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Do you want to lose fat faster? Include coconut oil in your diet!

|Do you want to lose fat faster? Include coconut oil in your diet!

Coconut oil and weight loss

Coconut oil is great for weight loss and should be a part of every low-carb, ketogenic diet. It increases energy expenditure and helps you burn more fat. Coconut oil is also known to reduce hunger cravings and keep you fuller for longer. Not only it will help you lose weight, but it's been shown to reduce the dangerous fat in your abdominal area, also known as visceral fat. Apart from coconut oil, macadamia nuts and other foods rich in healthy fats will also help you lose weight.

Other health benefits of coconut oil:

Why is coconut oil great for the Ketogenic Diet

Having trouble entering ketosis? Include coconut oil in your every day diet. It contains medium-chain triglycerides (MCTs) that will help you boost ketones. Some keto-dieters who refuse to eat carbs and are strictly on SKD (Standard Ketogenic Diet) consume coconut oil as an immediate form of energy.

|Do you want to lose fat faster? Include coconut oil in your diet!

MCTs are converted in the liver into ketones that can be used by your body as fuel instead of glycogen. Your body uses them for immediate energy rather than storing them. Research also shows that MCTs are thermogenic and therefore great fat-burners. Try coconut oil right before your workout instead of carbohydrate-based snacks! You can increase your MCT intake not only by using coconut oil, but even by using coconut milk. Just be careful about the carbs content.

For even stronger effects, use pure MCT oil as a supplement - you can get one on Amazon!

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Is coconut oil good for everyone?

There may be cases in which people following a very low-carb ketogenic diet show extremely high cholesterol levels. Although many studies show no correlation between cholesterol and heart disease, some experts claim that very high cholesterol may increase the risk of heart disease. Only because there is no definite proof, it doesn't mean that eating unlimited amount of saturated fat is safe for everyone, especially not for those suffering from hypercholesterolemia.

Although most people won't experience extremely high levels of cholesterol, there are a few people who do (20-30%). Whether it's down to genetics or other factors is still unclear, especially on a low-carb diet. Franziska Spritzler, a registered dietitian specialised in low-carb diets, has a brilliant article on her website and I recommend you all read it. In case your cholesterol is very high, coconut oil may be one of the foods you will have to limit.

"I want to make it clear that this type of dramatic elevation in LDL-C and LDL-P doesn't occur in most people who adopt a very-low-carb, high-fat diet. I've seen estimates that somewhere between one quarter and one third of low-carbers experience this. I've met and read about several who have. Most people who eat VLCKDs see their cholesterol rise only slightly, not at all, or even decrease, remaining within or near the normal range. I've met plenty of folks like this as well. I've also spoken with people who tell me their LDL cholesterol has always been over 200 and didn't really change after switching to a VLCKD. This is in sharp contrast to what happened to me: going from relatively stable LDL-C between 120s-150s to 221 within a very short period of time."
...

"It's been pointed out that no studies have been conducted on people following VLCKDs who have very high LDL-C and LDL-P levels, and that's certainly fair to say. However, according to many MDs with expertise and/or personal experience in this area, we really don't know whether CVD risk is lower in low-carbers with cholesterol elevations of this magnitude."

Chocolate Coconut Candies, aka "fat-bombs"!

Uses of coconut oil in recipes

Coconut oil has high smoke point and can be used for roasting and baking. You can also use it in home-made protein snacks and pre-workout candies. Here are some KetoDiet Recipes that use coconut oil:

I hope you enjoyed reading my post. To find out more about the ketogenic diet and keto-friendly recipes, check out my apps KetoDiet, KetoDiet Basic and my new cookbook!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (94)

Hi, I really appreciate coconut oil, but its taste is something that I don't like. Can you help me on this matter? What’s the best and tasty flavor you could recommend me? I am using Coco Treasure Extra Virgin Coconut Oil.

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Hi Catherine, I just use organic virgin coconut oil, I have several favourite brands such as Lucy Bee (in the UK). If you don't like the taste of coconut oil, you can use other fats that are high in MCTs, such as ghee, butter or even MCT oil blends.

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hi martina
i am from Iran and read your weblog. Can I eat Coconut instead of Coconut Oil . thank for your respance.

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Yes, you can eat coconut but it's not the same as coconut oil that is pure fat. Coconuts contain other nutrients and are a good source of fibre.

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I'm trying to figure out what the problem is with using refined coconut oil, can you help explain?
What about something like Nutiva Organic Refined Coconut Oil
www.amazon.com/.../B01766NTU8
From the Amazon description: "Unlike other companies that use chemicals, nutiva refined coconut oil is made though a steam refining process. Absolutely no chemicals are used! The benefit of refined coconut oil is that it has a higher smoke point than virgin coconut oil. You can cook with it at up to 400°f (versus 350°f for virgin coconut oil). It also has a neutral scent and flavor (versus virgin coconut oil which has a distinct coconut smell and flavor). This makes it ideal for recipes where a coconut flavor is not desired. Refined coconut oil and virgin coconut oil have the same benefits of 63 percent medium chain triglycerides and 50 percent lauric acid."

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Hi Josh, it depends on the refining process (this one is steam-refined and chemical-free which is fine). I personally like the coconut smell (for desserts) and mostly use ghee for cooking.

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How many times a day can I drink a cup of tea with coconut oil in it?
Also, can I add chia seeds & ItWorks greens to the keto diet?

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Hi Veronica, that's up to you but I personally wouldn't have more than one cup (it's just fat without micronutrients) - And yes for chia seeds and greens Smile

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I cannot tolerate the taste and texture of coconut oil - not even in drinks. Do capsules have the same positive weight loss/ health results?

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Hi Rhonda, I'm not familiar with capsules but you can try MCT oil which has no flavour and can be used as a supplement (usually ~ 1 tablespoon in a smoothie, coffee, etc).

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Hi I really need help !! The more I read about keto diet the more confused I get !!! I recently started and I'm not losing much weight at all but my ketostix say I'm in ketosis. Some days I feel fine and not bloated ( tho I don't seem as regular in the bathroom as I was before) I'm eating eggs corned beef , cauliflower and greens though I hate them lol . Some sausage for breakfast tho usually have eggs ! I've brought all the coconut flour and stuff like that but I really have no clue what I'm doing ! I wanna have variety and eat pancakes and things I read about from keto guys !! Wen should I eat the coconut oil ? Can I have straight mct oil on a spoon ? Sorry I'm so confused I know once I get my head round all this it will be the best diet for me ! I do feel better not eating bread n rice n pasta but if I don't get results I will fall off n go back to my old ways n I really don't wanna !! Please help

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Hi Suga, have you checked your macros? Make sure you eat enough protein and keep an eye on your fat intake. http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Yes, you can add MCT oil or coconut oil to your smoothies or coffee or just eat it from a spoon. For a start (at least the first month), I would also avoid all "low-carb treats" such as pancakes. You can have them every now and then but too many treats may cause cravings. This might also help: ketodietapp.com/.../Keto-Diet-Food-List-What-to-Eat-and-Avoid

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I've been using creamed coconut (coconut milk without the water) in my coffee instead of cream. Do you have any idea what the nutrition breakdown would be for one tablespoon of creamed coconut? Thanks! I'm doing your 7 day clean eating challenge with no dairy and artificial sweeteners and I'm feeling great and have broken through a weight loss plateau that I've been stuck at for weeks. I love your website and appreciate your advice! Thank you!

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Hi Kat, that's great! It's about 4 grams of net carbs per 100 grams so I'd think that it's less than a gram of net carbs, 4 grams of fat and 40 calories per tablespoon. I'll have to convert the 7-day Keto & Paleo plan to an eBook too just like I did these diet plans: http://ketodietebooks.com/ Smile

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i need help my macros are 60/35/5 50/45/5 etc am i still keto? I'm on budget with eggs, chicken thighs, drumsticks, collard greens, avocados, oilive oil. coconut oil. oh and you know anything cheap ?

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Hi Jay, have you used this tool? http://ketodietapp.com/Blog/page/KetoDiet-Buddy What matters is grams, not so much percentages. Hope this helps!

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Hi Martina - thank you for the great blog, app and resources every bit of which I am finding useful in my keto lifestyle journey. I am about 8 weeks or so in, possibly a little more and still getting to grips with things but have experienced the weight loss I was looking for give or take the odd blip.
It wasn't until reading your blog this morning that despite being 8 weeks in there is lots I didn't know and I haven't in terms of food been very adventurous sticking to the same safe stuff - but thats ok - but now I know about coconut oil [just had my first ever spoonful!] and the benefits, this will change.
I didn't know that keto lifestyles can help thyroid - I have an underactive thyroid which I have extreme trouble managing my levels over the years, I didn't know that ketostix measurements are better to take at night [I was deep purple yesterday - went out to dinner - was good but had over my protein limits so thought that might be the reason my six showed negative...but had taken frusemide last night [prescription] and of course measured my ketones this morning so another reason why the reading may be negative....] and I never knew about chewing gum and for some reason [nerves for a big meeting perhaps!] had more than I usually would ....
So a Huge thank you...
I do have lots of questions but just two for now that perhaps you can help me with... I know at the start you get headaches but 8 weeks or so in I have started getting headaches in the night that wake me and now during the day too. I probably do need to drink more - I mostly drink tea and sparkling water throughout the day but apart from fluid intake could there be another reason why these headaches [real humdingers] have suddenly started to creep in every day?
My second question is that I really struggle with the balance between my macro's - the fat is always too low, the carbs either slightly under or pretty much on target and my protein too high. Im 50 years old, sedentary lifestyle on average I would say, 23% body fat and working to 1022 cals intake, 10% carb, 15% Protein and 75% Fat... but confess this was set up using the MyFitnessPal and using your calculator today apart from a minute difference for the slow weight loss programme that seems about right. L
I probably snack on too many nuts and usually have only one real meal a day - the evening one so as to be sociable with the family - usually consisting of a large bacon, stilton, avocado salad with balsamic/garlic/coriander/olive oil homemade dressing followed by full fat greek yogurt sunflower/pumpkin seeds... yes I know lazy and unadventurous but am going to try fat bombs and some other recipes and to get some stable basic food stuffs in the cupboard - but am always cooking just for me and so find it difficult.... I will be in maintenance mode soon I hope so want to make sure that I get to a point where I know where I am without over thinking everything!
Sorry for war and peace - it is a ramble I know but feel like I am starting all over again..Juli  

Reply

Thank you Juli!! I'm glad my blog has been helpful!
When it comes to ketone readings, you can measure your ketone levels any time but you should try to keep it consistent (e.g. don't compare morning readings to evening ones). Also, as you get keto-adapted, your Ketostix will likely show negative - here is why: ketodietapp.com/.../Ketosis-Measuring-Ketones
Headaches can be caused by low water intake - stay hydrated! Or by keto-flu, in that case up your electrolytes: sodium, magnesium and potassium: ketodietapp.com/.../Keto-flu-and-Sufficient-Intake-of-Electrolytes
I think that your calories are way too low. I would personally not go under 1200 kcal but ideally keep them at 1500-1600 kcal in your case (just a guess but you might want to check it out here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy (avoid options that are too low in calories)
Your protein intake looks way too low, no wonder you're often going over - are you sure that's what our calculator suggests too? From 1022 kcal, 15% calories is 153 kcal, that is 38 grams of protein. I bet that if you use KetoDiet Buddy (link above), your protein intake will be higher. MFP uses a database generated by their users and is not reliable enough for a keto diet (macros are often off) - you can double check the food entries with the USDA food database.
It also looks like you're no eating enough vegetables - that's where some of the vital micronutrients are. Animal products are nutritious but won't provide everything. Also, a low-calorie diet like yours will be definitely lacking several micronutrients (magnesium, potassium, calcium, vitamin D, etc.)
Here are some meal plans that might help (you may need to adjust the fat/ protein in some of the meals - see tips included): ketodietapp.com/.../tagMealPlans&title=Meal%20Plans
Hope this helps!

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Very nice website, thank you

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I just found your website and am learning a lot. Thank you for making this resource available. I'm using the Atkin's diet and just learned about coconut oil while researching Ketogenic diets. My question is: will conversion of body fat into ketones, which is the goal of the Atkins diet, be impaired when MCT from coconut oil are being converted to ketones.  In other words, will the energy from ketones from coconut oil be favored over the ketones created from body fat? Thank you for any guidance. Tom

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Hi Tom, adding coconut oil and / or MCT oil to your diet is beneficial for weight loss. When it comes to fat and calories from fat in general, our body will use both for energy. If you eat too much fat (not just coconut oil), your body will use less body fat for energy. Calories do count even on a ketogenic diet but not quite the same way they do on a standard American diet (it's not just about "calories in = calories out" but also which macronutrients they come from).

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Thank you for your reply, Martina.

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Hi i am 24yrs old 155cm and 48kg. But i have 30% body fat. Skinny upoer body with heavy bottom and thighs. I have been trying lchf diet buti couldnt get the satiety even i consume alot of coconut oil butter and avocados etc. I eat alot of Healthy oil and moderate protein. Will this diet help me lose body fats?

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Hi Jane, did you eat enough protein? I've seen people getting hungry on a LCHF diet because they didn't eat enough protein - it's the most sating nutrient. You can check your protein intake here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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One should try and use the liquid coconut oil if you have a choice as it's over 90% MCT's whereas the solid contains an undesirable amount of long chain triglycerides (LCT's).

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Yes, that's an option too. I like that unlike MCT oil it tastes of coconuts. On the other hand, it depends where you use it because you may need it to solidify if used in desserts.

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I have a quick question. Should I use the unrefined coconut oil or refined???.

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Hi Bonny, always use the unrefined coconut oil.

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Can I eat a tablespoon of coconut oil in the morning on empty stomach then go to workout?

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Yes you can if that works for you! I actually do the same before I go for a walk in the morning Smile

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Hi there  
I have started the Ketodiet since 6 weeks now I don't cheat strictly follow rules , i have only lost 2 kg and sometimes i gain 1 kg of them .. It's frustrating really ! I eat 3 eggs with spinach sometimes cheese , for dinner salad with chicken and a piece of meat or chicken inbetween i can take few nuts also at night ! I cook with oilve oil and coconut oil , i also drink herbalife tea once to teice per day ..  I do exercise 3 times a week , That's my meals each day please tell me what's cauding this slow weight loss ? Thx

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Hi Fareda, it could be your macros and other factors. I think you should have a look at this post: ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further
And try my keto calculator to make sure your macros are right: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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I use "Fuel For Thought" because it concentrates coconut oil in a cute little bottle. You take one a day and it gives you the same amount of ketones as 15 coconuts. I love it! It tastes great & I can put it in my granola in the mornings. This is the link in case you want more info: www.fuelforthought.co. All the best and have a wonderful day! Laura

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Hi,I am not a coffee drinker and I actually do not like coffee at all. Is there any other way to mask the oil flavor in order to get a "shot" in the morning?

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Hi Gabbie, yes, you can try low-carb cocoa (heavy cream or coconut milk + cocoa powder + stevia), add the oil and blend until frothy. Hope this helps!

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I second the low-carb cocoa!  I played around with the ratios and finally found a taste perfect for me.
1 cup boiling water
1 tbsb unsalted butter
1 tbsp cocoa powder
3 tbsp heavy cream
3 tbsp coconut oil
1/2 packet sweet n low
blend, let cool until drinkable
There is a boatload of calories in this, but I make it work.

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Thanks for sharing! Smile

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emdc   wow nearly 700 calories, is that legal, lol.

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I have a stupid question - does coconut oil taste like coconuts?  I do not like coconuts, coconut candy or even their smell.  Thanks.

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Yes, it does Sherrym. There is a deodorised version but that is not virgin coconut oil and it's processed. You can "hide" the coconut taste with some ingredients like cocoa powder or cinnamon Smile Or you can use MCT oil which has no taste and has stronger effects than coconut oil.

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I am a 56 yr old woman going through menopause. I recently begun ketogenic dieting. It has then three weeks without any weight loss. I have not cheated with carbohydrates. Do you think menopause has any factor in my inability to lose weight?

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Hi Robin, yes, weight loss during menopause is tricky even on a low-carb diet. Make sure your macros are right: http://ketodietapp.com/Blog/page/KetoDiet-Buddy - it may even be too much or not enough protein in your diet. Carbs are not the only macronutrient you should track. I don't have personal experience but I'd suggest you consult this with a low-carb friendly dietitian.

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Hi there
I am new to the keto diet although do paleo low carb for the most part. I was cycling my carbs and upping them to 200 a day on workout days and 100 on control days but was not finding the results I wanted so trying keto.  My question is I am 6 months post partum and not getting a lot of sleep still (3 hrs in one stint and maybe 3-5 the next in a night) I don't feel like I am dragging in energy but I am not budging in weight which is frustrating as I have approx 15 lbs to lose. I am working out 3-4 times a week baby bootcamp/p90x3/ Crossfit basically whatever I can get in.
My question is
1) do you count the coconut oil you cook in towards your fat count for the day?
2) I cooked my baby kale and left over hamburger in coconut oil post wod and had 2 tbsp of mct oil pre workout ( first thing in morning after my coffee with steamed almond milk) am I on the right track?
3) the previous evening I had my carbs in the evening and brought my total up to 50 gm is this the idea?
Thank you for any help
Holly

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Hi Holly, I'm not a dietitian but I think you may be overdoing it with exercise while not getting enough sleep. If I were you, I'd try to sleep more instead of working out. Working out 2-3 times a week should be enough. Most of your weight loss should come from your diet, not exercise. I think you should read Dr. Volek and Phinney's books (The Art and Science of Low Carbohydrate Living / Performance). It depends on your workouts but in general, you don't need extra carbs for most types of exercise (apart from HIIT where you may benefit from carb backloading).
1) Yes, I count all fat, including coconut oil and other fats I use for cooking.
2) Yes, this sounds great to me, I would eat that too (MCTs pre-workout and protein & some fat post-workout).
3) Eating carbs in the evening is a good idea since our body is mainly using fat in the morning. Maybe I would just try to eat my carbs throughout the day to avoid any blood sugar spikes rather than all of them in one meal.
Hope this helps!

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How much Coconut Oil per day should one consume?  I like coconut oil and I can take is straight with no chaser!  But I am wondering if I am consuming too much Coconut Oil because I am not losing any weight.  I am wondering if I am consuming too much coconut oil?  I am testing my urine daily with ketone strips and I am testing in the small to moderate range, but I am not losing any weight.  If fact, today I gained 1/2 pound.
Thanks,

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Hi Estelle, it depends how much you can tolerate. Some people have digestive issues with oils high in MCTs while others can consume relatively large quantities with no side effects. I would say 1-4 tbsp a day? Yes, the problem with fat is that it contains twice as many calories compared to carbs and protein and may cause weight stalling. You don't necessarily need to count calories on a low-carb diet but this is based on the idea that the sating effect of LC diets is enough to limit your food intake. I wouldn't worry about 1/2 pound - our body weight naturally fluctuates during the day (different hydration, food intake, etc.). Mine fluctuates by up to 3 pounds! You may want to check your "ideal" intake using our keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy (it's just an estimate but should give you an idea).

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Hi,
I have visited your site on numerous occasions and find it very helpful.  My question is, today I had a cheat with a friend,,,, fries,,, yeiks not proud of myself.  I have been eating healthy since December last year but only been following Keto since May this year and try desperately to stick to my ratios and have seen a small weight loss but not as much as I think I should have lost to date.  I use keto sticks but have only noticed on 2 occasions the pink but other than that none.  Ok so basically I have 2 questions, one being why is it that when I had the cheat today my heart raced very hard and fast for some time?  Second question is why my keto sticks mostly don't show colour?
Thanx

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Hi Bells, urine ketone sticks are not very accurate and I have more about this here: ketodietapp.com/.../Ketosis-Measuring-Ketones. I wouldn't worry about low readings if I were you. Blood ketone meter or breathalyser may be better if you want to monitor your ketone level. When it comes to your first question, I've heard people having similar issues if they have a cheat day. I posted your question on my Facebook wall here:  www.facebook.com/.../383090588521419

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Hi martina,
Its been few days on the diet now. I am loosing weight. But some how i dont reach my fat goals and am short in proteins too. If i start taking the coconut oil will I put on weight? Would suggest any other protein drink, the egg protein is not available here in Germany.
Thank you.

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Sure, you can try whey protein from the same brand I recommended in my previous comment. Or I also like using whey protein from Pulsin and Reflex Natural which should both be available in Germany (not sure about Jay Robb whey protein).
People sometimes don't reach their macros but everything is an estimate, so a few more or less grams of protein and fat won't make a difference. Also, your energy expenditure will be different every day, so take the results from KetoDiet Buddy with a pinch o salt.
If you are not hungry, don't force yourself to eat more - that's the beauty of LCHF, it has a natural sating effect. Just make sure you don't eat significantly less protein and calories in the long term because this may result in muscle loss which you want to avoid. One day of eating less won't make a difference but a week of not eating enough will result in muscle loss.

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Hi Martina,
My macros are 66% fat, 26% protein, 8% carbs. The headaches are gone now. I eat cheese and eggs both.

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Your macros look fine but it also depends on your overall energy intake. Cheese is high in protein and fat, so that's a good way to get enough of both in your diet. Glad your headaches are gone!

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Apart from when oil is needed for cooking, wouldn't it be better to use coconut paste?  It is a whole food and would hardly be likely to halt ketosis. Tastes much better too.

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I think you are referring to coconut butter? Yes, I love using it in fat bombs or even to thicken meat sauces. It is quite high in fibre and tastes amazing Smile

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Hello,
I love your website, its very inspirational. I have started with a keto diet 2 days back and am hoping to knock out nearly 20 kilos, i am 33yrs and currently weigh 80 kgs. I am a no meat eater, basically eggitairian.
My current diet plan is
Breakfast - 2 fried eggs in olive oil, 1 slice protein bread of flax seeds
Lunch - lettuce cucumber salad with half avacado and little appel cider vinegar + stir fry spinach, mushrooms and tofu in olive oil
Dinner - salad same as above + brrocoolli + cauliflower + tofu sausage.
The sausages have 1g net carbs.
Some handful of almonds or macadamia or blue berries as snacks.
Could you please review this diet?
I experience heavy headaches in the evenings.
Thanking you,
Bhavini

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Hi Bhavini, I think you are experiencing "keto-flu": ketodietapp.com/.../Keto-flu-and-Sufficient-Intake-of-Electrolytes You will really need to up your electrolytes, especially if you started just a few days ago.
I'm not a health professional, so I will only give you personal advice. I would avoid tofu and most soy products (apart from some non GMO fermented soy). It's not the carbs, it's the negative health effects I would be worried about. Do you eat cheese or just eggs? If you need to up your protein intake, you may want to try some high quality egg white protein, I like this one (my Amazon store): astore.amazon.com/ketblo-20/detail/B00333SMVK
When it comes to weight loss, this is more complex and you may need to check this with my keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Hope this helps!

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Hi
Can you tell me which brand coconut oil you drink and which brand you use on your skin or you use same one for both?

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Hi, I use one or two brands for everything from skin care to fat bombs and cooking. I like 'Biona"  and then also "Lucy Bee" (I live in the UK). There are some other brands I recommend (in my Amazon store): astore.amazon.com/ketblo-20

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Hi. I have started using coconut oil in my cooking and have been subbing coconut milk for dairy in my teas and coffee. I drink about 4 cups a day and hate it black. The problem is that I probably use close to a cup of whatever I'm using. I was wondering if I should keep going with the coconut milk or look for something else like almond milk? Does coconut milk have the same ketogenic properties as the oil or is it a lot of calories for little benefit?.

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Hi Therese, I think you may be using a bit too much, especially if it's every day. A cup of coconut milk every now and then is fine but if you do it every day, it's a lot of energy. Calories matter even on a low-carb diet and you are getting over 400 kcal just from your coffee. I personally don't like black coffee either, so I started subbing it with green tea and other types of tea. You can try almond milk, some people like it but I'm not a big fan of almond milk in coffee. Compared to coconut oil which is 100% fat and 80% of it MCTs (which is what makes coconut oil particularly beneficial), coconut milk, depending on the brand has 20-30% fat (and less MCTs) and more carbs. So, from this point of view, coconut oil is more beneficial. I use coconut milk mainly because I like it Smile

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Hi
Can you tell the best place to buy the coconut oil and milk from, and which brands too.  Only been doing the diet for 3 days but would like to try a few of your recipies.
Thanks

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Hi Tracy, thank you! I get mine from Amazon and a few other online stores here in the UK. I like Lucy Bee Extra Virgin Organic Coconut Oil in glass and I LOVE Aroy-D coconut milk. This brand does not contain any guar gum and doesn't "cream" in the fridge (it remains liquid) but the taste is amazing. If  you want coconut milk that "creams", Native Forest Coconut Milk is a good BPA-free option.

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Coconut milk and cream come in many different forms and carb levels.   I use one called Alpine  Coconut Cream which is solid and so good I'd eat it from the bowl it it wasn't so expensive, so save it for coffee.  Coconut UHT milk is high in carbs.   Check carbs in tinned coconut cream and milk.   We use Alpine Coconut Yoghurt (same carbs as the cream) and delicious. Very High fat and  also it reduces the dairy intake.

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Thanks for the tips, first time I hear about this product, I will give it a try if I can find it in the UK!

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I follow your blog for several months now and love it ;)
I have been low carb for at least 2 years, strictly avoiding fruit and watching my nut intake. In addition, I eat in an 8 hour window, so no breakfast. Currently, I make sure not to eat too much protein (60-75g) and have something sweet only once a day (like 85% dark chocolate, coconut butter, or homemade ice cream/cake..).
I eat butter every day but limit cheese (occasionally on the weekend a few times per month). My protein sources are eggs, fish and chicken liver (not grass-fed), sometimes ground beef.
I am 17 years old, 57kg and 1.70 meters. I suppose the fat on my butt, hips and thighs comes from too much stress - intermittent fasting and days eating a lot of calories and days with only 1000 cal. (At 14 I was underweight). My sleep is very bad and I can hardly sleep more than 7 hours. Energy levels are low, +depression. I started to supplement recently with 500mg magnesium at night and vit.D, iron and zinc at lunch.
My question is (apart from looking for supportSmile) - should I add 15-25g of coconut oil in the morning to my fast to reduce cortisol and stress on my adrenals or eat 3 meals? I actually like to eat only 2 meals. Oh and what do you think about calorie restriction? To get my macros in a keto range, I realised I need to eat more fat but the calories get so high! I am not training hard, just walking/riding my bike/stretching etc.
Thanks for reading!

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Hi Laura, thank you!
I always recommend eating coconut oil, especially in the morning. People often worry about eating too many calories because of the high-fat nature of this diet. In fact, diet high in fat, moderate protein and low in carbs has the best satiating effect and you will naturally eat less. If you feel like eating only 2 meals a day, that's absolutely fine.
In general, stress may contribute to abdominal fat / belly fat rather than fat on hips / thighs. I have to admit I don't think you need to lose any weight, at least based on what you've described. I don't know your body fat but even without that, I think your weight is fine. Low energy levels and impaired sleep may be related to low calorie intake. The less calories you eat, the lower your basal metabolic rate will get. You can find your ideal macros here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Have you considered toning up? Exercising, especially strength training may be the best option for you and you may be surprised how much it can transform your body.

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Thank you for your reply!
I think you are right that I don't need to loose weight specifically but increase my muscle mass and tone up. My main concern is the belly fat and the red stretch marks on hips and thighs - do you think rubbing coconut oil on the stretch marks will help?
I guess now is my last chance to improve my eating habits as well. I will try to avoid the low-carb-desserts because I tend to look forward to it at the end of the day and not pay enough attention to the savoury dishes. I know I should have started a "Keto-Whole30" in january but the winter months are so cold here in germany that it's hard to resist the dark chocolateSmile

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Hello!
Was just reading your comment and decided to just leave some food for thought.
I'm a qualified personal trainer and I notice that many people who restrict calories and skip breakfast have a slow metabolism and this causes the body to pick up or hold onto fat.
I personally eat about 2000 calories a day and I have a low body fat percentage (I train hard though). The average female needs at least 1200 - 1400 calories a day, minimum, as calories are energy and the body needs energy to function (the body also needs energy to sleep). Most nutritionists won't suggest lower intake unless the client is obese and under medical supervision.
I am by no means suggesting upping your calories, I can't say as I do not have all the details. I just want to say don't spend too much time stressing about calories and your intake being too high. Focus on doing what's best for your body, give it the right fuel, keep active and try add in some strength training, as suggested above. Smile

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Thank you for your insight Clover! I agree that your calories shouldn't be too low because it can have the opposite effect. Some people find it hard to lose weight because they simply don't eat enough calories and their body goes into "starvation mode". I also skip breakfast every now and then but it seems to be working well (I do what is known as intermittent fasting but skipping breakfast or dinner if I'm not hungry). I guess this depends on individual body responses.

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Laura, I'm not quite sure if it helps but fat and coconut oil are great for your skin. I know lard is very good for scars - I used it myself and it makes a huge difference but the scar shouldn't be too old. I also use coconut oil to remove make-up. Actually, if you don't follow a strict "no treats" diet plan, dark chocolate is one of the best low-carb treats you can have. I have just a few squares a day but it seems to help with sugar cravings. Or you can make a sugar-free version (cocoa, coconut oil and stevia) but you'll have to keep these in the fridge.

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I make the best chocolate milkshakes with coconut cream!
5 crushed ice cubes
1/3 cup canned coconut milk
2/3 cup unsweetened almond milk (I like silk)
1 tblsp artificial vanilla extract
1 tblesp cocoa powder
2 packets of sweetener like sweet n low or Splenda.
Blend and drink! Yum  (under 3carbs)

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Sounds yummy, thanks for sharing! Smile

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i lost about 20lbs.  i been doing hi fat lo carb about a year, i was hoping to lose another 10 lbs.  and at a stand still....could it be i'm not eating enough fat? i do the coconut oil every morning don't eat breakfast and lunch most of the time because i'm not hungary, but still not losing any more weight.....

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Hi Frank,
it's hard to tell what the problem is but you may not be eating enough. Check out KetoDiet Buddy to find your ideal macros here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Also, this post may help you understand the reasons: ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further
Good luck!

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Thank you for all the useful information on coconut oil! I'm convinced  and want to start adding it into my diet immediately. I saw your recommendation of using 1-2 tablespoons a day on an empty stomach. Now, my biggest question is, would you include the calorie & fat count into your macros for the day? Or is it on top? For example, say I'm eating a 1300 calorie a day diet, would I eat 1300 cals + 2 tablespoons - 1540 total/day, or would I reduce my diet to 1060 calories and then add the 2 tbsp to total the target 1300? Also, is eating it on an empty stomach more beneficial than mixing it in with your food? Thank you so much in advance!

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Hi Sepi, although our body metabolises MCTs differently to other fats, I'd include it in the total calorie / fat count.
It's beneficial when eaten by itself or even with food - I do both. Our body is in a fat-burning state in the morning and I think it's also great to have a tablespoon or two if don't feel that hungry. I sometimes skip breakfast and don't eat before 1-3 pm but always have some coconut oil. It's also one of the best sources of energy for pre-workout Smile

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What about coconut oil as a POST workout food?

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Hi Lindsay,
In general, it's better to avoid fat-based meals after exercise. Post-workout dietary fat is known to impair nutrient absorption which is important for muscle recovery. However, I haven't done the research specifically on MCTs (which may be different because they are metabolised differently), so I can't tell you if this is valid for coconut oil.
When it comes to post-workout nutrition:
In general, protein-based meals help with muscle recovery while carb-based meals (healthy carbs such as sweet potato, pumpkin, banana, etc.) cause insulin spikes. Under normal conditions, this leads to storing fat but after exercise, insulin has anabolic effects. So, for muscle growth, post-workout carbs are recommended.
It depends on your goals but if you want to lose fat, it's better to have a protein-based meal. If you want to build muscles, include some post-workout carbs.

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AH! Now THAT makes more sense to me!!
Ive always wondered about the theory that you "cannot" do a low carb diet as your body needs carbs to process protein. Which is not very helpful for Keto dieters.
But, put it into perspective of post-workout and now I understand it! Makes sense.
Thank you!

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So confused I keep reading that u shouldn't have fat before the workout for muscle reason
Signed confuse .com

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My Ketosis coach said the body on good keto diet produces its own carbs.  She outlined the science.  This is worth repeating and promoting.

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Thanks for your insights Maz! Yes, our body can produce glucose on demand via gluconeogenesis.

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Hello
I have started using coconut milk instead of double cream for my curries
What's your take on coconuts acting as a carb and being used for energy therefore the body doesn't use the stored fat
Do you think I will stop losing weight by doing? this I keep my macros 5-20-75
Thanks for any advice Smile

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Hello Nikki,
I think it's always better to use coconut milk instead of cream. Some people, including me, do better without dairy when trying to lose weight. I eat coconut oil (at least 1-2 tablespoons) and often use coconut milk in my coffee instead of cream (2-4 tablespoons of coconut milk) every day. I sometimes use shredded coconut or coconut flour in baking but generally don't eat many low-carb treats.
Your macros look perfectly ketogenic and (I suppose your daily intake is 20-30 grams of net carbs). If you find it difficult to lose weight, check out my post here: ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further
Hope this helps Smile

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whoops... I just saw your post on sweeteners! Smile

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Yes, I've got a post about sweeteners Smile  but I can tell you how I use them. Based on studies, stevia is regarded as safe but I'm always careful with relatively new foods. When I started low-carb, I used to miss sweets and bread so much that I was always looking for substitutes. After almost 2 years, I don't miss it anymore. One of the substitutes I use frequently are "zoodles" (zucchini noodles). When I make "sweets", it's mostly for my blog. But when I really want something sweet, I go for low-carb pancakes or waffles (the pumpkin ones in the recipe section are my favourite). Also, I like using stevia and Erythritol - best when combined to avoid the bitter aftertaste Smile

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awesome! I am definitely loving the coconut oil, I even use it on my skin and hair. I don't know how I lived so long with out it! Smile I haven't had much experience with palm oil, will most definitely be giving that a try asap.
Just curious, what is your take on stevia? I went without any form of sugar, artificial sweetener and even fruit for about a month, and now I added stevia back in, basically for my coffee in the morning. Just curious about any experiences you've had with it?

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I have had hypothalamic amenorrhea a few times from exercising too much and not eating enough fat. Keto definitely seemed like the best choice. I am really enjoying your website, tons of very helpful tips!! Smile
I'm fairly new to the keto diet, about a 3-4 weeks in and I'm still wrapping my head around the amount of fat that I should eat. How much coconut oil do you go through each week? I've been going through about a jar per week, is that too much? I would say that it is my main source of fat next week ghee, and some olive oil.

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Thank you, Elisa! I also use coconut oil to help with my hormonal treatment (in my case it's Hashimoto's), it's great for the thyroid!
I used to have a BIG issue with fat. When I was in my teens, I used to avoid any fat, ate very little food, mostly fruits, vegetables and wholemeal bread (yuk!) and exercised every day. I think that's also why I have health problems these days but I'm glad I realised how wrong I was and started eating real food!
I eat about 1-2 tablespoons of coconut oil a day (on empty stomach) - that's about the amount I use daily + more in baking (just for low-carb "sweets" which is not that often). For the rest of the day, I use a lot of grass-fed butter or ghee (for frying eggs, roasting fish, etc.). For salads I use olive oil. My partner is Greek and when making Greek salad, we use A LOT Smile I sometimes use unrefined palm oil for savoury dishes (high smoke point and healthy fats) but not as much and only from sustainable agriculture from West Africa (never from Indonesia).

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How do you use the coconut ? Do you just eat a spoonful of it? Or must it be used in cooking?

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This is what I do every morning: I eat a spoonful after I wake up (2-3 hours before I have breakfast). It boosts the thyroid and also helps with fat burn. Some people add a spoon to their morning coffee - it may sound weird but it's actually quite good Smile
Coconut oil has a distinctive taste which I love, but if you can't eat it by itself, you can use it in recipes instead of butter (baked goods, fried eggs, etc.) It has high smoke point, so you can use it in cooking without affecting the quality. You can even make chocolate candies (as simple as mixing raw cocoa, low-carb sweetener and coconut oil). Just make sure you keep them in the fridge, coconut oil melts at room temperature (24 C / 76 F).

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I melt 1 T with 1 T grass fed butter (kerigold) and add it to my coffee with GOOD quality stevia.  I whip it up in the blender with some half and half.  Super yummy drink.  I literally go to sleep thinking about waking up to it.  It is a knock off of the new BULLET PROOF COFFEE

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Sounds yummy! I make my coffee with coconut oil & coconut milk Smile

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You can get capsules on Amazon if you don't like the taste of coconut.

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