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? 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. You will benefit from coconut flesh, coconut oil, and coconut water. 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
Image: Shutterstock
| 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 catechins that aid weight loss (4). Have a protein-rich dinner to repair and rejuvenate your muscles.
Stylecraze Says You can use nutmeg, cinnamon, cayenne pepper, ginger, or ground cloves to add a hint of spice to your black coffee with coconut oil.
Here 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
Image: Shutterstock
| 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.
Stylecraze Says You can add mint or basil leaves to add freshness to your coconut water.
You 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
Image: Shutterstock
| 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. 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.
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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
Image: Shutterstock
| 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
Image: Shutterstock
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.
While you are on this diet, you should completely avoid the following foods.
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
Image: Shutterstock
- Coconuts are rich in medium chain 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).
