There is a lot of talk about it: coconut oil would be the new superfood for weight loss.
And in fact, as we will see, coconut oil has many health benefits, despite 96% of it being saturated fat. How can a food with so much saturated fat be good for us? Besides, is it true that coconut oil makes you lose weight?

COCONUT OIL DOES YOU LOSE LOSS?

The answer is no. Coconut oil does not make you lose weight.
It does not increase thermogenesis , despite its content of medium-chain fatty acids. But it doesn’t raise bad cholesterol either, although studies are conflicting on this . We would need a meta-analysis comparing all the data and methods of the individual studies to give a definitive answer on this point.

In fact, in some studies it has given results similar to olive oil, and is not comparable to butter, another very saturated fat (less than coconut oil). In fact, butter still contains cholesterol, coconut oil does not, and perhaps this is the difference and not in the type of fat. Although coconut oil, having medium-chain fats, does not form lipoproteins in the same way as other fats. Another peculiarity is that, especially in women, coconut oil promotes the production of good cholesterol. This would come from the presence of some polyphenols present in the “virgin” quality. 

Another very interesting thing, one of the few that is linked to weight loss, is that coconut oil improves lean mass , but even here scientists cannot say why. Probably, that is, it is due to the fact that it is one of the few fats that improves insulin sensitivity, thus allowing to reduce the risk of hyperglycemia and conversion of sugars into fats. And that compared to other vegetable oils with the exception of olive oil has been shown to reduce some markers of inflammation.

However, this does not mean that it causes weight loss per se. Another benefit is that coconut oil increases intestinal regularity more than other oils. There are many people who have noticed a slight laxative effect, especially by consuming the deodorized type and with less fiber (the essentially odorless one).

Another very important feature is that, due to its “saturated” nature, coconut oil is more stable than other fats, ie it does not go rancid easily. This from the point of view of health is a very important factor.

However, coconut oil can help us lose weight. Therefore it does not make you lose weight, but it can be useful in a diet. That’s how.

HOW TO LOSE LOSS WITH COCONUT OIL.

• Due to its good content of lauric acid, coconut oil has a beneficial effect on the intestine: it inhibits the action of bad bacteria, has antiseptic and, as we have seen, anti-inflammatory properties. This obviously helps to deflate the belly.
• Although there is no uniformity of thought on its thermogenic effect, it has been seen that the consumption of coconut oil is associated with greater lean mass and less fat mass, especially at the visceral level.
• And not only that: it is an oil suitable for those suffering from irritable colon and other inflammation syndromes, which is why it is present in various intestinal diet protocols. In this case it is advisable to season the vegetables with them, sautéing them in a pan with this oil.
• In the ketogenic diet, coconut oil is preferred over other fats because it promotes the production of ketones.

COOKING WITH COCONUT OIL.

The extra virgin variety has a low smoke point, therefore it should only be used with cooking at low temperatures and never in the oven above 150-160 °. The refined cooking variety, on the other hand, behaves like extra virgin olive oil, so consider 170 °. Therefore it is not an oil for frying or for cooking at high temperatures, even in the oven.
In fact, the extra virgin variety often contains fibers that lower the smoke point and give coconut oil its characteristic smell.
Anyone who wants to use it for savory dishes should get the deodorized variety.
Instead, those who want to use it raw, for example in salads, must take coconut oil which remains liquid (see below). Remember that in any case the calories are the same as in olive oil, that is about 90 per 10 grams.

• A tablespoon of both coconut oil and olive oil are around 100-110 calories. So consider that it should always be used sparingly if we want to lose weight.
• If, on the other hand, we want to cook desserts, extra virgin coconut oil can be fine, as long as we remember to check the oven temperature. Again for desserts, especially if we want to make vegan desserts, instead of coconut oil we can choose coconut butter: fewer calories (700 per 100 grams, even less than butter), more fiber, a characteristic sweet and fruity smell which makes it perfect in desserts. Much healthier than margarine.

Where to buy it.

Coconut oil can now be found in many specialized and non-specialized stores. However, from my experience these shops do not have favorable prices, while we go better with the exotic or oriental specialty shops.
Alternatively, Amazon remains the safer alternative for me. Otherwise, other stores are always online.

For cooking with medium and low temperature cooking, coconut oil without flavor:
mituso Ingo Steyer KG Organic Coconut Oil, Neutral Aroma, Deodorized – 1 l 
For raw dressing. MCT-Coconut Oil essential fatty acids – 500ml Suitable for vegans, vegetarians and Paleo diets- Keto, Gluten Free 
As coconut butter, for the preparation of shortcrust pastry and desserts, at an oven temperature of 150-160 °, to make Nutella and spreadable creams at home.
Nutural World – Coconut Spread (1kg) Winner of the Great Taste Award