Coconut oil, extracted from the fruit of the coconut palm is getting a lot of attention for being good for you. It has unique fats that your body uses differently, bringing many health benefits.
If you’re thinking about adding coconut oil to your daily meals, you might be curious about what happens if you stick with it for a month.
Scientific studies suggest that if you consume coconut oil in moderation it could cause significant changes in your cholesterol levels, weight management, and even cognitive function.
In this article, we’ll explore how coconut oil can impact your health, specifically looking at its effects on heart health, metabolism, and brain function. We’ll also think about how much is right to enjoy these benefits without having too much.
Before we get into the details of my month-long coconut oil experiment, let’s first understand this amazing tropical oil.
What is Coconut Oil?
Coconut oil is a plant-based fat that comes from the meat of coconuts. It has a unique composition; it’s rich in medium-chain triglycerides (MCTs), a form of saturated fat that is metabolized differently by the body compared to long-chain fatty acids found in many other foods.
MCTs are quickly absorbed by your body and transported directly to the liver, where they can be used for energy or turned into ketones. This is a substance which produced when the liver breaks down large amounts of fat.
Interestingly, coconut oil contains about 50% medium-chain fatty acids like lauric acid, which has been linked to certain health benefits.
Lauric acid possesses antimicrobial properties, helping to fight harmful pathogens like bacteria, viruses, and fungi. With these unique qualities, coconut oil stands out from other dietary oils and has sparked researchers’ interest in its health implications.
Types of Coconut Oil
When talking about coconut oil, there are several kinds to think about, each with unique features and suggested uses.
- Virgin Coconut Oil (VCO):
This type is extracted from the fresh milk of the coconut and is not subjected to heat. As a result, it retains its natural flavor and maximum nutritional value. It’s the most wanted type for health and great for eating and for beauty purposes.
- Refined Coconut Oil:
This is made from dried coconut meat that’s often chemically bleached and deodorized. Although it has a higher smoke point than VCO which makes it more suitable for high-temperature cooking, the refining process strips away some nutrients and potential health benefits.
- Partially Hydrogenated Coconut Oil:
Here, the oil is chemically altered to increase its shelf life, resulting in the formation of trans fats, which have been linked to heart disease. It’s advisable to avoid this type due to its negative health problems.
The American Heart Association AHA and other health organizations generally recommend limiting the consumption of saturated fat to 5-6% of total daily calories. This is because it could raise LDL (bad cholesterol) levels, which is linked to the risk of heart disease.
However, some studies suggest that the MCTs found in coconut oil may help to raise HDL (good cholesterol), thus presenting a nuanced picture.
Also Read: Avocado Oil and Peppermint Oil for Hair Growth: Fact or Fiction?
Benefits of Coconut Oil
As mentioned before, coconut oil contains unique fats that can have a significant impact on your health. Here are some other potential benefits of consuming coconut oil regularly:
- Boosts Metabolism: Coconut oil’s MCTs can increase the number of calories your body burns compared with longer-chain fatty acids which potentially help with weight loss if you use it regularly for the long-term.
- Improves Heart Health: Despite being high in saturated fat, coconut oil has been shown to increase levels of HDL (good) cholesterol, which may help improve cardiovascular disease risk factors.
- Promotes Skin Health: Its antimicrobial properties make coconut oil beneficial for skin care, helping to nourish skin, reduce breakouts, and provide a protective barrier.
- Supports Brain Function: The ketones produced from coconut oil’s MCTs might provide alternative energy sources for the brain, which could have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.
- Enhances Oral Health: Oil pulling with coconut oil can help reduce bacteria in the mouth, potentially preventing tooth decay and fighting gum disease.
- Antimicrobial Effects: Lauric acid, present in high amounts in coconut oil, can kill harmful pathogens like bacteria, viruses, and fungi, potentially helping to prevent infections.
What happens if I eat coconut oil for a month?
If you eat coconut oil for a month it can bring big health changes because of its special fats called medium-chain triglycerides (MCTs). A study in the Journal of Nutrition showed that MCTs can help burn more energy and manage weight when used instead of other fats.
According to Healthline, a study of 13 trials showed that MCTs may help with weight loss and reduce body size, but some research quality was uncertain and results might be affected by industry support.
Another study found that using coconut oil can help reduce waist size. It also showed that the individuals had lower BMI levels.
Moreover, a systematic review featured in the Nutrition Reviews journal showed that MCT oil supplementation has the potential to reduce your body weight, waist circumference, hip circumference, total body fat, total subcutaneous fat, and visceral fat compared to long-chain fatty acids.
How our body reacts to MCTs
When you consume MCTs, your body can convert them into ketones which gives your body a fat-based energy source when you eat fewer carbs (14).
If you’re using a ketogenic diet while taking the MCT oil it could help you stay in the fat-burning state called ketosis. Keto diets have few carbs and lots of fat. Some studies say it helps with weight loss, but we’re not sure about the long-term effects yet.
It’s important to note the American Heart Association’s advice on fats and heart health. They suggest replacing saturated fats with unsaturated ones to cut heart disease risk by about 30%, similar to the effect of cholesterol-lowering medications.
Results of consuming coconut Oil for a Month
The results of consuming coconut oil over the course of a month can vary depending on an individual’s overall diet and lifestyle. However, some commonly reported outcomes include:
- Improved Metabolic Rate: As previously mentioned, MCTs in coconut oil can enhance metabolism. A study published in the American Journal of Clinical Nutrition found that MCTs could increase energy expenditure and accelerate metabolic rates when compared to long-chain triglycerides.
- Impact on Cholesterol Levels: While studies indicate an increase in HDL cholesterol, the effects on LDL cholesterol are mixed. Some people might experience a rise in LDL cholesterol levels, which is a concern for heart health.
- Appetite Suppression: MCTs in coconut oil may promote satiety which potentially leads to a reduction in calorie intake throughout the day.
- Skin and Hair Health: The regular consumption of coconut oil can improve the moisture and lipid content of the skin, and it is also believed to have a positive effect on hair health.
- Digestive Comfort: Some people report an improvement in digestive health due to the antimicrobial properties of coconut oil, which may help balance gut bacteria.
People's Experiences with Consuming Coconut oil for a Month or More
Many people have reported positive experiences with consuming coconut oil for a month, including improved energy levels, weight loss, and clearer skin. However, it’s important to note that individual results may vary.
Here are some personal experiences shared by folks who’ve tried using coconut oil for a month or years:
1. Sunil Tripathy shared on Quora:
“I’ve been having around 8–10 tablespoons daily for the past 2 years. I consume it raw, not for cooking. Here’s what you might notice:
- After 1 week: Joints feel more flexible
- After 2 weeks: Skin starts glowing
- After 4 weeks: Others will ask, ‘What’s your secret?’
- After 8 weeks: Lipid profile improves
Go ahead and give it a try without any worries!”
2. Celticcrow02 shared on Reddit:
I added some melted vegan butter to up my calorie intake from saturated fats. Being an active 6’2″ guy with a crazy fast metabolism, I did this to keep my body weight and muscle composition in check.
I tried other calorie sources, but fat turned out to be the key to balancing my energy levels and maintaining my weight. This seems pretty common even for non-vegan hard-gainers like me. Might not work for everyone – my partner doesn’t dig it, but it’s my go-to.
So these are some experiences that I find only positive and I think that if you haven’t tried coconut oil yet, maybe it’s high time to give it a shot. Who knows – it might just become your next health secret.
But as with any dietary change, it’s always best to consult with a professional before making significant changes to your diet.
Possible side effects of eating coconut oil for a month
While coconut oil has a lot of health benefits, it is crucial to be mindful of possible side effects when consumed in large amounts over a period of a month. Some individuals may experience:
1. Digestive Issues: A sudden increase in the intake of MCTs can cause gastrointestinal discomfort, like diarrhea, cramps, and bloating, especially if the body is not accustomed to high-fat oils.
2. Increased Cholesterol: As mentioned, while some studies suggest coconut oil can increase good HDL cholesterol, others show it might also raise harmful LDL cholesterol levels due to its high saturated fat content.
3. Calorie Surplus: Coconut oil is high in calories, with one tablespoon containing about 120 calories. Adding it to the diet without adjusting overall calorie intake can cause weight gain.
4. Allergic Reactions: Some people might have an allergy to coconuts, and adding coconut oil could trigger an allergic response ranging from mild skin rashes to severe anaphylaxis.
5. Impact on Liver Health: High intakes of saturated fats could potentially lead to fatty liver disease over time, although more research is needed in the context of coconut oil specifically.
To minimize potential risks, it is recommended to integrate coconut oil gradually into the diet and balance it with other sources of healthy unsaturated fats.
Risks and Considerations
Before making any change to your diet like adding a daily intake of coconut oil, it is essential to understand the potential risks and carefully consider several factors:
- Cardiovascular Risks: Despite the potential health benefits, the high level of saturated fats in coconut oil might cause an increase in total cholesterol levels, including an elevation in LDL (bad cholesterol), which is a risk factor for heart disease.
- Quality of Coconut Oil: The production quality of coconut oil can vary. Unrefined or virgin coconut oil preserves more nutrients and beneficial compounds as compared to refined versions which are processed and may contain chemicals.
- Balance in Diet: It’s important to take a balance of overall fat when adding coconut oil to your diet. To avoid excess calorie consumption, consider replacing other fats rather than adding coconut oil on top of your current fat intake.
- Moderation is Key: While coconut oil has health benefits, it’s best to enjoy it in moderation as part of a balanced diet with whole grains, fruits, veggies, lean proteins, and other healthy fats.
- Individual Health Conditions: For individuals with existing health conditions like high cholesterol, obesity, or heart disease, it is advisable to consult with a provider before adding coconut oil to the diet, due to its saturated fat content.
Did I eat coconut oil for a month for weight loss?
You can eat coconut oil for a month to lose weight. The medium-chain triglycerides (MCTs) in coconut oil can speed up metabolism and help burn more calories, which might help with weight loss if you use it instead of other types of fats.
However, due to its high calorie and saturated fat content, it may cause weight gain or higher cholesterol levels if consumed in large quantities without compensating elsewhere in the diet.
Studies show that coconut oil’s effect on weight loss is modest at best. A systematic review and meta-analysis of randomized controlled trials reported that replacing long-chain triglycerides with MCTs could result in small reductions in body weight and waist circumference.
Considering how coconut oil fits into your diet is important. It’s not a magic solution for losing weight, but it can be part of a healthy diet with different nutrients.
Is it beneficial to eat coconut oil before bed?
Eating coconut oil before bed is not widely recommended as a health practice. While some people claim to suggest that coconut oil may enhance sleep quality due to its fatty acid content, there is limited research to support this assertion.
Fats can be slow to digest, and if you eat them right before sleep it could potentially cause discomfort or disrupt digestion. So It is generally best to avoid high-fat foods immediately before bedtime to ensure a restful sleep.
What is the best time to take coconut oil for weight loss?
To optimize the potential weight loss benefits of coconut oil, it’s advised to consume it before meals. The MCTs in coconut oil make you feel full, reducing hunger and calories. Taking it before eating helps control appetite, so you eat less during your meal.
Conclusion
In conclusion, coconut oil has some good things like helping with weight, skin, and digestion. But because it has lots of fat and calories, use it carefully. It’s best in small amounts as part of a healthy diet. If you have health issues, ask your doctor for advice. Also, using coconut oil as part of a healthy lifestyle with good food and exercise can make it work better for you
FAQ
Is coconut oil good for heart health?
Some studies suggest that coconut oil could boost levels of HDL cholesterol, which is believed to be protective against heart disease, but it also increases levels of LDL cholesterol, a risk factor for heart disease. The American Heart Association recommends limiting saturated fats, like those found in coconut oil, to reduce the risk of heart disease.
Can coconut oil help with weight loss?
There is some evidence that the MCTs in coconut oil can increase energy expenditure and promote satiety, which could potentially support weight loss efforts. However, the research is mixed, and coconut oil’s high-calorie content means that consuming it in excess can cause weight gain.
What’s the best way to consume coconut oil?
The best way to consume coconut oil is by using it in moderation as a replacement for other cooking oils, such as part of a balanced diet that includes a variety of other healthy fats. It can be used for sautéing, baking, or even added to smoothies to ensure you get its benefits without going overboard on calories.
What happens if we consume coconut oil every day?
Consuming coconut oil every day, especially in large amounts, may not be beneficial due to its high saturated fat content, which may lead to increased levels of LDL cholesterol. It’s important to use it in moderate amounts and with a balanced diet. Regular consultation with a professional is recommended for personalized advice, especially for people with pre-existing health conditions.
Resources
- https://www.healthline.com/nutrition/mct-oil-benefits
- https://www.medicalnewstoday.com/articles/282857
- https://www.webmd.com/diet/coconut-oil-good-for-you
