Coconut oil is rich in MCTs. After the 16 weeks was up, the results stated : If we don’t eat the right quality of food or don’t cook our food in the quality oil, then losing weight will become more difficult. A 2010 study in the "Journal of Women's Health" found that 80 percent of a group of breast cancer survivors who daily consumed 3 tbsp. The soybean oil group increase both “good” (HDL) and “bad”( LDL) cholesterol. Cholesterol (mg): 0, Calories: 116 This won’t happen if you regularly include olive oil in your diet. Both will make you fat if you consume them in large quantities. 2. I get a lot of questions related to which oil is better. My goal is to help you become the healthiest version of yourself and perfectly fit in your favorite clothes. This article reviews whether coconut oil can help you shed extra pounds. This means that coconut oil is better for cooking on high temperatures. Speaking strictly in terms of weight loss, both oils have shown promise. Weight loss. Total fat (g): 14 This healthy oil has properties that help strengthen the immune system. Read on .. Let’s talk about the effectiveness of coconut oil in losing weight. On the other hand, energy from medium chain triglycerides is released almost immediately. How many times you had a snack just because you were too hungry to wait for the next meal? Coconut oil is one of the healthiest weight loss fats you will ever encounter. Coconut oil. ¹ Olive oil is an amazing source of polyphenols, an antioxidant linked to small waists. Your email address will not be published. Both olive oil and coconut oil have its pros and cons. How To Use Coconut Oil For Weight Loss. It’s filled with bioavailable phenolic compounds that have been found to have multiple, varied positive health effects like decreasing oxidative damage to DNA and lowering inflammatory markers. But the amount of saturated is quite large. Coconut is one of the most important foods in some tropical and subtropical countries, with the coconut tree being referred as the ‘tree of life’. Olive oil has the ability to reduce appetite. This will save you from sugar crashes and sudden starvation. Olive oil may be useful for weight loss, but it appears to be most beneficial when used in certain ways and amounts.. I have been researching about the best cooking oil and I could not settle for one oil. Coconut oil has a very unique combination of fatty acids, that helps the metabolism. This is because extra virgin olive oil leads to a greater feeling of fullness. Although olive oil contains almost the same amount of calories and exactly the same amount of total fat as coconut oil, its fatty acids profile is drastically different. Saturated fats can be further divided into short-, medium- and long-chain fatty acids. Coconut Oil Vs. : Olive oil. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. While it's important to keep your overall fat intake under control because it is high-calorie, some fat is essential to help your body function properly. Mayo Clinic nutritionist Katherine Zeratsky notes that coconut oil contains higher levels of saturated fat than butter and lard, which makes it less than ideal for heart health. Stroke is the second, and heart disease is the third most common cause of death in developed countries. The coconut oil group increase “good” HDL cholesterol. If you haven’t considered using olive oil in your belly button for weight loss you may want to after reading on. If choosing one over the other will encourage you to eat healthier foods, it can be a useful ally. This plant is cultivated in more than 90 countries, yielding a total production of 59 million tons in the year of 2016. An interesting fact about coconut oil is that it contains a lot of medium chain triglycerides, which are the type of fat our bodies use similarly like carbohydrates. Currently transitioning to a research career in oncolytic virology, she has won awards for her work related to genomics, proteomics, and biotechnology. (1). If you like this article, then please share it with your friends . Which Oil to Use for Cooking - This question has been asked on various articles on the blog. ; June 2010. Be aware that 1 spoon of olive oil contains just as much calories as banana. Cholesterol (mg): 0. But that doesn’t mean coconut oil is bad for you. // Leaf Group Lifestyle. It is also a mood escalator. Extra virgin olive oil helps in supporting your weight loss goals effectively. More Weight Loss than Olive Oil Studies have linked Medium Chain Triglyceride oils to increased weight loss when compared with olive oil . Apple Cider Vinegar Weight Loss Diet: Does It Really Work? Although weight loss effects of coconut oil are mild, it shows that it can have positive effect on losing weight. Keep reading to learn four ways you can use coconut oil in your everyday diet for weight loss. If your goal is to increase antioxidant intake, then olive oil is the clear choice. Monounsaturated fats (g): 9.8 There are a handful which look specifically at obesity and people who simply want to shed some extra weight. Thus, it seems that although olive oil results in more weight loss than a standard diet, coconut oil does even better. The most amount of fat present in olive oil comes from … The reason is that it consists of fatty acids which has a powerful effect on your metabolism. Polyunsaturated fats (g): 0.2 Olive oil has been around much longer than coconut oil, so we know more about it — which gives olive oil a slight advantage. All rights reserved. Angela Brady has been writing since 1997. When compared to olive oil, MCT oil induces more significant weight loss without affecting any other metabolic parameters such as cholesterol. Although both types of oils carry some hearth benefits. Coconut oil for weight loss by burning fats: Coconut oil improves the body capacity to absorb nutrients and digest food so that you can feel full and energetic by eating less food. Let me tell you that there is no right answer, because it depends on your health goals. Using oil to cook is like using salt and pepper to season, an obvious thing to do to make our meal taste the best it can. Olive or coconut? Keep in mind you must use whichever you choose in place of other fats, not in addition. Monounsaturated fats (g): 0.8 Olive oil may help control blood sugar in diabetics, according to Dr. Donald Hensrud of MayoClinic.com. If you have ever spent time around bodybuilders or others really into healthy living, then you probably saw them eat a wide variety of odd foods because those foods help make it easier to burn fat or do something else positive for the body. And also the obesity has also reached its peak. But in olive oil it is not so, you see its macro. ; Katherine Zeratsky, August 2010, MayoClinic; Olive Oil: What Are the Health Benefits? Whether you are planning on loosing weight or to stay in shape, diet plays a huge part in it. After taking into account the fat profile of both coconut and olive oil, it is pretty easy to figure out the winner – olive is clearly healthier than the coconut oil. MayoClinic; Coconut Oil and Weight Loss: Does It Work? Both olive and coconut oil should be consumed in moderate quantities. Olive oil, on the other hand, is usually better with cold dishes or as salad dressing. Bruce Fife claims, in his book The Coconut Miracle, that coconut oil keeps your metabolic rate raised for 24 hours at consumption, allowing for a greater amount of fat burning and a raised energy rate. It’s a much stronger source of antioxidants compared to coconut oil. In such places, coconut and its products (milk and oil, among others) are used in daily life by the general population for several purposes, such as cooking, hair and skin treatment, food ingredient, and folk medicine (DebMandal and Mandal, 2011). Both groups lost around 2 pounds of body weight. I’m fitness enthusiast committed to sharing raw and uncensored health hacks backed by science and real results. Olive oil is a better option when it comes to cardiovascular health. While olive oil has the same amount of calories, give or take a few, it is lower in saturated fat. Like I said at the beginning, there are several advantages and disadvantages of each oil. You can actually use both depending on the kind of food you are preparing. Thus, it seems that although olive oil results in more weight loss than a standard diet, coconut oil does even better. some oil is better for a particular purpose. Saturated fat in a tablespoon is only 1 gram and is unsaturated fat (monounsaturated and polyunsaturated) 12 grams, which is better than coconut oil. Although coconut oil is somewhat antioxidant, the amount isn’t as high as in olive oil. Unlike long-chain fatty acids, medium-chain fatty acids are absorbed directly into the bloodstream. In a recent study, a greater polyphenol intake was linked to reducing body weight. People who include olive oil in their daily diet have less heart problems. Your email address will not be published. Choosing the right fats is the key to losing weight healthfully, and both olive oil and coconut oil have been touted as the secret to weight loss. When you are trying to lose weight, fat can seem like a four-letter word. Olive oil is not helpful rather it must be limited and avoided by the people who are trying to lose weight. Each type of food has different metabolic effect on our body. In those occasions we usually eat junk food with no nutritional value. Answer 30 easy questions and let our professional nutritionist create a custom diet plan that guarantees results. Neither one is a magic pill that will melt the fat away and you can lose weight without either one. Several researches have shown that if you add coconut oil to your diet you will lose excess body fat especially “Bad” fat a.k.a visceral fat that normally lives in the abdominal cavity. Olive Oil vs. Coconut Oil: Antioxidants. Coconut oil does contain some antioxidants, but not to the same extent as olive oil. It all comes down to the fact that some oil is better for a particular purpose. Polyunsaturated fats (g): 1.4 Both olive and coconut oil should most certainly be included in your diet. coconut oil doesn’t raise glucose levels. Feeling tired all the time? Secondly, Olive oil has more good fat - monounsaturated and polyunsaturated fats, as compared to virgin coconut oil. Although olive oil has the same amount of calories like coconut oil, it can prevent you from eating additional calories through a day. Another amazing fact is that, unlike carbohydrates, coconut oil doesn’t raise glucose levels. In order to shred 1 pound of fat, you’ll have to create a calorie deficit of 3500 calories. Olive oil contains monounsaturated fatty acids, which can lower cholesterol levels, thereby reducing your risk of heart disease. Weight Loss: Which cooking oil is best for weight loss On the other hand, according to Nutritionist & Physiologist, Ritesh Bawri, "The best cooking oil for weight loss is ghee or olive oil. MCT promote weight loss by stimulating metabolism and burning of fat. Need more energy? This can cause heart disease, inflammation and diabetes. Right of the bat you can see that both oils have approximately the same amount of calories. Belly fat, also called visceral fat, is very dangerous because it tends to lodge around your organs. The participants were 49 obese men and women. Coconut oil contains medium-chain triglycerides, which are absorbed into the body faster than long-chain triglycerides like olive oil. Coconut oil vs Olive Oil for Weight Loss: People sometimes think that any oil that can be used in cooking is helpful in weight loss however this is not the case. Coconut oil contains saturated fat, which is termed as bad fat and is advised to be consumed in moderate amount. ; Donald Hensrud; March 2011, "Journal of Women's Health"; Comparing an Olive Oil-Enriched Diet to a Standard Lower-Fat Diet for Weight Loss in Breast Cancer Survivors: a Pilot Study; M.M. Coconut oil is high in saturated fat, which can raise LDL cholesterol levels in the body. Both have a high smoking point (the temperature at which it smokes) which makes them ideal for cooking. Then coconut oil is the right choice for you. Olive oil is a monosaturated fat known for beneficial properties on heart health. We already discussed that coconut oil is cheaper, local, less adulterated, and easily available. One study confirmed that by taking 1 to 2 spoons of medium chain fats (coconut oil) per day, the total body energy consumption will will increases up to 5%. Total fat (g): 14 By including it in your diet it can speed up recovery between workouts, help you recover faster from injuries or fight against colds. Over the course of 28 days, 40 women were instructed to consume 2 tablespoons (30 grams) of either coconut oil or soybean oil. But which one is more effective for shredding excess pounds? Just like coffee, it’s also a natural thermogenic and keeps your muscles warm and reduces the potential for injury. Your overall fat intake should stay around 20 to 30 percent of your total calories. Olive Oil vs Coconut Oil for Weight Loss: It is always difficult to lose weight and what makes it more difficult is the choice of things we eat. Saturated fats (g): 1 This is THE best cooking oil for weight loss. When we consume fat, such as unsaturated fat found in olive oil, our body is supplied with a good long-term energy source. In multiple extensive studies, performed on over 850.000 people, it was found that olive oil is the ONLY source of monounsaturated fat that is linked with a reduced risk of heart disease and stroke. Coconut oil may help you lose more weight, but olive oil is much better for your heart — a decision you have to make. Coconut vs Olive Oil for Fat Loss. Each has its benefits but neither are magic. This article explains if you can use Coconut oil for weight loss. By consuming coconut oil regularly will make you more motivated to do an activity and make you less stressed out. The productio… 6. The subjects consumed either coconut oil or olive oil for 4 months. Coconut oil requires more energy to digest because of its “thermogenic” properties. Firstly, olive oil is a good source of plant-based squalene , which is a chemical compound that reduces trans-epidermal water loss (TEWL) to restore skin suppleness and flexibility. Aids weight loss. The good news is that it's just as easy to add to your diet as any other cooking oil. Refined coconut oil has a smoke point of about 450°F / 232°C, while extra virgin olive oil has a smoking point of 375°F / 191°C. If it has beneficial effects on metabolism and appetite, then it will help you lose fat in the long run. Theoretically, your body would burn this type of fat as a fuel source more readily, because the structure is easier to break down. Olive oil has a reputation for being rich in antioxidants for a reason. This is because of the satiating power of the fatty acids found in olive oil. Copyright © 2021 Leaf Group Ltd., all rights reserved. Required fields are marked *. She is also an authority on sustainable design, having studied, practiced and written extensively on the subject. By consuming medium chain fats on a daily basis, you could lose 1 extra pound per month. of olive oil lost more than 5 percent of their body weight in eight weeks, while the same result occurred for only 31 percent of participants on a standard low-fat diet. Is Coconut Oil the Miracle Food It's Cracked Up to Be? Saturated fats (g): 12 These types of fats have different effects in the body. Lets begin with a nutrition value comparison table. Coconut oil against stubborn and dangerous belly fat If it has beneficial effects on metabolism and appetite, then it will help you lose fat in the long run. Consider using this natural fat as a replacement for you cooking oil once in a while. Calories: 119 Fats can be characterized as saturated or unsaturated. The information in our articles are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice. Some foods require more energy to digest and metabolize. Pouring some oil into the pan before throwing our dinner in is something we don’t even think twice about. Some people enjoy both olive oil and coconut oil. However, coconut oil is not entirely good. A study involving 49 men and women (19 to 50 years old) looked at MCT oil vs. olive oil. In other words, you’ll have to burn more calories than you take in. Antioxidants found in olive oil help fight free radicals, which can fight inflammation and prevent the cholesterol in blood from becoming oxidized. Our body needs all kinds of nutrients. Not only does it have a fantastic flavor, it also contains a hormone called serotonin which makes you full. The reason is that every oil has certain nutritional value which is unique. It is easier to cook with coconut oil as it has a higher smoking point, 350 degrees F, as compared to olive oils, which is 280 degrees F. It is easier to store coconut oil than olive oil because it doesnt need to be refrigerated due to its high saturated fat content, which makes coconut oil resistant to oxidation. Before coconut oil, there was olive oil as the popular cooking fat alternative. Copyright © FITMOZINE Health and Fitness Magazine, much stronger source of antioxidants compared to coconut oil, gain extra pounds if you consume too much of this oil. To maximize the benefits of olive oil, Palinski-Wade mixes six servings a day with other ingredients scientifically proven to blast belly fat — including lean protein (which helps keep belly-fat hormones low) and dairy (rich in an amino acid that speeds the release of ab fat). Flynn, et al. First we need to understand the core differences between these two oils. Proponents of coconut oil claim it is beneficial for everything from preventing heart disease to weight loss and improved digestion. To lose weight, focus on eating an overall healthy diet and increasing physical activity; concentrating on which oil to use is beside the point. As an Amazon Associate I earn from qualifying purchases. Both olive and coconut oil should be consumed in moderate quantities. A number of research studies prove that MCT oil causes weight loss, reduction in body fat and waist circumference. And it’s still got loyal fans everywhere. If that looks too little, lets do the math. Hey there, Mia here! Be aware that 1 spoon of olive oil contains just as much calories as banana. Coconut oil is said to aid weight loss, but you may wonder whether there's any science to back up this claim. The suggested dose for coconut oil is about 2 tablespoons a day. A 2008 study in the "American Journal of Clinical Nutrition" found that participants daily consuming coconut oil lost more fat than others daily consuming olive oil. Top 5 Most Effective Calve Exercises For Women, 13 Best Low Calorie Foods That Will Fill You Up, How to Maintain Weight After You Stop Working Out and What to Eat, Sirtfood Diet Plan for Losing Weight: Everything You Need to Know, 5 Most Common Beginner Keto Diet Mistakes to Avoid, How to Lose That Last 10 Pounds of Belly Fat, Brazilian Weight Loss Diet: Lose 22 pounds in 2 Weeks, Lose 33 pounds in 15 Days With Cardiac Diet for Weight Loss, 7 Foods and Supplements That Will Make Your Butt Bigger, 19 Simple Tips for Tiny Waist and Slim Belly, How to get round and lifted butt: 6 best exercises for strong butt and thighs. Only 1 caloric bomb snack can ruin our daily calorie goals. Coconut oil enhances both bad cholesterol and good cholesterol. Olive oil is staple of many cuisines due to its rich, distinctive taste; however, its main claim to fame is that it is considered a healthy fat. As per OECD, 3/4th of all Americans would be obese by 2020. Coconut oil only contains about 14% MCT's by weight, palm kern oil has about 7.2% and butter has about 9.2% (2) (defined as MCT's less than 10 carbons). Because of the MCT, the group that consumed coconut oil had a greater loss of fat mass than those who consumed olive oil. Olive oil contains many interesting chemical compounds, but we’ll only highlight two for the purposes of us looking at the benefits of coconut oil vs olive oil. So, neither of these oils is better than the other. So, for those who are on low-carbohydrate diets and want to maintain high energy levels, use coconut oil instead of olive oil. So if you going to eat fat, olive oil is a much healthier choice than saturated fats like butter or trans fats found in processed foods. Let us now come back to topic – Why Coconut Oil Is The New Extra Virgin Olive Oil For Weight Loss? Consuming coconut oil can boost your immune system, which will keep you off the couch and in the weight room. That means coconut oil contains some of the longer chain fatty acids as well as the medium-sized fats (in fact over 50% of the fats in coconut oil would not be classified as medium chain triglycerides). This means that the regular consumption of extra virgin olive oil leads to a greater feeling of fullness. But olive oil differs in that it has several omega fatty acids, while that in coconut oil … The coconut oil group decrease waist size (belly fat), while the soybean oil group actually had a mild increase in waist size. Practicality Coconut oil may help you lose more weight, but olive oil is much better for your heart — a decision you have to make. Coconut oil consumption has drastically reduced in the US in the last 10 years. But keep in mind that you can gain extra pounds if you consume too much of this oil, which can lead to excess weight and heart problems in the long run. 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