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{"id":36061,"date":"2018-02-27T15:26:34","date_gmt":"2018-02-27T15:26:34","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=36061"},"modified":"2019-07-25T22:29:54","modified_gmt":"2019-07-25T22:29:54","slug":"10-ways-add-coconut-oil-ketogenic-diet","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/10-ways-add-coconut-oil-ketogenic-diet\/","title":{"rendered":"10 Ways to Add Coconut Oil to Your Ketogenic Diet"},"content":{"rendered":"

You probably know that you SHOULD be using coconut oil daily for it’s many health benefits (burn fat, boost metabolism, protect your brain, stabilize blood sugar…and that’s just a few!) but you probably don’t have any real idea how to add it to your diet in a delicious way. Here are 10 ways to add it to your diet.<\/h2>\n

While once shunned because of its saturated fat content (more on that below), coconut oil is now lauded as a \u201cmiracle\u201d food; some may even go so far as to call it a \u201ccure\u201d for [insert health concern here].<\/p>\n

While it may not be the \u201cmagic bullet\u201d that some would lead you to believe, there may be something to the \u201ccoconut craze.\u201d<\/p>\n

Combined with an overall healthy diet, there are a number of health benefits that may be conferred by regularly consuming virgin coconut oil.<\/p>\n

By:\u00a0 Tim Skwiat, Pn2 <\/em><\/p>\n

& Edited By: Tim Ernst \u2013 Founder of Intermittent Keto Fasting<\/a>, 30-Day Fat Blast Inferno Challenge<\/a>, Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a>
\n<\/em><\/p>\n

Medium Chain Triglycerides (MCTs)<\/h3>\n

Coconut oil is principally made up of saturated fat (about 92%), with as much as 70% of that being a special type of fat called medium chain fatty acids (MCFAs), or medium chain triglycerides (MCTs), making coconut oil unique among dietary fats.<\/p>\n

You see, unlike long chain fatty acids (LCFA), which are the more common fats found in foods, MCTs are easily burned for energy and are far less likely to be stored as fat.<\/p>\n

Furthermore, in the scientific community, MCTs are viewed as \u201cfunctional\u201d fats that provide a host of health benefits, as they have been shown to lower body weight, improve markers of metabolic health, reduce belly fat (i.e., visceral fat), and improve insulin sensitivity.<\/p>\n

In other words, all fats are not created equally, and coconut oil is a very rich source of this unique, health-promoting saturated fat.<\/p>\n

Metabolism<\/h3>\n

Research suggests that the MCTs found in coconut oil have a significant metabolism boosting effect.<\/p>\n

In one study, researchers found that consuming MCTs increased metabolism more than eating LCFAs from other foods.<\/p>\n

As a matter of fact, the participants who consumed MCTs lost significantly more weight and burned more fat than the group consuming LCTs.<\/p>\n

Researchers have also found that consuming just 1 \u2013 2 tablespoons daily of MCTs can elevate the metabolism by as much as 5%, which may mean burning an additional 150 calories or more per day.<\/p>\n

In addition to short-term feeding studies showing an acute rise in calorie burning with MCTs, research has shown that this elevation in metabolism continues even over prolonged periods of time.<\/p>\n

What\u2019s particularly interesting is that this increase in energy expenditure appears to be met by a subsequent increase in fat burning.<\/p>\n\r\n

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<\/p>\n

EDITORS NOTE:<\/strong>\u00a0 High-fat foods have been demonized by the mainstream media.\u00a0 Did you know that there are actually 4 specific fatty foods that are proven to ACCELERATE weight loss and fat-burning?<\/p>\n

It\u2019s true, and even better, I show you all four at the link below\u2026<\/p>\n

=> 4 high-fat foods that ACCELERATE fat-burning<\/a><\/p>\n<\/div>\r\n<\/div>\n

Appetite<\/h3>\n

The MCTs in coconut oil may also suppress appetite, which may be related to their conversion in the liver to ketone bodies.<\/p>\n

In one crossover trial, researchers assessed whether increasing the amount of MCTs in the diet had an effect on food intake in free living conditions.<\/p>\n

They found that when men ate the most MCTs, they consumed, on average, over 250 fewer calories per day.<\/p>\n

In a crossover trial published in The American Journal of Clinical Nutrition, researchers from France found that when they added MCTs to a standardized breakfast, men ate significantly fewer calories at lunch compared to when they ate the same breakfast with LCFAs.<\/p>\n

Numerous other studies have shown that the addition of MCTs promotes satiety, resulting in an involuntary reduction in food intake.<\/p>\n

Weight Management<\/h3>\n

With potential beneficial impacts on both aspects of the energy balance equation (i.e., more calories burned, fewer calories consumed), it may be little surprise that there\u2019s evidence that coconut oil may promote weight loss.<\/p>\n

In a randomized, double-blind, placebo-controlled clinical trial published in the journal Lipids, a group of Brazilian researchers found that women who consumed two tablespoons of coconut oil per day for 12 weeks while following a reduced-calorie diet and including daily exercise lost a significantly more belly fat compared to the placebo group (i.e., diet and exercise alone).<\/p>\n

In another study, researchers from Malaysia found that men who added 2 tablespoons of coconut oil to their normal diets for 4 weeks significantly reduced belly fat.<\/p>\n

Furthermore, numerous randomized controlled trials have shown that supplementing the diet with MCTs (like those found in coconut oil) leads to greater weight loss and reductions in belly fat than other fats (e.g., LCFAs, including olive oil, soybean oil, rapeseed oil, and corn oil), effects likely due to MCTs\u2019 ability to increase metabolic rate (i.e., calorie expenditure) and fat burning.<\/p>\n

Brain Health & Focus<\/h3>\n

As mentioned, MCTs are easily absorbed and metabolized by the liver, where they are readily converted to ketone bodies, which serve as an important energy source for the brain.<\/p>\n

In fact, ketones may be beneficial to folks who experience cognitive decline and memory impairment.<\/p>\n

In one study, researchers found that supplementation with MCTs led to immediate improvement in cognitive function and memory in folks with mild cognitive impairment.<\/p>\n

Antimicrobial Properties<\/h3>\n

A number of the MCTs in coconut oil (e.g., lauric acid, capric acid, caprylic acid) have powerful antimicrobial (e.g., antibacterial, antifungal, antiviral) properties.18,19 In other words, these MCTs can help kill off pathogenic bacteria, fungi (e.g., yeasts), and viruses.<\/p>\n\r\n

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<\/p>\n

\"eggs\"<\/a>EDITORS NOTE:<\/strong>\u00a0 The thyroid is the most metabolically active gland in your entire body.\u00a0 If your thyroid is functioning at full capacity, weight-loss becomes relatively easy.\u00a0 If it's not, however -- which is the case for most -- losing even a single pound can become seemingly impossible.<\/p>\n

Learn which 14 common foods BOOST your thyroid and flatten your belly in this 27 Page FREE Report\u2026 Today we\u2019re GIVING it away 100% FREE!<\/p>\n

=> Click Here For The FREE Report!<\/a><\/p>\n<\/div>\r\n<\/div>\n

Immune System Function<\/h3>\n

Along with these powerful antimicrobial properties, coconut oil bolsters the immune system by improving and protecting the ecosystem of microorganisms in the body, which play a fundamental role in the body\u2019s internal defense network.<\/p>\n

Virgin coconut oil is also a rich source of antioxidants, and research published in the journal Food and Function showed that coconut oil dramatically improved antioxidant status in rodents.<\/p>\n

What\u2019s more, coconut oil also significantly increased levels of the \u201cmaster antioxidant\u201d glutathione throughout the body including the liver, which is the body\u2019s primary organ for detoxification.<\/p>\n

Phytonutrients, Polyphenols, & Phytosterols<\/h3>\n

Coconut oil has a high percentage of phenolic acids, and these are phytonutrients, which are also referred to as polyphenols.<\/p>\n

Coconut oil contains p-Coumaric acid, ferulic acid, caffeic acid, and catechin, and these phenolic acids are recognized for the antioxidant properties, including their ability to scavenge free radicals and protect against oxidative stress.<\/p>\n

Coconut oil is a source of the antioxidant vitamin E, and it also contains several phytosterols, including Brassicasterol, Campesterol, and Stigmasterol.<\/p>\n

It\u2019s important to note that virgin coconut oil has substantially better antioxidant capacity than refined, bleached, and deodorized coconut oil.<\/p>\n

What\u2019s more, virgin coconut oil is significantly higher than refined coconut oil in polyphenols.<\/p>\n

Anti-Aging<\/h3>\n

With its naturally-occurring antioxidants, coconut oil helps combat oxidative stress, which plays a central role in biological aging and is one of the most important factors mediating the deleterious effects of aging.<\/p>\n

In one study published in The Journal of Nutrition, researchers from Norway found that women consuming a diet rich in coconut oil experienced significant reductions in levels of a compound called tissue plasminogen activator antigen, which has been identified as a marker of senescence (i.e., biological aging) and appears to play a role in the development of age-related health issues.<\/p>\n

Stress & Wellbeing<\/h3>\n

Animal studies have shown that the unique mixture of MCTs and polyphenols from coconut oil provides anti-stress properties in mice with stress-induced injuries.<\/p>\n

What\u2019s more, one study showed that women who consumed coconut oil reported better quality of life and had better scores on measures of fatigue, sleep difficulties, sexual function, and appetite.<\/p>\n

Heart Healthy<\/h3>\n

As previously mentioned, coconut oil is made up of over 90% saturated fat, with most of that coming in the form of MCTs.<\/p>\n

Saturated fats have traditionally been considered to be unhealthy and several authorities have recommended limiting their intake in the diet as some observational studies have established a link between higher intakes of saturated fat and heart disease.<\/p>\n

However, saturated fats are quite diverse in nature and in their health effects as well. For example, MCTs are metabolized differently than LCFAs, and they exert a number of health benefits, including favorable improvements in metabolic health and markers of cardiovascular health.<\/p>\n

So, while common misconception may lead you to believe that saturated fat\u2014and thus, coconut oil\u2014is the antithesis of heart health, fortunately, it is now well-established that the notion that saturated fats are to blame for cardiovascular disease is ill-conceived and unfounded.<\/p>\n

As reported by Dr. Glen Lawrence in the journal Advances in Nutrition, saturated fat intake is not associated with an increased risk for heart disease.<\/p>\n\r\n

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EDITORS NOTE:<\/strong>\u00a0 While extra virgin olive oil has always been (and will continue to be) a staple, nutritious, go-to oil for healthy cooking and food prep, there\u2019s a new kid on the block.<\/p>\n

One that\u2019s been touted by \u201ccelebrity\u201d fitness gurus for its metabolism and weight-loss benefits, Hollywood celebrities for its hair, skin, and anti-aging properties, and researchers who have examined its compelling claims.<\/p>\n

We\u2019re talking about coconut oil.<\/p>\n

>> Here are 9 more reasons to use coconut oil<\/a><\/p>\n<\/div>\r\n<\/div>\n

In a study published in the journal Lipids, Brazilian researchers found that women supplementing with coconut oil group experienced an increase in HDL cholesterol and a decrease in their LDL:HDL cholesterol ratio.<\/p>\n

The researchers concluded,\u201cSupplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity.\u201d<\/p>\n

In a separate study, Brazilian researchers found that participants who added one tablespoon of extra virgin coconut oil to a reduced-calorie diet lost significantly more body weight and belly fat and increased HDL (i.e., \u201cgood\u201d) cholesterol to a greater extent than a group of participants who followed the same diet without coconut oil.<\/p>\n\r\n

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<\/p>\n

EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

In a randomized controlled trial published in the Journal of the American College of Nutrition, researchers found that men and women who combined a weight loss program with MCTs for 16 weeks reduced LDL cholesterol and increased HDL cholesterol to the same extent as participants who combined the weight loss program with olive oil, which is well known as \u201cheart healthy.\u201d<\/p>\n

Not only that, while everyone in the study lost weight, the participants supplementing the weight loss program with MCTs lost significantly more weight and belly fat than the olive oil group.<\/p>\n\r\n

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<\/p>\n

Editors Note:<\/strong>\u00a0 How would you like to lose 3 pounds by tomorrow?<\/p>\n

They say it's impossible but check out the PROOF...\u00a0<\/a><\/p>\n

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Digestion<\/h3>\n

Due to lack of digestive enzyme production, many people lose the ability to digest fat properly as they age. Because of its MCT content, coconut oil\u2014unlike many other LCFAs\u2014is easy to digest. In fact, MCTs are often used in a variety of malabsorption
\nconditions. What\u2019s more, coconut oil can help the body absorb important fat-soluble vitamins and key minerals (e.g., calcium, magnesium, zinc).<\/p>\n

On top of that, by warding off pathogenic bacteria (i.e., antimicrobial properties), coconut oil provides additional support to the gut microbiome.<\/p>\n

Along those lines, in a recent study published in the journal Nutrients, Canadian researchers reviewed evidence that MCTs have the capacity to both improve intestinal permeability (i.e., leaky gut) and the bacterial ecosystem.<\/p>\n

MCTs have been shown to prevent exposure to lipopolysaccharide (LPS), which is a component of the cell walls of the \u201cbad\u201d (pathogenic) bacteria that reside in the gut.<\/p>\n

LPS, which is essentially secreted by the pathogenic bacteria in the body, is considered an endotoxin.<\/p>\n

When LPS is absorbed into the circulation, it induces a systemic inflammatory response, and there are a number of potential negative health outcomes associated with excess levels of LPS.<\/p>\n

With all of that being said, let\u2019s talk about how you can go about incorporating coconut oil into your diet daily. Here are 10 of our favorite uses for coconut oil.<\/p>\n

Remember, with all of these recipes, we recommend choosing virgin over refined, bleached, and deodorized coconut oil.<\/p>\n

1. SMOOTHIES<\/h3>\n

A good, homemade smoothie is packed with protein, healthy fats, and fresh fruits and vegetables, which provide fiber and important health-promoting micronutrients (e.g., vitamins, minerals) and phytonutrients.<\/p>\n

In addition to nutrient density, smoothies also provide some additional advantages like variety and convenience.<\/p>\n

They are arguably one of the easiest\u2014and most delicious\u2014ways to add a tablespoon or so of coconut oil to your diet as well. Here are a couple of recipes that we think you\u2019ll enjoy.<\/p>\n

Banana Coconut Supreme<\/h4>\n

\"Coconut<\/a><\/p>\n

Ingredients:<\/strong><\/p>\n