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Title : How to eat coconut oil, and how much per day?
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How to eat coconut oil, and how much per day?

Coconut oil has some very impressive benefits for health.

has been shown increase metabolism reduce hunger and increase HDL (the "good cholesterol"), to name a few.

However, many people are confused about how much to take and how to eat it.

This article explains how to include coconut oil in your diet and the optimal amount to drink.

doses used in studies

A number of studies have investigated the benefits of coconut oil, many of which medium chain triglycerides are attributed to its high content of (MCT).

Percentage Dose

In some cases, the oil amount given was a percentage of total calories, varying from person to person.

In three similar studies, a combination of coconut oil and butter were the main sources of fat in a diet of 40% fat. normal weight women experienced significant temporary increases in caloric expenditure and metabolic rate ( 1 2 3 ).

In a study comparing the effects of different fats on cholesterol levels, a diet with 20% of total calories from coconut oil raised HDL cholesterol in women but not in men. Also it has been shown to lower LDL cholesterol increase butter ( 4 ).

In each of these studies, a person who consumes 2,000 calories to maintain weight would have included 36-39 grams of coconut oil per day as part of a mixed diet.

fixed doses of

In other studies, each participant consumes the same amount of oil regardless of calorie intake.

In one study, overweight or obese taking 2 tablespoons (30 ml) coconut oil per day for 4 weeks lost an average of 1.1 inches (2.87 cm) from the waist ( 5 ).

What's more, participants lost this weight without deliberately restricting calories or increase physical activity ( 5 ).

In another study, obese women took 2 tablespoons (30 ml) coconut oil or soybean oil, while on a low calorie diet. Their waist sizes and decreased HDL cholesterol increased, while the control group had the opposite response ( 6 ).

Conclusion :. Studies, coconut oil has benefits when administered in fixed dose or as a percentage of total calorie intake

How much coconut oil per day?

Studies have found that 2 tablespoons (30 ml) appears to be an effective dose.

This has been demonstrated weight gain reduce belly fat and improve other health indicators ( 5 6 ).

Some studies used up to 2.5 tablespoons (39 grams) per day depending on calorie intake ( 1 2 3 4 ).

Two tablespoons provide about 18 grams of medium chain triglycerides, which is within the range 15-30 grams has been shown to increase metabolic rate ( 7 ).

Eating 2 tablespoons (30 ml) per day is a reasonable amount that leaves room for other healthy fats in your diet, like walnuts, olive oil extra virgin and avocados .

However, start slowly to prevent nausea and diarrhea that may occur with high consumption. Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day for 1-2 weeks.

Conclusion :. Consumption of 2 tablespoons per day is enough to achieve health benefits, but it is better to work up to that amount gradually

How to eat coconut oil

There are several ways to include this oil in your diet.

use it for cooking

Coconut oil is ideal for cooking, since nearly 90% of its fatty acids are saturated, so it is very stable at high temperatures.

also it has a high smoke point of 350 ° F (175 ° C).

Coconut oil is semi-solid at room temperature and melts at 76 ° F (24 ° C). So keep it in a closet, instead of the refrigerator, to keep it flexible.

During the colder months, which can become very solid and hard to get out of the container. This can be remedied by beating with an electric mixer or blender.

Here are several ideas for cooking:

• Saute or stir-fry: Use 1-2 tablespoons of vegetable cooking oil, eggs , meat or fish
• popcorn :. drizzle melted coconut oil in air popcorn or try it in this fires popcorn recipe
• baked :. Use it to poultry or coat meat before rubbing with seasonings

Used in recipes

Coconut oil is you can be replaced by oil or butter in a ratio of 1: 1 in most recipes.

Make sure the cold ingredients like eggs or milk reach room temperature before mixing it, so it mixes smoothly instead of clumping.

is better to melt and add to smoothies and protein shakes gradually.

Here are some recipes using coconut oil:

Add to coffee or tea

Another way to take this oil is in coffee or tea. Points to a small amount - about a teaspoon or two. Below you are offering a quick tea recipe coconut oil.

Cocoa Chai Tea for One

• Chai tea bag (herbal or regular).
• 1 tablespoon unsweetened cocoa powder.
• 1 tablespoon cream or half and half.
coconut oil
• 1 tsp.
• Stevia or other sweetener to taste.

To do this, pour boiling water over the tea bag and let stand for 2-3 minutes. Remove the tea bag, add the remaining ingredients and stir until well blended.

Conclusion :. Coconut oil can be used for cooking, recipes and delicious to add richness to hot drinks

What about supplements?

oil coconut is also available in capsule form.

In some ways may seem more convenient, especially for traveling. However, there is a different method of delivery this disadvantage.

Most capsules contain 1 gram per capsule. In order to get 2 tablespoons (30 ml) per day, which should take about 30 capsules on a daily basis.

For most people, this is simply not realistic. Instead, try using coconut oil for cooking or include it in recipes.

Conclusion :. capsules coconut oil should be consumed in very large quantities in order to achieve effective

dose

Calories still count

coconut oil provides valuable benefits, but there are limits to how much you should eat.

Indeed, each tablespoon contains 130 calories .

And though medium chain triglycerides can increase metabolic rate slightly, eat more calories than necessary could still result weight gain .

Research has shown that coconut oil is more effective when replacing less healthy fats in the diet, rather than being added on top of the fat that is currently consuming.

Taking about 2 tablespoons per day seems to be the best strategy for optimizing health.

Conclusion :. For best results, replace less healthy fats with coconut oil instead of increasing consumption current fat

Take Home Message

Oil coconut is a natural source of medium chain triglycerides that provide health benefits.

Including 2 tablespoons of coconut oil per day, in the kitchen or in recipes, is the best way to get these benefits.

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