Great Way To Lose Fat With Coconut Oil Ketogenic Diet Ideas

Using coconut oil on ketogenic diet is very effective in losing weight and it should be included in every diet that is low-carb. The biggest benefit of this oil is the ability to use more energy and that’s how you burn fat even faster. Also, it keeps you full and you don’t have cravings for food. 

Besides losing weight, it reduces the abdominal fat that is known as visceral fat, and it simply makes you healthier.

Other benefits that you get from coconut oil

  1. It boosts your immune system and helps you fight infections off
  2. It helps your body produce coconut oil ketones and by that, it enables you to get into ketosis which has other benefits
  3. It makes your thyroid healthier and it has an anti-inflammatory effect
  4. Also, it reduces your cholesterol and it lowers the risks for heart conditions
  5. It protects your hair and it is a fantastic moisturizer

Now, is coconut oil good to add in a Ketogenic diet?

Do you have problems getting your body into ketosis? You should add coconut oil into your diet to achieve ketosis faster. It has MCTs(triglycerides) that improve the production of ketones.

Some people who are on a strict Ketogenic diet don’t eat carbs, and their form of energy is the consumption of coconut oil.

The liver transforms medium-chain triglycerides into ketones that are used for creating energy. The good thing here is that the ketones aren’t stored in the body but just produced when needed for use. Also, MCTs are excellent fat burners because they are thermogenic

You should try taking coconut oil before you go to the gym instead of eating snacks that contain sugar. You can also increase your MCTs by drinking coconut oil coffee and by eating some coconut milk.

MCT oil vs coconut oil On keto

You get MCTs from coconut oil. These are fats that are saturated so that our body can digest them very easy. They act differently when consumed and they travel directly to the liver where they are used to make energy. You can also find MCTs in palm oil and butter but in small quantity.

Professional athletes use MCTs to enhance their performance and also to lose fat. If you don't mind the stomach discomfort, you can ingest pure MCTs as a supplement form.

Can everyone use coconut oil?

There are cases where people who follow low ketogenic diets have high levels of cholesterol. Even though there are a lot of studies that show no connection between cholesterol and heart diseases, experts say that high cholesterol levels may induce heart problems. 

Just because there isn't a definite proof, it doesn't mean that it is safe for everyone to ingest unlimited amounts of saturated fats. Also, people with hypercholesterolemia should be careful if they follow this coconut oil keto diet.

The majority of people won’t experience the extreme levels of high cholesterol, but there are a few that do (around thirty percent). This hasn't yet been found out, maybe it's the genetics or some hidden factors. Nevertheless, you should be careful when going on a low carb diet.

How to use coconut oil in recipes

First, you should know that coconut oil has a high point of smoke and it can be used efficiently to bake and roast. Also, it can be used to make some high protein snacks and some candies to nibble on before a workout. 

Here you can find some coconut oil keto recipes:

  • Fat Bombs 


  • One can of coconut milk
  • Three-quarters of coconut oil
  • One cup of unsweetened coconut flakes
  • Twenty drops of liquid stevia


First, you will have to add coconut oil to a large bowl and put it in the microwave for about 20 seconds until it melts. Then you add coconut milk and stevia to the warm coconut oil. Then you mix it until it combines. And for the finish, you just add the flakes and mix it all up.  Now just pour the mix into the molds and freeze it for an hour and they are ready to be eaten!

  • Chocolate coconut candies


  • Three-quarter cups of confectioner’s sugar
  • Three-quarter cups of shredded coconut 
  • One cup of almonds(chopped)
  • Half a cup of sweetened milk
  • Two cups of half sweet chocolate chips
  • Two tablespoons shortening


Take a large bowl and mix the sugar, chopped almonds, coconut, and milk. Then shape the mix into little balls, put them in the refrigerator, and take them out in 20 minutes. While the balls are cooling, melt the chips in a microwave then stir them and put them back for an additional of ten to twenty seconds. You should then take the balls from the fridge and dip them into the mix. They are ready to eat now!

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Keto coconut oil refined or unrefined

The main difference between these two is that the refined coconut oil is dry milled(the coconuts are baked before the oil is extracted and the oil is bleached) and on the other side the unrefined coconut has gone through a process that is called wet milling(the oil is taken out of fresh coconuts put into a centrifuge and it doesn’t involve bleaching).

Refined oil

It is an oil with a mild taste and it is clear. It is perfect for cosmetic use like a hair conditioner. Some version of this oil is added with partially-hydrogenated fats. 

When buying you should check the label if it has these fats because they are unhealthy. This kind of oil is good for baking because it has a high smoking point. If you want something natural, then this isn’t the one for you.

Unrefined oil

This kind of oil is the least processed one, it is also known as virgin or pure. It has better flavor and it actually tastes like coconut. When the oil is processed, it loses its polyphenols and MCTs(which give the oil its antioxidant and anti-inflammatory features).

When boosting your health, this is the oil made for you, and it is as natural as you can get it. This one is good for frying because it has a higher smoke point then the refined one. It is also a bit more expensive.


These are some of the reasons why you should involve coconut oil in your diet. It can be delicious but yet it can help you lose some weight. Also, if you are an athlete, it can boost your performance and make you even better at what you do. Just be careful when ingesting coconut oil if you have problems with cholesterol.

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