Coconut oil is a food that has many important health benefits.
It has been shown to help the body increase metabolism, reduce hunger and increase HDL cholesterol (good cholesterol) and many other benefits.
However, many people are still confused about dosage and usage coconut oil How to be most effective.
This article will answer questions about how to make this nutritious food.
Dose in the study
Several studies investigating the benefits of coconut oil found in these foods contain high levels of medium chain triglycerides (MCT).
Percentage dosage
In some cases, the amount of oil provided is 1 percent of the total calories, which is different for each person.
In 3 similar studies, the combination of coconut oil and butter is the main source of fat in the 40% fat diet. Women with average weight often increase temporarily in metabolic rate and calorie consumption .
In a study comparing the effects of different types of fats on cholesterol levels, a diet with 20% of total calories from coconut oil increased HDL cholesterol in women but did not increase in men. In addition, research has shown that coconut oil increases LDL cholesterol less than butter .
In these studies, a person consuming 2000 calories to maintain weight would include 36-39 grams of coconut oil in a mixed diet every day.
Fixed dose
In other studies, each participant was asked to use an amount of oil regardless of the caloric intake.
In one study, overweight or obese people took 2 tablespoons (30 ml) of coconut oil a day for 4 weeks on average 1.1 inches (2.87 cm) of waistline .
Moreover, participants reduced weight without limiting calories or strengthening physical activities .
In another study, obese women took 2 tablespoons (30 ml) of coconut oil or soybean oil in a calorie-restricted diet. Their waistline was smaller while HDL cholesterol increased, the control group had the opposite reaction .
Conclude: In studies, coconut oil has many benefits when used at fixed dosages or accounts for 1% of total caloric intake.
How much coconut oil per day is enough?
Studies have found that two tablespoons (30 ml) of coconut oil seem to be the most effective dose.
It has a positive impact on weight reduce belly fat and improve other health signs .
Some studies used up to 2.5 tablespoons (39 grams) of coconut oil per day, based on calories .
Two tablespoons coconut oil provides about 18 grams of MCT fat, located within 15-30 grams, which has been shown to enhance metabolic rate .
Using two tablespoons (30 ml) of coconut oil per day is a reasonable amount to make room for other healthy fats in the diet, such as nuts, Pure olive oil and avocado .
However, it should be started slowly, avoiding overdose which will cause nausea and loose stools. Initially use 1 teaspoon per day, then increase to 2 tablespoons after 1-2 weeks.
Conclude: Using two tablespoons of coconut oil a day helps to achieve health benefits. At the beginning, use low doses and gradually increase later.
How to use coconut oil?
There are several methods to help put coconut oil into a meal.
Used for cooking
Coconut oil is the ideal food to cook because it contains 90% saturated fatty acids, making it extremely stable at high temperatures.
It also has high smoke points at 350 ° F (175 ° C).
Coconut oil is semi-solid at room temperature and flows at 76 ° F (24 ° C). So keep it in a dry place rather than in the refrigerator to keep the oil in liquid state.
In cold months, coconut oil becomes more solid and difficult to remove. Use a blender or mixer to dissolve oil.
Here are some ideas for processing coconut oil:
- Fry or fry: Use 1-2 tablespoons of coconut oil, prepare with vegetables, egg , meat or fish.
- Popcorn: Give some melted coconut oil to popcorn that is roasted or maybe try with
- Grilled: Spread coconut oil on meat before marinating them with spices.
Use coconut oil in recipes
Coconut oil can substitute for daily cooking oil or butter at a 1: 1 ratio in most recipes.
Make sure the food is cold like milk or eggs to a normal temperature before mixing coconut oil, which will help prevent food lumps.
It's best to melt coconut oil and add it to drinks like fruit smoothies or protein.
Here are some recipes using coconut oil:
Add coconut oil to coffee or tea
Another method is to add coconut oil the coffee or tea. Using about 2 teaspoons of coconut oil is best. Here's a recipe for making tea with coconut oil fast.
Tea Cocoa Bottle for one person
- A pack of Tea Bottles (regular or herb type).
- 1 tablespoon cocoa powder without sugar.
- 1 tablespoon cream or Half & Half mixture.
- 1 tablespoon coconut oil.
- Stevia sweet grass or another sweetener for flavor.
Making: First, pour boiling water into the tea bag and soak for 2-3 minutes. Then remove the tea package, add the remaining ingredients and stir well.
Conclude: Coconut oil can be used for cooking, adding to recipes or adding flavor to hot drinks.
Should I use coconut oil supplements?
Coconut oil is also available in capsule form.
In many situations it seems more convenient, especially when traveling. However there is a drawback to this method.
Most capsules contain only 1 gram per tablet. Therefore to reach the standard of 2 tablespoons (30 ml) per day, you will need to drink up to 30 tablets.
For many people, this is not practical at all. Instead, use coconut oil to cook or add it to recipes.
Conclude: Capsule coconut oil should be used in very large quantities to achieve effective doses.
Coconut oil still contains calories
Coconut oil offers many valuable benefits, but it should be noted how much it should be used.
In fact, every tablespoon of coconut oil contains 130 calories .
And although MCT fat may increase your metabolic rate a little, if you use too much body calories, it can lead to weight gain.
Studies show that coconut oil is most effective when it is used to replace unhealthy fats at meal rather than being used to add fat.
Taking about 2 tablespoons of coconut oil per day seems to be the best method to get optimal health.
Conclude: For best results, replace unhealthy fats with coconut oil rather than adding fat.
Main message
Coconut oil is a natural source of MCT fat which has many health benefits.
Taking two tablespoons of coconut oil every day in cooking or adding recipes is the best way to achieve the benefits it brings.
