Over the years many people have asked me for that something extra, some special tip that will boost your ability to burn off stubborn body fat and help you trim your figure. Early in my career I would teach people to stop seeking quick fixes and to avoid fad diets as they were unlikely to bring about any long term measure of success. I would instruct people to stick to the proven basics such as a moderate, balanced diet and and hefty dose of exercise. My attitude towards fad diets is still one of skepticism. I still advocate exercise, though to be honest some types are better for weight loss than others. However, with regards to quick fixes, in recent years I have changed my tone a little as I have learned of the benefits of certain naturally occurring foods in supporting weight loss. Coconut is one of those foods that has been shown to make a difference. Coconut can be eaten in many forms such as the raw flesh, coconut oil, milk and cream, desiccated coconut, coconut flour, toasted coconut flakes and even coconut sugar. In order to increase your fat burning capacity it is actually the fats that make the difference.
Coconut oil has had a checkered history, not as a result of any fault of its own, but as a result of oversimplified and faulty science. Coconut oil has the title of the most saturated fat eaten by man at 91%. Once science and government got behind the anti-saturated fat hypotheses the commercial value of coconut oil began to suffer as manufacturers began to turn away and look for more 'healthy' alternatives. The saturated fat/heart hypothesis has since been strongly challenged by numerous scientists, but the unyielding, monotonous chant issued by government agencies and media alike continues undeterred. You may wish to read our previous blogs on this topic - Big Fat Myths and Ban Butter.
As it turns out coconut oil is actually very rich in certain types of saturated fat called lauric and capric acid. These fatty acids are from a category called medium chain triglycerides (MCT's) due to their shorter molecular length compared to more common long chain fats. There are only a few dietary sources of these valuable MCT's. We are introduced to MCT's soon after we are born as it is present in human breast milk. Levels vary depending on the diet of the mother, but studies have shown an average range of 6-9%. This has been shown to increase with diets rich in coconut. Sources of MCT's in food include:
- Coconut oil - 49% lauric & 7% capric acid
- Palm Kernel oil - 50% lauric acid & 4% capric acid
- Butter - 3% lauric & 2% capric acid
Lauric acid converts into another substance inside our bodies called monolaurin and serves to defend against viruses, bacteria and other potentially harmful pathogens. This is clearly beneficial at any stage of life, but especially to infants which is why the mother naturally produces it within breast milk.
Why would this particular type of fat be useful in boosting weight loss. In 1998 researchers from McGill university found that MCT's actually boost metabolism and increase the speed at which the body burns up energy. This is because the energy needed by the body to burn up MCT's is greater than the amount of energy they provide. They reported that coconut oil has a 'thermogenic' effect and as such may be considered a potential weight loss aid. Other research around MCT's published in various scientific journals has shown:
- coconut oil is burned off 3 times faster than other common fats
- coconut boosts energy expenditure and post meal metabolism
- coconut boosts thyroid function - a key regulator of metabolic rate
There is an increasing body of evidence that is showing significant health benefits from eating coconut, particularly due to the health promoting properties of the MCT's contained within. Increased waist circumference is a considerable risk factor for heart disease, so as coconut oil reduces weight and burns extra body fat you will actually be lowering your risk of heart disease. It is relatively easy to begin to include coconut in your diet. Some quick a simple suggestions are
- Melt coconut oil in with your morning porridge
- Pour coconut milk or cream over fresh fruit
- Add as an ingredient to a fruit and yoghurt smoothie
- Use with home made chicken korma
- Add coconut milk, butter, chicken stock, salt and cardamon to the water whilst cooking rice
- Mix coconut oil or milk along with butter in mashed potatoes
There are many other options for including this weigh loss boosting, natural food to your diet. I am not advocating the new 'coconut diet', after all that would be a new fad diet, would it not? This is an added jolt to eating a high quality, natural, locally sourced diet. Take advantage of the answers nature has already provided us. To find sources of high quality coconut products see the coconut section of the Food Finder guide.