Quite frankly, it seems a bit counter-intuitive that fat could actually enhance reduction in bodyfat. But it's true, coconut oil aids in loss of body fat and I'm going to tell you how. Let's start by going over some of the basics that you most likely learned in college biochemistry, if you took it, but may have otherwise forgotten. Fats and oils are composed of hydrophobic groups known as fatty acids. There are really two different ways to define fatty acids. The first method is based on saturation, and is probably the one you are most familiar with. Most of you would likely be acquainted with saturated or unsaturated fats and oils, what with the attention they get in fad diets and the media. The second method to define a lipid is based on relative length (size) of the fatty acid chain. There are short chain fatty acids (SCFA), medium chain fatty acids (MCFA), and long chain fatty acids (LCFA). SCFA (short chain fatty acids) have fewer than six carbon atoms, medium chain fatty acids (MCFA) have between 6-12 carbons, and long chain fatty acids (LCFA) have fourteen or more carbon atoms. The reason oils are characterized based length of their carbon backbone is because the size of the carbon chain affects the chemical and physical properties of the fatty acid.
Most of the oils, fats, lipids that you eat come from either plants or animals, all of which are composed of LCFA (long chain fatty acids). In fact, approximately 98% of the dietary oils that people eat is composed of LCFA. The oil taken from coconuts is quite unlike most others because it is largely composed of MCFA (medium chain fatty acids), with lauric acid, another unique component of coconut oil, making up approximately forty-seven percent of coconut oil. Here is where it gets important: medium chain fatty acids (MCFA) are metabolized very differently from long-chain fatty acids (LCFA). First, I'll explain how most dietary fats consisting of long chain fatty acids are digested and metabolized. Then I'll inform you how MCFA (medium chain fatty acids contained within coconut oil are metabolized and digested, pointing out the differences and the major significances.
LCFA (long chain fatty acids) existing in plant and animal fat are not easily absorbed by the gastrointestinal tract and need pancreatic enzymes and bile salts to to metabolize them so that they can be absorbed by the intestine. Next, the long chain fatty acids (LCFA) are packaged into, what is called, chylomicrons, which are lipoproteins that transport fats throughout your body. The chylomicrons are transported through the lymphatic system then circulate through the bloodstream, where they deliver lipid components to a wide variety of tissues, including skeletal tissue, adipose, and cardiac. After the chylomicrons have uploaded their triglyceride components to these tissues, the left over lipoproteins are transported to the liver, where they are imported into the mitochondria of liver cells, using the CPT (carnitinte palmitoyl transferase) machinery, and are finally oxidized for energy uses (Life Sciences 62 (14): 1203-1215). This is how all cholesterol, saturated fat, and unsaturated fat that consists of long chain fatty acids (almost all of your dietary fat) is transported throughout your body.
In stark contrast, MCFA (medium chain fatty acids) existing within coconut oil are taken up by the GI tract with ease, they do not need any pancreatic enzymes to break them down, which means less work for your pancreas. Next, medium chain fatty acids are shipped to the portal blood stream, directly to the liver, where they go directly into mitochondria without the use of the carnitine palmitoyl transferase, and are instantly oxidized for energy. Medium chain fatty acids from coconut oil do not get packaged into lipoproteins, and do not get transported to a variety of tissues and are not stored as body fat, they go directly to the liver and are metabolized for energy (Life Sciences 62 (14): 1203-1215). The bottom line is that medium chain fatty acids from coconut oil produces energy to the exclusion of all else, whereas, long chain fatty acids (LCFA) found in all other dietary fats produce body fat (and some energy).
Because the medium chain fatty acids (MCFA) found in coconut oils are rapidly and easily pulled into the mitochondria, unlike long chain fatty acids (LCFA), they are immediately used for energy, resulting in a burst of thermogenesis and energy, which, subsequently, increases metabolism. Several animal studies and clinical studies have demonstrated that ingestion of coconut oil increases the metabolic rate and decreases bodyfat both in studies done on humans, and animals. Rats that were fed a diet consisting of medium chain fatty acids had less subcutaneous fat, a visibly evident decrease in body fat, increased metabolism and increased thermogenesis (Lipids 22 (6): 442-444). The burst of energy that is generated by medium chain fatty acids (MCFA) is also great for athletic endurance. Researchers tested the ability to tolerate endurance exercise in mice that were fed MCFA (medium chain fatty acids) vs. those fed a diet that was, instead, high in long chain fatty acids (LCFA) for six weeks. The animals were subjected to a swimming endurance test, where they had to swim. The mice that were fed medium chain fatty acids consistently had more endurance than the rest and showed an increased physical endurance (Journal of Nutrition 125 (3):531-9). This research performed in mice provide us with demonstrable evidence that medium chain fatty acids (MCFA) increase metabolic rate and promote the loss of fat while providing a burst of energy that increases physical endurance, in a manner that doesn't make you fat. Yes, this surge in energy means you feel less lethargic, and can help you feel less tired.
Innumerable studies have demonstrated that coconut oil clearly has an effect in men and women very analogous to what has been shown in other studies involving animal models: it . For example, healthy men and women were administered either medium chains fats or long chain fats in addition to a diet similar in carbohydrate, fat, and protein content for twelve weeks. Throughout the 12 weeks, individuals that took medium chain fatty acids had significantly less body weight and, specifically, body fat (The Journal of Nutrition 131 (11): 2853-2859). Scientific studies have also shown that ingestion of medium chain fatty acids (MCFA) also increase the burning of long chain fatty acids (LCFA) that are already in your body (International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity 24 (9): 1158-1166). Similar to the animal studies, medium chain fatty acids (MCFA) also increase energy production by increasing thermogenesis, which speeds up metabolic rate in humans as well (Metabolism: Clinical and Experimental 38 (7): 641-648). In another study, people with high blood triglyceride levels were given MCFA (medium chain fatty acids) for eight weeks. In addition to decreasing overall body fat, their triglyceride levels were lowered by 14.5 percent (European Journal of Clinical Nutrition 63 (7): 879-886).
So just a quick refresher for those of you that lost focus: Coconut oil, a source of medium chain fatty acids, is metabolized by a different process than long chain fatty acids altogether, this process expedites its use as energy instead of storing it away as fat. Because the body has to preferentially burn the fat off, it ramps up the metabolism by increasing thermogenesis. This ramping up of the metabolism then proceeds to not only burn off the medium chain fatty acids, but long chain fatty acids pre-existing the consumption of coconut oil as well. These effects have been seen both in animal studies, and more importantly, human studies as well.
To reap the medium chain triglyceride benefits you simply need to change the type of oil you ordinarily cook with to coconut oil.
Most of the oils, fats, lipids that you eat come from either plants or animals, all of which are composed of LCFA (long chain fatty acids). In fact, approximately 98% of the dietary oils that people eat is composed of LCFA. The oil taken from coconuts is quite unlike most others because it is largely composed of MCFA (medium chain fatty acids), with lauric acid, another unique component of coconut oil, making up approximately forty-seven percent of coconut oil. Here is where it gets important: medium chain fatty acids (MCFA) are metabolized very differently from long-chain fatty acids (LCFA). First, I'll explain how most dietary fats consisting of long chain fatty acids are digested and metabolized. Then I'll inform you how MCFA (medium chain fatty acids contained within coconut oil are metabolized and digested, pointing out the differences and the major significances.
LCFA (long chain fatty acids) existing in plant and animal fat are not easily absorbed by the gastrointestinal tract and need pancreatic enzymes and bile salts to to metabolize them so that they can be absorbed by the intestine. Next, the long chain fatty acids (LCFA) are packaged into, what is called, chylomicrons, which are lipoproteins that transport fats throughout your body. The chylomicrons are transported through the lymphatic system then circulate through the bloodstream, where they deliver lipid components to a wide variety of tissues, including skeletal tissue, adipose, and cardiac. After the chylomicrons have uploaded their triglyceride components to these tissues, the left over lipoproteins are transported to the liver, where they are imported into the mitochondria of liver cells, using the CPT (carnitinte palmitoyl transferase) machinery, and are finally oxidized for energy uses (Life Sciences 62 (14): 1203-1215). This is how all cholesterol, saturated fat, and unsaturated fat that consists of long chain fatty acids (almost all of your dietary fat) is transported throughout your body.
In stark contrast, MCFA (medium chain fatty acids) existing within coconut oil are taken up by the GI tract with ease, they do not need any pancreatic enzymes to break them down, which means less work for your pancreas. Next, medium chain fatty acids are shipped to the portal blood stream, directly to the liver, where they go directly into mitochondria without the use of the carnitine palmitoyl transferase, and are instantly oxidized for energy. Medium chain fatty acids from coconut oil do not get packaged into lipoproteins, and do not get transported to a variety of tissues and are not stored as body fat, they go directly to the liver and are metabolized for energy (Life Sciences 62 (14): 1203-1215). The bottom line is that medium chain fatty acids from coconut oil produces energy to the exclusion of all else, whereas, long chain fatty acids (LCFA) found in all other dietary fats produce body fat (and some energy).
Because the medium chain fatty acids (MCFA) found in coconut oils are rapidly and easily pulled into the mitochondria, unlike long chain fatty acids (LCFA), they are immediately used for energy, resulting in a burst of thermogenesis and energy, which, subsequently, increases metabolism. Several animal studies and clinical studies have demonstrated that ingestion of coconut oil increases the metabolic rate and decreases bodyfat both in studies done on humans, and animals. Rats that were fed a diet consisting of medium chain fatty acids had less subcutaneous fat, a visibly evident decrease in body fat, increased metabolism and increased thermogenesis (Lipids 22 (6): 442-444). The burst of energy that is generated by medium chain fatty acids (MCFA) is also great for athletic endurance. Researchers tested the ability to tolerate endurance exercise in mice that were fed MCFA (medium chain fatty acids) vs. those fed a diet that was, instead, high in long chain fatty acids (LCFA) for six weeks. The animals were subjected to a swimming endurance test, where they had to swim. The mice that were fed medium chain fatty acids consistently had more endurance than the rest and showed an increased physical endurance (Journal of Nutrition 125 (3):531-9). This research performed in mice provide us with demonstrable evidence that medium chain fatty acids (MCFA) increase metabolic rate and promote the loss of fat while providing a burst of energy that increases physical endurance, in a manner that doesn't make you fat. Yes, this surge in energy means you feel less lethargic, and can help you feel less tired.
Innumerable studies have demonstrated that coconut oil clearly has an effect in men and women very analogous to what has been shown in other studies involving animal models: it . For example, healthy men and women were administered either medium chains fats or long chain fats in addition to a diet similar in carbohydrate, fat, and protein content for twelve weeks. Throughout the 12 weeks, individuals that took medium chain fatty acids had significantly less body weight and, specifically, body fat (The Journal of Nutrition 131 (11): 2853-2859). Scientific studies have also shown that ingestion of medium chain fatty acids (MCFA) also increase the burning of long chain fatty acids (LCFA) that are already in your body (International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity 24 (9): 1158-1166). Similar to the animal studies, medium chain fatty acids (MCFA) also increase energy production by increasing thermogenesis, which speeds up metabolic rate in humans as well (Metabolism: Clinical and Experimental 38 (7): 641-648). In another study, people with high blood triglyceride levels were given MCFA (medium chain fatty acids) for eight weeks. In addition to decreasing overall body fat, their triglyceride levels were lowered by 14.5 percent (European Journal of Clinical Nutrition 63 (7): 879-886).
So just a quick refresher for those of you that lost focus: Coconut oil, a source of medium chain fatty acids, is metabolized by a different process than long chain fatty acids altogether, this process expedites its use as energy instead of storing it away as fat. Because the body has to preferentially burn the fat off, it ramps up the metabolism by increasing thermogenesis. This ramping up of the metabolism then proceeds to not only burn off the medium chain fatty acids, but long chain fatty acids pre-existing the consumption of coconut oil as well. These effects have been seen both in animal studies, and more importantly, human studies as well.
To reap the medium chain triglyceride benefits you simply need to change the type of oil you ordinarily cook with to coconut oil.
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