively high. This indicates that you may cook food without worrying about it degrading or oxidising. Recall that we desire antioxidants.
Making Keto coffee is one of my favourites uses for coconut oil on the keto diet. You combine a cup of coffee with 1 tablespoon of coconut oil, 1 tablespoon of butter, or 1 tablespoon of cream in a blender. I simply love it!
The beautiful thing about it is that I typically wait three to four hours after waking up to have my first meal.
To get through the initial half of the day, when I'm hurrying to get dressed and get to my office work, this offers me a tiny high-fat boost.
The following are some more ways to use coconut oil in the keto diet:-
- You can use it for cooking anything, including eggs!
- Immediately consume it.
- Keto Smoothies, Keto Coffee and Coffee Shakes
- Create fat bombs and keto goodies.
Frequently Asked Questions
How much coconut oil should I eat on Keto?
Aim for two to three tablespoons daily, but keep in mind the other fats you consume. Fats must make up roughly 75% of daily calories for ketosis.
Does consuming coconut oil induce ketosis?
In addition to promoting ketosis and controlling appetite, coconut oil provides other health advantages. Coconut oil can aid in weight loss and prevent chronic illnesses like Alzheimer's.
How should coconut oil be consumed for weight loss?
To your usual beverages, such as coffee, tea, herbal teas, or even plain hot water and smoothies, you can add 1-2 tablespoons of coconut oil. Additionally, you may include it in smoothies or a coconut matcha latte. According to research, coconut oil may aid in abdominal fat reduction.
Can I consume some coconut oil?
You may boost your metabolism by consuming a tablespoon of coconut oil daily, making it more straightforward for your body to burn fat and finally lose weight. Losing abdominal fat, it is incredibly beneficial.