Coconut water is also beneficial for weight loss. Coconut water’s low calories work easily on the stomach. It consists of bio-active enzymes that are known to ease digestion and promote metabolism. Having a high metabolic rate help to burn more fat. The best part is that even though coconut water provides low carbohydrate concentration. It will provide a full stomach feeling. Drinking coconut water 3-4 times a day help to lower extra weight.
Nutrition Facts of Coconut
Table of Contents
Dried & Unsweetened, 1 Ounce (Oz)
Calories: 187 (9% daily value)
Fiber: 5 g (20 percent DV)
Protein: 2 g (4 % DV)
Fat: 18 g (28 % DV)
Saturated fat: 16 g (80 % DV)
Carbohydrates: 7 g (2 % DV)
Sugar: 2 g
Coconut Milk, 8 Oz
Fat: 57 g (88% DV)
Calories: 552 (27% DV)
Protein: 5.5 g (11% DV)
Saturated fat: 50 g (250% DV)
Fiber: 5 g (20% DV)
Carbohydrates: 13 g (4% DV)
Sugar: 8 g
Coconut Water, 8 Oz
Calories: 46 (2 % DV)
Saturated fat: 0.4 g (0 % DV)
Fat: 0.5 g (1 % DV)
Protein: 2 g (4 % DV)
Fiber: 3 g (12 % DV)
Carbohydrates: 9 g (3 % DV)
Sugar: 6 g
Coconut Oil, 1 Tablespoon (Tbsp)
Fat: 13 g (20 % DV)
Calories: 121 (6 % DV)
Protein: 0 g (0 % DV)
Saturated fat: 11 g (55 % DV)
Fiber: 0 g (0 % DV)
Carbohydrates: 0 g (0 % DV)
Sugar: 0 g
Coconut Water Vs. Fruit Juices
If you wish to control your weight loss process, choose coconut water in place of other fruit juices as it provides a better minerals concentration than fruit juices. Research has shown that fruit juices may provide sudden sugar spikes. Coconut water has low calories and provides low sugar than other fruit juices.
Best time to drink coconut water
Unlike other drinks, there is no best time to consume coconut water. You can consume it during the day and even at night, but consuming it at similar specific times does certainly help. Drinking it early in the morning with an empty stomach can help in different ways. Coconut water consists of lauric acid, which helps in promoting your immunity, beginning metabolism, and increasing weight loss. Pregnant females are often suggested to drink coconut water to prevent constipation and dehydration. It also helps to relieve heartburn, morning sickness, which are common pregnancy symptoms.
Nutritional Benefits
As coconut provides many health benefits, it is extremely important to understand that you should choose green coconut water for good results. Skip drinking ripe coconut water. Coconut milk provides a high-calorie drink. It might provide bad effects, especially when you aim at removing your extra pounds.
Let us explore the essential nutritional values of coconut water.
Fiber
One cup of coconut water consists of 3 gm of fiber in it. The amount is remarkably high when compared to other drinks. Water, soda, cola, and other similar drinks do not consist of more fiber like coconut water. Fiber consists of no calories and helps in lowering food absorption in the digestive system.
This, in turn, helps to manage the blood sugar levels. At a similar time, the fiber present in coconut water helps in stoping food cravings, crashes, and sugar spikes. Modern research has shown that fiber expedites the food path from the colon, which helps in removing the wastewater from the body more easily.
Potassium
Potassium is a primary component of coconut water. It consists of more potassium like 300 mg in one cup than a banana, which is another good source of these nutrients. Potassium is the best source of electrolytes that change food into energy. Additionally, potassium also helps in increasing and strengthening body muscles. You must hear those muscles burn extra calories compared to fat.
Protein
You gain 2gm of protein from one cup of coconut water. It is a major appetite suppressant that benefits you to eat low calories when you aim at lowering weight fast. Different people on a weight reduction aim to stick to a high protein diet for this reason. Coconut is the best choice being high in protein.
Vitamin C
Dieticians often suggested including coconut water in the diet chart as it is a good source of vitamin C. You can get 10% of your everyday needed allowance of vitamin C and antioxidants from one cup of coconut water alone. Vitamin C like studies show is a must for producing a hormone called carnitine that allows carrying energy directly to the cells.
Enzymes
Many enzymes such as peroxidase, catalase, diastase, dehydrogenase, phosphatase, and RNA polymerase are present in coconut water. These enzymes help the right functioning of the metabolic and digestive systems.
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How Does Coconut Water Benefits Weight Loss?
You may wonder why coconut is suggested in place of anything for weight loss. You could indeed get several foods that help to keep you fit and lower calories for staying fir. Coconut water provides multiple benefits from one cup of coconut water.
Low In Calories
One cup of coconut water provides only 48 calories, additionally to essential nutrients. It is the best option when compared to packaged drinks and even water. The packaged drinks consist of flavor and sugar, which will cause weight gain. Water, on the other hand, is devoid of the natural electrolytes that coconut water consists of. This low-calorie natural drink helps to hydrate and lower weight by eating low calories.
Increases Metabolic Rate
People with a low metabolic rate cause a high risk of getting obese sooner or later. When you get a low metabolic rate, no matter how less you consume, you get weight. Coconut water helps to boost metabolic rate and prevent obesity. It increases the absorption and digestion of food and promotes energy created for doing different voluntary and involuntary works.
Lowers Cholesterol
High bad cholesterol in the blood can accumulate in arteries by getting deposited on the arteries walls. It will stop smooth blood flow, which can prove to be fatal. It has been scientifically shown that coconut water reduces cholesterol. Coconut water changes the bad cholesterol to bile acids, which are then removed.
Boost Insulin Sensitivity
Coconut water consists of antioxidants that help to search the reactive oxygen species. These reactive oxygen species are the primary reason for different diseases, aging, and disorders. It has been discovered that coconut water helps to lower ROS, which in turn increases insulin sensitivity. When your body is sensitive to insulin, you are less prone to get diabetes and weight gain.
Reserves Proteins As Energy Source
Coconut water helps to develop lean muscle. It is a low-calorie beverage that boosts blood cholesterol and promotes metabolic rate, thus resulting in low-fat accumulation in the body. The already build-up fat gets utilized as an energy source. Therefore, all you are left with is your muscle.
Supports Thyroid Function
When the thyroid gland does not create enough hormones, the metabolic rate is slow. Coconut water helps the thyroid to function properly, thus regulating the metabolic rate.
Hydrate your body
Coconut water provides rich nutrition and keeps your body hydrated. After consuming water from tender coconut, you tend to feel full, and as a result, you do not feel hungry for one hour. You will also not have the desire to munch on junk food as the unique combination of sugar and salts in coconut water satisfies your taste buds. This diet is suggested for all who are on a special diet to prevent obesity.
When To Drink Coconut Water
- Early in the morning with a dash of lime
- After a hectic day
- After working out
- Lunch or post-lunch
Useful Tips
Drink fresh and natural tender coconut water
Avoid storage of coconut water
Include fresh fruits in coconut water to make it more nutritious
Do not include artificial sweeteners or sugar
Tender coconut water helps lower weight as compared to water from mature coconut
If you do not like to consume the thin layer of tender coconut water, apply it over your skin.
Caution
Consuming coconut water more than once or two times a day can increase sugar levels. High sugar consumption will serve no purpose if you want to lower your weight. Coconut water also consists of 0.5 gm of saturated fat in every cup. Saturated fats are unhealthy fats and cause weight gain. They can also make you more likely to have a stroke and heart disease. Also, skip drinking packaged coconut water. The coconut source is very important. The processed or canned might contain artificial flavors, which may boost the sugar levels indirectly. As it has high potassium, coconut water should be taken with caution by people with heart or kidney problems.
Expert Views
Keeping yourself hydrated is essential for professional and recreational athletes. It suits to provide fluids to the body but may not be helpful for a long-time physical activity.
Coconut water is low in sodium, carbohydrate, and potassium, which is not suitable for athletes’ requirements for working out rigorously.
Whether you choose Coconut water or sports drinks or plain water, they will work to keep your body hydrated. The challenge is when you work out strenuously for more than 3 hours in the heat and lower body fluids, you need easily absorbed carbs for instant energy and change lost electrolytes like potassium and sodium.
Other Benefits of Coconut Water for Weight loss
Better Than other Sugary Drinks
Coconut water has low sugar than different sports drinks and less sugar than soda and other fruit juices. Plain coconut water could be a better choice for kids and adults looking for a drink that is low in sweet.
Some Athletes Swear by It
According to John Isner, coconut water helped him epic an 11-hours marathon Wimbledon tennis win. It is very hydrating and kept him going by preventing cramps even in humid and hottest conditions. He consumes a mixture of coconut water and water during the night before a marathon.
Coconut water may be good at replacing lost fluids than a sports drink or water as long as you feel the taste.
May help post-workout recovery
Coconut water is abundant in many electrolytes including magnesium, sodium, and potassium. If you are working up a sweat, especially in the summer season when you may be getting more sweat, coconut water may be very useful. Electrolytes present in coconut water can help to manage fluid balance, stop dehydration and assure correct muscles function. Make sure to refuel with sufficient carbohydrates and protein after a workout.
Detox drink
Coconut water can help to detoxify your body. It will provide hydration and clean the body toxins. This drink will make you feel refreshed.
Promote Digestion
The bioactive compounds and high concentration of fiber, coconut water consumption can help in digestion and lower the chance of acid reflux according to the NDTV report. One glass of coconut water can prevent acidity and bloat.
A Cleanser For Dry Skin
It provides antibacterial qualities that help to hydrate the cleanse the dry skin. You can apply it directly to your face. It removes dirt, makeup, and extra oil.
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Can Coconut Help You Lose Weight?
Even though you may notice references to fat-burning ingredients like coffee that consists of coconut oil, it is not clear if coconut will help to slim down. Remember that coconut is one calorie-dense food, which is not a common trait in foods that tend to help with weight loss. It is commonly noted that coconut oil may help to lower weight because it is the best source of a fatty acid called medium-chain triglycerides, which are quickly metabolized in the body. You can also purchase MCT oil, but some people conflate coconut and MCT oil, thinking that they both get a similar effect on the body.
Research on that point is uncertain, they are not similar and one review indicates that research does not show coconut oil can help to remove pounds. Another study contrasts the effects of MCT oil versus coconut oil or vegetable oil control discovered that eating a breakfast smoothie consisting MCT oil improved fullness ratings and lowered the amount of food taken at lunch consisting with vegetable and coconut oils.