Many people do not understand how much to take coconut oil and how to eat it. This article explains how to incorporate coconut oil in your Keto Diet and how much it should be. A number of studies have examined the benefits of coconut oil, many attributed to its high content of medium chain triglycerides (MCTs).
Percentage Doses Keto Diet
In some cases, the amount of oil supplied was a percentage of the total calories, which varied from person to person. In three similar studies, a combination of coconut oil and butter was the main source of fat in a 40% fat keto diet. Women of normal weight experienced significant temporary increases in metabolic rate and calorie expenditure.
In a study comparing the keto side effects of different fats on cholesterol, a keto diet with 20% of the total calories from coconut oil raised HDL cholesterol in women but not in men. In addition, LDL cholesterol has been shown to increase less than butter.
In each of these studies, a person consuming 2,000 calories to maintain weight was required to include 36–39 grams of coconut oil per day as part of a mixed keto diet.
Fixed Dosages Coconut Oil
In other studies, each participant consumed the same amount of keto oil regardless of the number of calories. In one study, overweight or obese people who took 2 tablespoons (30 ml) of coconut oil per day for 4 weeks lost an average of 1.1 inches (2.87 cm) from their waist.
What’s more, the participants lost weight without intentionally limiting calories or increasing physical activity. In another study, obese women took 2 tablespoons (30 ml) of coconut or soybean oil on a calorie-restricted keto diet for beginners. Their waist sizes decreased and their HDL cholesterol increased, while the control group had the opposite reaction.
Use Coconut Oil for Cooking
Coconut oil is ideal for cooking because almost 90% of its fatty acids are saturated, making it extremely stable at high temperatures. It also 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, not in the refrigerator, to keep it flexible. During colder months it can become very hard and difficult to drain from the container. This can be fixed by whisking with a mixer or in a blender.
Here are some cooking ideas:
- Braising or frying: Use 1-2 tablespoons of this oil to cook keto vegetables, eggs, meat, or fish.
- Popcorn: Drizzle over air-cooked popcorn with melted coconut oil, or try it in this stove top popcorn recipe.
- Baking: Use it to coat poultry or meat before grating seasonings.
- Use it in recipes
- In most recipes, coconut oil can be replaced with butter or butter in a 1: 1 ratio.
- Be sure to let cold ingredients such as eggs or milk come to room temperature before mixing them, so they blend smoothly and not clump.
It is best to melt it and gradually add it to smoothies and protein shakes.
Here are some easy keto recipies that use coconut oil:
- Sauteed zucchini, courgettes and onions.
- Curry with chicken and coconut.
- Smoothie with strawberries and coconut oil.
- Add to coffee or tea
- Another way to consume this oil is coffee or tea. Aim for a small amount – about one or two teaspoons. Below is a recipe for instant coconut oil tea.
Tea with cocoa tea for one
- Tea bags (herbal or regular).
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon cream or half and half.
- 1 teaspoon coconut oil
- Stevia or other sweetener to taste.
To do this, pour boiling water over a tea bag and let it brew for 2-3 minutes. Remove the tea bag, add the remaining keto ingredients and stir until smooth.
What About Supplements in Coconut Oi?
Coconut oil is also available in capsule form. In a way, it might seem more convenient, especially for travel. However, this delivery method also has a downside. Most capsules contain 1 gram per capsule. To get 2 tablespoons (30 ml) per day, you will need to take about 30 capsules per day. For most people, this is simply unrealistic. Try using coconut oil for cooking or incorporating it into recipes instead.
Calories of Coconut Oil
Coconut oil has valuable benefits, but there are limits on how much you should eat: in fact, each tablespoon contains 130 calories. Although medium chain triglycerides may slightly increase metabolic rate, eating more calories than necessary can still lead to weight gain.
Research has shown that coconut oil is most effective when it replaces less healthy fats in your keto diet menu, rather than being added on top of the fat you currently consume. Taking about 2 tablespoons daily is the best strategy for improving your health.