Coconut oil has become widely popular for good reason: besides its uses on skin and hair, it may also help with weight management. In places where coconut is a dietary staple, people often enjoy better overall health. Taken internally, coconut oil has been linked to improved brain function, reduced seizures, and the ability to fight certain harmful microbes.
A small daily amount—one or two tablespoons—may boost calorie burn by around 5% and help curb appetite. Researchers also report that coconut oil can reduce abdominal fat, and many people find it makes them feel fuller between meals.
One easy way to add coconut oil to your morning routine is to blend it into coffee. “Bulletproof” coffee—coffee mixed and blended with a tablespoon or so of coconut oil—creates a creamy, frothy drink and delivers medium-chain triglycerides (MCTs) that can aid fat burning. Don’t just stir the oil in; blending emulsifies it so you don’t get an oily film on top.
Coconut oil can also help improve the appearance of cellulite. Try dry brushing: apply a small amount of oil to the area and gently brush with a natural bristle brush, stroking toward the heart to boost circulation. Another option is a coffee scrub: mix used coffee grounds with enough coconut oil to form a paste, massage into the skin in the shower, then rinse. Store any leftover scrub in a covered container.
In baking, one tablespoon of coconut oil can often replace one egg. While a tablespoon of coconut oil has more calories than a large egg, the MCTs it contains may help suppress appetite and support fat burning. Swapping coconut oil for other cooking fats gives you similar calories but the added metabolic benefits.
Coconut oil is versatile for cooking. Virgin, unrefined oil has a coconut flavor that works well in sweet or tropical dishes; refined coconut oil has a milder taste and suits savory cooking. It also tolerates higher heat than olive oil, so it keeps more of its beneficial properties when sautéing. Try using it to crisp greens or roast vegetables. For simple kale chips: toss torn kale leaves with a little coconut oil and a pinch of salt, spread in a single layer on a baking sheet, and bake at moderate heat until crisp.
If you need a quick, steady energy boost during the day, a tablespoon of coconut oil can be a convenient option. You can add it to smoothies, include it in homemade snacks like energy bites or fudge, or cook small snacks with it to get both energy and the potential fat-burning benefits of MCTs.
