Ah, the age-old coconut oil conundrum: Can something that looks like butter actually help you burn fat? It sounds like wishful thinking, like eating cake to lose weight. But here’s where science gets surprisingly on board with your coconut oil dreams.
Let’s break it down, with facts, not fluff.
What’s In Coconut Oil That Could Possibly Burn Fat?
Coconut oil is about 90% saturated fat—but before your inner health alarm goes off, remember: not all saturated fats are created equal.
The key player here is something called MCTs—medium-chain triglycerides. Coconut oil is particularly rich in one kind: lauric acid, and it also contains smaller amounts of caprylic and capric acids.
MCTs are a different beast compared to the usual fats (aka long-chain triglycerides) you find in cheese, meat, and vegetable oils.
How Do MCTs Encourage Fat Burning
1. They’re Quickly Metabolised For Energy
MCTs take a shortcut in your body. Unlike long-chain fats, they go straight from your gut to the liver and are converted into immediate energy, kind of like carbs, but without the sugar spike. This means they’re less likely to be stored as fat.
2. Might Boost Metabolic Rate
Several studies suggest that MCTs can increase the number of calories your body burns at rest. In a 2003 study, people consuming MCTs burned about 120 more calories per day than those eating longer-chain fats. That’s basically a 20-minute walk without moving.
3. May Promote Satiety
MCTs may help you feel full faster. One study found that people who consumed MCT oil in the morning ate significantly fewer calories throughout the day compared to those who had olive oil. Less mindless snacking = potential fat loss.
Is Coconut Oil The Same As Pure MCT Oil?
Not quite. Here’s the catch.
Coconut oil contains MCTs, yes—but only about 54–62% of it is true MCTs. Of that, lauric acid makes up the majority. Lauric acid behaves somewhere between a medium-chain and a long-chain fat. So while it does have benefits, pure MCT oil (the kind used in fitness and keto communities) has a more concentrated effect.
That said, coconut oil is still one of the best natural sources of MCTs you can get in a whole-food form.
How to Use Coconut Oil for Fat-Burning Support
- 1–2 tablespoons per day is plenty.
- Use it to cook your eggs or vegetables instead of vegetable oils.
- Add a spoon to your coffee or smoothies if you’re into keto-style mornings.
- Use it before a workout for a quick energy boost.
- Avoid heating it to super high temperatures—medium heat is best to preserve nutrients.
Does That Mean Coconut Oil Promotes Weight Loss?
Let’s get real: No single food burns fat on its own.
But here’s what coconut oil can do:
- Support a healthy metabolism
- Help you stay full longer
- Give you clean-burning energy (great for workouts or intermittent fasting)
-
Reduce reliance on sugary or carb-heavy snacks
However, if you’re pouring it into everything thinking it’s a free fat-burning miracle, sorry to disappoint. It’s still calorie-dense (about 120 calories per tablespoon).
Moderation is key. You want it to replace less healthy fats in your diet, not be an extra on top of everything else.