My Experience Eating Coconut Oil for 30 Days - Health Benefits and Tips

My Experience Eating Coconut Oil for 30 Days

Coconut oil has become an increasingly popular health food in recent years. Advocates claim it can help with everything from weight loss to skin health. I was curious to see what effects eating coconut oil daily would have on my body, so I decided to add it to my diet for an entire month.

In this article, I'll discuss my experience eating coconut oil every day for 30 days straight. I'll go over the potential health benefits I noticed, any side effects, how I incorporated it into my diet, and whether I'd recommend trying this coconut oil challenge yourself.

Why I Wanted to Try Eating Coconut Oil

I first became interested in coconut oil after hearing it could have several health and beauty benefits. Here were some of the main potential perks that appealed to me:

• Aiding weight loss by increasing metabolism and fat burning
• Improving skin hydration and appearance
• Boosting immunity with its antimicrobial properties
• Protecting hair health and reducing split ends
• Supporting brain function by providing fuel for neurons

The type of fatty acids in coconut oil, including lauric acid and medium chain triglycerides (MCTs), are thought to be metabolized differently than other fats and provide unique health effects. I wanted to see which benefits I might experience personally from consuming it regularly.

Incorporating Coconut Oil into My Diet

I purchased a big jar of organic, unrefined extra virgin coconut oil. I aimed to eat about 1-2 tablespoons per day. Here are some ways I added it into my meals and drinks:

• Sauteing veggies like spinach, onions, mushrooms
• Adding to oatmeal, yogurt, and smoothies
• Using it to pop popcorn on the stove
• Stir frying shrimp and chicken
• Making fat bombs with coconut oil, cocoa powder, and stevia
• Adding to coffee as a "bulletproof coffee"

The coconutty flavor went well with both sweet and savory dishes. I found it relatively easy to incorporate into my everyday diet without dramatic changes. The fat bombs tasted like coconut chocolate treats and gave me an energy boost between meals.

Weight Loss Effects

One of the main reasons I wanted to try using coconut oil was because of the potential weight loss benefits. Studies have found that MCTs may increase energy expenditure and fat burning compared to other fats.

I'm happy to report that I did lose a couple of pounds over the 30 days without making any other changes to my diet or exercise routine! I feel this modest weight loss was due to adding in coconut oil.

The metabolic boost from MCTs probably played a role. Consuming enough healthy fats also helps you feel satiated after meals, preventing overeating and snacking on processed carbs. Replacing less healthy oils with coconut oil can further improve your fat profile.

Effects on Digestion

I also hoped eating coconut oil would improve my digestion. The MCTs in coconut oil provide an easily digestible energy source. Some studies have found MCT oil can improve gut health and nutrient absorption.

For the most part, my digestion felt pretty normal when eating coconut oil. However, there were a couple incidences of nausea, stomach pain, and loose stools when I had a bit too much at once on an empty stomach. Start with small amounts and work your way up slowly if you want to avoid digestive issues.

Skin, Hair and Nails

Many natural beauty products use coconut oil. I was curious to see if eating it would enhance my appearance as well. The antimicrobial and moisturizing effects can supposedly strengthen hair and improve skin quality.

I did notice my hair feeling a bit softer and shinier over the month. My nails also felt stronger and grew faster than normal. As for my skin, it stayed well hydrated with a subtle glow thanks to the healthy fats. Any time my skin was dry or irritated, coconut oil applied topically helped soothe it.

Effect on Oral Health

Coconut oil has become a popular oil pulling agent, claimed to cleanse the mouth, kill harmful bacteria, and improve dental health. I added oil pulling to my oral care routine using a spoonful of coconut oil. I swished it around my mouth for about 15 minutes before spitting it out.

It's hard to say if oil pulling made a drastic difference, but I did notice a mild improvement in gum health and whiteness of my teeth. The coconut oil didn't taste amazing on its own, but it was tolerable, especially first thing in the morning before eating or drinking anything.

Cognitive Effects

There is some research indicating MCTs from coconut oil may provide brain fuel and enhance cognition in those with memory disorders like Alzheimer's. Eating coconut oil daily may improve alertness, focus, and mental performance.

For me, the cognitive effects were subtle. I didn't notice a drastic change in memory, concentration, or energy levels. However, I would say my focus during work felt a bit sharper on days when I started with coconut oil coffee versus regular coffee. The MCTs may provide a more sustained energy boost compared to caffeine alone.

Athletic Performance

Due to its easily digestible medium chain fatty acids, some studies have found pre-exercise coconut oil intake may improve exercise performance. I don't participate in intensive sports, but I did begin doing 20 minute stair climbing intervals three times a week.

On days when I ate a teaspoon or two of coconut oil before my workouts, I noticed I didn't get tired as quickly and could push a bit harder. This effect was especially noticeable compared to days I hadn't eaten anything before exercising. Consuming MCTs provides readily available energy, allowing you to feel more energized during physical activity.

Potential Side Effects

Although enjoying coconut oil in moderation is likely safe for most people, consuming too much may cause some temporary digestive issues. Here are some possible side effects to be aware of:

• Diarrhea, loose stools
• Nausea, stomach discomfort
• Intestinal cramping
• Irritation of mouth, throat

Start with just a teaspoon per day if you're new to coconut oil. Slowly work your way up to 1-2 tablespoons per day over a couple weeks. Be sure to drink plenty of water too. Avoid taking large amounts at once on an empty stomach. The oiliness and antimicrobial properties may irritate the digestive tract when you aren't used to it.

The Verdict: Should You Use Coconut Oil?

Overall, I'm glad I tried incorporating coconut oil into my diet for a month. Here are some key points on my experience:

• Aided mild weight loss by boosting metabolism
• Provided easily digestible energy source
• Helped strengthen hair, skin, and nails when eaten and applied topically
• Enhanced oral hygiene when used for oil pulling
• Offered cognitive boost and sustained energy when consumed before exercise

Potential side effects like digestive upset can be avoided by starting slow and not going overboard. While coconut oil isn't necessarily a miracle food, adding it to your diet in moderation can provide some nice health perks.

If you're looking for a simple way to get more healthy fats or try out oil pulling, incorporating 1-2 tablespoons of coconut oil per day is likely safe. Just be sure to monitor your body's response. Talk to your healthcare provider before adding coconut oil if you have any concerns.

Benefits of Coconut Oil for Health and Beauty

Beyond my personal experiment, coconut oil has been widely studied for its health and beauty benefits. Here's a look at some of the top ways coconut oil may enhance your wellness when incorporated properly into your routine:

1. Moisturizes Skin

Coconut oil is an excellent moisturizer for your skin. The fatty acids help reinforce the skin's lipid barrier, preventing moisture loss. Applying coconut oil can improve dry, itchy skin and reduce inflammation. Its antimicrobial properties may also help treat eczema, psoriasis, and acne when applied topically.

2. Strengthens Hair

Coconut oil penetrates the hair shaft better than other oils. It may reduce protein loss, protect against damage, and add shine. Applying a small amount to the mid-lengths and ends of your hair can reduce split ends and breakage. Massaging coconut oil into your scalp may also promote thicker, stronger hair growth.

3. Whitens Teeth

Oil pulling with coconut oil could naturally whiten your teeth. Swishing it around your mouth pulls plaque off your teeth and kills harmful bacteria. At-home teeth whitening kits often use coconut oil as an ingredient as well. Just rinse your mouth thoroughly after swishing liquid coconut oil.

4. Aids Weight Loss

Replacing other oils with coconut oil may promote weight loss. The MCTs are sent directly to your liver to be used for energy rather than stored as fat. The fatty acids in coconut oil also help you feel full. Adding it to your coffee or taking it before a workout provides an energy boost as well.

5. Boosts Brain Function

Some research suggests MCTs from coconut oil may provide an alternative brain fuel source and enhance cognition in those with memory disorders. The fatty acids readily cross the blood-brain barrier. Consuming coconut oil may improve focus, memory, and energy levels by fueling neurons.

6. Soothes Digestion

The MCTs in coconut oil are easily digested and provide a quick source of energy. Adding a small amount to your meals may improve nutrient absorption. Eating coconut oil may also combat intestinal parasites or yeast overgrowth in the gut. Just start slowly to allow your stomach to adapt.

7. Fights Infections

Compounds in coconut oil have anti-viral, anti-fungal, and antibacterial effects. Consuming coconut oil may help reduce your susceptibility to illnesses. Applying it topically can soothe and heal cold sores, athlete's foot, ringworm, and other infections as well.

How to Use Coconut Oil

Here are some simple ways to incorporate coconut oil into your health and beauty regimens:

Cooking and Eating

• Use coconut oil in place of vegetable oils, butter, and margarine when cooking
• Add to coffee, tea, oatmeal, yogurt, and smoothies
• Make homemade energy bites, fat bombs, protein bars, or chocolates with melted coconut oil
• Pop popcorn topped with coconut oil and spices
• Stir fry meats and vegetables in coconut oil

Beauty Uses

• Remove eye makeup - apply coconut oil to a cotton ball and gently wipe eyes
• Exfoliate lips - rub a pinch of raw sugar mixed with coconut oil on lips, then rinse
• Moisturize cuticles - massage coconut oil into nail beds and cuticles
• Shave legs and underarms - apply coconut oil before shaving for a smooth glide
• Soothe rashes and eczema - apply a thin layer of coconut oil to affected area

Oral Care

• Swish or hold a tablespoon of coconut oil in your mouth for 15-20 minutes to reduce plaque, kill bacteria, and whiten teeth
• Pull toxins from mouth by swishing liquid coconut oil vigorously between teeth for several minutes then spitting out

Hair Care

• Pre-shampoo hair treatment - massage coconut oil into hair and scalp 30 minutes before showering
• Reduce split ends - melt a small amount of coconut oil and smooth over the ends of hair
• Add shine - rub a tiny amount of coconut oil between your palms and smooth over hair

Risks and Considerations

Coconut oil is generally well tolerated, but there are some risks and factors to consider:

• May cause mild stomach upset, diarrhea if eaten in large amounts, especially on an empty stomach
• Has antibacterial properties that could potentially disrupt gut bacteria balance
• High in saturated fat - limit use for those with heart disease risk factors
• Some apply coconut oil topically as a sunscreen, but this is not recommended as it has very low SPF
• Oil pulling can expose teeth to acidity - rinse mouth with plain water or brush teeth after

Talk to your doctor before adding coconut oil if you have concerns or health conditions. Introduce it slowly and drink plenty of water. Start with a teaspoon per day and gradually build up to 1-2 tablespoons to allow your body to adjust.

The Bottom Line

Coconut oil can be a versatile addition to your healthy lifestyle when used in moderation. Potential benefits range from mental clarity to digestive health, weight management to illness prevention. Just be mindful of overdoing it, as too much coconut oil may cause temporary digestive distress.

Focus on purchasing high quality, organic, virgin or extra virgin coconut oil. Add a teaspoon to your morning coffee or smoothie, use it for cooking, apply it topically, or try oil pulling for enhanced oral health. Using coconut oil can hydrate your body inside and out.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.