In the Philippines, this palm is called the tree of life. It is believed that its nuts can cure any disease. Despite their tropical origin, they have long taken their rightful place on the shelves of our stores. Their exotic taste with a specific aroma cannot be confused with anything else. This is a universal 2-in-1 product: both a drink and a food at the same time. Since many people have fallen in love with it, the question is increasingly asked whether it is possible to eat coconut while losing weight and whether it will violate dietary restrictions.
Should you eat coconut when losing weight?
Coconut is eaten when losing weight, as it contains mainly fats. It contains few carbohydrates, which provoke the development of obesity.
The fats in the nut are vegetable, healthy and easily digestible.
The body uses them as a source of energy and converts them into reserves only with a strong excess of calories. However, when including a nut in the menu, it is necessary to take into account its benefits and harm.
Composition and nutritional value
To understand whether coconut can be used on a diet, you need to consider its composition.
100 g of pulp contains 33.5 g of fat, 3.3 g of protein and 6.2 g of carbohydrates. Calorie content - 354 kcal. The nut contains the following beneficial substances in large quantities:
- Potassium. Has a beneficial effect on intestinal motility. Indirectly contributes to the supply of oxygen to the brain, which activates intellectual activity, facilitates concentration, and strengthens memory. Potassium supports the excretory function of the kidneys. When interacting with sodium, the microelement ensures the correct transmission of nerve impulses. Potassium balances the water-salt balance.
- Phosphorus. Keeps teeth and bones strong, prevents osteoporosis. Promotes correct muscle contraction, thereby preventing spasms. Phosphorus helps to recover faster after training and makes sports more effective. The mineral facilitates the removal of toxins and metabolic by-products from the kidneys. The nutrient ensures normal conduction of nerve impulses.
- Iron. Provides tissue breathing. Improves systemic and cellular metabolism. Iron is part of many enzymes and amino acids. It is required for the formation of hemoglobin. The mineral regulates cell growth and division. It maintains the normal state of the central nervous system. Iron is required for the correct functioning of the thyroid gland and brain. The nutrient improves immunity.
- Molybdenum. It is considered a “male” microelement. Enhances testosterone production and relieves sexual dysfunction. For women, molybdenum helps remove toxins from the body. The mineral strengthens teeth and prevents their destruction. It helps produce hemoglobin and prevents the development of anemia. Molybdenum indirectly improves the condition of intestinal microflora.
- Copper. Ensures normal cell division and growth. Has an anti-inflammatory effect. Copper regulates the production of melanin, the pigment that gives color to the skin, hair and eyes. A deficiency increases the risk of early gray hair. The mineral protects nerve endings from the harmful effects of toxins. Copper slows down the aging process, makes the skin more flexible, and prevents sagging. The mineral acts as a brain stimulant.
- Selenium. Acts as an antioxidant: prevents unwanted oxidative reactions. Selenium supplements are prescribed for asthma to provide relief. The trace element supports the health of the reproductive system and regulates the activity of the thyroid gland. It helps restore hormonal balance. Selenium improves blood circulation and reduces the risk of cardiovascular pathologies.
The pulp is able to slightly replenish the reserves of zinc and magnesium: 100 g of pulp contains 9 and 8% of the daily value of these substances, respectively. Coconut contains small amounts of B vitamins, ascorbic acid, tocopherols, calcium and sodium.
Milk
Milk contains manganese.
Just 200 ml of the product satisfies the daily need for the mineral. The nutrient regulates the metabolism of carbohydrates and fats, accelerates metabolism, and forces the body to waste energy. Manganese is needed for the correct functioning of the nervous system. It increases insulin sensitivity, which indirectly has a beneficial effect on appetite.
Milk satisfies hunger because it contains 180 kcal per 100 g, but it must be introduced into the diet with caution. Abuse of the product leads to obesity.
A glass of milk replaces a full meal. For this reason, it is recommended not to use the product alone. It is advisable to add it to tea and smoothies, prepare puddings, soups, etc. It is allowed to pour a little coconut milk into porridge, but in this case you need to monitor the calorie content of the menu.
Coconut milk is a very high-calorie product.
Tablets and capsules
Tablets and capsules contain almost no calories when compared with the unprocessed product, but they greatly reduce appetite, eliminate acute hunger pangs and speed up metabolism.
Supplements enhance the removal of fats from the body. Before taking capsules and tablets, you should consult a doctor, as such drugs can harm the body. It is prohibited to violate the dosages specified by the manufacturer or to independently extend the course.
Extracts
The extract is similar in action to capsules and tablets, but is more preferable because it is the active substance in its pure form. However, due to the lack of additional ingredients, the drug may not work as well. The extract, capsules and tablets should not be taken during pregnancy and lactation, or with pathologies of the urinary system and liver.
Coconut water - what is it?
Coconut water is a clear liquid with a slightly sweet taste. Despite the fact that the drink is light, it quickly gives you a feeling of fullness. As a result, a person does not overeat, and he does not have the opportunity to gain excess weight.
Coconut water is the liquid endosperm of young coconut palm fruits. As the fruit ripens, the liquid thickens and hardens.
Source Wikipedia
It is often used by athletes to restore water-salt balance during and after training.
Features of eating coconut on a diet
To avoid the appearance of extra centimeters on your waist, you need to know how to properly consume coconut on a diet. It belongs to high-calorie and fatty foods, therefore, if the recommendations are not followed, it will provoke obesity.
In the morning or evening
It is better to consume nut pulp, butter and milk in the morning and afternoon. These products contain fats that must be actively broken down and provide the body with energy. In the evening, a person’s activity level decreases, which is why excess lipids go into reserves. Capsules and tablets are taken according to instructions.
Daily norm
The safe amount of pulp depends on the gender of the person. Men are allowed to consume no more than 300 g per day, women - no more than 200 g. For butter, the norm is 10-30 g. Restrictions do not apply to coconut milk, but regardless of the type of product, you need to additionally monitor the caloric content of your diet.
Eat before or after eating
It is better to consume coconut before meals. In this case, it allows you to reduce portion sizes. You can eat the product after, but only after 2-3 hours, when the first signs of hunger appear.
Coconut pulp will saturate the body and reduce the feeling of hunger.
Should you eat before bed?
It is not recommended to eat coconut before bed.
In this case, the body receives a portion of fat, but cannot use it up. As a result, lipids have to be sent to reserves. Another factor is the need to digest food. Coconut is not a food that is easy on the stomach. With such a night snack, the gastrointestinal tract will be forced to work hard, which will lead to the appearance of undesirable symptoms: nausea, vomiting, heaviness, digestive disorders, etc.
Coconut milk and coconut water - what's the difference?
Coconut milk and coconut water are not the same thing. Coconut water is naturally present in coconuts that have not yet reached maturity. And coconut milk and coconut oil are products of processing the pulp of mature coconuts.
Coconut water is the sap of a coconut that can be drained from the fruit. And milk is obtained from the pulp when it is ground. The composition of the juice differs from the composition of the pulp in the content of proteins, carbohydrates, and fats. The pulp contains much more saturated fatty acids.
Coconut milk is quite high in calories. Its calorie content is 230 kcal per 100 g of product, and coconut water is 19 kcal per 100 g.
Product restrictions
During the diet, avoid fast food, store-bought salads, fatty sauces, marinades, pickles, etc. Desserts, including yoghurts with sugar, are excluded from the diet. It is forbidden to drink sweet carbonated drinks. Sugar should no longer be added to tea and coffee; in extreme cases, honey can be used.
It is necessary to monitor the total calorie content of the menu. The indicator is selected individually depending on the basic calorie expenditure and level of physical activity.
The daily nutritional value of products should not be lower than 1200. An adequate deficit for weight loss is 200-600 kcal. Such a shortage will ensure slow weight loss and prevent the occurrence of complications.
Selection and storage of coconuts
It is recommended to choose fruits that are even brown in color.
Green streaks and spots are not allowed. Do not eat nuts that have cracks, dents or mold in their shells. There should be a film on the coconut eyes that prevents premature spoilage of the product. Shake the fruit before purchasing. If there is no liquid in it, it is better to consider other options. The coconut has either been sitting on the counter for a long time or has been damaged.
Undamaged fruits can be stored at room temperature. In this case, their shelf life is 3-6 months. The opened nut is kept only in the refrigerator for no more than 1-2 days.
The pulp can be filled with water and left at low temperature for 3-5 days. Once opened, coconut milk is kept in the refrigerator. It must be consumed within 24 hours.
Fresh coconuts.
How to choose a good product and open it
On sale you can find ready-to-eat products - pulp, coconut milk and even coconut shavings. But if you have the opportunity to purchase a whole fruit, then you need to know the rules for choosing it:
- the surface of the coconut should be brown, green spots, veins are not allowed;
- You cannot buy fruit with mold on the rind (shell), dents or cracks;
- the weight of a coconut means the amount of pulp and juice (milk) in it - the larger it is, the fuller its contents;
- you need to shake the fruit - if there is liquid in it, you can hear its gurgling and this means the high quality of the product;
- The “eyes” of the coconut (three pieces) should be covered with film.
It’s not enough to buy a good coconut palm fruit, you also need to open it, and this is easy to do if you know the algorithm of actions:
- Three dark dots should be located at the top - this is how the coconut is placed on the table.
- Taking a screwdriver and a hammer in your hands, you need to punch holes and drain the liquid contents through them.
- Find the natural break line of the coconut and hit it with a hammer or kitchen hatchet.
If the fruit cannot be broken, then it can be placed in a microwave or oven on high heat - after 10 minutes you can try again.
Coconut Diet Options
There are several options for coconut diets. The strictest is a mono-diet. Due to the paucity of the menu, it is observed only for 1 day and is used as a relief. The longer the duration of the diet, the more balanced its diet, since the body cannot be deprived of nutrients.
Combined fasting day
During the combined fasting day, you are allowed to eat vegetables.
For the detoxification effect, it is better to give preference to raw. If there are problems with the gastrointestinal tract, products are stewed or boiled, if possible, to soften the effect on the stomach or intestines. Along with coconut, you can eat cucumbers, tomatoes, zucchini, carrots, eggplants, etc. They try to eat the nut in the first half of the day, and in the evening they eat salads. Another scheme is to use the pulp as snacks.
Unloading on mono power
A mono-diet involves eating only coconut without other foods. At the beginning of the day, the pulp of half the fruit is grated and divided into 4-5 servings. The nut is eaten throughout the day. You are allowed to drink green tea. If you have an unbearable feeling of hunger in the evening, you can include a glass of kefir in your menu.
Sample menu for 4 days
For a 4-day diet, the menu includes tea, buckwheat, oatmeal, rice and cottage cheese.
Every day they eat 100 g of coconut pulp along with other foods. The menu is selected individually, but as an example you can use the following:
- First day. Breakfast - 2 tbsp. l. steamed buckwheat, half the pulp. Lunch - 100 g low-fat cottage cheese, 25 g coconut. Dinner - half a bowl of buckwheat, the rest of the fruit.
- Second day. Breakfast - 2 tbsp. l. rice, half coconut pulp. Lunch - 150 g of cottage cheese, you can add 1 tsp. honey, 25 g nuts. Dinner - 2 tbsp. l. rice, the rest of the pulp.
- The third day. Breakfast - 3 tbsp. l. oatmeal, half coconut pulp. Lunch - 100 g of cottage cheese, green tea, 25 g of fruit. Dinner - 2 tbsp. l. buckwheat, 25 g nuts, 40 g cottage cheese.
- Fourth day. Breakfast - 2 tbsp. l. rice, half coconut pulp. Lunch is the rest of the nut. Dinner - 100-150 g of cottage cheese.
As a snack, you can drink tea with coconut milk or eat some dried fruits. You can remove some of the pulp from your evening meal and eat it during your second breakfast or afternoon snack.
Porridge with coconut pulp.
Losing weight in a month
The diet is intended for a gradual transition to proper nutrition.
At the same time, eat 50-100 g of coconut pulp per day. The menu is being adjusted gradually:
- First week. Baked goods, fruits, sugar, sweets, and cereals are removed from the diet. They eat protein foods and vegetables.
- Second week. The menu includes liquid soups, freshly squeezed juices, smoothies, and fermented milk products.
- Third week. They eat non-starchy vegetables and fruits. Dietary cereals are included in the menu.
- Fourth week. They eat all permitted foods: vegetables, meat, fish, juices, smoothies, fruits, dietary cereals, etc.
Before each meal eat 1 tsp. coconut oil They replace all other fats.
Coconut milk diet
A diet involves eating according to a strict plan. For breakfast, drink 150 ml of coconut milk and eat 50 g of nuts. Lunch - 100 g boiled rice. For lunch, eat 50 g of coconut pulp, drink tea with 1 tbsp. l. milk. Afternoon snack - 80 g of rice porridge. Dinner consists of 100 g of low-fat cottage cheese and a glass of coconut milk. The maximum duration of the diet is 7 days.
Recipes for weight loss
Salad
To prepare it you will need:
- Coconut;
- Carrot;
- Orange;
- Banana.
Grate carrots and coconut pulp. Remove the membrane from the orange and cut it into pieces, cut the banana into cubes. Mix all the ingredients.
Cleansing salad
Boil the beets, peel them, and grate them on a coarse grater. Add grated coconut pulp and mix everything.
Rice porrige
Pour 1 liter of milk into a saucepan and bring it to a boil. Pour in 0.7 cups of pre-soaked rice and let it boil. After 5 minutes, turn it off, close the lid tightly and let it brew. Add grated coconut pulp to the finished porridge. Only available for breakfast.
Coconut wrap for weight loss
The wrap helps make the skin more elastic, remove stretch marks and get rid of cellulite.
Before the procedure, the epidermis is steamed and cleansed with a scrub. The skin is not wiped dry. Immediately after the shower, gently rub the oil in, then cover the problem area with cling film. It is removed after 30-40 minutes and the remaining oil is removed with a napkin.
To improve the effect, you need to create a thermal effect. To do this, you can, for example, lie under a blanket or additionally wrap the problem area with a towel.
Wrap to improve skin condition.
What do nutritionists think?
Anna Glebovna, 33 years old The coconut diet can give positive results, but only with exercise and caloric restriction.
Otherwise, the person will get better. This applies not only to coconut diets, but to most other diets, but it is important to use the energy that comes from fat. Sofya Mikhailovna, 42 years old The mono-diet is strict, so I do not recommend using it, especially for people with weak willpower. Balanced nutritional plans are preferable, in which pulp and milk act only as a supplement.
How to drink it
Drinking coconut water is very beneficial, but the main thing is not to overdo it. After all, the good thing is in moderation.
For an adult, the permissible norm is 0.5 liters per day. It should be divided into 2 doses - drink half in the morning, half in the evening.
Children under 15 years old should drink no more than 200 ml. Children over 3 years old should start giving water with one sip, and be sure to monitor how the body reacts to it.
You can only consume fresh coconut water. This water has a whitish-cloudy color and exudes a subtle coconut aroma. It tastes a little sweet.
