Can I Use Coconut Oil on a Carnivore Diet?

What Is the Carnivore Diet?

Whether you can use coconut oil on a Carnivore diet depends on the version of the diet you’re following. The strict Carnivore diet aims to create ketosis by minimizing carbohydrates coming from plant-based foods, such as vegetables, fruits, grain, and legumes, and increasing fat and protein that come from animal products, like meat, poultry, seafood, and eggs.

Ketosis is a process in which your body starts burning fat instead of carbohydrates to provide energy, which results in fat melting and weight loss. 

Can You Use Coconut Oil on a Carnivore Diet?

The strict Carnivore diet allows only animal products and excludes all plant-based foods, including coconut oil.

However, since coconut oil is pure fat and contains zero carbs, the less strict versions of a Carnivore/ Keto diet may allow limited amounts of coconut oil.

But if you wish to get the best result from the Carnivore diet, you’d better stick to its rules and not use coconut oil while on the diet or minimize your consumption.

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How to Use Coconut Oil on a Carnivore Diet?

If you decide to consume coconut oil on a Carnivore diet, you can use it in cooking, baking, making bulletproof coffee (coffee with fat), frying eggs, etc.

The Benefits of Having Coconut on the Carnivore Diet

Adding coconut products, such as coconut oil, into the less strict variations of the Carnivore diet can have the following benefits.

Healthy Fats

Coconut oil is a good source of medium-chain triglycerides (MCTs), which are easily digestible healthy fats. MCTs can help improve metabolism and weight loss (source). Coconut oil can also increase the HDL (good) cholesterol and decrease the C-reactive protein (CRP), a marker of inflammation (source). But it can also increase the LDL (bad) cholesterol (source).

Nutrient Absorption

The healthy fats in coconut oil improve the absorption of fat-soluble vitamins like vitamins A, D, E, and K.

Satiety

The healthy fats in coconut oil can boost feelings of fullness, which helps control appetite and decrease overall calorie intake (source).

Energy Boost

MCTs found in coconut oil easily turn into energy.

Antibacterial and Antiviral Features

Coconut oil contains lauric acid, which has natural antibacterial, antiviral, and antifungal features, supporting your immune system and overall health. Coconut oil can also result in reductions in the number of plaque-forming bacteria in saliva (source).

Better Mental Clarity and Life Quality.

The MCTs in coconut oil can improve cognitive function. Studies show that consuming coconut oil can have positive effects on improving the quality of life, fatigue, sleep, loss of appetite, sexual function, and body image (source).

Skin and Hair Health

Coconut oil can provide moisture and promote skin and hair health.

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Coconut Nutrition

Here are the approximate nutritional values for raw coconut per 100 grams.

• Calories: 354 kcal
• Carbohydrates: 15 g (9 g of dietary fiber and 6 g of sugars)
• Proteins: 3 g
• Fats: 33 g (mainly saturated)
• Vitamins and Minerals: Small amounts of vitamin C, folate, potassium, manganese, and copper

Coconut Oil Nutrition

Here are the approximate nutritional values for 100 grams of coconut oil.

• Calories: 884 kcal
• Fats: 100 g (saturated fats, including MCTs like lauric acid, capric acid, and caprylic acid)
• Vitamins and Minerals: Negligible amounts

Does Coconut Oil Break Ketosis?

No, coconut oil does not break ketosis, and it is even recommended for people following a Ketogenic diet. Consuming fats, especially medium-chain triglycerides (MCTs) found in coconut oil, can boost ketosis.

The kind of fats found in coconut oil can be easily converted into ketones, which are molecules the body uses for energy when glucose (from carbohydrates) is limited.

Ketones are a primary fuel source during ketosis. MCTs, such as lauric acid, capric acid, and caprylic acid found in coconut oil, are quickly absorbed by the liver, where they are converted into ketones.

Therefore, using coconut oil in a Ketogenic diet can support the diet's goals by providing a quick source of energy in the form of ketones. However, use coconut oil in moderation, as it is high in calories.

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How Much Coconut Oil Per Day for Ketosis?

It’s no secret that different bodies react differently to dietary changes, and we can’t set a rule for everyone. The amount of daily coconut oil depends on your body composition, metabolism, goals, needs, and the specific diet you’re on.

As mentioned above, coconut oil is not allowed on a strict Carnivore diet, but other low-carb diets like Keto include it. Just remember that coconut oil is calorie-dense, so pay attention to your total daily calorie intake.

You can also consult a healthcare professional or dietitian to see if you can include coconut oil in your diet and decide on the possible amount your body needs for ketosis.

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Summary

Although we cannot consume coconut oil on a Carnivore diet’s strict version, less strict variations and other low-carb diets like Keto welcome it.

The amount of coconut oil you can use on these diets depends on your health and personal parameters. Although coconut oil is a healthy food, it’s not in line with the rules of a Carnivore diet that excludes all plant-based products.