Are you loss your confidence because of overweight? Are you a person who is struggling with weight-loss diets without lasting success ? If you said Yes!, you might be one of the millions of people who have struggled to lose weight with low-fat dieting and failed. Do you know that two-thirds of people who lose weight on low-fat dieting gain it all back within one year. The research shows that 97% of these people become fat again (Fife, 2002). This is amazing failure rate, isn't it? People are misunderstood about eating fat. They understand that eating low fat diet or non-fat cause weight loss.In fact, fat and calorie intake has decreased, we are heavier than ever before.
The simply reason is that you consume not enough fat. Low-fat, non-fat and low-calorie food are difficult to maintain in our body for any length of time. In order to keep weight off, imagine that you must continue to limit what you eat and starve yourself the whole time. Most people eventually return to old eating habit and they seem to overeat at the next. Newer research has shown that "those who get an adequate amount of fat in their diets generally eat less than those to try to reduce fat intake" (Fife, 2002). This is because fat slow the emptying of the stomach so that you feel full longer. You will less hungry and automatically reduce eating appetites and lowering food consumption. Although fat contains calories more than protein or carbohydrate, it stops a behavior of eating appetites which increase daily total calories and cause of obesity. Therefore, an sufficient amount of fat in the diet is vital for effective and permanent weight loss.
Which fat is suitable for weight loss ?
Our bodies process and metabolize fats differently depending on fat molecule's size. Researchers at McGill University (Quebec, Canada) suggest the special type of dietary fat to treat/prevent obesity, is a fat which rich in medium-chain triglycerides (MCT). MCTs have been shown to suppress appetite, an ability of obvious benefit for those attempting to lower their intake of total calories. In one 14-day study, six healthy male volunteers were allowed unlimited access to one of three diets: a low MCT diet, a medium MCT diet, and a high MCT diet. Caloric consumption was significantly lower on the high MCT diet. The researchers noted that substituting MCTs for other fats in a high-fat diet “can limit the excess energy intakes and weight gain produced by high-fat, energy-dense diets.”
MCT is mostly found in coconut and palm kernel oils while the vast majority of fats in most all vegetable oils used in cooking and food preparation entirely consist of long-chain triglycerides (LCT).
Why Coconut Oil?
In a recent study published in the Journal of Nutrition researchers reviewed all the published studies to date on MCT and weight management. These studies demonstrated that diets containing MCT result in an increase in energy, a rise in metabolism, increase burning of calories, decrease in food consumption, lower body fat mass, and reduce body weight. Because of these effects, the authors of this study recommend using oils containing MCT, such as coconut oil, as a means to lose excess body fat, control weight, and even treat obesity.
One of the reasons why coconut oil is effective in reducing body fat and lowering weight is because coconut oil contains fewer calories than any other fat . For this reason, it has gained the distinction of being the world's only natural, low-calorie fat. When you use coconut oil in your food preparation, you can eat the same types of foods as you normally do yet consume fewer calories.
The fact that coconut oil contains fewer calories, however, is not the main reason it has gained a reputation as a low-calorie fat. Its advantage in weight management is due primarily to its affect on metabolism. Medium-chain triglycerides in coconut oil are smaller than other fats and, therefore, digest very quickly, so quickly in fact, that the body uses them as an immediate source of fuel rather than pack them away in storage inside our fat cells. MCT are used to produce energy much like carbohydrates and, therefore, they do not circulate in the bloodstream like other fats. For this reason, they do not supply fat to fat cells or contribute to weight gain.
One study evaluated the body weight and fat storage for three different diets-a low-fat diet, a high-fat diet containing LCT and a high-fat diet containing MCT. Calorie content in the diets were elevated to induce weight gain. The testing period lasted for 44 days. At the end of that time, the low-fat diet group had stored an average of 0.47 grams of fat per day, and the LCT group 0.48 grams/day, while the MCT group deposited only 0.19 grams of fat per day. The MCT group had a 60% reduction in the amount of body fat stored as compared to the other diets.
Because MCT are used by the body as a source of fuel to produce energy, they have a stimulatory affect on metabolism. Studies have shown that MCT boost metabolism, thus increasing the body's use of calories. As a result, calories obtained from all the foods we eat are burned up at a higher rate, so that fewer remain to be packed away as body fat. This boost in metabolism remains elevated for as long as 24 hours after eating a meal containing MCT. So you enjoy an increased level of energy and continue to burn calories at an accelerated rate for many hours after the meal.
This increase in metabolism also leads to a rise in body temperature. People with low thyroid function report that after using coconut oil, their body temperature rises to normal levels and remains elevated for many hours. Temperatures in such people can rise 1 or 2 degrees or more depending on the amount of oil they consume. Those people who are overweight because of low thyroid function can utilized the metabolic stimulating action of coconut oil to help them shed excess pounds.
Another interesting feature about coconut oil is that it helps to decrease total food and calorie consumption. Coconut oil is more satisfying than other fats. When added to meals people tend to eat less food and feel fuller longer so they don't eat as much at the next meal. For example, in one study women were given a drink which contained either MCT (from coconut oil) or LCT oil. Thirty minutes later they were offered lunch in which they could choose and eat as much as they wanted. The women who had the MCT oil before the meal ate less food, and as the authors of the study stated, "significantly decreased caloric intake in the lunch".
In another study a group of normal-weight men were fed a meal for breakfast differing only in the type of fat used. Later, food intakes at lunch and dinner were measured. Those eating breakfasts containing MCT ate less at lunchtime. At dinner there was no difference. This study showed that when MCT were eaten at one meal, hunger is forestalled for longer and less food is eaten at the next. Also important, was that even though subjects ate less at lunch, they did not make up for it by eating more at diner. Total daily food intake decreased.
Studies have shown that when oils containing MCT are used in place of other fats in the diet people can lose as much as 36 pounds a year even when total calorie consumption remains the same! Simply changing the type of oil used in food preparation can bring about a dramatic reduction in body fat and weight without changing the way you eat or the amount you consume. I see this happen all the time. When people switch from using vegetable oils to coconut oil they lose excess body fat without even dieting.
Changing the type of oil you use in meal preparation is a simple step you can take to lose weight. Since no other lifestyle or dietary changes are needed to get results, you can lose weight without suffering from hunger or struggling with weight-loss diets. For this reason weight loss can be easy and permanent.
Ingle, D.L., Driedger, A., Traul, K.A. and Nakhasi, D.K. 1999. Dietary energy value of medium-chain tryglycerides. Journal of Food Science, 64(6):960-963
Fife, B., 2002. Eat Fat, Look Thin: A Safe and Natural Way to Lose Weight Permanently, Piccadilly Books, Ltd., Colorado Springs, CO.
Fife, B., 2002. The Fat That Can Make You Thin, Coconut Research Center, [Online]. Available at: < http://www.coconutresearchcenter.org/article10065.htm> [Accessed on 10 October 2010]