Coconut Oil & Keto Diet (2024)

FAQs

How much coconut oil should I eat on keto? ›

Aim for two to three tablespoons per day, but consider the amount of other fats in your diet. For ketosis, fats must provide about 75 percent of daily calories. Try our app to track your nutrient intake. But since fats are very satiating, it's very hard to overeat them.

Although coconut oil contains four types of MCTs, around 50% of its fat comes from the kind known as lauric acid. Some research suggests that fat sources with a higher percentage of lauric acid may produce a more sustained level of ketosis. This is because it's metabolized more gradually than other MCTs.

Healthy fats.

Some people drink coffee containing MCT oil, ghee, coconut oil, or butter during their fast. Oil breaks a fast, but it won't break ketosis and can tide you over between meals.

You can use olive oil instead of coconut oil in a ketogenic diet. In fact, given the overall health benefits of extra virgin olive oil, it may be the better option to choose. Extra virgin olive oil is incredibly versatile and can be easily used in a ketogenic diet.

Studies on coconut oil for weight loss have been inconsistent. Some studies have shown that coconut oil may reduce belly fat and lower BMI, but some have not. It's also important to note that to date, all of these studies have been short-term.

Due to it's high saturated fat content, it's best to stick to no more than two tablespoons (28 grams) a day. If you're interested in trying coconut oil, it's best used in medium-heat cooking such as sautéing or baking. It should be stored at room temperature in the cupboard to keep it pliable.

Fasting for 12 hours is the fastest way to get into ketosis. 3 When you're initiating a very low-carbohydrate ketogenic diet, the fewer carbs you eat in the first 24 hours and the next few days, the more quickly your glycogen reserves will get depleted and the faster you'll get into ketosis.

Bottom line. Coffee with coconut oil is an excellent way to start the day. As a low-carb, high-fat drink, it can give a variety of health advantages to people on keto and non-keto diets.

“In other words, try and enjoy it black.” But if having your coffee plain isn't your thing, try adding a sprinkle of cinnamon, touch of nutmeg, a tiny bit of cocoa, a sugar alternative, or low-calorie sweetener like Splenda.

Does co*ke zero break a fast? ›

In short, no, diet sodas that are truly calorie free will not disrupt your fasting state. However, you should consume them with caution because they cause your body to respond as if you consumed real sugar, which gets in the way of burning fat!

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

However, if you're doing keto for weight loss, you'll want to limit your coconut oil intake. It's a very calorie-rich food, packing 120 calories per 1 tablespoon (14 grams) ( 5 ). Even on the keto diet, you won't lose weight if you eat more calories than you burn.

Coconut oil is largely made up of medium-chain triglycerides (MCTs). These particular types of fats actually boost fat burning. When combined with the ketosis process, you've got a winning combination. Adding coconut oil has actually been shown to speed up the fat burning of the keto diet.

You can use coconut oil when cooking, roasting, and baking or as an ingredient in keto fat bombs. But because it is a source of saturated fat, you'll want to limit your intake.

Coconut oil is a zero-carb, high-fat food that is perfectly fine for the ketogenic diet. Yes, coconut oil can be used in the ketogenic diet. Coconut oil that is extra virgin, expeller-pressed, cold-pressed, or organic is ideal for the keto diet because it has no carbs and is abundant in good fats.

As per a study, consuming 2 tablespoons or 30 ml of coconut oil in a day is enough. You can take up to 39 ml of oil depending on your calorie intake of the day.

One level tablespoon of coconut oil weighs 13.6 grams.