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So, how should we take seriously the whole love affair of nut weight loss? coconut and is it time for a change of oil? We contacted the experts to find out. (Speed up your progress towards your weight loss goals with the Women's Health Look Better Naked .
How Does It Work (19459009)
L & # 39; Coconut oil contains a relatively high concentration of medium chain triglycerides (MCTs) – a fatty acid that is more effectively treated by the body than the long chain dietary fats found in most foods (think: meat and dairy products) Cohen explains. Long-chain fatty acids take the scenic route by metabolizing (breaking down), setting up the camp in adipose tissue along the way. MCTs, however, take a shortcut that allows them to be metabolized very quickly and burned as energy instead.
Currently, however, there is a lack of consistent evidence that the link between coconut oil and weight loss is legitimate. The few small-scale studies that have been conducted show that consuming coconut oil can result in a modest reduction in weight, "says Dafna Chazin, New Jersey Registered Dietitian, RDN, but nothing proves that can therefore lead to significant weight loss. Or that it can lead to long-term weight loss.
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Meanwhile, a recent study published in the European Journal of Nutrition found that coconut oil did not do better than the oil of Olive to boost metabolism or increase satiety among overweight women. (Cue sad trombone.)
Fats are the most caloric of all the macronutrients we use (about 9 calories per gram). The coconut oil, in particular, contains 120 calories per tablespoon and 12 grams of saturated fat, which for many accounts for more than half of the daily recommended amount.
portion control and the spreading of fat portions throughout the day, "says Chazin. "Adding coconut oil to your coffee or smoothie without balancing those extra calories elsewhere in your day will likely lead to weight gain, not loss."
Bottom line: "The coconut oil is too overhyped, and will not cause weight loss the absence of overall caloric restriction," says Sheri Kasper, a registered dietitian based in Boston, RDN "Diets work because they create a calorie deficit."
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Have your fat, and lose fat,
If you add fat to your meals, this can help you stay longer, which could reduce snacking between meals and decrease cravings for dietitian desserts and blogger Jennifer Kanikula, RD "The Oil coconut also creates a different flavor profile, which probably increases the satiety of taste, "she adds.It is unlikely that you will need extra calories at other times of the day.
The best way to "Incorporate coconut oil into your weight loss routine … and lose weight?" of a healthy overall diet, says Kasper. replacing other saturated fats, such as lard, butter and meat, or just make room in your daily caloric budget. A diet of 1600 calories, for example, includes four to five teaspoons of healthy oil (salmon, avocado, walnuts, olive oil) plus a 140-calorie bonus that can be used on added sugars and saturated fats, like coconut oil (FYI: each teaspoon of coconut oil contains 40 calories). Chazin recommends limiting your consumption of coconut oil to two teaspoons a day
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If you want to use coconut oil to enhance the flavor and the texture of your favorite foods, choose virgin coconut oil, which is little processed (without refining, bleaching or deodorization) and still retains its super satisfying coconut aroma. "The smoke point of coconut oil is 350 degrees Fahrenheit, making it a good choice for cooking and blasting, but not for frying, which is a weight loss no-no , "says Kasper. (In case you're curious, olive oil smokes at around 400 Fahrenheit, so it's even better for baking at high temperatures.)
Use the oil from Coconut at will, add a teaspoon or two a smoothie, or (no more than) 1/4 cup to your next batch of homemade granola, and combine it with a source of quality protein for that satiety shot ultimate. For example, one side of egg whites scrambled with your smoothie or a portion of Greek yogurt with granola sprinkled on top.
You can also use a teaspoon of coconut oil to make a vegetable stir fry. to inflate fullness, or sprinkle popcorn in the air for a delicious, nutritious (and satisfying) snack.