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Disclaimer

© 2015 – Coconut Oil For Weight Loss. Version 1.0 All Rights Reserved.

No part of this publication may be reproduced, stored or transmitted in any

form or by any means, electronic, mechanical, scanning, recording or

photocopying without prior written permission of the author.

This eBook is purely for informational and education purposes. All

information, ideas and suggestions expressed in this eBook are NOT designed

to replace professional advice given by medical experts. Please refer to your

healthcare provider prior to implementing suggestions mentioned in this

eBook. If you’re currently undergoing any medical treatment or taking any

prescription medication, do consult your doctor before using coconut oil.

The author has made every effort to ensure that the information contained in

this eBook is complete and accurate. However, the author and/or publisher do

not make any guarantees on the suitability or correctness of the information

contained herein.

The ideas and suggestions given in this publication do not take personal

situations into consideration, therefore, may not suitable for every person. All

readers are responsible for their personal health and medical needs. Hence,

the readers are advised to seek professional medical help and supervision


where needed.

Neither the author nor the publisher can be held responsible or liable for

any loss and damages (personal and commercial) that arise from using any

suggestion or information in this eBook. If you wish to apply ideas and

suggestions mentioned in this eBook into your life, you are taking full

responsibility for all your actions.

The author does not endorse any company or specific coconut oil products.

All trademarks mentioned in this eBook are owned by their respective

owners.


Table of content

Disclaimer ........................................................................................................... 2

Introduction .......................................................................................................10

Coconut Oil – Your Key to Vibrant Health ...................................................................... 10

About Coconut Oil for Weight Loss: A Complete Guide ...................................................... 10

Chapter One: Discover Nature’s Marvelous Gift .........................................13

So what is Coconut Oil? .................................................................................................... 14

Different Types of Coconut Oils ....................................................................................... 15

Crude Coconut Oil ........................................................................................................ 15

Raw Coconut Oil ........................................................................................................... 15

Virgin Coconut Oil ........................................................................................................ 15

Refined Coconut Oil ...................................................................................................... 16

Composition of Coconut Oil ............................................................................................. 17

Physical Properties of Coconut Oil .............................................................................. 17

Chemical Properties ...................................................................................................... 17

The Benefits of Medium Chain Fatty Acids ................................................................ 20

Understanding Good Fatty Acids and Bad Saturated Fats – The Real Story ............... 21

Why You Need to Eat Good Fats ................................................................................. 21

The Different Types of Fats........................................................................................... 22

The Facts About Fat ....................................................................................................... 23

A Quick Word about Cholesterol ................................................................................. 24

Why Coconut Oil is Good for Health .......................................................................... 24

Lauric Acid ..................................................................................................................... 26

Methods of Production ...................................................................................................... 27

Refined Coconut Oil Extracted from Copra ................................................................ 27

Hydrogenation ............................................................................................................... 28


Manufacturing Virgin Coconut Oil .............................................................................. 29

Storing Coconut Oil ........................................................................................................... 30

Coconut Oil Storage ...................................................................................................... 30

Coconut Oil Storage Containers ................................................................................... 31

Can Coconut Oil Go Bad? ................................................................................................. 32

The Best Before Date ..................................................................................................... 32

Coconut Oil Shelf Life ................................................................................................... 33

How You Can Extend the Shelf Life of Coconut Oil .................................................. 33

How You Can Tell Coconut Oil is Bad, Rotten or Spoiled ......................................... 34

Chapter Two: Why Coconut Oil Is So Wonderful .......................................36

7 Ways Coconut Oil Is Great for Your Skin ..................................................................... 37

Go Nuts for Coconut Oil! .............................................................................................. 37

1. Coconut Oil as Makeup Remover ....................................................................... 38

2. Coconut Oil as Face Cleanser .............................................................................. 38

Oil Cleansing Method ............................................................................................... 39

How Does Oil Cleansing Work? .............................................................................. 39

Want to Try Coconut Oil Cleansing? ....................................................................... 40

3. Pamper Your Skin ................................................................................................. 42

4. Get Rid of Dead Skin ............................................................................................ 43

DIY Coconut Oil Body Scrub ................................................................................... 43

5. Coconut Oil as Skin Softener ............................................................................... 44

DIY Skin Softening Lotion ........................................................................................ 44

DIY “Glow” Oil ......................................................................................................... 45

6. Reduce Wrinkles ................................................................................................... 46

7. Cuticle Oil.............................................................................................................. 46

7 Surprising Coconut Oil Uses for Beautiful Hair ........................................................... 47

1. Don’t Break – Detangle Hair................................................................................ 47


2. Condition Your Locks .......................................................................................... 48

3. Goodbye Dandruff ............................................................................................... 48

4. Get Long Locks Fast ............................................................................................. 49

5. Reverse Hair Damage........................................................................................... 49

6. Tame Frizz ............................................................................................................. 49

7. Slow Down Hair Loss........................................................................................... 50

Chapter Three: The Real Side of Coconut Oil – What You Need to Know

..............................................................................................................................51

Don’t Fall for These Coconut Oil Myths .......................................................................... 52

Myth #1: Coconut Oil Raises Cholesterol Levels and Causes Heart Attacks ........... 52

Myth #2: Saturated Fats in Coconut Oil Can Lead to Weight Gain and a Host of

Other Medical Problems ............................................................................................... 54

Myth #3: Coconut Oil Goes Rancid Easily ................................................................... 56

Myth #4: Coconut Oil Irritates Skin ............................................................................. 57

Myth #5: Coconut Oil is Thick and Doesn’t Absorb Well .......................................... 57

Myth #6: The Oil Tastes and Smells Bad ..................................................................... 58

Myth #7: Coconut Oil cannot be used by Diabetics .................................................... 58

Coconut Oil to Treat Diabetes .................................................................................. 59

Coconut Oil Doesn’t Burden Your Digestive System ............................................ 59

Coconut Oil is Metabolized Directly by Your Liver ............................................... 60

Keep Your Metabolism Running ............................................................................. 60

Coconut Oil and Regulation of Blood Sugar Level ................................................ 61

Coconut Oil Has Low GI, Glycaemic Index ............................................................ 61

Lesser Known Facts about Coconut Oil ........................................................................... 63

Virgin Coconut Oil is Good and Refined Coconut Oil is Bad.................................... 63

Extra Virgin and Virgin Coconut Oils are the same ............................................... 64

Coconut Oil Is Great for Conditions like Dementia and Alzheimer’s disease ......... 65


Chapter Four: What to Look for When Buying Coconut Oil ......................66

Not All Oils are Created Equal ......................................................................................... 67

Coconut Oil .................................................................................................................... 70

Liquid Coconut Oil ........................................................................................................ 70

Hydrogenated Coconut Oil .......................................................................................... 71

Expeller-Pressed Coconut Oil ....................................................................................... 72

‘Extra’ Virgin Coconut Oil ............................................................................................ 72

Mass-Produced Virgin Coconut Oil ............................................................................. 73

Virgin Coconut Oil Produced by Wet-Milling ............................................................ 73

Organic Coconut Oil ..................................................................................................... 74

How to Choose the Best Coconut Oil ............................................................................... 75

Chapter Five: Coconut Oil and Your Health .................................................77

Health Uses of Coconut Oil............................................................................................... 78

Boosting Energy ............................................................................................................. 78

Suppressing Hunger ..................................................................................................... 78

Burning Fat..................................................................................................................... 79

Stabilizing Glucose ........................................................................................................ 79

Side Effects and Interactions ............................................................................................. 79

High LDL ....................................................................................................................... 80

Pregnancy ....................................................................................................................... 80

Interactions ..................................................................................................................... 80

Repeated Heating .......................................................................................................... 81

When You Should Consult Your Healthcare Provider ................................................... 81

Chapter Six: Coconut Oil and Weight Loss ..................................................83

Top 5 Reasons You Should Always Avoid Fast Weight Loss Diets .............................. 83

Reason #1: You Will Eventually Gain Weight ............................................................. 83


Reason #2: You End Up with a Faulty Metabolism .................................................... 84

Reason #3: Your Body Gets Nutritional Deficiencies ................................................. 84

Reason #4: It Involves Health Risks ............................................................................. 85

Reason #5: Fad Diets Have Low Adherence ............................................................... 86

6 Ways Coconut Oil Helps with Weight Loss ................................................................. 87

Coconut Oil Boosts Your Energy Levels...................................................................... 87

Coconut Oil Helps Control Hunger Pangs .................................................................. 88

Coconut Oil Helps Burn More Calories ....................................................................... 88

Coconut Oil Helps Balance Hormone Production ...................................................... 89

Coconut Oil Helps the Body Absorb Nutrients More Efficiently .............................. 90

Coconut Oil Helps Stabilize Blood Glucose Level ...................................................... 91

Is Coconut Oil Better than other Oils? ............................................................................. 92

The Difference in Metabolic Pathways ........................................................................ 92

Coconut Oil Helps Get Rid of Abdominal Fat ............................................................ 93

The Best Coconut Oil for Weight Loss ............................................................................. 95

How You Should Use Coconut Oil to Lose Weight ........................................................ 95

Pills or Real Oil: What Works Better?............................................................................... 97

Why People Use Coconut Oil Pills ............................................................................... 97

How You Can Use Coconut Oil Pills ........................................................................... 98

Coconut Oil Pills – The Cons ........................................................................................ 98

Chapter Seven: 10 Ways to Add Coconut Oil to Your Lifestyle ............... 101

1. Eat Your Way to Great Health ............................................................................... 101

2. Cooking with Coconut Oil ..................................................................................... 102

3. Baking with Coconut Oil ........................................................................................ 102

4. Add Coconut Oil to Smoothies, Yogurt, and Soups............................................. 104

Pina Colada Recipe with Coconut Oil ....................................................................... 104

5. Coconut Oil as Dressing ......................................................................................... 105


6. Coconut Oil as Topping .......................................................................................... 105

7. Make Some Popcorn ............................................................................................... 105

8. Coconut Oil as Health Supplement ....................................................................... 106

9. Make Some Mayonnaise! ........................................................................................ 107

Coconut Oil Mayonnaise (1½ cups) ........................................................................... 108

10. Coconut Oil and Your Fitness ............................................................................... 110

Chapter Eight: Conclusion ............................................................................. 112

Purpose and Preferable Coconut Oil .............................................................................. 113

How to get the most out of this book? ........................................................................... 114

Bibliography .................................................................................................... 115


Introduction

Coconut Oil – Your Key to Vibrant Health

If you told someone coconut oil is good for health a decade back, people

would look at you in disbelief. Coconut oil and healthy … how could this be

possible?

A lot of controversy has surrounded the amazing benefits of coconut oil, but

things have started to change now. Today, medical research has revealed that

coconut oil is quite safe and healthy for consumption. That’s right. Even

though it is almost 90% saturated fats, it still has dozens of amazing health

benefits of its own.

Contrary to what most people assume, coconut oil is indeed a blessing of

nature that needs to be an important part of your life. From being a natural

choice for cooking delicious food to healer of several medical conditions and a

safe beauty enhancer to proven weight loss accelerator, there is a whole world

of coconut oil benefits that is waiting to be explored. You wish to know more

– relax. You’ve come to the right place.

About Coconut Oil for Weight Loss: A Complete Guide

If you think benefits of coconut oil sound too good to be true, you’ve got to

read this eBook. This eBook is specially designed to end your quest to find out


anything and everything about coconut oil. Not only is this eBook a gold mine

for information, but you will find answers to all your questions related to

coconut oil.

Coconut Oil for Weight Loss: A Complete Guide describes the health

benefits of coconut oil and shows you how you can take full advantage of this

wonderful gift from nature. And if you’ve been struggling with losing weight,

this simple to understand eBook is all what you need.

You’ll get to know coconut oil composition, facts, chemical properties and

benefits in more detail and you’ll learn how this oil supports good health and

proper nutrition as well as weight management. That’s right. You’ll get to

know the right way to use coconut oil for weight management.

This eBook outlines all the fantastic qualities of coconut oil and how you can

apply these benefits to different aspects of your life. You may be surprised at

how versatile this oil really is – coconut oil is good for your body, brain, skin,

hair and it also helps you with weight loss!

Everything you want to learn about coconut oil is divided into different

sections for easy reading. Feel free to jump to any section you find interesting.

In addition, there’s no overly technical information so that you easily

understand the benefits of coconut oil and put the ideas and suggestions to

practical use.


Here’s hoping that you will enjoy reading about coconut oil. Remember,

coconut oil is not as evil as it is generally considered to be. If you are looking

for a natural product to solve your weight and other health and beauty related

problems, look no further. Continue reading to find out more about the

magical gift from nature – Coconut Oil.


Chapter One: Discover Nature’s Marvelous Gift

You will be surprised to know that the coconut tree is one of the most

versatile trees that exist on this planet. Of course, coconut oil has been used an

edible oil for a long time – people in fact have been using it just like olive oil,

canola oil, corn oil or any other cooking oil. What’s more interesting is the fact

that every part of the coconut tree serves a useful purpose.

The husk is woven into fabrics to make mats and insulation. The coconut shell

itself is used to make utensils. Coconut juice, as you can guess is a popular

drink and also one of the chief ingredients in different cuisines.

Over the years, coconut and coconut oil has been used for a variety of

benefits. Coconut oil has now become one of the ‘hottest products’ with

hundreds and thousands of people using it for medicinal benefits.

Apart from being a tasty and healthy food ingredient, coconut oil has

impressed everyone with its ability to heal various health ingredients. That’s

right. The oil is known to fight inflammation as well as accelerate your

metabolism rate. The ability of coconut oil to speed up metabolism is one of

the reasons it is so good for weight loss.

You can use coconut oil to fight a variety of health and medicinal conditions

such as hair loss, dull skin, eczema and excess body weight. Before you look

into the benefits of coconut oil in more detail, let’s have a quick look over the


different types of coconut oils that are available.

So what is Coconut Oil?

Coconut oil, as stated earlier is an edible oil like corn oil or olive oil. It is

extracted from the kernel of mature coconuts. The oil is made up of several

components – it is approximately 90% saturated fat, 3% poly unsaturated fat

and 6% mono unsaturated fat.

Coconut oil basically contains a large amount of medium chain fatty acids.

More details on the composition of coconut oil are coming up in the section

titled “composition of coconut oil.”


Different Types of Coconut Oils

Crude Coconut Oil

As the name suggests, this oil is the basic oil obtained from dried coconut

meat. Crude coconut oil can be obtained by expeller press and solvent

extraction methods. Since the oil is not refined, it is not safe for consumption

or for use in cosmetics. Also, the shelf life of crude coconut oil is lower which

makes it unsuitable for use on skin and hair.

Raw Coconut Oil

The term ‘raw’ designates that coconut oil has never been heated above 96

degrees Fahrenheit. Practically, raw coconut oil is rarely available and it is

quite costly as well.

Virgin Coconut Oil

There is no official standard that helps decide what virgin coconut oil really is.

Technically, virgin coconut oil refers to the clear liquid extracted from fresh

coconut milk. Remember, virgin coconut oil is only extracted from highest

quality fresh coconuts and it is never refined.

Here are some important points that you need to remember:

Virgin coconut oil is natural coconut oil but not all natural oils are virgin oils.


This type, i.e. virgin oil cannot be produced from copra, i.e. dried coconut.

Unrefined coconut oil extracted from copra should not be used for food and

cosmetic purposes.

Refined Coconut Oil

Refined coconut oil is made from dried coconut or copra. The product made

from dried kernel is known as RBD oil – RBD here stands for refined,

bleached and deodorized. The reason oil extracted from copra is refined is

that dried meat/kernel is not fit or consumption. Simply put, oil extracted

from copra has to undergo the refining process to remove impurities and

make it more stable.

Refined coconut oil perhaps is the most commonly occurring form of coconut

oil. Most varieties of coconut oils available in the market are refined unless

stated otherwise. Remember, not all refined oils are created equal, so you

need to get your hands on the highest quality refined oil. Don’t forget to check

out the section on buying coconut oil to know how exactly you should choose

coconut oils.

Since refined oil does not taste or smell like coconut, it is widely used for

cooking purposes. Another good thing about refined coconut oil is that it can

withstand higher cooking temperatures without degrading.


Composition of Coconut Oil

Wonder what constituents make coconut oil so special? Well, coconut oil is

good for a number of health and medicinal benefits and here’s a breakdown

of the physical and chemical properties of coconut oil to help you understand

the real reason behind its success.

Physical Properties of Coconut Oil

Well, most physical properties of coconut oil are well-known, but there’s no

harm in recalling them. That being said, here are the physical characteristics

that you need to know.

Color – coconut oil is colorless when it is heated above 300 degrees Celsius. It

turns white when it is found in a solid form.

Odor – needless to say coconut oil smells like coconuts! However, this is when

the oil is not bleached, refined or deodorized. Refined oils typically do not

have the ‘characteristic’ coconut smell.

Chemical Properties

As stated earlier, coconut oil is mostly composed of saturated fatty acids –

almost >62%! This section lists the different chemical constituents of coconut

oil and states the amounts in which they can be found.


The chief chemical constituents of coconut oil include:

Vitamin E:

Vitamin E is the component that gives you silky hair and smooth, younger

looking skin. Similar to other vitamins, it also helps your body functioning

smoothly.

Medium Chain Fatty Acids (MCFAs)

Okay, most of you won’t be interested in reading about fatty acids and

saturated fats, but here’s one thing that you need to remember. Not all fats are

created equal and more importantly, not all saturated fats are bad for health.

Saturated fats in coconut oil are actually medium chain fatty acids like capric

acid, caproic acid, lauric acid and caprylic acid. What’s more interesting is

that these medium chain fatty acids can work wonders for your body.

Want to know more?

Medium chain fatty acids perhaps are the best things that coconut oil has to

offer. These fatty acids boost your metabolism rate, hence help with weight

loss. Plus, they also increase the level of good cholesterol in your blood (high

density lipoproteins) which actually protects you against a number of medical

conditions such as heart attack and stroke. Not to forget, medium chain fatty


acids are great sources of energy and keep you feeling full for longer.

Have a look at this table which lists the different types of fatty acids found in

coconut oil and their percentages.

Component Percentage Type of Fat Other Info

Linoleic Acid 1 to 3% Unsaturated

Linolenic Acid Approx. 0.2% Unsaturated

Stearic Acid 2 to 4% Saturated

Oleic Acid 5 to 8% Unsaturated

Palmitoleic Acid Traces Saturated

Palmitic Acid 7 to 10% Saturated

Capric Acid 4 to 8% Saturated MCFA

Caproic Acid 0.5 to 1% Saturated MCFA

Caprylic Acid 5 to 10% Saturated MCFA

Lauric Acid 45 to 52% Saturated MCFA

Myristic Acid 16 to 21% Saturated MCFA

MCFA: Medium Chain Fatty Acid


The Benefits of Medium Chain Fatty Acids

Coconut oil is almost 2/3rd medium chain fatty acid (MCFA) or medium chain

triglycerides (MCT). And these fatty acids produce a whole lot of health

benefits. Coconut oil by far is the nature’s richest source of healthy MCFAs.

Interestingly, your body sends medium chain fatty acids to the liver directly

where they are used instantly for energy rather than being stored as fat.

What’s even better is that MCFAs stimulate your body’s metabolism and lead

to effective weight loss.

More health benefits of medium chain fatty acids and coconut oil will be

discussed in Chapter Two: Why Coconut Oil is So Wonderful.


Understanding Good Fatty Acids and Bad Saturated Fats – The

Real Story

Before we talk specifically about saturated fats in coconut oil, let’s get a few

facts about saturated fats straight in general. Most people are hesitant to use

saturated fats mainly because of the recent increase in obesity. In fact, you’ll

find curious dieters and fitness freaks asking about saturated fats on every

social media platform and online discussion forum. What’s more interesting is

that they are often left with even more questions after discussion.

Answer a simple question – what do you know about good fat and bad fat?

Of course, the answer will depend on your main source of information. Sadly,

food manufacturers and health experts often spread misinformation about

saturated fats. The billion dollar advertising agency can easily change the way

you look at high-quality fats such as those offered by coconut oil.

Adding to the confusion is the sad fact that some health experts and most

consumers rely on outdated scientific research and information that is not

backed by scientific claims.

Why You Need to Eat Good Fats

Does coconut oil have some secret ingredients that you cannot find in other

saturated fats? Well, the answer is a loud, clear "yes." We shall get back to it in


just a little bit.

Surprisingly, out of all the nutrients your body requires for optimum

functioning and good health, fats are often misunderstood. If you don’t eat

good fats, your body cannot absorb the fat soluble vitamins from diet. This

means your body will lack vitamin A, D, E and K which can have a negative

impact on your health.

There’s no doubt that your brain needs more fat than your body. The human

brain is mainly made up of different types of fats including saturated fats,

mono saturated fats and phospholipids. If you don’t eat the right amount of

fats, your body cannot produce hormones and neurotransmitters. These

chemical messengers actually help your brain communicate with other vital

organs of your body.

The bottom line is that consuming an adequate amount of good and healthy

fats will maintain and boost your health. On the other hand consuming too

much of bad or unhealthy fats will only promote disease.

If you still not sure about how much fat and what type of fat you must eat,

you’ve got to read this.

The Different Types of Fats

Most foods contain fats in several different types. Some fats are better for your

health than others. As stated earlier, you don’t have to eliminate fat


completely from your diet. Remember, some fats are actually important to

promote good health. You only need to choose the healthier varieties and then

eat them in the right amount.

The Facts About Fat

Some fats are obtained from foods and are known as dietary fats. Your body

also converts excessive calories you eat into fats which is one of the reasons

excessive eating leads to weight gain.

Let’s now come back to our discussion on dietary fats. Well, dietary fat is a

type of macronutrient and your body requires fats as a fuel. In addition to

being an important energy source, good fats also support a number of

important physiological functions.

Medical experts love studying saturated fats and the scientific information

regarding dietary fats is always evolving. Research states that fat is made up

of varying amounts of fatty acids. And it is the amount and type of fatty acid

that actually determines the effect fat has on your body and overall health.

From a chemical perspective, fats can be classified into 3 main categories –

saturated, mono saturated and poly unsaturated. These three categories can

be further classified as short-chain, medium chain and long chain. For

example saturated fats may contain short chain fatty acids, medium chain

fatty acids as well as long-chain fatty acids. This is also true for mono


saturated fats and poly unsaturated fats.

A Quick Word about Cholesterol

Cholesterol isn’t fat – it is actually a wax like fatty substance. Like fats, your

body also manufactures cholesterol. Dietary cholesterol is found in foods like

meat and eggs. Cholesterol is required by your body in order to function

properly – your body needs cholesterol to produce certain hormones.

Why Coconut Oil is Good for Health

Coconut oil’s many benefits can be explained by its unique combination. As

stated earlier, coconut oil contains medium chain fatty acids. In addition, it

also contains large amounts of the beneficial saturated fat namely lauric acid.

High saturated fat content is the reason coconut oil is regarded as bad oil.

However, the real picture is completely different.

1. Coconut oil is largely made up of medium chain fatty acids which make

it a much healthier choice than most other sources of saturated fats.

2. Medium chain fatty acids contained in coconut oil are easily absorbed

by your body and they do not require special enzymes for digestion.

3. Since medium chain fatty acids are directly transported to the liver, they

are converted to energy instantly, unlike long chain saturated fatty acids


which are stored as fats.

4. Medium chain fatty acids do not clog the arteries (blood vessels); hence

they do not pose the threat of causing heart attacks. Long chain fatty

acids are most likely to block the important arteries and can lead to a

number of medical conditions such as heart attack and stroke.

Overall, coconuts are an excellent source of nutrition – the meat (kernel), juice

and oil are all nutritious. The oil in fact is the most nutritious and has a

number of valuable health benefits.

Chemically, coconut oil is over 90% saturated fats and has some seriously

effective antibacterial, antifungal and antimicrobial characteristics. The oil

also has antioxidant properties and helps in the absorption of their minerals.

Coconut oil also has antioxidant properties and it helps in the absorption of

other minerals.

If you are still concerned about the high content of medium chain fatty acids

(MCFAs) in coconut oil, it’s time you consider taking a second look at your

decision. MCFAs are not the same bad saturated fats you’ve been avoiding all

your life.

Don’t just cut down on all types of saturated fats in your diet – like said

earlier, not all fats are equal or behave in the same way. If you recall the table

posted under chemical properties of coconut oil, you would see that the oil is


a rich source of lauric acid – a fatty acid widely admired for the beneficial

effects it has on the body.

Lauric Acid

Lauric acid is the main ingredient in coconut oil. It is converted to monolaurin

in the body. Monolaurin has shown to be extremely useful in boosting

immunity. This component is the reason why coconut oil can help you fight a

number of viruses, microorganisms and disease. You will be surprised to

know that coconut oil when mixed with oregano oil can be more effective in

fighting staphylococcus bacteria than the powerful antibiotics.

Coconut Oil is over 50% lauric acid, the richest source of lauric acid that is

available naturally.


Methods of Production

Refined Coconut Oil Extracted from Copra

Most commercially available coconut oils are made from copra. Copra

basically is the dried meat or kernel of the coconut. Copra can be smoked

dried, sun dried or kiln dried to produce coconut oil. Sometimes, coconut oil

is produced using a combination of these three methods.

If simple copra is used as a starting material, the unrefined product, i.e.

coconut oil is not safe for consumption. Simply put, coconut oil extracted from

standard copra must be refined before it can be consumed.

Usually the end product from copra is called RBD coconut oil – the oil is

refined, bleached and deodorized to remove the impurities. High heat used

deodorizes the oil. The deodorized oil then is passed through bleaching clay

to remove all impurities.

Sodium hydroxide is also commonly used to remove free fatty acids from

coconut oil and advance its shelf life. You would also come across

manufacturers that use modern methods to extract oil from the copra for

higher yields.


Hydrogenation

RBD oil can be hydrogenated or partially hydrogenated. This however

happens mostly in tropical climates. Hydrogenation or addition of hydrogen

helps keep the coconut oil solid at higher temperatures. You don’t really need

to hydrogenate coconut oil in colder climates – the oil is already a solid at

lower temperatures!


Manufacturing Virgin Coconut Oil

Virgin Coconut Oil is extracted using fresh coconut meat. Since the oil

extracted from fresh meat is stable with a long shelf life, chemicals or heat are

not used in further refining.

Usually virgin coconut oil can be extracted using either of the following

processes.

1. Quick drying

Fresh coconut meat is dried quickly and then pressed to extract the oil.

Minimum heat is used to dry the coconut meat and virgin coconut oil is then

extracted using mechanical means.

2. Wet Milling

As the name suggests, virgin coconut oil is extracted from fresh coconut oil

without drying it first. Wet milling extraction usually uses coconut milk. The

oil can then be separated from the water using additional processing.

Methods frequently used to separate virgin coconut oil from water include

fermentation, boiling, mechanical centrifuge, refrigeration and enzyme

processing.

More details on producing different types of coconut oil are coming up later


in Chapter 4 – What to Look for When Buying Coconut Oil.

Storing Coconut Oil

Coconut oil is known to change ‘states’ with temperature fluctuations. The oil

melts at 76 degrees Fahrenheit, whereas at cooler temperatures, it occurs as a

white solid. The good thing about coconut oil is that it is as stable as any other

cooking oil. Plus, a long shelf life reduces the need for special storage

conditions.

You can easily store coconut oil at room temperature for up to two years. If

you’re using a commercial product, it’s always good to check the expiry date

mentioned on the packaging.

Coconut Oil Storage

Coconut oil is perfectly suitable for long-term use. You can store coconut oil in

your kitchen cabinet or pantry storage without worries for up to two years.

However, the storage form (liquid or solid) will depend on the storage

temperature.

You can refrigerate coconut oil, but doing this will make it hard and difficult

to use. Kitchen storage perhaps is the best storage method – there might be

occasional transitioning between the liquid and solid state.

Remember change of state or transitioning between a solid and liquid state


does not reduce the shelf life of coconut oil. In addition, multiple change of

state has no effect on the quality of coconut oil.

Coconut Oil Storage Containers

Coconut oil commercially is available in either a glass or plastic container.

Glass containers are the best storage option –you don’t have to worry about

the storage container components leaching into your coconut oil.

If you’re using plastic containers, it’s better to use ones that are BPA-free to

avoid the possibility of ‘leaching.’

Even though coconut oil is stable, it shouldn’t be stored in direct sunlight

especially if it is kept in a plastic container.


Can Coconut Oil Go Bad?

Coconut oil is one of the most popular vegetable oils and has all kinds of

different uses. People living in the tropical regions often use it as a source of

fat. If you plan to use coconut oil on a regular basis, it’s good to know a thing

or two about how you need to store it and more importantly, how you can tell

if it has gone bad.

The Best Before Date

Always look at the ‘Use by’ or ‘Best Before’ printed on bottles and containers

– these dates indicate how long the product will offer you best quality. Even

though coconut oil has a long shelf life, it’s good to discard the product after it

expires.

Different manufacturers can place different dates on their coconut oil

containing products. Some products might be good for a couple of years, but

others can last for as long as 4 or 5 years.

Regardless of the date printed on the container, coconut oil is fine as long as

you don’t notice any strange smell or color. There is one exception – if coconut

oil has been stored in your cupboard for more than 10 years, don’t even

bother to check it. That’s right. You need to discard the product immediately.


Coconut Oil Shelf Life

The bottom line is that the shelf life of coconut oil depends on the processing

method used to retrieve the oil, the best before date and more importantly, the

way you store coconut oil.

Generally coconut oil does not turn rancid before its expiry date unless it gets

contaminated.

How You Can Extend the Shelf Life of Coconut Oil

When it comes to storing coconut oil, the last thing you should do is to expose

the container to sunlight or excessive heat. Remember, leaving the container

lid open, or storing the container in direct sunlight or excessive temperature

will cause the oil to deteriorate quickly.

As a precaution, you need to store coconut oil in a cupboard or any place

where the temperature remains pretty steady. The pantry seems to be a good

place. As stated earlier, the oil can be stored either in a liquid form (above 76

Degrees Fahrenheit) or as a white solid. Coconut oil usually is a solid at cooler

temperatures, i.e. temperatures less than 76 Degrees Fahrenheit.

In addition, practicing proper hygiene will help prevent contamination.


How You Can Tell Coconut Oil is Bad, Rotten or Spoiled

Well, one thing you need to remember is that coconut oil does spoil. Of

course, the oil has a pretty long shelf life but coconut oil doesn’t last forever.

Coconut oil can go bad if you scoop out the oil with a dirty spoon or you

don’t store it properly. If you follow all storage instructions, the oil will stay

good for a long time, but eventually it will go bad.

You can determine if coconut oil has gone bad using your senses. Bad or

spoiled oil has a strong rancid smell that you will notice immediately after

opening the jar.

If you have discovered a bottle of coconut oil in your cupboard, here’s what

you can do to check whether the oil is still fine.

The first thing you need to do is look at the surface of the oil and check for

molds. If you spot any suspicious growth, it’s better to discard the oil. If the

oil is in solid form, you may scoop put the mold and check how the remaining

oil tastes and smell – solid oil with a strange taste or smell needs to be

discarded immediately.

Remember, like other expired foods, there are health risks associated with

spoiled coconut oil. Make sure you practice safety rules and use coconut oil

before they turn bad.


By now you should know that the answer to the main question “can coconut

oil go bad?” is a big YES! Coconut oil can go bad if stored improperly. The oil

also spoils pretty fast if it is contaminated. If coconut oil has been stored for a

very long time – more than 5 – 6 years, you can safely assume that it has

expired and should be discarded. After all, it’s always better to be safe than

sorry.

By reading the first few pages, you know what coconut oil is, how it is

produced and how you need to store it, let’s move a step further and see some

of the most wonderful benefits of coconut oil for your hair and skin.


Chapter Two: Why Coconut Oil Is So Wonderful

Most people think of coconut oil to be “super good” cooking oil. Well, admit

that most of you haven’t used coconut oil for anything but oiling your hair. If

this is the case, it is time you explore the skin and hair benefits of coconut oil.

That’s right. This oil is more than a cooking ingredient and should not just

belong to your kitchen. If you are not very confident about using coconut oil

on your skin, you need to read this.

Some of the biggest manufacturers of beauty products use coconut oil in their

best selling hair and skin care products. Don’t be surprised if you find

coconut oil as the main ingredient in nourishing face creams, hair repair

masks and conditioners and body moisturizers. What’s more interesting is

that this is just the tip of the iceberg! Simply put, you can use coconut oil in

countless ways and experience all the awesomeness that is contained in it.

Feel that you are late to the party on this one? Don’t worry; it is never too late

to get started. Keep reading to know more about what coconut can do for

your skin, and hair!


7 Ways Coconut Oil Is Great for Your Skin

Go Nuts for Coconut Oil!

You may already have coconut oil in your kitchen, but did you know you can

also swap this miraculous oil for some of your most expensive beauty

products?

Well, coconut oil is a do-it-all product and it can even help you eliminate

dozens of unwanted expensive beauty products from your makeup cabinet.

You know that coconut oil is good for your skin, but this is just the beginning.

Here are some of the most interesting ways you can add coconut oil to your

skin care routine.


1. Coconut Oil as Makeup Remover

Women have started using coconut oil as a makeup remover mainly because

they don’t have to worry about harsh chemicals or toxic ingredients getting

into the delicate and sensitive eyes.

Though the use of coconut oil to remove makeup is not common, you can give

it a try. All you need to do is dab a little oil on a cotton pad or cotton ball and

wipe your eyes and skin until all traces of makeup are removed. Remember,

you can rinse your face afterward to remove the excess oil.

Surprisingly, coconut oil works even on the most waterproof makeup which

means you no longer have to worry about scrubbing your skin to get rid of

waterproof mascara or lipstick.

Coconut oil not only breakdown the stubborn, waxy makeup, but it also

cleans and hydrate your skin giving it a nice glow. As said earlier, once you’re

done removing the makeup, wash your face as usual.

2. Coconut Oil as Face Cleanser

Though the idea of coconut oil cleansing sounds crazy at first, it actually

makes a lot of sense. Coconut oil is a hot beauty product, but is it an effective

face cleanser? Well, the oil has shown to be a skincare miracle. Here’s why

you should use coconut oil to clean your face.


Oil Cleansing Method

The basic idea behind oil cleansing is that oil not only cleanses the skin, but it

also helps balance the skin’s natural oil production. The result will be

smoother, cleaner, moisturized and glowing skin – something that most

commercial products fail to give.

It’s better to use solid coconut oil for oil cleansing as the liquid oil can splatter

all over your bathroom sink. You can buy a jar of coconut oil – you’ll find it

easily in the health / food section of your local grocery or supermarket.

How Does Oil Cleansing Work?

When you massage coconut oil on your skin, the medium chain fatty acids

will dissolve the fats and oils stuck in your pores. That’s right. Oil cleansing

uses one of the basic principles of chemistry, i.e. like dissolves like.

The best way to dissolve excess sebum, dirt, grit, dust and other skin

impurities is to use another product that is similar in composition. Remember,

by using the right oil, you can cleanse your pores and get rid of dirt and

sebum gently and effectively.

When done consistently, coconut oil cleansing can help you combat common

skin problems such as blackheads and breakouts. Coconut oil can also treat

other skin problems like dry skin, wrinkles, fine lines and other issues caused


by mild to moderate acne.

Want to Try Coconut Oil Cleansing?

You will need:

1 tsp coconut oil – make sure you use a clean teaspoon to scoop out a

small amount of coconut oil from the jar. Remember, you should never

use your fingers to take out the oil. Doing this can contaminate the oil

and you may have to throw out the jar.

A soft microfiber cloth

If you prefer double cleansing, add your routine face wash to the cleansing

routine. Double cleansing method is really effective if you want to deep clean

your pores. However, make sure your face wash isn’t loaded with harsh

chemicals that can damage your skin.

For the double cleansing method, simply massage your face with coconut oil

and wipe excess oil using warm washcloth. Once you’re done, wash off the

remaining residue with your favorite routine cleanser and rinse your face well

with plain water.

Method:

First, place 1 tsp coconut oil on your palm and then gently rub your hands


together to warm the oil.

Next, apply coconut oil to your face carefully avoiding the eye area and

massage it gently. You should use firm, but gentle strokes and let the oil soak

into your skin.

If you are wearing makeup, your face may briefly look slightly grey as

coconut oil will pull makeup and impurities from the skin. Oil cleansing will

remove makeup effectively, so you don’t need to take it off first. You may find

small traces of foundation hiding inside your pores during the massage but

don’t worry as you can wipe them off later.

When you’re done massaging your face for a good 2 to 3 minutes, soak the

washcloth in hot water and then quickly wring it out. Place the warm

washcloth over your face and leave it on for about a minute. You can then

wipe off extra coconut oil with the wash cloth.

Typically, you don’t need to use any moisturizer with this cleansing method,

but if you want, you can use a tiny bit of a light cream to moisturize the skin.

Coconut oil will make your skin look really soft, and the pores on your nose

would look more refined, which is always nice!

Caution:

It may take some time before your skin gets used to coconut oil cleansing. If


you notice any irritation or pimples and breakouts seem to get worse, stop

using coconut oil. A lot of people have had success with coconut oil cleansing

and it is likely that your skin is too sensitive. Remember, oil cleansing may not

be suitable for all skin types.

Oil based cleansing might not be the best technique for extremely sensitive

acne prone skin. You should avoid using thick oils such as coconut oil unless

you know that your skin can tolerate it well.

3. Pamper Your Skin

You may be tired of using several creams and lotion for softening your skin

especially your feet and hands. Well, coconut oil is a great skin softener and

helps you get rid of dry, chapped hands and feet.

If you suffer from dry skin, simply take some coconut oil and rub it onto your

heels, hands and other rough areas such as knees and elbows.

Coconut oil is also great for treating hardened and cracked feet during

winters. In addition, if you want to relax your feet after a long tiring day at

work, massage them using coconut oil and wrap them in a hot towel for the

spa effect. You will surely be impressed with the distressing abilities of

coconut oil.


4. Get Rid of Dead Skin

Coconut oil is also an excellent exfoliating agent. In fact, using coconut oil

with other soft, grainy constituents such as sugar and salt can greatly improve

its effectiveness.

Exfoliating your skin regularly not only gets rid of dead skin cells, but you

will also feel your skin getting smoother and cleaner. Coconut oil scrubs away

dead skin and other impurities that may have clogged your pores without

leaving your skin irritated or excessively dry. The result will be smoother,

softer skin with cleaner pores and even tone.

DIY Coconut Oil Body Scrub

Here's a little DIY beauty secret you would love to know. Those of you who

hate to spend hundreds of dollars on special body scrubs you get in the

market definitely need to try this.

Making this wonderful scrub is easy and inexpensive. And more importantly,

it contains no harmful chemicals that can irritate your skin.

To make the scrub, melt ½ cup coconut oil over low heat and add 1 cup

brown sugar or sea salt. Stir well until you get a nice paste. Take a tiny bit of

cooled scrub in your hands and scrub your body. You can also add a few

drops of vanilla essence to make the scrub smell good.


5. Coconut Oil as Skin Softener

Celebrity stylists, beauty experts and style gurus all swear by the magical

moisturizing power of coconut oil. The main reason beauty experts prefer

coconut oil is that it can be quickly absorbed by your skin.

DIY Skin Softening Lotion

This inexpensive lotion can easily be made at home. You can store the lotion

in a tightly sealed jar and use it as and when needed. Remember, there’s

nothing better than using a moisturizing lotion made with coconut oil and

other natural ingredients.

What You Will Need:

½ cup olive oil

¼ cup coconut oil

¼ cup beeswax

2 tbsp of cocoa or Shea butter

1 tsp vitamin E Oil

Few drops of lavender or vanilla extract – essential oils are optional and you

can skip them if you want.


*Vitamin E oil and Shea/cocoa butter also are optional ingredients and can be

omitted if you want. These are only added to give the ‘extra moisturizing’

effect.

Directions:

Combine all ingredients in a large glass jar and put on the lid loosely.

Place the glass jar carefully in a medium saucepan filled with boiling water

and stir occasionally. Remember, you should never place the glass jar directly

over heat or in the microwave.

When the ingredients melt completely, pour the lotion into whatever

container you want to use for storage. Small glass jars are great for this

purpose; however, you can use plastic containers as well.

This moisturizing coconut oil lotion can be used the same way as any other

lotion. You can use it for nourishing your skin as well as for preventing

stretch marks.

For best benefits, use the lotion within six months.

Here’s another DIY recipe that will help you maintain smooth, soft skin.

DIY “Glow” Oil

Massaging solid, creamy coconut oil all over your skin will give it a nice,


subtle glow. Just apply a small amount of coconut oil right after you get out of

the shower. Remember, the oil will be best absorbed when your skin is

slightly damp.

6. Reduce Wrinkles

You can use coconut oil as an eye cream to minimize the appearance of

wrinkles and fine lines and keep your skin looking smooth.

Interestingly, coconut oil also promotes the production of collagen, one of the

main building blocks of your skin. Since coconut oil boosts collagen

production, it keeps your skin looking fresher, younger for a long period of

time.

7. Cuticle Oil

Want your manicure to last longer? Prevent peeling skin at the base of the

nails and cracked cuticles by applying coconut oil.


7 Surprising Coconut Oil Uses for Beautiful Hair

1. Don’t Break – Detangle Hair

Do you wish there’s a magical product

that detangles hair and makes your life

easier? Well, dealing with tangles is

something we all hate and luckily,

coconut oil can help with detangling

too!

Since coconut oil is natural, you don’t

have to worry about the ridiculous amounts of synthetic residue left behind in

your hair.

To detangle hair, gently massage coconut oil into the ends of your hair and

slowly work your way towards the scalp. Remember, you need to massage

your tresses gently and work out tangles with a soft comb. It’s always better

to warm the oil slightly before using it – slightly warm oil will be more easily

absorbed into the hair follicles.

You can let the oil soak in and then brush and style as usual. This way

coconut oil can nourish your hair all day long. If you don’t want to go out

with oily hair, you can wash your hair after 20 – 25 minutes.


2. Condition Your Locks

As stated earlier, coconut oil is mainly made up of medium-chain fatty acids

which can penetrate your skin and hair more deeply and more importantly,

faster than other oils.

If you want to prevent and repair spit ends, organic virgin coconut oil is all

what you need. First, wash your hair and let it air dry. Next, massage coconut

oil into the ends and slowly work your way to the scalp.

After you have finished applying coconut oil, wrap your hair in a shower car

or hot towel and allow the coconut oil to soak in. Remember, the longer you

allow coconut oil to soak in your hair, the more effective this treatment will

be! You can shampoo your oil to remove excess oil.

3. Goodbye Dandruff

Excessive use of styling products, hair color, shampoos and conditioners can

leave your scalp feeling dry and itchy. If getting rid of dandruff seems

impossible, try using coconut oil to heal your scalp.

For this treatment, you need to warm coconut oil over medium heat. When

the oil is slightly warm, use your fingers to gently massage the oil into your

scalp. If you have long hair, you can part your hair into sections to apply oil to

your entire scalp.


Leave coconut oil on your scalp overnight for best results. The following

morning, wash your hair as usual.

4. Get Long Locks Fast

People have been using coconut oil for centuries to get longer, thicker hair.

The vitamins and fatty acids found naturally in coconut oil not only nourish

your scalp, but also allow your hair follicles to grow faster.

For best results, massage coconut oil into your scalp and leave it overnight.

5. Reverse Hair Damage

Coconut oil is an excellent sunscreen and it can protect your hair from

damage caused by the harmful UV rays.

If you love spending time out in the sun, massage coconut oil into your hair

and then brush and style as normal.

6. Tame Frizz

Just rub a dime size amount of coconut oil into your hair for a frizz free style.

Remember, coconut oil not only gets rid of the flyaways but also gives your

hair a nice shine.


7. Slow Down Hair Loss

Coconut oil without a doubt is a blessing for hair, and it is equally good for all

hair types. If you want an effective ‘natural’ conditioner to slow down hair

loss, look no further.

Coconut oil not only encourages hair growth, but it also helps hair follicles

become stronger. The end result of coconut oil application is long, beautiful,

strong and lustrous hair. You can also use coconut oil to repair thinning hair.

In fact, it will actually help grow longer and thicker hair.

Knowledge is power and correct knowledge is even more powerful.

Remember, a lot has been said and written about coconut oil and every

person has something to say about it. You know how good coconut oil is for

your health and body, but popular myths related to coconut oil may be

holding you back from trying this wonderful gift of nature.

Simply put, this is the time to know real facts about coconut oil. So the next

time someone tells you that coconut oil is an overhyped product, don’t forget

to ask them to read the next chapter “The Real Side of Coconut Oil – What

You Need to Know.”


Chapter Three: The Real Side of Coconut Oil – What

You Need to Know

Coconut oil’s popularity continues to increase with every passing day and the

reasons shouldn’t be difficult to guess. First, coconut oil is not something new;

it has been used as a diet staple for centuries. Second, a vast amount of

medical research has been done to investigate the real benefits of coconut oil,

particularly the effects of medium chain fatty acids it contains.

Next up is a brief discussion on some of the most common myths related to

coconut oil. Don’t be surprised if you believed them – just remember that you

are not alone. Hundreds and thousands of people hate coconut oil and try to

propagate these myths. It’s your job to find out the real story and do whatever

you think is right for you.


Don’t Fall for These Coconut Oil Myths

Even a simple Google search reveals hundreds of web pages featuring

miraculous health claims about coconut oil. Well, the oil extracted from

coconuts has a number of medicinal properties as well as the ability to boost

your metabolism.

Many health experts label coconut oil as one of the nature’s best miracles, but

some experts disagree. Here’s why coconut oil has been in the news for all the

wrong reasons.

Myth #1: Coconut Oil Raises Cholesterol Levels and Causes

Heart Attacks

Of course coconut oil is mostly saturated fats, but this doesn’t mean it is bad

for health. You might be unaware of the fact that the link between saturated

fats and heart attack is still under research.

One of the reasons people avoid coconut oil is that they confuse saturated fats

with bad cholesterol. Let’s get things straight. First, saturated fats and

cholesterol are two entirely different things. In addition, cholesterol is of two

types – good cholesterol (HDL or high density lipoprotein) and bad

cholesterol (LDL or low density lipoprotein).

Fact: The real fact is that coconut oil not only raises HDL levels (good


cholesterol), but it also helps lower bad cholesterol or LDL levels and prevents

blockages in the arteries. Since HDL is good for your heart health, coconut oil

can actually lower your chances of heart attacks.

An abstract featuring one of the research studies on coconut oil and

cholesterol levels states an interesting story. We are talking about the study

titled “Beneficial effects of virgin coconut oil on lipid parameters and in vitro

LDL oxidation”. (More information on this can be found in the references section.)

Well, discussing the entire study is beyond the scope of this guide – we shall

only look at the objective and results obtained.

This research basically was conducted to determine the effects of virgin

coconut oil consumption on various lipid parameters. Sprague–Dawley rats

were fed virgin coconut oil for 45 days and then their lipoprotein levels were

measured.

Here are the results as published on the Science Direct website.

Results:

VCO obtained by wet process has a beneficial effect in lowering lipid components

compared to CO. It reduced total cholesterol, triglycerides, phospholipids, LDL, and

VLDL cholesterol levels and increased HDL cholesterol in serum and tissues.

VCO = Virgin Coconut Oil


CO = Copra Oil

HDL = High Density Lipoprotein

LDL = Low Density Lipoprotein

VLDL= Very Low Density Lipoprotein

These results show that virgin coconut oil is effective in lowering lipid levels

in serum and tissues. In addition, it also reduces LDL oxidation by

physiological oxidants. The beneficial properties of virgin coconut oil are

attributed to polyphenol components present in the oil.

Myth #2: Saturated Fats in Coconut Oil Can Lead to Weight

Gain and a Host of Other Medical Problems

This perhaps, is the most interesting myth. If you recall our discussion on

chemical composition of coconut oil, you would know that it is mainly

composed of medium chain fatty acids or medium chain triglycerides (MCTs).

Saturated fats (fatty acids in general) that make up coconut oil contain 12 -14

carbon atoms in their chemical structure. Fatty acids found in other sources of

animal fats can contain longer carbon chains, i.e. fatty acids with 16 – 20 or

even more carbon atoms.

Presently, there is no exact number of carbon atoms that is needed to classify

fatty acids as short chain, medium chain or long-chain fatty acids. However,


fatty acids that contain somewhere between 6 -14 carbon atoms are classified

as medium chain fatty acids.

As stated earlier, medium chain triglycerides or MCTs are metabolized much

faster than both short chain and long chain fatty acids. When you consume

medium chain fatty acids contained in coconut oil, they are transported

directly from your intestines to liver where they are metabolized.

Unlike long-chain and short-chain saturated fats, medium chain fatty acids

contained in coconut oil do not get stored as fat in the body. In addition, also

requires fewer liver enzymes for digestion and absorption too.

The only thing you need to remember is that coconut oil contains medium-

chain saturated fatty acids (MCFAs), which are one of the healthiest versions

of saturated fats that are available naturally. MCFAs not only speed up

metabolism, but can also help you with weight loss.

You can assume MCTs or MCFAs to be a healthier form of saturated fat.

Unlike trans fat (the type of saturated fat linked with heart disease), your

body shouldn’t have any problems in converting these goods fats into energy.

One of the main constituents of coconut oil is lauric acid – a chemical

component that is well-known to increase good cholesterol or HDL levels in

blood. Since MCTs are directly sent to the liver, they are more likely to be

metabolized quickly by your body. Your liver will metabolize MCTs soon


after consumption and give you an instant boost of energy.

Medical experts suggest that coconut oil can be a great addition to your

nutrition program especially if you are an athlete. As mentioned earlier,

medium chain fatty acids will be immediately metabolized into energy.

What’s more interesting is that MCTs stimulate the production of thyroid

hormones which ultimately are converted to useful hormones that boost

endurance, strength and help you build fast reaction times.

Myth #3: Coconut Oil Goes Rancid Easily

Generally, people assume that because coconut oil is extracted from coconut

(which already contains a lot of moisture), it will turn bad very easily.

Think about it this way. If coconut oil was so unstable, why would people in

the tropical regions use it for cooking?

The FACT is that coconut oil is stable and it is one of the most versatile and

resilient oils you would come across. That’s right. If you store coconut oil

properly, it can have a really long shelf life. In fact, it can remain usable for

years without going rancid.

Another good thing about coconut oil is that it doesn’t degrade at high

temperatures. Certain vegetable oils oxidize at high temperatures and create

harmful free radicals.


Myth #4: Coconut Oil Irritates Skin

Fact: Coconut oil is one of the most miraculous soothing oils for the skin.

When applied to the skin, coconut oil is absorbed readily and is helpful for all

skin types. Unrefined coconut oil if applied can cause irritation due to dust or

other impurities, but this is extremely rare.

Coconut oil sometimes can be a little tricky to apply – especially if it solidifies.

But your skin would never feel too greasy. The oil can be directly applied to

the skin to reduce the appearance of stretch marks and wrinkles. You can also

use it a natural tanning lotion and more importantly as an effective natural

remedy for insect stings, allergies, sun burns and minor wounds and bruises.

The antimicrobial property of medium chain fatty acids is what helps coconut

oil heal wounds.

The real story turned out to be the exact opposite of the myth – funny isn’t it?

Myth #5: Coconut Oil is Thick and Doesn’t Absorb Well

This myth is closely related to the point we discussed earlier (myth #4). And

the white solid appearance of coconut oil during winters can be blamed for

this myth to a certain extent.

As you can guess, this myth is also amazingly untrue. All varieties of coconut

oil can be easily absorbed by the skin and are not sticky or greasy. The quick


absorptive nature of coconut oil is what makes it a preferable choice for

massaging and tanning oil.

Myth #6: The Oil Tastes and Smells Bad

Again, not all coconut oils are created equal and it’s always good to find out

how coconut oil is processed before buying it. Some people expect natural

coconut oil to smell like ‘fake, synthetic’ coconuts and avoid it completely in

the first place.

Remember, cold pressed extra virgin coconut oil practically has no taste or

annoying smell. Similarly, freshly extracted coconut oil or a product that is fit

for use should never taste or smell bad. If you notice any strange kind of odor

or taste in coconut oil, don’t use it.

Myth #7: Coconut Oil cannot be used by Diabetics

Coconut oil is mainly saturated fats, not sugars so why would it be toxic to

diabetics? Moreover, the surprising fact is that coconut oil actually promotes

secretion of insulin from the pancreas and this can actually help control,

prevent and even treat diabetes.

Here’s an article that you will find interesting:”Virgin Coconut Oil Effective

in Treating Diabetes”. This detailed article clearly describes how coconut oil

can treat diabetes effectively and can be accessed @ The Health Impact


Website. (More information on this can be found in the references section.)

A number of other medical experiments also show that regular use of coconut

oil can greatly reduce the chances of developing high blood sugar level or

diabetes.

Coconut Oil to Treat Diabetes

Do you want to reverse the effects of type 2 diabetes? Do you wish a natural

cure could replace all the prescription medications that you are currently

taking?

Well, the chemical composition of coconut oil and the way in which it is

metabolized by your body makes it an ideal choice for treating type 2

diabetes.

As discussed on numerous occasions throughout the guide, the unique

chemical structure of coconut oil powers up your metabolism and boosts your

immune system. In addition, chemical constituents contained in coconut oil

also help improve blood circulation, thus make coconut oil ideal for those

who suffer from numbness and neuropathy – 2 major characteristics of type 2

diabetes.

Coconut Oil Doesn’t Burden Your Digestive System

Usually, everything you eat is broken down into glucose before it can enter


your bloodstream. Once the food you have eaten is completely digested, i.e.

broken down into glucose, it enters your bloodstream. The increasing levels of

glucose in blood stimulate the pancreas to release insulin.

Insulin basically is a hormone which helps cells to absorb and utilize glucose.

Diabetes can happen if insulin production is compromised or your body cells

fail to react to increasing levels of insulin.

Coconut Oil is Metabolized Directly by Your Liver

Coconut oil does not need to be breakdown by your digestive system. But

your body cells can use the medium-chain fatty acids in coconut oil in pretty

much the same way as glucose.

Since MCTs are metabolized by the liver, your pancreas can rest, heal and in

case of diabetes, recover the ability to make insulin.

Keep Your Metabolism Running

Low energy levels and fatigue are two of the biggest problems associated with

type 2 diabetes. Failure of insulin production and/or faulty action prevents

your body cells from taking up glucose. Since there is no glucose to power

your body cells, your metabolism is slowed down and you feel lethargic.

Coconut oil can actually prevent energy level drops because of the way it is

metabolized by your liver. When you consume coconut oil, it will be taken to


the liver where it will be burned faster to yield energy. This instant

metabolism of coconut oil’s MCTs by the liver creates a burst of energy which

is responsible to boost your metabolism and energy levels.

Because coconut oil is quickly metabolized by your body, it won’t be stored as

fats. That’s right. You no longer have to worry about weight gain when using

coconut oil!

Coconut Oil and Regulation of Blood Sugar Level

Uncontrolled high blood glucose levels can lead to several complications such

as hunger pangs, excessive food cravings and obesity. Even severe

fluctuations in blood glucose levels, i.e. constant switching between

hypoglycemia and hyperglycemia is equally life threatening.

Since coconut oil doesn’t require insulin for metabolism, it can actually help

slow down the absorption of glucose into the bloodstream. In addition to

balancing the amount of glucose that can enter your blood, coconut oil also

helps reverse the effects of insulin resistance and blood sugar fluctuations.

Coconut Oil Has Low GI, Glycaemic Index

Coconut oil has a low glycaemic index, which means it doesn’t increase blood

glucose levels in the same way as cakes or brownies. A diabetic normally

limits several foods because of their high sugar and starch content and for the


fact that they cause a spike in blood glucose levels. In other words, coconut oil

doesn’t pose the same threats as foods that need to be avoided by diabetics.

Reading all what has been mentioned in this section should encourage you to

try coconut oil. You cannot prove that something that is good or bad unless

you try it yourself.

Some people may feel that coconut oil has an unusual taste or smell, but

personal likes and dislikes can vary from person to person. Not many oils can

match the goodness of coconut oil. Don’t waste a chance – try coconut oil

yourself.*

*Like any other new product, you should use coconut oil only after consulting

your physician. This is especially important if you are using any prescription

medicine or are currently suffering from any medical condition. Pregnant

women and nursing mothers should also use coconut oil after consulting a

qualified healthcare provider.


Lesser Known Facts about Coconut Oil

Virgin Coconut Oil is Good and Refined Coconut Oil is Bad

One thing is certain: this myth is a continuation of the bias against coconut oil.

The fact is that all coconut oils available in a supermarket need to be cleared

before they reach the shelves. In other words, all commercially available

coconut oils can be used without any major safety threat. The only exception

would be hydrogenated coconut oil, but this oil is rarely sold as edible oil in

the US market.

Hydrogenated oils are more commonly found in tropical countries.

Additional hydrogen is added to coconut oil to keep it solid at higher

temperatures, but this process can produce dangerous trans-fats. Simply put,

you should avoid hydrogenated coconut oil at all costs.

In cooler regions such as North America, coconut oil is always sold as a white

solid. You can easily find coconut oil in every supermarket.

All coconut oils – virgin, extra virgin and refined have medium chain fatty

acids that are healthy. These MCTs are quite stable and do not degrade when

coconut oil is exposed to high heat.

As far as refined coconut oil is concerned, it is one of the most common

varieties you would come across. Refined coconut oil or RBD refers to coconut


oil that is refined, bleached and deodorized.

Refined coconut oil has a neutral taste and practically, it is odorless. One thing

you need to remember is that the bleaching part doesn’t refer to the addition

to chemical bleaches – products you normally use in your laundry. Bleaching

agent used for coconut oils basically is a type of clay – this clay is used to

‘trap’ or filter out all the impurities.

If you compare virgin coconut oil and refined coconut oil, more nutrients are

likely to be lost in the refined version. But even then refined coconut oil is not

unhealthy.

It’s always useful to find out how coconut oil was refined prior to buying the

product. Usually physically refined coconut oils are better than coconut oil

products that are refined using solvent extracts. Solvent extraction could leave

residues, but this doesn’t make the oil toxic. Even solvent refined coconut oils

are healthier than hydrogenated oils for cooking and other purposes.

Extra Virgin and Virgin Coconut Oils are the same

Like olive oil, there’s absolutely no difference between “extra virgin” and

“virgin” coconut oil! As stated earlier, these are attractive marketing terms

used by coconut oil manufacturers to sell their products.

Some manufacturers’ claim that “extra virgin” coconut oils see no ‘heat’ in the

extraction process which makes them superior to other varieties of coconut


oils. Interestingly, research shows that coconut oils processed with heat have

higher amounts of antioxidants, which means they are healthier.

The bottom line is that you can use refined coconut oil or virgin coconut oil

depending on your personal preference. However, make sure that the oil you

are using is fit for use. Check out the section on storing coconut oils to know

“How You Can Tell Coconut Oil is Bad, Rotten or Spoiled”.

Coconut Oil Is Great for Conditions like Dementia and

Alzheimer’s disease

Some studies suggest that the ketogenic effects of coconut oil can have a

beneficial effect on dementia and Alzheimer’s disease patients, but research is

still underway.

As coconut oil continues to gain popularity across the world, more and more

people are willing to try this wonderful natural food. If you are willing to give

coconut oil a chance, feel free to do but only after consultation with your

healthcare provider.

Remember, there’s no reason you should believe these coconut oil myths

without finding out the truth yourself. Now that you have a clear picture of

coconut oil in your head, know what you need to look for when buying

coconut oil.


Chapter Four: What to Look for When Buying Coconut

Oil

Commercial coconut oil is a relatively new industry in the US. Even a decade

or two ago, you could only find a couple of edible coconut oil companies. But

fast forward 2015, and you have a wide range of choices when it comes to

purchasing coconut oil from the market. Sometimes, these choices can get a

little overwhelming.

You see, not all coconut oils are alike (as we shall explain shortly), and the

type of oil you select is chiefly determined by what you want to do with it.

Hence, if you want to achieve weight loss with coconut oil, you need to learn

how to find the right type that best suits your need. For this, you also need to

learn, just briefly, about the current coconut oil market. Going into overly

technical information is beyond the scope of this eBook – more importantly,

you would find it boring.

This particular chapter will help you understand how the various

commercially available coconut oils differ from one another.


Not All Oils are Created Equal

If you have walked past a coconut oil shelve at the supermarket, you will

have an idea of the 2 major categories of coconut oils:

1. Virgin Coconut Oil

2. Refined Coconut Oil

The major difference is that one type of coconut oil is mass produced at an

industrial level, and hence needs to refined, while the other one starts from

fresh coconut and has much less refining. And this is what is important to

understand.

You see, coconut oil technically is a refined product. This is because coconut

oil is not naturally grown, but rather extracted from naturally-grown whole

coconuts. Thus, only the coconut oil still inside the meat of a fresh coconut can

be considered ‘unrefined’. And you rarely get a chance to use it.

‘Virgin’ coconut oil refers to the least refined variety that you can get of any

edible oil, and coconut oil is no exception. This is coconut oil that is produced

without dried ‘copra’ as the starting point. That is the only common factor in

all virgin coconut oils. But do remember that there is no regulatory body that

ensures whether every coconut labeled ‘virgin’ has been made with the fresh

coconut and not copra as the starting point. This is something you need to

check for yourself.


According to Wikipedia

“Copra is the dried meat, or dried kernel, of the coconut used to extract coconut oil.”

Copra is not edible and needs further refining for producing oil. Several

processes can be used to produce copra, such as:

Smoke drying

Sun drying

Kiln drying

But while inedible, copra in itself is a commodity as is sold as an individual

product in coconut producing countries to oil manufacturing plants. It is also

exported.

The ‘refined’ variety is the copra-based coconut oils. They are also labeled as

‘RBD coconut oils.’ As stated earlier, this is an abbreviation for refined,

bleached, and deodorized.

Note: Bleaching in the context of coconut oil manufacturing does not refer to a

chemical process. Instead, it a filter process to do away with any impurity

using what are known as bleaching clays. They are also called “acid” or “acid-

activated” clays.

The deodorizing is done through steaming, which is why the final product is

virtually odorless and had a very bland taste.


To keep things simple, we shall only look at the major distinction between the

different types of coconut oils that is of refinement. Remember, there is no

major difference as far as the health qualities of each product is concerned.

Most people think that virgin coconut oils are healthy while refined ones are

harmful. But this is an exaggeration with no evidence to support it. There may

be exceptions, but generally refined coconut oils are not only fit for

consumption, but are healthy as well.

In fact, refined coconut oil has been in the market for quite a whole now,

while in tropical climates around the world, billions of people consume it as

their primary dietary oil. This claim may sound shocking to those of you who

are not in the favor of ‘eating’ coconut oil!

During the RBD refining process, there is no significant change in fatty acid

makeup of the oil, which means the medium chain fatty acids remain

unchanged.

Of course, there is no denying that some nutrients are lost in the refining

process, such as useful antioxidants. Testing has shown that virgin coconut

oils have an abundance of antioxidants. However, that still doesn’t make

refined coconut oils harmful or unhealthy.

Again, discussing the popular coconut oil brands on the market is beyond the

scope of the eBook, but we will list down the major types available, with brief


descriptions of each:

Coconut Oil

There are some bottles which are simply labeled ‘coconut oil’. For the most

part, it is a refined coconut oil. One more thing before we move forward:

copra is imported in the US where local companies also refine it into non-

edible products, such as detergents. But with the rising popularity of coconut

oil, some of these companies have started packaging cheap, mass-produced

edible coconut oil. These are produced with solvent extracts. So it is ideal that

you look for refined coconut oil that has been refined without solvent extracts.

Liquid Coconut Oil

Liquid coconut oil is labeled as such because it apparently stays liquid even in

the coolest temperature. This variety of refined coconut oil gained popularity

in the last couple of years, even though it has been used in the skin care

industry for a long time. Lately it has also emerged as the “hottest” dietary

supplement.

This type of oil is also known as ’fractionated coconut oil’ or ‘MCT oil’. MCT

stands for medium chain triglycerides and it is the same as MCFA discussed

in a previous section. MCT oil, as compared to natural coconut oil is

manufactured in a way that medium chain fatty acids are removed from the


oil during the process (fractionation).

A lot of misinformation surrounds MCT oil. Manufacturers often market it

has a healthy edible oil from which longer chain fatty acids are removed while

all MCFAs remain intact. The reality is that MCT oils usually have only the

Capra fatty acids, while lauric acid is missing. This is why liquid coconut oil

has a low melting point.

And we have already discussed that lauric acid is the main component of

coconut oil. Without its most famous and dominant fatty acid, how can

coconut oil remain efficacious?

Hydrogenated Coconut Oil

During the manufacturing process, unsaturated fatty acids are hydrogenated,

which results in the formation of trans fat. Hydrogenated coconut oil is not so

commonly available in stores, but even if you do find it, we advice that you

stay away from it!

Earlier you learnt about good and bad fat. Well, trans fats are bad and will

jeopardize your weight loss efforts.

These are unsaturated fats that contain trans-isomer fatty acids that are a

byproduct of hydrogenation. The consumption of these fats contributes to

excess weight gain and belly growth. Not to mention, you also have a higher

risk of diabetes and heart disease. This is because eating foods rich in trans fat


causes a redistribution of fat tissue into the abdomen, increasing body weight.

This is true even if your total dietary calories are controlled.

Trans fats are not essential for our bodies to remain healthy. In fact,

consuming them raises LDL (bad cholesterol) and lowers HDL (good

cholesterol) levels in the body. This is not ideal for people who want to lose

weight, improve body shape, and lead healthy lives. Hence, hydrogenated

coconut oil should be avoided. In fact, also keep on the lookout for

hydrogenated coconut oil as an ingredient on edibles that you purchase from

the market.

Expeller-Pressed Coconut Oil

This is one of the most common types of refined edible oils. The

distinguishing mark of expeller-pressed coconut oil is that it is made from the

physical (as compared to chemical) refining of copra.

Now let’s discuss a few types of virgin coconut oils that you can find in stores

and of course, online:

‘Extra’ Virgin Coconut Oil

This is a highly popular label for coconut oil. But clearly speaking, there is no

“apparent” difference between ‘virgin’ and ‘extra virgin’ coconut oil. These

terms are just used for marketing purposes.


Mass-Produced Virgin Coconut Oil

This is the most common type of virgin coconut oil that customers can find. It

is derived from pressing oil out of a desiccated coconut (another name for

dried coconut), which allows for easy production in large quantities. But even

though it is mass-produced, the quality of this oil is usually higher than

refined coconut oil.

Virgin Coconut Oil Produced by Wet-Milling

Wet-milling is a process where the oil is extracted from fresh coconut without

drying the meat first. The liquid first extracted is popularly dubbed as

‘coconut milk’ after which the oil and water are separated using processes

like:

Fermentation

Mechanical centrifuge

Refrigeration

Enzymes

Boiling

The fermentation wet-milling process uses heat, and new research shows that

this produces high amounts of antioxidants in virgin coconut oil. When the

fermentation is being done, a coconut milk emulsion is produced from freshly

shredded coconuts. The emulsion is left for a while, usually overnight, where


the heavier water sinks to the bottom and coconut solids and oil rise to the

top.

The oil is then removed and heated for some time until coconut solids can be

separated. The filtration of the oil completes this process. You can read these

relevant studies on the wet-milling process to know more.

Study: “Antioxidant capacity and phenolic acids of virgin coconut oil”

Study: “Hypocholesterimic effects of cold and hot extracted virgin

coconut oil (VCO) in comparison to commercial coconut oil: Evidence

from a male wistar albino rat model”

(More information on study links can be found in the references section.)

Organic Coconut Oil

Finally, let’s briefly talk about coconut oils marketed as ‘organic’. The fact is

that organic certification is costly, and we highly doubt that all manufacturers

who label their oil as organic pay for it.

However, that doesn’t mean that their coconut oils are by default harmful

than the uncertified varieties. Remember that hardly any pesticides are used

on coconut trees. This is because coconuts grow very high above the ground,

so the pesticides are never sprayed on the fruit itself, although it may

probably be added to the soil around the tree or injected directly into the sap.


Hence, the choice of the coconut oil should be based on organic certification as

should be on the manufacture process.

How to Choose the Best Coconut Oil

We have discussed the major types of coconut oils. As stated above, choosing

the best one largely depends on your purpose. And since your aim is to lose

weight, you should naturally go for coconut oils that boost your efforts in this

regard.

Here are the coconut oil varieties that you should avoid:

Chemical Residues

Coconut oil is generally resistant to heat. However, some companies used

solvents to extract the oil which can leave behind chemical residues. This is

especially true for products labeled simply as ‘coconut oil’ and also refined

solvent extract coconut oil.

Organic Certified

Organic certified is the ideal choice, but it is not always apparent whether the

certification is genuine or whether the manufacturer has just used it as a

marketing term. You can research for specific organic certified brands online.

Also remember that the cost of the certification maybe reflected in the final


price.

Hydrogenated Coconut Oil

This should be avoided at all costs because of it trans fat content

Liquid Coconut Oil

No lauric acid diminishes the efficacy of coconut oil. Marketers claim the

liquid coconut oil is a great source of capra medium chain fatty acids. But in

the absence of lauric acid, why shouldn’t we consume other sources of capra

acids, such as animal milk?

Our recommendation is that you go for:

Physically refined coconut oil (expeller-pressed)

Fresh pressed virgin oil

Wet-mill fermented coconut oil

Finally, make sure that you go for glass jars when purchasing coconut oil (or

for any food item for that matter). Since health is our main concern, we

shouldn’t forget the many toxicity issues related to plastic. So go for glass jars

where possible, or at least pour the oil in a glass container once you reach

home.


Chapter Five: Coconut Oil and Your Health

The debate on the health benefits of coconut oil still wages on. In fact, it has

been going on for years and years. While user testimonials concerning the

health benefits of coconut oil number in the thousands, many in the medical

community are not really in the favor of coconut oil.

We will be discussing any purported corporate interests that may lie behind

this resistance to coconut oil. What we are going to do in this section is to

honestly look at objections from medical professionals and weigh them in

light of evidence.

The major objection is that since coconut oil is rich in saturated fats, increased

consumption can lead to coronary artery disease (CAD) and other related

medical conditions. We have already clarified this whole issue in Chapter

Three where we have busted some of the most popular myths related to

coconut oil.

But while it is true that coconut oil has a lot of saturated fats, the objection

comes from the incorrect assumption that they are harmful. In fact, there are

published studies out there that clearly state that the relation between

consumption of saturated fats and coronary artery disease is uncertain(Met).

Even WebMD, a leading medical website states:


‘Since coconut oil has a high fat content, there is concern that it might increase weight

if used in large amounts or that it might increase cholesterol levels. However, these

concerns have not been proven in scientific research’

Compare this with the fact that not only have thousands of people testified to

the health benefits of coconut oil, coconut is the way of life millions of people

around the world that live in tropical climates.

So let’s discuss a few health benefits of coconut oil. Staying true to the theme

of this book, we will be discussing those aspects of coconut oil that prove

beneficial for weight loss.

Health Uses of Coconut Oil

Boosting Energy

To start off, lauric acid present in coconut oil and other MCTs are transported

to the liver, where they are converted into energy instead of being digested as

fat. This significantly boosts your energy and will especially help you during

workout. Also consider the fact that since coconut oil regulates your

hormones as well, your metabolism also performs better.

Suppressing Hunger

Following what we discussed in the first chapter, the processing of medium

chain fatty acids in the liver also forms ketone bodies that suppress hunger


and reduces cravings. Once again, this helps you stick to your healthy diet

regime.

Burning Fat

Moving on, coconut oil not only reduces your daily calorie intake, but also

burns your fast faster, helping you get in shape quickly. It enhances the

body’s ability to digest food properly and also absorbs nutrients, which

ensures that you stay healthy even when quickly shedding weight.

Stabilizing Glucose

Coconut oil doesn’t burden your pancreas, as it can be absorbed easily

without digestive enzymes. This allows the pancreas to produce insulin

efficiently, and since coconut oil is saturated fat, it makes it easier for cells to

bind with insulin during the digestion process. As a result, your cells receive

the proper amount of glucose to support your daily activities. Once again,

more energy in your body ultimately helps you lose weight.

Side Effects and Interactions

They say everything is good in moderation, and coconut oil is no exception.

Coconut oil is generally safe for most people provided that it is consumed in

amounts commonly found in foods. Considering the fact that there is no

established scientific evidence of the benefits or drawbacks of using coconut


oil in large quantities, moderation seems to be a safe bet. Besides, the health

benefits mentioned above can be achieved with only a couple of tablespoons

of coconut oil every day.

Having said that, it is important to discuss whether there are any risks or side

effects associated with coconut oil.

High LDL

It has often been suggested that coconut oil increases total cholesterol and

LDL. However, there is little evidence to support this. In fact, published

research is contradictory at best, showing that coconut oil may actually

increase HDL levels without any effect on bad cholesterol. Also remember

that LDL may have its ill effects, you still need it for energy and muscle

development.

Pregnancy

Pregnant and breast-feeding women can safely use coconut oil in normal

amounts according to their diet. Anything more than this can be risky.

Interactions

Currently, there have been no reported negative interactions of coconut oil

with drugs or even with human organs. In fact, studies show that coconut


boosts the function of drugs (such as vitamin E) and organs (such as the liver).

Repeated Heating

As with any other oil, the risk of genotoxicity is present with coconut oil.

Polyaromatic hydrocarbons (PAHs) are well-known carcinogens. They are

usually associated with smoked meat, but evidence exists to prove their

presence in repeated heating of coconut oil (and even sunflower oil, soy oil,

palm oil etc.). And even while antioxidants present in coconut oil may resist

the effects of repeated heating, it does not remain immune from the presence

of carcinogens.

When You Should Consult Your Healthcare Provider

In this eBook, we have listed all information pertaining to coconut oil based

on careful research as well as personal observation. However, physical

conditions vary from person to person, and thus, no publication can be

considered the final word when it comes to health related issues.

When you start using coconut oil and experience any kind of sickness, nausea,

or physical pain, you should consult your healthcare provider immediately.

You should also let her know about your recent changes so that she can

accurately diagnose your problem.

There is a slight possibility that you make experience digestion issues. You


see, the immune system is not fully developed until we are at least 2 years old,

and the foods we start to consume at this point will be less problematic later

on because we have developed the antibodies for our immune system that

recognize these foods to be safe.

But most people do not consume coconut products in their diet while growing

up. So while a food may have proven benefits, you can never know that your

digestive system can tolerate it until you actually consume it. Of course, we

haven’t heard of any major digestive problems caused by coconut oil, but the

possibility does exist.

Also note that some people have reported trouble ingesting coconut oil, but

that can be overcome by mixing it with a food item or drink.

It should also be remembered that coconut oil can affect your skin negatively,

whether it is applied topically or ingested. It has been observed that coconut

oil clogs pores on some people’s skins, thereby aggravating their acne.

However, this depends on the individual’s skin type. Once again, this is

something that only a medical practitioner can successfully diagnose.


Chapter Six: Coconut Oil and Weight Loss

Top 5 Reasons You Should Always Avoid Fast Weight Loss

Diets

Fast weight loss diets have a number of hidden dangers and it’s not

surprising that you should avoid using them. If you still cannot figure out

why fad diets are bad for health, you need to read this.

Reason #1: You Will Eventually Gain Weight

Fad diets featured on the web, magazines and television shows claim that

they can help you lose weight without much effort. But this lack of effort is

what makes these diets suspicious. Still not sure what we are talking about?

Continue reading to find out more.

Ask any health expert or fitness guru and they will tell you that the most

effective way to lose weight and keep the extra pounds off is to make long-

term lifestyle changes. Yes, eating a healthy diet and exercising daily is really

important if you want to lose weight for good.

Needless to say, making drastic lifestyle changes is neither simple nor quick.

Sometimes you would not find the motivation and on other occasions, you

may be tempted to carry on with the plan further. Remember, patience and

perseverance is the key to living a healthy life. Now coming back to why you


should avoid fast fixes or fad diets.

When you try a fad diet, you will definitely lose the extra pounds in a matter

of days as promised by the advertisement. This is possible mainly because

you will be eating a very restricted diet for a specific period of time.

What’s unfortunate is that the weight you lose with fast fix diets is just water

weight. Once you get over the diet plan and go back to your normal lifestyle,

chances are that you will gain the weight back. This weight gain sadly, will

most likely be accompanied with a few additional pounds.

Reason #2: You End Up with a Faulty Metabolism

Most fad diets only allow a restricted amount of food at specific time

intervals. If you continue with the diet plan for a long period of time, your

natural metabolism gets messed up really bad. What’s worse is that your

body’s natural ability to ‘feel hungry’ or ‘feel full’ is also compromised and

these negative effects can continue even after you switch to a normal diet.

Reason #3: Your Body Gets Nutritional Deficiencies

Select any fad diet and you will be given a long list of restricted foods and

foods that are allowed. Some weight loss diets require that you cut down on

all kinds of carbohydrates and fats and this can lead to a serious nutritional

deficiency.


Your body requires carbohydrates and fats for normal functioning and

restricting two of the most important macronutrients from your diet isn’t the

healthiest thing to do.

Nutritional deficiencies can cause you to feel low, depressed, fatigued and

unable to work normally. Contrary to what most people think, not all

saturated fats and carbohydrates are bad for health. It is important that you

eat a nutritionally balanced diet if you want to have good health.

Simply put, sensible eating is a better way to lose weight and keep it off for

good.

Reason #4: It Involves Health Risks

Any weight loss expert would agree that nutritional deficiencies caused by

fad diets and fast weight loss fixes can also lead to a number of health

conditions.

Your hair, your muscles and your skin requires a good deal of nutrients such

as fats, vitamins, minerals and carbohydrate to remain healthy as well as

function normally. When you don’t get enough nutrients in diet or starve

your body, your hair, skin and nails start losing their health.

Hair loss, muscle cramps, brittle nails and dull skin are just some of the

negative consequences of fad diets. Since your body will be calorie deficient, it

will start looking for other ways to get energy. In other words, your body will


start digesting your muscles. This is actually detrimental to weight loss

because when you lose muscle mass, your body would burn lesser calories.

Reason #5: Fad Diets Have Low Adherence

Those of you who have tried fad diets would understand this better.

Following a restricted calorie diet plan isn’t the easiest thing to do and most

people end up with more ‘cheat days’ than they should.

Failure to stick to the diet plan is one reason dieters are not satisfied with the

weight loss results. Even you won’t be motivated to continue with the diet

plan if you don’t see great results. What happens next shouldn’t be difficult to

guess.

You go back to your old lifestyle and this sadly, results in even more weight

gain.

The bottom line is that like any other lifestyle change, losing weight also

needs to be done the right way. In addition, getting closer to your weight loss

goals is easy when you have the right ‘tools’ to help you with the task.


6 Ways Coconut Oil Helps with Weight Loss

When it comes to natural foods that can help you lose weight, coconut oil is

by far one of the best. As we’ve mentioned throughout this guide, coconut oil

benefits your body directly and weight loss is just one of the many ‘wanted’

advantages.

The ability of coconut oil to help you shed extra pounds has been researched

for quite some time now. From boosting metabolism to improving hormone

production, here are six ways in which coconut oil can help you lose weight.

Coconut Oil Boosts Your Energy Levels

Coconut oil is mainly composed of medium-chain triglycerides (MCTs),

particularly lauric acid. Your body doesn’t store medium chain fatty acids the

same way as long-chain or short-chain fatty acids contained in animal and

dairy products. Instead, they are transported directly to the liver where they

are metabolized and quickly converted into energy.

Why is this helpful for weight loss?

You can add 2 to 3 tbsp of coconut oil to your diet and when consumed in the

morning, coconut oil can keep your metabolism running quickly for the rest

of the day.


Coconut Oil Helps Control Hunger Pangs

As stated earlier, coconut oil bypasses the digestive system and goes straight

to the liver where it is converted into energy. Not only coconut oil intake

gives your energy levels a boost, the products of coconut oil metabolism (i.e.

ketone bodies) help reduce hunger pangs and excessive cravings.

Needless to say, when you can control your hunger pangs, you can lose

weight faster and more importantly, more effectively.

Here’s a friendly advice. You can add 1 to 2 tbsp of coconut oil to your diet to

feel fuller and cut back on the intake of ‘empty’ snacks or heavy calories

between meals.

Coconut Oil Helps Burn More Calories

Reducing calorie intake and losing weight faster just became easier. That’s

right. You can use coconut oil to lose weight fast and more importantly, get

into the best shape of your life without compromising your health.

When you add coconut oil to your diet, you actually improve your body’s

ability to digest food and absorb nutrients. In addition, the instant boost of

energy also fires up your metabolism and your body can easily burn more

calories.

Simply put, you can continue to burn excess fat with coconut oil even if you


eat less. What’s better is that coconut oil doesn’t make you feel fatigued, weak

or tired all the time.

Here’s another interesting fact. The main chemical constituents of coconut oil,

i.e. medium chain fatty acids are natural mood elevators. Regular intake of

coconut oil will make you feel better and you would also be less stressed.

Some people also report that they are motivated to take part in healthy

physical exercises and high-intensity cardio when they use coconut oil and

this helps them burn the pesky fat stores even faster.

What most people don’t know is that coconut oil has an amazing power to

burn the stubborn belly fat!

Coconut Oil Helps Balance Hormone Production

When you cut down on fats (as a part of your weight loss plan), your body

cannot properly synthesize the important hormones needed for normal

physiological functions.

Hormones, as you know are needed to regulate all critical functions of your

body including metabolism, digestion, mood, organ function and even mood!

The medium-chain triglycerides in coconut oil help your body synthesize the

main precursors for hormones and this chemical reaction takes place inside

your body.

Balanced hormone production will directly affect your body functions. You


will notice improved digestion, as well as a reduction in overall stress and

anxiety. Your energy levels will remain incredible for most parts of the day

and last, balanced hormone production can help you burn stubborn fat

accumulated around your waist, buttocks, and thighs.

Coconut Oil Helps the Body Absorb Nutrients More Efficiently

After reading through the guide, you know that coconut oil has the ability to

improve digestion and fire up your metabolism. Since your body requires fats

to absorb fat-soluble vitamins such as vitamin A, D, E and K, coconut oil is

one of the healthiest ‘natural fat’ options that are available. Absorption of

vitamin D in particular is important as it is required for uptake of other vital

minerals such as calcium, iron, magnesium, and zinc.

Eating coconut oil allows your body to absorb the vital nutrients it needs for

physiological functions such as maintaining healthy skin and bones, mood

elevation, brain activity and cellular regeneration.

Remember, your body requires vitamins to function optimally and coconut oil

can help you experience all the goodness vitamins have to offer. All you need

to do is enjoy a tablespoon or two of coconut oil every day and your body

shall be running smoothly like a well-oiled machine!


Coconut Oil Helps Stabilize Blood Glucose Level

Coconut oil is metabolized without the need for digestive enzymes and this

allows your pancreas to rest. And when your pancreas is less stressed, your

body is able to produce insulin and maintain your blood glucose level more

efficiently.

Coconut oil makes it easier for the pancreas to produce insulin and your body

cells receive just the right amount of glucose that is needed. How does this

translate into quick weight loss?

Well, the efficient production and use of insulin keeps your blood glucose

levels stable and you could actually use the available energy to breakdown fat

stores and lose weight.

Like any other good thing, you need to eat coconut oil in moderation. More

details on how much coconut oil you need to eat are coming up later in the

eBook.


Is Coconut Oil Better than other Oils?

We have stated time and again that coconut oil is different from other

saturated fats that are commonly obtained from animal and dairy sources.

Most animal and dairy products contain long-chain and short-chain fatty

acids, but coconut oil is mainly composed of medium chain triglycerides.

The Difference in Metabolic Pathways

All nutrients go through different metabolic pathways before they can be

used by your body. This is the reason why some foods are digested quickly

and others take longer time and more energy.

The biggest difference between medium chain fatty acids and other saturated

fats is that MCFAs are sent straight to the liver where they are converted into

energy and used right away. If MCTs are not used completely, they are never

stored in the body as fats. Instead, they are turned into ketone bodies.

Perhaps, the most wonderful property of coconut oil is that it is ‘thermogenic.’

Simply put, so you literally burn more calories as you eat coconut oil

compared to the same amount of any other fat. It was seen that the intake of 1

to 2 tbsp of coconut oil increased metabolism and calorie burning by almost

5%.

If you want to put your body into a fat burning mode, try replacing the fats


from olive oil or butter with medium chain triglycerides you find in coconut

oil.

Coconut Oil Helps Get Rid of Abdominal Fat

Several studies show that medium chain fatty acids lead to weight loss,

particularly around the abdomen. That’s right.

A medical study (AnO) conducted in obese men concluded that virgin

coconut oil is efficacious for waist circumferences reduction. 30 grams of

coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches.

Abdominal or visceral fat is the stubborn that tends to accumulate around

your waist and midsection. Sadly, visceral fat is one of the leading causes of

inflammation and other medical conditions such as diabetes and heart

disease.

Even a small reduction in belly or abdominal fat can have a very positive

influence on your health. In addition, you will also be surprised to see the

positive effects on your metabolic rate.

While the results may not be quite dramatic at the start, your body will thank

you when you add coconut oil to your diet. What’s more interesting is that

when combined with other weight loss strategies such as exercise and cutting

down on unhealthy carbs, weight loss by coconut oil can add up to a


significant amount.

Remember, coconut oil can help you achieve healthy weight loss, but it is

important that you use it the right way.


The Best Coconut Oil for Weight Loss

What is the best coconut oil for weight loss? Well, the answer to this question

will surely cheer you up.

Want to know more? You will be surprised to know that all varieties of

coconut oil are great for weight loss purposes. However, you need to make

sure that you choose a high-quality product from a reliable manufacturer to

avoid any health side effects.

Using virgin coconut oil is a good idea because the oil you will get will have

all the nutrients preserved. Furthermore, virgin coconut oil also undergoes

minimum processing, so you no longer have to deal with chemical residues.

How You Should Use Coconut Oil to Lose Weight

Coconut oil is a white solid below 76 degrees Fahrenheit. So, you are living in

a cooler region, you can heat coconut oil in hot water before using it as a

weight loss aid.

It is best to eat 1 to 2 tbsp of coconut oil at least 20 minutes before mealtime.

Doing this will make you feel fuller quickly and you would be satisfied even

with the smaller food portions.

If coconut oil is solid, simply place 1 to 2 tbsp of the white solid mass in a

large mug and add hot water. Stir well so that the oil melts and mixes with


water. You can then drink the water the same way as hot tea or coffee. Don’t

forget to check out exciting ways you can add coconut oil to your diet. More

information is coming up later in the guide.

Here’s a little description to help you decide the amount of coconut oil you

need to eat.

If you weigh between 90 to 130 lbs, use 1 tbsp coconut oil before each

meal and a maximum of 3 tbsp per day.

If you weigh between 130 – 180 lbs, use 1 ½ tbsp coconut oil before each

meal and a maximum of 4 ½ tbsp per day.

If you weigh more than 180 lbs, use 2 tbsp coconut oil before each meal

and a maximum of 6 tbsp per day.

Those of you who don’t want to drink ‘hot coconut oil’ can simply eat the

white solid (1 or more tbsp as required) and let the solid liquefy in your

mouth before swallowing it. Be careful – coconut oil can make you feel a bit

nauseous at first, but your body will slowly get used to it.


Pills or Real Oil: What Works Better?

Coconut oil capsules have become one of the ‘hottest’ health supplements and

you can use them as a convenient form of consuming coconut oil.

Why People Use Coconut Oil Pills

Tight job schedules and a busy lifestyle may not give you the time to hit the

gym or prepare ‘low calorie’ foods for yourself. Honestly, no one has the heart

to spend countless hours in the kitchen or extra money to spend on health

products.

Since we have simplified everything in life, it is time we simplify our health

supplements as well. And this is exactly where coconut oil pills can come to

your rescue.

Like smartphones and tablets, coconut oil pills too are easy to manage and

consume. Health experts around the world have been trying to come up with

easily consumable forms of oils since you cannot carry your bottle of oil

everywhere you go.

Imagine you open a bottle of coconut oil at your office and later find your

documents and laptop soaked in oil! The idea itself is horrific so let’s not

discuss it further.

Simply put, you may not gulp down coconut oil everyday and for this reason;


manufacturers of health products have decided to come up with coconut oil

capsules.

Remember, coconut oil capsules are ideal for those of you who want to

experience the goodness of coconut oil without wasting your time. Let’s now

see how you can use coconut oil pills.

How You Can Use Coconut Oil Pills

As you can guess, coconut oil pills can be taken like any other medicinal

capsules, pills, or tablets. These capsules or pills contain concentrated form of

coconut oil – sometimes they may contain additional minerals and vitamins.

Coconut oil capsules or pills can be filled with refined coconut oil, virgin

coconut oil or organic virgin coconut oil. You can find more information

regarding the oil that is filled on the product label.

Some manufacturers sell coconut oil in the form of soft gel pills. While many

products suggest that you should use 4-6 capsules daily, it’s always better to

get the dosage sorted with your healthcare provider.

Coconut Oil Pills – The Cons

You may be used to taking some sort of health supplements. Of course, taking

coconut oil in the form of capsules is convenient and time-saving, but some

people prefer consuming coconut oil in its natural form. Following are


reasons people prefer to use the more natural form of coconut oil.

Regardless of the claims made by the manufacturer, capsules or pills

cannot match the quality and effectiveness of fresh coconut oil.

Capsules are processed which means you may be eating a variety of

ingredients other than pure coconut oil.

Some soft gel capsules are hard to swallow and you might not like the

taste or smell of the capsule’s outer shell.

Manufacturers sometimes use refined coconut oil which may be lacking

all the nutrients contained in natural coconut oil.

You cannot use capsules the same way you use natural coconut oil –

imagine the hassle you would have to go through in order to perform

‘hair oiling’ or a ‘relaxing body massage’ using coconut oil capsules.

Here is the best part:

If you are asked to consume 3 tbsp of coconut oil daily, it would account

roughly up to 50g of coconut oil. This means you’ll have to take at least 50

1000mg capsules of coconut oil to fulfill that requirement and this can be

extremely costly when compared to regular coconut oil.


If you still cannot decide whether you should go for natural coconut oil or

coconut oil capsules, read the next chapter to know some exciting ways you

can add coconut oil to your diet.


Chapter Seven: 10 Ways to Add Coconut Oil to Your

Lifestyle

Now that you have a good idea of all the amazing health benefits that coconut

oil has to offer, we will now learn some effective tips and tricks on how you

can incorporate this wonderful gift of nature in your lifestyle.

For the sake of simplicity, we have divided these tips and tricks into 10 ways

so that you can follow easily. This is because not all of us have grown up with

coconuts in our diet, and thus you may need some help getting started.

Before we move on, it is necessary to repeat the advice given throughout the

book: You should consult your doctor before consuming coconut oil. Also, if

you experience any unusual symptoms in the first few days, consult a medical

practitioner immediately.

Also remember that while studies are yet to show any side effects of coconut

oil, you should consume no more than 2 tablespoons per day to be on the safe

side. Later on, your body will tell you how much you can take without any

problems, which means it is possible to consume daily intake of coconut oil in

the long run.

1. Eat Your Way to Great Health

Coconut oil is known to be high in terms of fatty acids, which are directed to


the liver upon consumption. Here these fatty acids are used as an instant

source of energy. You can simply eat a spoonful and enjoy all the health

benefits that coconut oil offers. Or you can top your toast with coconut oil

(with a sprinkle of cinnamon) for a healthy snack.

2. Cooking with Coconut Oil

One of the best and simplest uses of coconut oil is cooking. Coconut oil can be

used in all forms of cooking, such as sautéing and pan frying. So the next you

want to roast some winter veggies such as beets or sweet potatoes, toss them

with a combination of lemon juice, thyme, salt, pepper, and coconut oil.

3. Baking with Coconut Oil

Baking with coconut oil offers the same benefits as cooking just listed above.

The formula is simple: You just use ¾ cup of coconut oil as a substitute for 1

cup of oil that you normally used in baking (vegetable oil, olive oil, or even

butter). Apart from the health factor, there are other benefits of baking with

coconut oil, such as:

Baking with coconut oil is more cost-effective than other types of oil

The final baked items will have a unique and pleasant aroma that

cannot be replicated with other types of oil

Not to mention, coconut withstands heat impressively, making it a great


cooking option. This makes it an amazing substitute for butter, shortening,

and other vegetable oils. Thus, coconut oil helps you make lighter cookies,

brownies, cupcakes, and muffins, making it ideal for weight watchers and

health enthusiasts.

But remember that coconut oil is solid at room temperature, so you need to

melt it before use in most baking. A very simple technique is as follows:

Place the jar in a bowl or pan with very hot water

Let sit for a few minutes

Also note that when you are mixing coconut oil with cold ingredients, don’t

forget to stir it quickly. Otherwise it will solidify and make clumps. But even

in a solid form, coconut oil serves as a dairy-free option in recipes where you

cut solid butter or shortening into dry ingredients, such as with pie crusts.

Rule of thumb suggests that you can substitute coconut oil one for one with

any vegetable oil when baking. However, since butter provides extra moisture

to baked items, you may want to add in an extra dash or two of coconut oil to

achieve the same effect. Finally, you can also substitute half the butter for

coconut oil to limit any coconut flavor. In this case, nothing else needs to be

adjusted.


4. Add Coconut Oil to Smoothies, Yogurt, and Soups

Even cooking and baking seems arduous, there is yet another fun and simple

of incorporating coconut oil is lifestyle. If you love smoothie and blended

drinks, then coconut oil is a great add-on that you can try out. The same goes

for soups as well.

Of course, everyone loves caffeinated beverages, especially coffee. Well,

coconut oil can act as a creamer for your hot cup of coffee, tea, or cocoa,

helping you gulp in this amazing ingredient.

Pina Colada Recipe with Coconut Oil

Ingredients

20 g protein powder

3 ounces low-fat coconut milk

3 ounces pineapple juice

1/2 cup pineapple chunks (frozen)

Directions

Simply blend all ingredients together and serve.

(See another coconut oil based drink below)


5. Coconut Oil as Dressing

Our main focus in this eBook is to use coconut oil for weight loss. We have

discussed the inherent properties of coconut oil (boosting metabolism, aiding

digestion, and regulating blood sugar levels) that help you in this regard, but

there is yet another way in which you can use coconut oil for weight loss.

You see, coconut oil serves as an excellent dressing if you are on a diet or you

eat a lot of salad. The taste is amazing, and so is the aroma. However, the

greater benefit is that coconut oil when used as dressing will provide greater

absorption of nutrients with the vegetables in your salad.

6. Coconut Oil as Topping

Just like salad dressing, coconut oil also proves to be a great topping. Once

again, it is far healthier that your regular buttery topping. Plus, if you just add

a sprinkle of salt, you will get a topping that is both sweet and salty.

Amazing, isn’t it?

7. Make Some Popcorn

Pop it like it’s hot! Popcorn, especially homemade popcorn is a favorite snack

when we are watching movies or sports. Here is a simple popcorn recipe that

uses coconut oil:


Ingredients:

2 tablespoons coconut oil

1/3 cup popping corn kernels

Instructions:

Take a large pot with a tight fitting lid. Heat the oil over medium heat

Add 3 kernels and heat until they pop

Add the rest of the kernels and cover the pot with the lid

Shake the pot so that the kernels are coated with oil. Keep doing this

until you hear the popping

Keep the pot still for 5 minutes, or until the popping stops

Enjoy!

8. Coconut Oil as Health Supplement

Simply taking a teaspoon of coconut oil everyday can help you get you ‘good

fats’ that you need for better health. Contrary to widespread misconceptions

about coconut oil being unhealthy and dangerous for your heart, it is an

actually a healthy food that helps you system to run even better. We have

already discussed how coconut oil boosts energy, endurance, and metabolism,

but studies have shown that coconut oil can also help the body to better result


illness causing viruses and bacteria. In fact, coconut oil can also fight off

Candida, yeast, and fungus.

Moreover, coconut oil also causes releases antioxidants in the body that stop

damage to healthy fats and tissues. This is beneficial because oxidation is

considered to cause heart problems and even skin aging.

Note that the health benefits we are listing in this eBook have been focused

weight loss and healthy living, and are the ones you get by oral consumption

of this oil. But this doesn’t suggest that coconut oil benefits are restricted. Just

one example is its moisturizing benefits for the skin and hair. Since coconut

has the antioxidant vitamin E, it reduces the absorption of toxins and

pesticides to through your skin. This keeps your skin smooth and strong.

9. Make Some Mayonnaise!

Everyone loves some mayo with sandwiches, burgers, salads and what not.

However, store-bought mayo is not always the best option. For one thing, you

cannot always be sure of the quality unless you get established brands. But

even then, store-bought mayo is made with vegetable oil as base.

Many people think vegetable oils are healthy (you know because they are

‘vegetable’-based). However, the composition of fatty acids in vegetable oils

can cause serious harm to our health. For thing, there are several oils in the

market labeled as ‘vegetable’, but they are not natural since the seeds are


processed. These contain excess amounts of Omega-6 polyunsaturated fatty

acids, which are biologically active fats. This makes healthy plant oils like

olive oil or coconut oil far healthier in comparison.

Also remember that the processing involved in making industrial vegetable

involves various chemicals and highly toxic solvents. But even if you are

going for cold pressed vegetable oil, there is still the problem of excess

Omega-6 fats. Our evolutionary makeup doesn’t naturally respond to these

processed substances, which leads to a host of health issues, such as

inflammation, obesity, asthma, eczema, and even psychological conditions

like depression.

But you still mayonnaise, right? So the best bet is to make your own mayo at

home with coconut oil. It’s delicious and healthy. Here’s a simple recipe:

Coconut Oil Mayonnaise (1½ cups)

Ingredients

1 pastured egg

2 pastured egg yolks

1 tablespoon Dijon mustard

½ cup virgin coconut oil

1 tablespoon plain whole milk yogurt


Juice of ½ small lemon

½ tsp sea salt

½ cup organic olive oil

Pepper to taste

Instructions

Mix eggs, yolks, salt, pepper, mustard, and lemon juice in a food

processor. You can also use a blender for this purpose

On low heat, melt the coconut oil just enough to make it liquid. Make

sure it does not become too hot

Keep the food processor running a low speed and slowly pour in the

oils

Pour the oils slowly in thin streams

Once the oils are emulsified, add in yogurt. You can also add 1

tablespoon whey if you like

Refrigerate

Now you can use this mayo whenever you want. Adding whey is optional,

but it is a good idea to add it to the mix if you want to use your mayo over a

month or even longer. Of course, having mayonnaise is not technically a

weight loss strategy, but whenever you get the craving, you will have natural,


tasty, and chemical free mayo in your fridge!

10. Coconut Oil and Your Fitness

We have discussed how coconut oil can become a great add-on for your

smoothies, soup, and coffee. However, coconut oil can also enhance your

fitness. If you work out regularly and consume protein-rich meals, snacks,

and shakes for pre and post-workout nutrition, this presents yet another way

of bringing coconut oil in your lifestyle. Fitness is an integral part of weight

loss, and in that respect, coconut can greatly enhance your workout, be it

muscle or endurance training.

You see, the MCTs present in coconut oil burn body fat while also preventing

muscle loss at the same time. But that is not all. Since coconut is a natural

energy booster, it will energize you without any crashing effects that other

substances (such as sugar) offer. For people doing muscle training, coconut

oil helps to burn fat while growing muscle mass. When you supplement your

diet with MCTs, the body drops weight in a safe way known as ketosis.

So how to get coconut oil into your fitness food? This is every easy,

considering the dynamic nature of coconut oil. Here is a simple recipe for a

banana protein shake with coconut oil as an ingredient. This is great pre-

workout drink:


Ingredients

Vanilla protein powder

1 banana (frozen)

¾ cup water

2 tbsp coconut oil

1/3 cup coconut milk

2 tbsp peanut butter

1 dash xanthan gum

1 dash guar gum

Instructions

Place all ingredients (except coconut oil) in a blender

Put blender on low speed

Pour the oil in a steady stream

Blend until smooth

Enjoy!


Chapter Eight: Conclusion

Now that we have reached the end, here’s hoping that you enjoyed reading

the guide. You are now aware of the health benefits of coconut oil that include

skin care, hair care, weight loss, boosted energy levels, improved immune

system, cholesterol level control and perfectly regulated metabolism.

Coconut oil once was used extensively in tropical countries, but now it is

slowly becoming increasingly popular in western countries. As a result of the


amazing benefits mentioned earlier, people who weren’t a huge fan of

coconut oil have also started using it.

That’s right. Coconut oil is almost 90% saturated fats, but the situation is not

as bad as it sounds. Your opinion must have changed after reading this guide

– isn’t it so?

Remember, coconut oil is one of the nature’s best gifts and it is time you start

using it. As stated earlier, there are different varieties of coconut oil for

different purposes.

The chemical properties of different coconut oils are not very different from

each other. However, chemical properties can be changed if you mix coconut

oil with some other base, ingredients or additives. Below is a brief description

to help you understand the type of coconut oil you need to buy.

Purpose and Preferable Coconut Oil

Cooking – Refined Coconut Oil

Weight Loss – Virgin Coconut Oil

Healthy Body, Immune System –Virgin Coconut Oil, Organic Coconut Oil

Body Massage – Refined Coconut Oil

Hair Care – Refined Coconut Oil

Medicinal Uses – Virgin Coconut Oil, Virgin Organic Coconut Oil

Needless to say, make sure you buy the most hygienic and highest quality


coconut oil for edible and medicinal uses. You should avoid using unrefined

oil, but if that’s the only option available, just use it for external applications

like hair care and body massage.

How to get the most out of this book?

As you already know how wonderful coconut oil is in terms of weight loss

and other health benefits, you should always be aware that each of us is

different and coconut oil should only be used after consultation with your

healthcare provider.

You must substitute the coconut oil for an equal amount of other fats that are

already in your diet. E.g. Use coconut oil for cooking instead of using butter

or other unhealthy cooking oils. If you're simply just adding coconut oil to

your existing diet, you're just adding extra calories that any potential

thermogenic effect won't make up for. So the best way to get the advantage

from coconut oil is you must swap out another fat source in your diet for an

equal amount of coconut oil. To get the best weight loss results, it is

recommended that you should do some form of exercise such as walking,

running, and jogging or weight training at least 2-3 times per week.

Hope the information mentioned in this guide was of some help to you. If

you’ve got any suggestions, comments or feedback, feel free to get in touch.


Bibliography

An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in

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Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation

[Online]. - http://www.sciencedirect.com/science/article/pii/S0009912004001201.

Copra [Online]. - https://en.wikipedia.org/wiki/Copra.

Hypocholesterimic effects of cold and hot extracted virgin coconut oil (VCO) in comparison

to commercial coconut oil: Evidence from a male wistar albino rat model [Online]. -

http://link.springer.com/article/10.1007/s10068-013-0244-0.

Meta-analysis of prospective cohort studies evaluating the association of saturated fat with

cardiovascular disease [Online]. -

http://www.ncbi.nlm.nih.gov/pubmed/20071648?itool=EntrezSystem2.PEntrez.Pubmed.Pubme

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Virgin Coconut Oil Effective in Treating Diabetes [Online]. -

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More reference: http://howtousecoconutoilforweightloss.com/coconut-oil-scientific-

studies-research-and-more-reference/

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