Ketogenic diet is known to involve very low-carb, moderate-protein, and high-healthy fat intake. Coconut oil is perfect for a keto diet because it's pure fat.
Consuming coconut oil on a keto diet is a great way to achieve full ketosis—a metabolic state in which the body uses fats as fuel source, instead of carbs.
However, some people may experience some side effects of keto diet, also known as the “keto flu,” as they start transitioning into ketosis.
Symptoms of ketosis flu may include bad breath, headache, and digestive issues. These keto flu symptoms typically subside in a matter of a few days, but in some cases, they may last longer.
Despite the keto flu, keto dieters are still aiming to achieve ketosis. Why? Simply because ketosis may have several potential health benefits, including weight loss and lower blood sugar levels.
Coconut Oil on a Keto Diet
Offering some impressive health benefits, coconut oil has been shown to boost HDL (the “good”) cholesterol, reduce hunger, and increase metabolism.
However, many people are not sure how to and how much coconut oil to consume per day.
Here we explain how to and how much coconut oil you can include in your diet.
Dosages Used in Studies
Several studies have investigated the coconut oil’s potential health benefits, most of which are attributed to its high medium-chain triglyceride (MCT) content.
Percentage Dosages
Sometimes the amount of oil given was a percentage of total calories, varying from individual to individual.
Three similar studies showed that butter and coconut oil combined were the main sources of fat in a 40% fat diet. Significant temporary increases in calorie expenditure and metabolic rate were observed in normal-weight women.
A study examining the effects of different fats on cholesterol levels found that a diet with 20% of total calories from coconut oil raises LDL cholesterol less than butter. Moreover, it also raised HDL cholesterol in women but not in men.
Fixed Dosages
Meanwhile, other studies presented each participant consuming the same amount of oil regardless of their intake of calories.
One study in overweight or obese people taking 30 ml (2 tbsp) of coconut oil per day for 4 weeks observed an average of 1.1 inches waist loss.
What’s more, these participants experienced weight loss without deliberately having calorie restrictions or increasing physical activity.
Another study in obese women who took 30 ml (2 tbsp) of soybean or coconut oil, while following a calorie-restricted diet, observed reduced waist sizes and increased HDL cholesterol. The control group in the same study had the opposite response.
How to Eat Coconut Oil
There are many different ways to include coconut oil in your diet.
Use it for Cooking
With almost 90% of its fatty acids saturated, coconut oil is extremely stable at high temperatures, making it ideal for cooking. What’s more, it has a high smoke point 350°F (175°C).
To keep the oil pliable, it is better stored in a cupboard, rather than in the refrigerator. It melts at 76°F (24°C) but semi-solid at room temperature.
The oil may become very solid during the colder months, making it difficult to scoop out of the container. But you can whip it with an electric mixer or in a blender should it become very solid.
Here are some cooking ideas for you to consider.
Popcorn. You can drizzle melted coconut oil on air-popped popcorn.
Sautéing or stir-frying. You can use a tablespoon or two of this oil to cook eggs, fish, meat, or vegetables.
Baking. You can use it to coat meat or poultry before rubbing with seasonings.
Use it in Recipes
Coconut oil is an ideal substitute for oil or butter. In fact, you can have a 1:1 ratio in most recipes. But make sure to put cold ingredients, like milk or eggs, in a room temperature before blending for smooth mixing.
Below are some recipes featuring coconut oil.
Sautéed onions, zucchini, and squash
Coconut chicken Thai curry
Strawberry and coconut oil smoothie
Add to Tea or Coffee
Another great way to include coconut oil into your diet is to add to your coffee or tea. Aim for just a small amount, ~ 1–2 teaspoons. Here is a quick tea recipe that uses coconut oil.
Cocoa chai tea for one
Chai tea bag
1 tbsp cream or half and half
1 tbsp unsweetened cocoa powder
1 tsp coconut oil
Stevia or other low-carb sweetener to taste
Instructions
- Pour a boiling water over the tea bag.
- Let it steep for 2–3 minutes.
- Remove the tea bag.
- Add the remaining ingredients and whisk until mixed well.
How Much Coconut Oil Per Day?
Studies found that a 30-ml (2-tbsp) coconut oil can be an effective dose. In fact, it was shown to reduce belly fat, benefit weight, and improve other health markers.
Depending on the calorie intake, some studies used up to 39 grams (2.5 tbsp) per day.
Two tablespoons of coconut oil hold ~ 18 grams of MCTs, which is within the range of 15–30 grams that has been found to increase metabolic rate.
Consuming 30 ml (2 tbsp) per day is a reasonable amount that provides area for other healthy fats in your diet, such as extra virgin olive oil, avocados, and nuts.
To avoid experiencing nausea and loose stools that may come with high coconut oil intake, you need to start slowly, i.e., taking 1 teaspoon per day and slowly leveling up to 2 tablespoons per day over a week or two.
What About Supplements?
Coconut oil can also come in a capsule form, which may seem more convenient, especially during travels.
But there’s a distinct downside in taking the capsule form, i.e., you need to take ~ 30 capsules per day in order to get 30-ml coconut oil per day. This is because most capsules contain only 1-gram coconut oil per capsule.
This is not realistic for most people. So using coconut oil for cooking or including it in recipes or adding it to your tea or coffee is a great idea.
Calories Still Count
Although coconut oil brings valuable benefits, there are limits as to how much you should take because each tablespoon holds 130 calories.
Moreover, even though MCTs may help boost metabolic rate slightly, consuming more calories beyond what is required could still result in weight gain.
Research has shown coconut oil to be most effective when used in place of less healthy fats in the diet, rather than adding it on top of the fat that you are consuming.
Taking two tablespoons (30 ml) of coconut oil per day seems to be the best strategy to optimize health.
Conclusion
Coconut oil, which is a natural source of medium-chain triglycerides (MCTs), provides several health benefits.
You can enjoy these benefits when you include 2 tablespoons of coconut oil per day in your cooking or in any recipes you prepare that may be perfect with coconut oil. It’s also a great addition to your tea or coffee.
