Coconut provides healthy and beneficial inner pulp. It is a large seed of palms, which grow in tropical climates. Their brown and fibrous husks conceal the meat.
As the oil and milk from this fruit are more popular, many people may wonder how to use coconut meat and whether it provides health benefits.
Nutrition facts
Table of Contents
Coconut meat consists of fat and calorie while taking protein and carbs.
The nutrition facts for one cup (80 grams) of fresh, shredded coconut meat consist of the following nutrition’s:
- Calories: 283
- Carbs: 10 grams
- Protein: 3 grams
- Sugar: 5 grams
- Fat: 27 grams
- Fiber: 7 grams
- Manganese: 60% of DV
- Selenium: 15% of the DV
- Copper: 44% of the DV
- Potassium: 6% of the DV
- Phosphorus: 13% of the DV
- Zinc: 10% of the DV
- Iron: 11% of the DV
Fat
Coconut is the best fruit due to its high-fat content. Around 89% of the fat present in the inner pulp is saturated. Most of these fats provide triglycerides, which are absorbed in the small intestine and used by the body for energy.
Fiber
One cup of shredded coconut provides 7-grams of fiber, which is more than 20% of the DV.
How to Use Coconut for Weight Loss?
Coconut consists of medium-chain fatty acids, which helps in weight loss by promoting metabolic rate. You will get benefits from coconut flesh, coconut water, and coconut oil.
Here is the 4-week coconut diet plan for stable and healthy weight loss.
Coconut Diet Week 1
Early Morning-(7:30 – 7:45 am)
Eat 1-cup fenugreek water (overnight soaked)
Breakfast (8:30- 9:00 am)
Eat Oatmeal with one cup of black coffee with one teaspoon of coconut oil.
Or
Eat one cup of black coffee and one teaspoon coconut oil, 1-boiled egg, one multigrain toast.
Lunch: (12:00 – 12:30 pm)
Eat Grilled spinach, broccoli, asparagus
Shrimp zoodles
Post-Lunch (3:00 pm)
One cup of coconut water
Evening Snack (5:00 pm)
Take one cup green tea and one multigrain biscuit
Dinner (7:30 pm)
Chicken breast prepared in coconut milk
Kidney bean chili and two wheat flatbreads.
How does it work?
Fenugreek water promotes metabolism and removes toxins from the colon. Coconut oil and coffee provide good fat and keep you active. Eating oatmeal and multigrain bread consist of rich fiber, which stops fat absorption. Boiled eggs are the best source of protein. Eat a nutritious and light lunch and keep yourself hydrated with one cup of water after lunch.
Drinking green tea provides catechins to help in weight loss. Eat a protein-rich dinner to repair and rejuvenate your muscles.
Here are some food substitutes for you if you get an allergy to any mentioned food in the diet plan.
Substitutes
- Fenugreek – Cumin seeds
- Black coffee- green tea or Coffee with fat-free milk without sugar
- Oatmeal – Quinoa
- Multigrain bread – Wheat bread
- Boiled egg- Scrambled egg
- Shrimp – Crab or feta
- Broccoli – Cauliflower
- Zoodles – Cucumber salad
- Asparagus – Green beans
- Green tea – black coffee/Herbal tea
- Spinach – Kale
- Chicken breast – Tuna
- Multigrain biscuit – Saltine crackers
- Wheat flatbread – Pita bread
- Kidney bean – Garbanzo bean
Eating well will not mobilize the fat. Burn fat by using the calories you eat. Here is a suitable exercise plan for week 1.
Exercise Plan for Week 1
- Neck rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Shoulder rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Arm circles – 1 set – 10 reps (do clockwise and anti-clockwise)
- Side crunches – 2 sets – 10 reps (left and right sides)
- Upper body twists – 1 set – 20 reps
- Ankle rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Forward lunges – 2 sets – 10 reps
- Explosive forward lunges – 1 set – 10 reps
- Full squats – 2 sets – 10 reps
- Scissor kicks – 1 set – 10 reps
- Crunches – 2 sets – 10 reps
- Horizontal out kicks – 1 set – 10 reps
- Plank – 2 sets – 20 second’s hold
- Spot jumping – 3 sets – 20 reps
- Push-ups – 2 set – 5 reps
- Stretch
How will you feel at the end of the first week?
By the end of week-1, you will begin feeling less bloated, and bowel movements will be normal. You may feel fatigued because of the workout but do not skip as this body pain will pass after doing regular exercise.
Coconut Diet Week-2
Early Morning – (7:30 – 7:45 am)
Have Green tea with cinnamon and honey.
Breakfast – (8:30- 9:00 am)
Eat Quinoa with 4-almonds and one cup of coconut water
Or
Eat Scrambled eggs with one cup of coconut water and 4-almonds
Lunch – (12:00 – 12:30 pm)
Eat brussels sprouts salad (Grilled)
Or
Mushroom/Chicken clear soup
Post-Lunch – (3:00 pm)
Take one cup of buttermilk
Evening Snack – (5:00 pm)
⅙ cup coconut
Dinner – (7:30 p.m)
Grilled chicken and veggies
Or
Kale and black bean wraps
How does this work?
Honey, green tea, and cinnamon help to mobilize the fat and promote the immune system. Having breakfast kickstart the day and healthy lunch prevent lethargic feeling. Post lunch buttermilk balance the digestive system with good bacteria. Juicy and sweet coconut eat as an evening snack will promote taste buds and supply essential minerals and vitamins. End the day with dinner containing rich protein to recover muscles from daily tear and wear. You may get bore to follow the same menu every day. Choose wisely from the below list of substitutes.
Substitutes
- Green tea – Herbal tea
- Cinnamon – Black pepper
- Honey – Lime juice
- Brussels sprouts – Asparagus
- Quinoa – Oatmeal
- Almonds – Macadamia nuts or Walnut
- Scrambled eggs – Omelet or Boiled egg
- Chicken/ mushroom clear soup – Lentil soup
- Buttermilk – Fat-free yogurt
- Chicken – Fish
- Kale – Spinach
- Black bean – Black-eyed peas
Exercise Plan for Week-2
- Neck rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Shoulder rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Arm circles – 1 set – 10 reps (do clockwise and anti-clockwise)
- Side crunches – 2 sets – 10 reps (do left and right sides)
- Forward lunges – 1 set – 10 reps
- Upper body twists – 1 set – 20 reps
- Ankle rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Jumping jacks – 2 sets – 30 reps
- Mountain climbers – 2 sets – 10 reps
- Spot jogging – 5 minutes
- Squats – 1 set – 10 reps
- Explosive squats – 1 set – 10 reps
- Crunches – 1 set – 10 reps
- Burpees – 1 set – 10 reps
- Stretch
How Will You Feel at The End of The Second Week?
By the end of the second week, you will begin to feel more energetic and make slimmer. However, you need to follow a diet and workout plan to transform your body.
Coconut Diet of Week-3
Early Morning – (7:30 – 7:45 am)
Drink one cup warm water with 1-teaspoon apple cider vinegar
Breakfast (8:30- 9:00 a.m
Have Black coffee with vegetable semolina and one teaspoon coconut oil
Or
Black coffee with wheat pancake and one teaspoon coconut oil
Lunch – (12:00 – 12:30 pm)
Eat a Chicken sandwich and 1-cup of coconut water
Eat Couscous salad and 1-cup of coconut water
Post-Lunch – (3:00 pm)
Eat 1-apple or one orange
Evening Snack (5:00 pm)
Green tea with half cup popcorn
Dinner (7:30 p.m)
Baba ganoush and pita bread
Baked salmon and broccoli, spinach, and grated coconut
How does it work?
Apple cider vinegar also acts wonders when you are following weight loss. Vegetable semolina will produce vitamins, minerals, and complex carbs.
Keep lunch light by combining chicken with a sandwich using mayonnaise. Couscous salad is complete flavor and nutrient-rich but the light at the same time. Wash the toxins from coconut water. If you feel hungry after lunch, eat an orange or apple to get vitamin C, and promote immunity. Add some zing to your diet by adding half a cup of unsalted popcorn and consume green tea in the evening snack. At dinner, eat light food to mobilize fat and metabolize the food. If you are allergic to any food given above then add a substitute.
Substitutes
- Vegetable semolina – Quinoa
- Apple cider vinegar – Lime juice
- Chicken sandwich – Tuna/vegetable sandwich
- Wheat pancake – Scrambled egg
- Couscous salad – chicken salad/Vegetable
- Orange – Grapefruit
- Apple – Pear
- Popcorn – Saltine crackers
- Baba ganoush – Chickpeas
- Spinach – Bok choy
- Pita bread – Wheat flatbread
- Salmon – Tuna
- Broccoli – Cauliflower
Continue this diet plan with the following exercises.
Exercise Plan For Week-3
- Neck rotations – 1 set -10 reps (do clockwise and anti-clockwise)
- Shoulder rotations – 1 set -10 reps (do clockwise and anti-clockwise)
- Arm circles – 1 set -10 reps (do clockwise and anti-clockwise)
- Side crunches – 2 sets -10 reps (do left and right sides)
- Ankle rotations – 1 set -10 reps
- Spot jogging – 5-7 minutes
- Side lunges – 1 set – 10 reps
- Burpees – 1 set – 10 reps
- Upper body twists – 1 set -20 reps
- Jumping forward lunges – 1 set – 10 reps
- Jumping jacks – 1 set – 20 reps
- Pushups – 1 set – 10 reps
- Crunches – 1 set – 20 reps
- Mountain climbers – 1 set – 10 reps
- Stretch
How Will You Feel At The End Of Week-3?
You will feel a drastic change in the body and mind. This diet will show your effort showing results. You will more excited to finish to the coconut diet plan.
Coconut Diet Week-4
Early Morning – (7:30 – 7:45 a.m)
Drink 1-cup warm water with lime juice and honey
Breakfast – (8:30- 9:00 a.m)
Drink 1-cup black coffee with one teaspoon coconut oil and one wheat pancake
Or
Drink 1-cup of black coffee with 2-boiled eggs and one teaspoon coconut oil.
Lunch – (12:00 – 12:30 p.m)
Drink 1-cup of coconut water with Green papaya salad
Or
One cup of coconut water and Fruit salad
Post-Lunch (3:00 p.m)
Eat 1-cup yogurt
Evening Snack (5:00 p.m)
Eat 1-cup green tea
Dinner (7:30 p.m)
Sesame chicken with veggies and one cup warm milk
Eat one cup warm milk and Vegetable ravioli
Substitutes
- Honey – Cumin seeds
- Wheat pancake – quinoa
- Lime juice – Apple cider vinegar
- Yogurt – Half cup of baby carrots
- Boiled eggs – Oatmeal/ Scrambled eggs
- Papaya salad – Veggie salad/Chicken
- Fruit salad – Veggies/Grilled mushroom
- Sesame chicken – Grilled chicken
- Green tea – Herbal tea/Black coffee
- Vegetable ravioli – Brown rice and Sauteed veggies
- Warm milk – Cocoa
How Does It Work?
Begin your day with one glass of warm water, lemon, and honey to balance support right bowel movement, and promote the immune system. Wheat pancakes consist of plenty of fiber that prevents fat absorption while boiled eggs are a good source of protein. Fruit and papaya salad will provide needed nutrients to the body but low calories. Yogurt consist of good gut bacteria, which helps to digest food. Green tea will benefit suppress appetite and reduce free oxygen radicals. Eat a dinner containing fiber, protein, and complex carbs. Warm milk will provide you with sleep better at night.
Even though you will see the difference from when you begin this diet in 3rd week, do not stop working out. Because when you do the 4th weekly workout plan, you will change your lifestyle. Here is an exercise routine.
Exercise Plan For Week-4
- Neck rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Shoulder rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Arm circles – 1 set – 10 reps (do clockwise and anti-clockwise)
- Side crunches – 2 sets – 10 reps (do left and right sides)
- Upper body twists – 1 set – 20 reps
- Explosive lunges – 2 sets – 10 reps
- Ankle rotations – 1 set – 10 reps (do clockwise and anti-clockwise)
- Forward lunges – 2 sets – 10 reps
- Mountain climbers – 2 sets – 10 reps
- Burpees – 2 sets – 10 reps
- Scissor kicks – 1 set – 10 reps
- Full squat – 2 sets – 10 reps
- Lying side crunches – 2 sets – 10 reps
- Sit-ups – 2 set – 20 reps
- Side lunges – 1 set – 10 reps
- Jumping jacks – 1 set – 20 reps
- Pushups – 1 set – 10 reps
- Stretch
What Do You Feel After Week-4?
If you continue this diet plan, you will look fabulous and feel good. Nutritious foods will keep the body healthy when dropping weight. Exercise will make you fit mentally and physically. You will like this transformation.
While you are on this diet, you should avoid the following foods.
Foods To Avoid
Veggies & Fruits
Avoid Jackfruit, potato, and mango.
Fats and Oils
Avoid animal fat, butter, margarine, mayonnaise, cream cheese, and whole fat cream.
Nuts – Cashew nuts
Beverages
Avoid aerated drinks, artificially sweetened beverages, alcohol, packaged fruit juice.
Benefits of Coconut for Weight loss
Provide Low Carbs
Various dietitians and nutritionists recommend eating low-carb foods for quick weight loss. And coconut is a fruit containing low carbs and effectively work for weight loss. It provides anti-inflammatory properties and rich omega-3 fatty acids.
Coconut is a healthier version of regular refined oil. Coconut oil stops acidity in the stomach by providing anti-bacterial properties.
Reduce Cravings
Eating coconuts can help to satiate hunger and keep you full for more time. Medium-chain triglyceride fat present in coconut helps in getting satiety. Sugar content in coconut provides instant energy in the body. It prevents repeated hunger and lowers cravings by managing blood sugar levels. You can include fresh coconut in smoothies or cooked dishes or salads.
Coconut Increases in Metabolism
Coconut oil consists of medium-chain fatty acids. These fatty acids get metabolized quicker than longer-chain fats. According to a study, medium-chain fats are deposited with low energy in the body in comparison to other fats. They enter the liver quickly from the digestive tract, where they are used as energy or ketone bodies.
Coconut Oil Reduces Abdominal Fat
The properties of coconut help to lower appetite and promote metabolism. Coconut oil can boost in losing fat in long term.
According to studies, coconut oil helps to lower belly fat. Medium-chain fats are also known to reduce weight and decrease waist circumference.
Coconut can also help to reduce belly or abdominal fat. This fat ledge around body organs is known to cause diabetes, heart diseases, and inflammation. A lowered belly fat leads to better metabolic health and a lower risk of chronic diseases. Eating coconut along with other strategies of weight loss such as low carbs and increase protein intake and induce weight loss.
What Does the Research Tell?
Research has shown eating coconut oil may lower inflammation, increase the level of heart-protective HDL cholesterol, and boost insulin sensitivity.
Still, while many studies link MCT oil with weight loss, research on coconut oil effect on weight loss.
Several human studies have found that MCT oil consumption may boost feelings of fullness and that replacing LCTs with MCTs may boost modest weight loss. Remember, MCT oil should not be used as coconut oil. Only some studies have shown to curb appetite or increase weight loss.
Effects on fullness
According to studies, coconut oil can substantially lower hunger in fullness levels. For example, one study in 15 women with extra weight discovers that eating breakfast with 25 ml of coconut oil was less effective at lowering appetite four hours after the meal, in contrast with eating the same amount of olive oil.
Another study in 15 children with obesity shown that meals consist of 20gm of coconut oil did not trigger high feelings of fullness than consuming the same amount of corn oil.
Additionally, a study in 42 adults discovered that coconut oil was less filling than an MCT oil composed of more caprylic and capric acids, but lightly more filling than vegetable oil.
Scientists have presumed that outcomes from MCT examines shouldn’t be applied to coconut oil and that there is little proof to help to utilize it to advance sensations of totality.
Useful Tips
Purchase good quality edible coconut oil.
Drink fresh coconut water.
Eat 500 more calories on your cheat day during your diet.
Stay hydrated
Sleep early to prevent midnight hunger.
It is all regarding weight loss and coconut. This diet plan will work wonders by reducing fat and improve hair and skin.
Possible downsides
While coconut pulp has many benefits, it may also have some disadvantages. It consists of some saturated fats, which is extremely controversial.
According to a study of 115, 000 normal adults found high saturated fat consumption was linked with a heightened risk of a heart ailment. While the effects of saturated fat on heart disease is still debated, studies show that substituting saturated fats with unsaturated fats may decrease heart disease risk.
Some scientists argue that although coconuts do not seem to influence heart health, most people do not eat enough to experience any negative effects – especially on a western diet.
Given that this fruit may also provide good effects on the heart, more research is necessary on coconut pulp and long-term heart health.
Notably, coconut pulp is also calorie-dense. Overeating may cause unnecessary weight gain if you do not restrict calories elsewhere.
Lastly, some people may have a severe reaction to coconut.
How To Choose And Store Coconuts
The dry coconut must be stored in airtight containers and especially, in refrigerators during summer to preserve the healthy qualities of coconut oil, which is present in dry coconut. It will also help the coconut from having moistened or stale. The fresh coconut must be restored in the fridge. Also, one must make sure to shake a coconut before buying. When you shake, you will hear the water sound.
The more the quality, the more weight of the coconut makes it fresher and newer on the other hand, if it has no liquid in it, it means that it has gone bad and is not suitable for eating. Putting coconut water for 1-2 days is not good, and eating it after 2-3 days can create problems in the digestive system. You can also use desiccated coconut with your meals and smoothies to get the necessary nutrients to enhance the taste.