Is Coconut Oil Good for Weight Loss? 7 Claims Checked

A jar of coconut oil with a high saturated fat warning label

Photo by Chenspec, CC BY-SA 4.0, via Wikimedia Commons

Coconut Oil for Weight Loss: 7 Popular Claims Checked

Can you lose weight using coconut oil, or is it just a myth? Coconut oil is linked with dozens of health claims, from lowering blood sugar and burning fat to raising "good" HDL cholesterol.

Weight loss is one of the most popular of these claims. The research does not back it up.

A meta-analysis of 16 trials found that coconut oil had no significant effect on body weight, waist size, or body fat compared with other vegetable oils, as summarized by the Harvard T.H. Chan School of Public Health.

Coconut oil is not a superfood for weight loss. It is 100% fat, and 80% to 90% of that fat is saturated. Like any oil, it is calorie-dense, at roughly 120 calories per tablespoon.

Coconut oil weight loss

Here are seven common reasons people give for using coconut oil to lose weight, and what the evidence actually shows.

1. Claim: it contains omega-3 fatty acids.

This one is false. Coconut oil is mostly saturated fat and has essentially no omega-3 fatty acids.

Omega-3 fats do have real health benefits. The best-known sources of EPA and DHA are fatty fish such as salmon, mackerel, and tuna. The plant omega-3, ALA, comes from flaxseed, soybean, and canola oils, chia seeds, and walnuts, according to the NCCIH.

If you want more omega-3s, see this overview of omega-3 fatty acids. Coconut oil is not one of them.

2. Claim: it promotes metabolism

This claim comes from research on MCT oil, a special oil made of 100% medium-chain triglycerides. Some studies suggest MCT oil may slightly raise calorie burning, but that does not translate into a meaningful fat-burn rate change on its own.

Supermarket coconut oil is not the same as MCT oil. Its main fat is lauric acid (about 47%), and as Harvard notes, lauric acid is not an MCT. So results from MCT oil studies don't apply to coconut oil.

Coconut oil also does not lower LDL cholesterol. In the meta-analysis above, it raised LDL ("bad") cholesterol by about 10 points compared with nontropical vegetable oils, while raising HDL by about 4 points.

3. Claim: it doesn't turn into fat after eating.

This is false. Any calories you eat beyond what your body burns can be stored as fat, whether they come from coconut oil, corn oil, or anything else.

Eating large amounts of coconut oil will add calories and saturated fat. It will not help you avoid weight gain, and the American Heart Association advises against using it and recommends limiting all saturated fat.

4. Claim: it increases natural energy

To lose weight, you need to burn more calories than you consume, and exercise is one of the best ways to raise your calorie burn.

Many people will skip a workout when they feel tired. There is no good evidence that coconut oil boosts energy or stamina enough to change that. Your energy for exercise comes from your overall diet, sleep, and fitness level.

5. Claim: it creates a sensation of fullness.

Fat in a meal can help you feel satisfied, and some small studies on MCT oil have looked at appetite. But coconut oil is not a proven appetite suppressant, and every tablespoon adds about 120 calories.

If you like its flavor, use a small amount in place of another fat, for example in oatmeal or a smoothie, rather than adding it on top of your usual diet. Adding spoonfuls of oil to coffee or eggs mostly adds calories.

6. Claim: it helps burn belly fat.

Belly fat is linked to heart disease, type 2 diabetes, and other health problems, so it is worth reducing. However, the trials in the meta-analysis found no effect of coconut oil on waist size or body fat.

What does work is an overall calorie deficit plus regular activity. A daily brisk walk is a great habit, and it helps whether or not you eat coconut oil.

7. Claim: it increases thyroid activity

Your thyroid is a gland in your neck that makes hormones that regulate metabolism. An underactive thyroid (hypothyroidism) can lead to weight gain. There is no good evidence that coconut oil improves thyroid function. If you suspect a thyroid problem, see your doctor for a blood test.

Coconut oil conclusion

Coconut oil can have a place in your kitchen, but not as a weight loss tool. Harvard's Nutrition Source suggests using it in small amounts as an occasional alternative to other oils in cooking and baking.

Unlike some of the numerous benefits claimed for other habits, its weight loss claims don't hold up.

For everyday cooking, unsaturated oils such as olive oil and canola oil are the better choices for heart health. Weight loss still comes down to eating fewer calories than you burn.