Coconut For Weight Loss With 4 Weeks Diet Plan
A little bit of coconut can go a long way in aiding your journey to achieve ideal weight.
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.
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Experience: 6 yearsSindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.
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Using coconut for weight loss has been a controversial topic. We have heard a lot about the fat content of coconut and how it may potentially raise bad cholesterol levels. However, this is not true – as not all fats are bad. In fact, completely avoiding all fats may also lead to weight gain and negatively affect your health. Such a diet can also keep you feeling hungry most of the time (as the right fats promote satiety). Coconut contains good fats too, but how effective are these for weight loss? How can you use this fruit to support your weight loss journey?
Coconut products are packed with medium-chain triglycerides (MCTs), which can help increase metabolism, boost energy, and aid in weight loss. You can learn effective ways to add coconut to your diet for weight management.
Continue reading to know more.
In This Article
How To Use Coconut For Weight Loss
Coconuts are rich in medium-chain fatty acids that help weight loss by boosting your metabolic rate.
While most people usually drink coconut water for weight loss, let us tell you that you can also include fresh coconut meat and its oil into your weight loss diet plan. They help in keeping you hydrated and can also curb hunger pangs. In this article, we give you a 4-week easy coconut diet plan for healthy and stable weight loss. So, take a step ahead and bring out your fitter self. Let’s begin.
Coconut Diet Week 1
| Meals | What To Eat |
| Early Morning (7:30 – 7:45 a.m) | 1 cup overnight soaked fenugreek water |
| Breakfast (8:30- 9:00 a.m) | Options:
|
| Lunch (12:00 – 12:30 p.m) | Options:
|
| Post-Lunch (3:00 p.m) | 1 cup coconut water |
| Evening Snack (5:00 p.m) | 1 cup green tea + 1 multigrain biscuit |
| Dinner (7:30 p.m) | Options:
|
Why This Works
Fenugreek water boosts metabolism and flushes out toxins from the colon (1). Coconut oil and coffee not only provide your body with a healthy amount of fat to keep you fueled and active but also taste great! Oatmeal and multigrain bread are rich in fiber that prevents the absorption of fat (2). Boiled eggs are a great source of protein (3). Have a light and nutritious lunch. Keep yourself hydrated with a cup of coconut water post lunch. Green tea is rich in catechinsi An antioxidant found in tea that protect cells from damage and may help minimize diseases. that aid weight loss (4). Have a protein-rich dinner to repair and rejuvenate your muscles. Lastly, coconut milk benefits your health by boosting digestion and as it contains healthy fats, it provides sustained energy.
Quick TipHere is a list of food substitutes for you if you do not like or are allergic to any of the foods mentioned in the diet chart.
Substitutes
Fenugreek – Cumin seeds
Oatmeal – Quinoa
Black coffee- Coffee with fat-free milk (no sugar) or green tea
Multigrain bread – Wheat bread
Boiled egg- Scrambled egg
Shrimp – Crab or feta
Zoodles – Cucumber salad
Broccoli – Cauliflower
Asparagus – Green beans
Spinach – Kale
Green tea – Herbal tea / black coffee
Multigrain biscuit – Saltine crackers
Chicken breast – Tuna
Kidney bean – Garbanzo bean
Wheat flat bread – Pita bread
Eating well won’t really mobilize the fat. Burn fat by utilizing the calories you consume. Here is your exercise plan for week 1.
Exercise Plan For Week 1
- Neck rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Arm circles – 1 set of 10 reps (clockwise and anti-clockwise)
- Side crunches – 2 sets of 10 reps (left and right sides)
- Upper body twists – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Spot jumping – 3 sets of 20 reps
- Forward lunges – 2 sets of 10 reps
- Explosive forward lunges – 1 set of 10 reps
- Full squats – 2 sets of 10 reps
- Scissor kicks – 1 set of 10 reps
- Horizontal out kicks – 1 set of 10 reps
- Crunches – 2 sets of 10 reps
- Push ups – 2 set of 5 reps
- Plank – 2 sets of 20 seconds hold
- Stretch
How Will You Feel By The End Of Week
By the end of week 1, you will start feeling less bloated, and your bowel movements will be regular. You may feel fatigue due to the workout but do not give up, as this body ache will pass as you keep working out regularly. Now, let’s move on to week 2.
Coconut Diet Week 2
| Meals | What To Eat |
| Early Morning (7:30 – 7:45 a.m) | Green tea with honey and cinnamon |
| Breakfast (8:30- 9:00 a.m) | Options:
|
| Lunch (12:00 – 12:30 p.m) | Options:
|
| Post-Lunch (3:00 p.m) | 1 cup buttermilk |
| Evening Snack (5:00 p.m) | ⅙ cup coconut |
| Dinner (7:30 p.m) | Options:
|
Why This Works
Green tea, honey, and cinnamon help to mobilize the fat and keep your immune system strong. Head out after having a heavy breakfast to kickstart your day. Simple yet healthy lunch will keep you from feeling lethargic after lunch. Buttermilk supports the digestive system by providing good gut bacteria. Sweet, crunchy, and juicy coconut as an evening snack will keep your taste buds alive and supply your body with vitamins and minerals. End your day with protein-rich dinner to help your muscles recover from daily wear and tear.
Quick TipYou may not like to follow the same menu every day. Choose wisely from the list below and design a menu of your choice.
Substitutes
Green tea – Herbal tea
Honey – Lime juice
Cinnamon – Black pepper
Quinoa – Oatmeal
Almonds – Walnut or macadamia nuts
Scrambled eggs – Boiled egg or omelet
Brussels sprouts – Asparagus
Chicken/ mushroom clear soup – Lentil soup
Buttermilk – Fat-free yogurt
Chicken – Fish
Kale – Spinach
Black bean – Black-eyed peas
Expend the energy that you have consumed by following this exercise plan.
Exercise Plan For Week 2
- Neck rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Arm circles – 1 set of 10 reps (clockwise and anti-clockwise)
- Side crunches – 2 sets of 10 reps (left and right sides)
- Upper body twists – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Forward lunges – 1 set of 10 reps
- Jumping jacks – 2 sets of 30 reps
- Spot jogging – 5 minutes
- Squats – 1 set of 10 reps
- Explosive squats – 1 set of 10 reps
- Mountain climbers – 2 sets of 10 reps
- Burpees – 1 set of 10 reps
- Crunches – 1 set of 10 reps
- Stretch
How Will You Feel By The End Of Week 2
By the end of week 2, you will start to feel more energetic and look slimmer. However, you need to continue being on this diet and exercise plan to fully transform your body. Here is what to eat in the 3rd week.
Coconut Diet Week 3
| Meals | What To Eat |
| Early Morning (7:30 – 7:45 a.m) | 1 cup warm water with 1 teaspoon apple cider vinegar |
| Breakfast (8:30- 9:00 a.m) | Options:
|
| Lunch (12:00 – 12:30 p.m) | Options:
|
| Post-Lunch (3:00 p.m) | 1 apple or 1 orange |
| Evening Snack (5:00 p.m) | Green tea + ½ cup popcorn |
| Dinner (7:30 p.m) | Options:
|
Why This Works
Apple cider vinegar works wonders when it comes to weight loss (5). Vegetable semolina will supply your body with vitamins, minerals, and complex carbs. Studies suggest that a fiber-rich diet like semolina might help maintain lower body weight (6) (7). Keep your lunch light by eating a chicken sandwich without mayonnaise. Couscous salad is full of flavor and nutrient-rich but light at the same time. Wash the toxins away with a cup of wholesome coconut water that also provides optimum hydration. If you feel hungry after lunch, apples or oranges will provide your body with vitamin C and help boost your immunity. Add a little zing to your diet by having half a cup of unsalted popcorn and green tea for an evening snack. For dinner, have a light dinner to help you metabolize the food and mobilize the fat.
If you are allergic to any of the foods listed above, here is a substitute list for you.
Substitutes
Apple cider vinegar – Lime juice
Vegetable semolina – Quinoa
Wheat pancake – Scrambled egg
Chicken sandwich – Tuna/vegetable sandwich
Couscous salad – Vegetable/chicken salad
Apple – Pear
Orange – Grapefruit
Popcorn – Saltine crackers
Baba ganoush – Chickpeas
Pita bread – Wheat flat bread
Salmon – Tuna
Spinach – Bok choy
Broccoli – Cauliflower
Continue to be on this diet plan and follow the exercise plan given below.
Exercise Plan For Week 3
- Neck rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Arm circles – 1 set of 10 reps (clockwise and anti-clockwise)
- Side crunches – 2 sets of 10 reps (left and right sides)
- Upper body twists – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Spot jogging – 5-7 minutes
- Burpees – 1 set of 10 reps
- Jumping jacks – 1 set of 20 reps
- Side lunges – 1 set of 10 reps
- Jumping forward lunges – 1 set of 10 reps
- Pushups – 1 set of 10 reps
- Crunches – 1 set of 20 reps
- Mountain climbers – 1 set of 10 reps
- Stretch
How Will You Feel By The End Of Week 3
You will notice a drastic change in your body and mind. You will see your efforts yielding results. You will be more excited to complete the coconut diet plan.
Coconut Diet Week 4
| Meals | What To Eat |
| Early Morning (7:30 – 7:45 a.m) | 1 cup warm water with honey and lime juice |
| Breakfast (8:30- 9:00 a.m) | Options:
|
| Lunch (12:00 – 12:30 p.m) | Options:
|
| Post-Lunch (3:00 p.m) | 1 cup yogurt |
| Evening Snack (5:00 p.m) | 1 cup green tea |
| Dinner (7:30 p.m) | Options:
|
Why This Works
Start your day with a glass of warm water, honey, and lemon to support proper bowel movement and boost your immune system. Wheat pancakes are rich in fiber that prevents the absorption of fat while boiled eggs are an excellent source of protein. Papaya or fruit salad will give your body the required nutrients but is low in calories. Yogurt is loaded with good gut bacteria that helps digest food. Green tea will help suppress your appetite and scavenge the free oxygen radicals. Have a dinner rich in fiber, complex carbs, and protein. Warm milk will help you sleep better at night.
Bored of eating the same foods again and again? Here is your week 4 substitute list.
Substitutes
Honey – Cumin seeds
Lime juice – Apple cider vinegar
Wheat pancake – quinoa
Boiled eggs – Scrambled eggs / oatmeal
Papaya salad – Chicken/veggie salad
Fruit salad – Grilled mushroom and veggies
Yogurt – ½ cup baby carrots
Green tea – Black coffee/herbal tea
Sesame chicken – Grilled chicken
Vegetable ravioli – Sauteed veggies and brown rice
Warm milk – Cocoa
Even though you will see a striking difference from when you started this diet to now (3 weeks), don’t stop working out. Because when you complete your 4th week workout plan, you will change your lifestyle. Here is your exercise routine.
Exercise Plan For Week 4
- Neck rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Arm circles – 1 set of 10 reps (clockwise and anti-clockwise)
- Side crunches – 2 sets of 10 reps (left and right sides)
- Upper body twists – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps (clockwise and anti-clockwise)
- Forward lunges – 2 sets of 10 reps
- Explosive lunges – 2 sets of 10 reps
- Burpees – 2 sets of 10 reps
- Scissor kicks – 1 set of 10 reps
- Full squat – 2 sets of 10 reps
- Lying side crunches – 2 sets of 10 reps
- Side lunges – 1 set of 10 reps
- Jumping jacks – 1 set of 20 reps
- Mountain climbers – 2 sets of 10 reps
- Pushups – 1 set of 10 reps
- Sit-ups – 2 set of 20 reps
- Stretch
How Will You Feel By The End Of Week 4
If you adhere to this diet plan, you will not only look fabulous but also feel good. Nutritious foods will keep your body healthy while helping you lose weight. Working out regularly will keep you fit physically and mentally. You will love this transformation.
Kyrie Gray, a lifestyle blogger, considers coconut oil as the secret to her weight loss. She consumes it a couple of times a day and claims it gives her quick and visible results. She takes her first dose in the morning, after a 30-minute cardio session. “Following that workout, I mix some coconut oil in a glass of warm water. It just, like, burns the calories from my body! I swear one time I actually saw an ab instantly pop out right after I drank the stuff (i),” she quips.
While you are on this diet, you should completely avoid the following foods.
Key Takeaways
- Coconuts, being rich in medium chain fatty acids, boosts your metabolic rate to aid in weight loss.
- A four-week coconut diet mixes coconut products with healthy foods like cooking chicken breast in coconut milk.
- A coconut diet can improve the immune and digestive systems, prevent fat absorption and detox the body.
- Coconut-based products are easily digestible, help control appetite, and enhance the absorption power of the body.
- Regular exercise while following a coconut diet can provide better results.
Foods To Avoid
Veggies & Fruits –
Potato, jackfruit, and mango.
Fats and Oils – Butter, animal fat, mayonnaise, margarine, cream cheese, and full-fat cream.
Nuts – Cashew nuts.
Beverages – Aerated drinks, packaged fruit juice, artificially sweetened drink, and alcohol.
Here are the reasons why we recommend you to include coconut, coconut water, and coconut oil in your daily diet.
Benefits Of Coconut
- Coconuts are rich in medium chain triglycerides or fatty acids that are healthy and also help increase your body’s metabolism—which means the body will burn calories faster, and target the fat reserves. Also, instead of being stored as fat deposits, digested coconut gets converted into energy and helps the body to burn more calories (8).
- Coconuts are very easy to digest (9). It requires fewer enzymes to digest, break down and improve the absorption of vital nutrients, vitamins, and minerals.
- Vitamins such as A, D, E and K are water soluble and do not easily get assimilated by the body without an adequate amount of fat in your diet.
- People battling digestive issues, fatigue, high BP, and constipation benefit from consuming coconut.
- Coconut is also known to trigger the activity of your thyroid. This, in turn, increases your body’s metabolism and also boosts your energy.
- Coconuts, mislabeled as troublemakers, in fact, are the most easily digested fats. Unlike other diets, a diet rich in coconut does not leave you feeling deprived, or craving for midday snacking.
- Consumption of oil that is rich in trans fats poses a risk of heart disease, high cholesterol, and many other health conditions. Coconut oil, on the other hand, metabolizes the fats in the liver and makes it a fuel for the brain and muscle functioning. Thus, the fat consumed is not stored in the body. By consuming coconut oil, cholesterol, heart problems, and other ailments can be kept at bay (10).
- Coconut oil benefits also include managing abdominal obesity. So, if that is your concern, remember that coconut oil helps regulate weight fluctuation, enhances immunity, and improves memory power (11).
- Anecdotal evidence suggests that coconut oil is a miracle for those suffering from constipation. The fatty acids in this wonder oil are said to have antimicrobial properties that have a rather soothing effect on parasites and bacteria that inhibit proper digestion. Irritable bowel syndrome and other digestive problems will become history if you include a substantial portion of coconut in your daily diet.
- Coconut is rich in lauric acid, caprylic acid, and capric acid that contain antifungal, antibacterial and antiviral properties that keep you healthy and help your body build a strong immune system (12). In the past, coconut oil was used to treat and act as a preventive measure against infections like candidai A yeast-like fungus that exists harmlessly on the skin but can grow unruly and cause rashes and infections. , herpes, and influenza.
- If you have a sweet tooth and have a tendency to put on weight easily, include coconut oil in your diet. Simply try eating a spoonful of virgin coconut oil, and you will feel full and be able to resist your temptation to bite into a bar of chocolate.
- Try out new recipes, use coconut oil for dishes that call for high cooking temperatures. Coconut oil contains medium-chain fatty acids and does not oxidize at high temperatures.
- Try virgin coconut oil in your skin care regimen. You will be surprised at how the oil combats with fine lines, wrinkles, and even blemishes. Regular use of the oil will soften your skin and make it supple and luxuriant.
- One tbsp. of coconut oil contains 13.6 g of fat and a whopping 117 calories. What more can you ask for? Add it to your salad, and see your waist go from 34 inches to 26 inches in just a few weeks.
- Coconut water acts as a diuretic and helps cleanse the body of toxins, waste, and unwanted drugs. Drinking fresh coconut oil will help throw out your body’s waste with ease, and also help you shed excess weight without sweating it out.
Useful Tips
- Buy a good quality coconut oil for consumption
- It is best to drink fresh tender coconut water
- You can have one cheat day every week where you can consume 500 calories more than your diet days
- Keep yourself hydrated
- Sleep early to avoid midnight snacking
Though you can use coconut for weight loss, it is also important to learn the potential risks of consuming coconut in large quantities. Keep reading to know more.
Potential Downsides
Eating too much coconut for weight loss can lead to several health concerns as it is calorie-dense (13). Therefore, excessive intake may lead to weight gain.
It contains a significant amount of saturated fats, and consuming too much may increase cholesterol levels. Coconut sap has sugar levels of 3.48% fructose, 2.53% glucose, and 6.91% sucrose, which may impact blood sugar levels if consumed in large quantities (14).
Also, people who are allergic to tree nuts might experience reactions such as itching and rashes after consuming coconut.
For these reasons, it is important to use coconut in moderation. Always consult with your doctor before adding coconut to your diet, as they can advise you on the appropriate amount based on your health status.
Infographic: Top 5 Reasons To Follow Coconut Diet For Weight Loss
Coconut is not a popular option for weight loss. However, it has good fats that may help in weight loss and improve immunity. Though we have listed all the benefits of coconut for health, here are a few important reasons to include it in your weight loss diet. Check out the infographic below to learn more.
Illustration: StyleCraze Design Team
Coconuts are rich in antioxidants and healthy fats that increase the body’s metabolism rate and lead to weight loss. Moreover, coconut benefits also include promoting satiety due to their high-fat content, which helps control appetite. The four-week low-calorie coconut diet discussed above contains weight loss-friendly foods rich in protein and complex carbohydrates like fiber, which also promote satiety. Moreover, this diet plan helps prevent fat absorption, strengthen immune and digestive systems, flush out toxins from the body, and reduce oxidative stressi. You can try cooking with coconut oil, adding coconut milk to your smoothies, or snacking on fresh coconut meat. Just remember to talk to a healthcare professional before making significant changes to your diet. Follow the exercise regimen specific to each week, as outlined in the article, to see effective results. Follow the exercise regimen specific to each week, as mentioned in the article, to witness effective results.
Frequently Asked Questions
Is coconut high in sugar?
No, coconut contains a small amount of naturally occurring sugars.
How much coconut should I eat a day?
You can eat around 100gms of fresh coconut everyday. It is high in fats, so consuming coconut in moderation is important.
Is coconut good for keto diet?
Yes, coconuts are rich in fat and low in carbohydrates. Depending on your carb budget, you can include varying amounts of unsweetened coconut and coconut water in your keto meals.
Illustration: Coconut For Weight Loss With 4 Weeks Diet Plan
Image: Stable Diffusion/StyleCraze Design Team
Unveil the truth about coconut oil and weight loss! Watch this video and delve into the science behind its potential benefits, metabolism-boosting properties, and practical tips for incorporating this tropical treasure into your health journey.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. Coconut Oil is the Secret to My Weight Loss and Successhttps://medium.com/jane-austens-wastebasket/coconut-oil-is-the-secret-to-my-weight-loss-and-success-6c3a3314c411
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
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