Ask the Expert: Coffee and Health

Dr. Rob van Dam
Assistant Professor in the Department of Nutrition, Harvard School of Public Health

The Summary

• Drinking up to six cups a day of coffee is not associated with increased risk of death from any cause, or death from cancer or cardiovascular disease.
• Some people may still want to consider avoiding coffee or switching to decaf, especially women who are pregnant, or people who have a hard time controlling their blood pressure or blood sugar.
• It’s best to brew coffee with a paper filter, to remove a substance that causes increases in LDL cholesterol.
• Coffee may have potential health benefits, but more research needs to be done.
• Read more about coffee and tea compared to other beverages.

1. The latest Harvard study on coffee and health seems to offer good news for coffee drinkers. What did the research find?
We looked at the relationship between coffee consumption and overall mortality in the Nurses’ Health Study and the Health Professionals Follow-Up Study, which together included about 130,000 study volunteers. (1) At the start of the study, these healthy men and women were in their 40s and 50s. We followed them for 18 to 24 years, to see who died during that period, and to track their diet and lifestyle habits, including coffee consumption. We did not find any relationship between coffee consumption and increased risk of death from any cause, death from cancer, or death from cardiovascular disease. Even people who drank up to six cups of coffee per day were at no higher risk of death. This finding fits into the research picture that has been emerging over the past few years. For the general population, the evidence suggests that coffee drinking doesn’t have any serious detrimental health effects.
2. So for coffee drinkers, no news is good news? Why is this finding so important?
It’s an important message because people have seen coffee drinking as an unhealthy habit, along the lines of smoking and excessive drinking, and they may make a lot of effort to reduce their coffee consumption or quit drinking it altogether, even if they really enjoy it. Our findings suggest that if you want to improve your health, it’s better to focus on other lifestyle factors, such as increasing your physical activity, quitting smoking, or eating more whole grains.
3. Is there an upper limit for the amount of coffee that is healthy to drink each day?
If you’re drinking so much coffee that you get tremors, have sleeping problems, or feel stressed and uncomfortable, then obviously you’re drinking too much coffee. But in terms of effects on mortality or other health factors, for example, we don’t see any negative effects of consuming up to six cups of coffee a day. Keep in mind that our study and in most studies of coffee, a “cup” of coffee is an 8-ounce cup with 100 mg of caffeine, not the 16 ounces you would get in a grande coffee at a Starbucks, which has about 330 mg of caffeine.
Also keep in mind that the research is typically based on coffee that’s black or with a little milk or sugar, but not with the kind of high-calorie coffeehouse beverages that have become popular over the past few years. A 24-ounce mocha Frappachino at Starbucks with whipped cream has almost 500 calories—that’s 25 percent of the daily calorie intake for someone who requires 2,000 calories a day. People may not realize that having a beverage like that adds so much to their energy intake, and they may not compensate adequately by eating less over the course of the day. This could lead to weight gain over time, which could in turn increase the risk of type 2 diabetes, and that’s a major concern.
4. Is there any research that suggests coffee may have some beneficial health effects?
Yes, research over the past few years suggests that coffee consumption may protect against type 2 diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis. And our latest study on coffee and mortality found that people who regularly drank coffee actually had a somewhat lower risk of death from cardiovascular disease than those who rarely drank coffee; this result needs to be confirmed in further studies, however. This is a pretty active area of research right now, and it’s not at the stage where we would say, “Start drinking coffee to increase your health even if you don’t like it.” But I think the evidence is good that for people in general—outside of a few populations, such as pregnant women, or people who have trouble controlling their blood pressure or blood sugar—coffee is one of the good, healthy beverage choices.
5. Why does it seem like scientists keep flip-flopping on whether coffee is bad for you or good for you?
Often people think of coffee just as a vehicle for caffeine. But it’s actually a very complex beverage with hundreds and hundreds of different compounds in it. Since coffee contains so many different compounds, drinking coffee can lead to very diverse health outcomes. It can be good for some things and bad for some things, and that’s not necessarily flip-flopping or inconsistent. Few foods are good for everything. That’s why we do studies on very specific health effects—for example, studies of how coffee affects the risk of diabetes—but we also conduct studies such as this most recent one looking at coffee consumption and mortality over a long period of time, which better reflects the overall health effect.
Coffee is also a bit more complex to study than some other food items. Drinking coffee often goes along together with cigarette smoking, and with a lifestyle that’s not very health conscious. For example, people who drink lots of coffee tend to exercise less. They are less likely to use dietary supplements, and they tend to have a less healthful diet. So in the early studies on coffee and health, it was hard to separate the effects of coffee from the effects of smoking or other lifestyle choices.
Over the several decades that coffee has been studied, there have been some reports that coffee may increase the risk of certain cancers or the risk of heart disease. But in better conducted studies, such as the one we just published—larger studies that have a lot of information about all other lifestyle factors and make a real effort to control for these lifestyle factors—we do not find many of these health effects that people were afraid of.
6. What is the latest research on the risks of coffee or caffeine during pregnancy?
For pregnant women, there has been quite a bit of controversy over whether high intake of coffee or caffeine may increase the risk of miscarriage. The jury is still out. But we know that the caffeine goes through the placenta and reaches the fetus, and that the fetus is very sensitive to caffeine; it metabolizes it very slowly. So for pregnant women it seems prudent to reduce coffee consumption to a low level, for example one cup a day.
7. Should people with high blood pressure consider reducing their coffee or caffeine intake? What about people with diabetes?
We know that if people are not used to using any caffeine, and they start to use caffeine, their blood pressure goes up substantially. Within a week of caffeine consumption, however, we see that the effect is less pronounced—there is less of an increase in blood pressure. After several weeks of continued caffeine consumption, however, a little bit of increase in blood pressure remains. In studies that look at the incidence of hypertension in the general population, drinking caffeinated coffee is not associated with a substantial increase in risk. But if people have hypertension, and are having a hard time controlling their hypertension, they could try switching from caffeinated coffee to decaffeinated coffee, to see if it has a beneficial effect.
With diabetes, it’s a bit of a paradox. Studies around the world consistently show that high consumption of caffeinated or decaffeinated coffee is associated with low risk of type 2 diabetes. But if you look at acute studies that just give people caffeine or caffeinated coffee, and then have them eat something rich in glucose, their sensitivity to insulin drops and their blood glucose levels are higher than expected. There isn’t any long-term data on coffee consumption and glucose control. But if people have diabetes and have trouble controlling their blood glucose, it may be beneficial for them to try switching from caffeinated to decaffeinated coffee. Making the switch from caffeinated to decaf may be better than quitting coffee altogether, because some research suggests that decaffeinated coffee actually reduces the glucose response.
8. How do you explain the paradoxical findings on coffee and caffeine consumption and diabetes?
It’s possible that there are simply different effects for short-term and long-term intake of coffee and caffeine. And, as I mentioned before, it’s becoming increasingly clear that coffee is much more than caffeine, and the health effects that you see for caffeinated coffee are often different than what you would expect based on its caffeine content.
For example, if you look at exercise performance, it seems that caffeine can be somewhat beneficial, but caffeinated coffee is not. Or if you look at blood pressure and compare the effects of caffeinated coffee to the effects of caffeine, you’ll find that caffeinated coffee causes blood pressure increases that are substantially weaker than what one would expect for the amount of caffeine it contains. The same is true for the relationship between coffee, caffeine, and blood glucose after a meal. It’s possible that there are compounds in coffee that may counteract the effect of caffeine, but more research needs to be done.
9.  Is drinking coffee made with a paper filter healthier than drinking boiled coffee or other types of coffee?
Coffee contains a substance called cafestol that is a potent stimulator of LDL cholesterol levels. Cafestol is found in the oily fraction of coffee, and when you brew coffee with a paper filter, the cafestol gets left behind in the filter. Other methods of coffee preparation, such as the boiled coffee common in Scandinavian countries, French press coffee, or Turkish coffee, are much higher in cafestol. So for people who have high cholesterol levels or who want to prevent having high cholesterol levels, it is better to choose paper filtered coffee or instant coffee, since they have much lower levels of cafestol than boiled or French press coffee. Espresso is somewhere in the middle; it has less cafestol than boiled or French press coffee, but more than paper filtered coffee.
10. Do tea and coffee have similar beneficial effects?
One could expect some of the beneficial effects of coffee to be similar for tea, since some of the compounds are similar. A study in China has found that drinking large quantities of Oolongtea—a liter a day—is beneficial for glycemic control in people with diabetes. But research on tea in the U.S. has not shown the type of beneficial effect we see for coffee, probably because people in the U.S.tend to drink tea that is weaker in strength and tend to drink less of it.

References

1. Lopez-Garcia E, van Dam RM, Li TY,Rodriguez-Artalejo F, Hu FB. The Relationship of Coffee Consumption with Mortality. Ann Intern Med. 2008;148:904-914. Summary for patients.

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Seafood during pregnancy

Seafood during pregnancy

Some women worry that eating seafood during pregnancy can be harmful; in most cases, this isn’t true. Seafood is actually very good for your baby – there are just a few kinds of fish that should be limited or avoided.

How much fish should I eat while pregnant?

The NHS recommend that pregnant and breastfeeding women should avoid eating more than two portions of oily fish per week, though eating seafood up to these limits is very good for your baby.
Studies have shown that children whose mothers ate fish during pregnancy had a 'higher intelligence quotient' than those whose mothers didn't eat fish. However, there a few species of seafood which should be limited or avoided during pregnancy.

Are there any species I should avoid?

When you're pregnant (or trying), you shouldn't eat any shark, swordfish or marlin. You should also limit your tuna intake to no more than two 140g tuna steaks or four 140g cans of tuna per week. This is because these fish are slow growing and may contain more mercury than other types of fish, which can affect your baby's developing nervous system.  The instruction is just for pregnant women - Adults can eat 1 portion of these, visit the NHS website for information.
Pregnant women should also avoid eating more than two portions of oily fish per week, such as salmon, trout and mackerel. This is because these fish can contain small amounts of pollutants.

What about shellfish, smoked fish and sushi?

Yes to all three. Shellfish is absolutely fine as long as care has been taken to make sure it is cooked through, and the raw fish used to make sushi simply needs to be thoroughly frozen for at least 24 hours beforehand.
Smoked fish is cured and not 'raw', which also means it is safe to eat while pregnant. Some countries advise against eating smoked fish when pregnant because of the risk of listeria, but the risk of this in the UK is very low.

Is it safe to eat fish in restaurants?

Yes! In the UK, restaurants must comply with strict hygiene and cooking standards which ensure that food is well cooked or cured, or frozen for at least 24 hours, in the case of sushi. If you want extra reassurance, you can always inform the staff that you would like special care to be taken that the seafood is cooked through.
To read more about eating seafood during pregnancy, head to the Fish is the Dish page on Becoming a Mum. The NHS have also prepared a guide on foods to avoid for pregnant women.

HEALTH BENEFITS OF SEA FISH

Health benefits

Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways; here are ten great reasons to introduce a little more seafood into your diet.

1. Great for your heart

It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Clearing the vessels

Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA - omega-3 oils - in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.

3. Joint benefits

Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.

4. The eyes have it

Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision.

5. Essential nutrients

Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

6. Take a deep breath

A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don't eat a lot of fish.

7. Brighten your outlook

Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression.

8. Your skin looks great

Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

9. Good for down below

Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn's disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

10. Boost your brainpower

The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).

25 Powerful Reasons to Eat Bananas

JB Bardot (NaturalNews)

You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes.

If you think bananas are just for monkeys, think again.

1. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
2. Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
3. Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.
4. Counteract calcium loss during urination and build strong bones by supplementing with a banana.
5. Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
6. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
7. Strengthen your blood and relieve anemia with the added iron from bananas.
8. High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
   
   

   Eating Bananas Aids Digestion

9. Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhoea.
13. Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD.
14. Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.
    
    

    Natural Cures From A Simple Banana

15. Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
16. Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.
17. Bananas are high in antioxidants, providing protection from free radicals and chronic disease.
18. Eating a banana between meals helps stabilize blood sugar and reduce nausea from morning sickness.
19. Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
20. Control blood sugar and avoid binging between meals by eating a banana.
21. Eating a banana can lower the body temperature and cool you during a fever or on a hot day.
22. The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective Disorder (SAD).
23. Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal.
24. Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
25. Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.

Oh, and remember -- bananas make great snacks and delicious smoothies.

Creamy Banana & Avocado Smoothie Recipe!

Serves 2

Ingredients

(use organic ingredients where possible)

• 2 bananas (fresh or frozen)
• 1/2 avocado, stone and skin removed
• 1 1/2 cups almond milk (or any other milk)
• 1/2 - 1 teaspoon ground cinnamon
• 1/2 teaspoon vanilla paste
• 1 tablespoon raw honey
• 1 tablespoon chia seeds
• 1 tablespoon bee pollen
• 1 tablespoon peanut butter (optional)
• Handful of ice

Method

Place all ingredients in a blender. Blend on high speed for half a minute until you reach a smooth consistency. Enjoy!

The 20 Most Weight Loss Friendly Foods on The Planet

Not all calories are created equal.
Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn.
Here are the 20 most weight loss friendly foods on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.
New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks (1, 2).
What’s more… they are among the best foods you can eat if you need to lose weight.
They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3).
Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels (4).
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6).

3. Salmon

Oily fish like salmon is incredibly healthy.
It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7).
Studies show that a huge number of people in the world aren’t getting all the iodine they need (8).
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10).
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.
Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more… these types of veggies also tend to contain decent amounts of protein.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
They are also highly nutritious, and contain cancer fighting substances (11).

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.
It has been blamed for all sorts of health problems, despite no good evidence to back it up.
Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (12, 13).
According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women (14, 15).
The truth is… meat is a weight loss friendly food, because it’s high in protein.
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day (16, 17, 18).
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet (19, 20).
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

6. Boiled Potatoes

White potatoes seem to have fallen out of favour for some reason.
However… they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.
There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.
On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.
If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss (22).
Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high protein food.
It is lean fish… so there isn’t much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss.
This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
But you can also just add water to your food… by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).

10. Cottage Cheese

Dairy products tend to be high in protein.
One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).

11. Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold (25).
They also contain many important nutrients, including fiber and potassium.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.
It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (26, 27).
One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms (28).
Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).

13. Nuts

Despite being high in fat, nuts are not inherently fattening.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32).
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t (33).
Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.
This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).
Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (36).
Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.
They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (37, 38, 39).
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40).
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42).
Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.
Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.
For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks (43).
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.
They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world (44).
Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach (45).
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (46, 47).
However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

Not all fats are created equal.
Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned (48, 49).
There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (50, 51).
Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.
So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

20. Full-fat Yoghurt

Another excellent dairy food is yoghurt.
Yoghurt contains probiotic bacteria that can improve the function of your gut.
Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time (52).
Low-fat yoghurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.

6 Proven Ways to Lose Belly Fat (No. 2 and 3 are Best)

Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health (1).
Conversely, many normal weight people have the metabolic problems associated with obesity (2).
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

Added sugar is extremely unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (4).
Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount (5).
When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat (6).
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving (11).
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
Btw… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Protein is the most important macronutrient when it comes to losing weight (12).
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).
Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So… make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian, check out this article on how to increase your protein intake.
Bonus tip: Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (21, 22).

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.
This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23).

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25, 26).
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber… Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
This is true… but it’s important to keep in mind that not all fiber is created equal.
It seems to be mostly the viscous fibers that can have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut (31).
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (38, 39).

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Exercise is important for various reasons.
It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.
However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40).
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (41, 42).
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43).
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity (44).

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

What you eat is important. Pretty much everyone knows this.
However… surprisingly, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or whatever… but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Check out this article here for a calorie calculator and a list of free online tools to track what you are eating.
I personally do this every few months… I weigh and measure everything I eat to see what my current diet is looking like.
Then I know exactly where to make adjustments in order to get closer to my goals.

How Green Tea Can Help You Lose Weight Naturally

Green tea is the healthiest beverage on the planet.
It is loaded with antioxidants and various substances that are beneficial for health.
Many studies have shown that green tea can increase fat burning and help you lose weight.
Let me explain how that works…

Green Tea Contains Substances That Can Help You Lose Fat

Green tea is more than just hot, flavored water.
The bioactive substances in the tea leaves dissolve in the water and make it into the final drink.
When you drink a cup of quality tea, you’re actually getting a large amount of beneficial substances with potent biological effects (1).
The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), but still enough to have a mild effect.
Caffeine is a well known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies (2, 3).
But where green tea really shines is in its massive range of antioxidants… being loaded with potent antioxidants called catechins (4).
The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism.
Keep in mind that these benefits can be derived both from drinking green tea as a beverage, as well as taking green tea extract as a supplement. Most of the studies used extracts.

Bottom Line: Green tea contains bioactive substances like caffeine and EGCG, which can have powerful effects on metabolism.

Green Tea Can Help Mobilize Fat From Fat Cells

In order to burn fat, it must first be broken down in the fat cell and moved into the bloodstream.
The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones.
The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (5).
When this enzyme is inhibited, the amount of norepinephrine increases (6).
This hormone is used by the nervous system as a signal to the fat cells, telling them to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell and more fat gets broken down.
Caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect, because caffeine enhances another step in the same pathway (7).
The end result is that the fat cell breaks down more fat, which is released into the bloodstream and becomes available for use as energy by cells that need it, like muscle cells.

Bottom Line: The substances in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available as energy.

Green Tea Increases Fat Burning, Especially During Exercise

If you look at the label of almost every commercial weight loss and fat burning supplement, chances are that you will find some kind of tea there as an ingredient.

This is because green tea has been repeatedly shown to increase the burning of fat, especially during exercise.
In one study, men who took green tea extract and exercised burned 17% more fat than men who didn’t get the supplement. This study suggests that green tea can boost the fat burning effects of exercise (8).
Another study that went on for 8 weeks showed that green tea increased fat burning, both during exercise and during rest (9).
There are several studies that agree with this. Green tea selectively boosts the burning of fat, which may lead to reduced body fat in the long term (10, 11).

Bottom Line: A number of studies show that green tea extract can boost the burning of fat. The effect is even stronger when exercising.

Green Tea Can Boost the Metabolic Rate And Make You Burn More Calories Around The Clock

The human body is constantly burning calories.
Even when sleeping or sitting down, our cells are performing billions of functions that require energy.
Several studies suggest that green tea can make us burn more calories, even at rest.
In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8% (12, 13, 14).
For a person who burns 2000 calories per day, 3-4% amounts to an additional 60-80 calories per day, similar to what you might expect with a high protein diet.
Although most of the studies were very short in duration (1-3 days), there is also some evidence that the metabolism boosting effect persists in the long term (15, 16).
In one study of 60 obese individuals, the group taking green tea extract lost 7.3 lbs (3.3 kg) and burned 183 more calories per day after 3 months (17).
However, keep in mind that not all studies show that green tea boosts metabolism. The effect may depend on the individual (18).

Bottom Line: Several studies show that green tea can boost metabolism and help people burn about 3-4% more calories each day.

Can Green Tea Make You Automatically Take In Fewer Calories?

One way that green tea could help with weight loss, is by reducing appetite.
This would make us take in fewer calories, automatically, without any effort.
Several studies have looked at the effects of green tea on appetite, but most showed conflicting results (19).
There are also animal studies suggesting that green tea can reduce the amount of fat we absorb from foods, but this has not been confirmed in humans (20, 21, 22).
Overall, it seems that green tea exerts its effects primarily by increasing “calories out”… it makes us burn more fat, but it doesn’t appear to have any noticeable effect on how much food we end up eating throughout the day.

Bottom Line: There is currently no evidence that green tea makes people eat fewer calories. Some studies in animals suggest that it may reduce the absorption of fat from the diet, but this has not been confirmed in humans.

Green Tea Can Help You Lose Fat, Especially The Harmful Abdominal Fat

When it comes to actual pounds losts, the effects of green tea are relatively modest.
Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.
Two review studies that looked at many controlled trials found that people lost about 3 pounds (1.3-1.4 kg) on average (23, 24).
However… it’s important to keep in mind that not all fat is the same.
We have subcutaneous fat that lodges under the skin, but then we also have visceral fat, which is the belly fat that builds up around the organs.
It is this deep visceral fat that is harmful. It causes inflammation and insulin resistance, both of which are strongly linked to all sorts of serious diseases, including type 2 diabetes and heart disease.
Several studies on green tea show that although the weight loss effects are modest, a significant percentage of the fat lost is the harmful visceral fat (25, 26, 27).
This should translate to a reduced risk of many killer diseases down the line… which may lead to a longer and healthier life.

Take Home Message

Even though green tea can mildly increase metabolism and fat burning, the effects are modest when it comes to actual pounds lost.
However, every little bit adds up and it may work even better when combined with other effective weight loss strategies like eating more protein and cutting carbs.
Of course… let’s not forget that green tea goes way beyond just body weight. It is also extremely healthy for various other reasons.
If you want to read more about the many impressive health benefits of green tea, then check out this article: Top 10 Evidence-Based Health Benefits of Green Tea.

How Coconut Oil Can Help You Lose Weight

Coconut oil is the world’s most weight loss friendly fat.
It contains a unique combination of fatty acids with powerful effects on metabolism.
Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.
Let me explain how that works…

Coconut Oil is High in Medium Chain Triglycerides, Fatty Acids That Boost Metabolism

Coconut oil is vastly different from most other fats in the diet.
Whereas most foods contain predominantly long-chain fatty acids, coconut oil consists almost entirely of Medium Chain Fatty Acids (1).
The thing with these medium chain fatty acids, is that they are metabolized differently than the longer chain fats.
They are sent straight to the liver from the digestive tract, where they are either used for energy right away or turned into ketone bodies.
These fats are often used by epileptic patients on a ketogenic diet, in order to increase ketone levels while allowing for a bit more carbs in the diet (2).
There is also some evidence from animal studies that medium chain fats are stored less efficiently than other fats.
In one study, rats were overfed with either long chain or medium chain fats. The rats fed the medium chain fats gained 20% less weight and 23% less body fat (3).

Bottom Line: Coconut oil is high in Medium Chain Triglycerides, which are fatty acids that are metabolized differently than most other fats, leading to beneficial effects on metabolism.

How Coconut Oil Can Boost Metabolism, Making You Burn More Calories at Rest

A calorie is not a calorie.
Different foods and macronutrients go through different metabolic pathways.
The different types of foods we eat can have a huge effect on our hormones and metabolic health.
Some metabolic pathways are more efficient than others and some foods require more energy to digest and metabolize.
One important property of coconut oil is that it is “thermogenic” – eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats (4).
In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day (5).
Several other studies confirm these findings. When humans replace the fats they are eating with MCT fats, they burn more calories (6).
Therefore, a calorie from coconut oil is NOT the same as a calorie from olive oil or butter (although these fats are perfectly healthy too).

Bottom Line: Many studies show that medium chain triglycerides can boost metabolism, in one study increasing energy expenditure by 120 calories per day.

Coconut Oil Can Reduce Appetite, Making You Eat Less Without Trying

“Weight loss is all about calories in, calories out.”
Even though I think this is a drastic oversimplification, it is mostly true.
If your body expends more energy (calories) than it takes in, then you will lose fat.
But even though it is true that we need to be in a calorie deficit to lose weight, it doesn’t mean that calories are something that we need to count or be consciously aware of.
Humans are very capable of remaining lean and healthy in their natural environment. The obesity epidemic didn’t start until 1980 and we didn’t even know what a calorie was back in the day.
Anything that reduces our appetite can make us take in fewer calories without having to think about it. It appears that coconut oil has this effect.
Many studies on medium chain fatty acids show that, compared to the same amount of calories from other fats, they increase feelings of fullness and lead to an automatic reduction in calorie intake (7).
This may be related to the way these fats are metabolized. It is well known that ketone bodies (which the liver produces when you eat coconut oil) can have a powerful appetite reducing effect (8, 9, 10).
Whatever the mechanism is, it works. In one study of 6 healthy men, eating a high amount of MCTs caused them to automatically eat 256 fewer calories per day (11).

In another study of 14 healthy men, those who ate MCTs at breakfast ate significantly fewer calories at lunch (12).
So… coconut oil boosts fat burning (increases “calories out”) and it also reduces the appetite (reduces “calories in”).

Bottom Line: Many studies show that people who add Medium Chain Fatty Acids to their diet have reduced appetite and start eating fewer calories automatically.

Coconut Oil Can Help You Lose Fat, Especially The “Dangerous” Abdominal Fat

If coconut oil can boost metabolism and reduce appetite, then it should help you lose fat over the long term.
In fact, there are several studies that support this.
In one study, 40 women were given either 30 grams (2 tablespoons) of either coconut oil or soybean oil for 28 days.
They were instructed to eat fewer calories and walk every day. These were the results (13):

• Both groups lost weight (about 2 pounds).
• Only the coconut oil group had decreased waist circumference (belly fat) while the soybean oil actually had a mild increase in belly fat.
• The coconut oil group had increased HDL (good) cholesterol levels, while the soybean oil had reduced HDL and increased LDL.

In this study, coconut oil did not cause overall weight loss compared to soybean oil, but it did lead to a significant reduction in belly fat.
In another study in obese men, 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm, or 1.1 inches (14).
There are also other studies showing that medium chain fats lead to weight loss, reduced waist circumference and various improvements in metabolic health (15, 16).
The weight loss effects of coconut oil appear to be fairly mild, except for the abdominal fat.
Abdominal fat, also called visceral fat or belly fat, is the fat that tends to lodge around your organs and cause inflammation, diabetes and heart disease.
Any reduction in abdominal fat is likely to have very positive effects on your metabolic health, longevity and drastically reduce your risk of chronic disease.
These results are far from being dramatic, but consider that all these people are doing is adding coconut oil to their diet.
Combined with other proven weight loss strategies (like cutting carbs and increasing protein), all of this can add up to a significant amount.
Therefore, coconut oil can support a healthy, real-food based weight loss diet, but don’t expect it to work any miracles on its own.
If you’re interested in even more research on coconut oil, then you can find a very impressive collection of studies here.

Bottom Line: Eating coconut is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with disease.

What About The Calories?

It’s important to keep in mind that coconut oil is fat.
Fat has 9 calories per gram… and coconut oil is no exception.
Therefore, if you are eating a fixed amount of calories and then add coconut oil on top of that, then it’s likely to make you gain weight, not lose.
However, most people aren’t counting calories and eating a fixed amount per day.
In these cases, adding coconut oil to your diet will reduce your appetite and probably make you eat less of other foods instead.
So this really is not about adding fat calories to your diet, it is about replacing some of your other cooking fats with coconut oil.
It’s also important not to go overboard and think you need to add tons of coconut oil to your diet to reap the benefits. The studies above used about 30 grams per day, which equals 2 tablespoons.
Even if coconut oil is good for cooking and has some powerful health benefits, your diet should still consist primarily of whole, nutritious foods like plants and animals.