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The Coconut Diet: The Secret Ingredient for Effortless Weight Loss
Cherie Calbom
John Calbom
Discover how the benefits of coconut can change your life!Supercharge your metabolism by adding coconut oil to your diet – the weight simply drops off. Get the right good fat–low carb balance with this easy 21-day plan and discover the research into this miracle food.Coconut oil boosts your metabolism and speeds up weight loss and has a myriad of other health benefits. Ever since an article a decade ago in a US magazine mentioned the weight-loss benefits of coconut oil the demand has soared and thousands of people are including a small amount of oil in their diets.This book provides the scientific information about why this oil works, as well as how to use it.Includes:- how to follow the 21-day plan- why coconut oil raises your metabolic rate- how it helps encourage the production of anti-ageing hormones- how it enhances thyroid function- a 4-week cleansing plan to further boost your energy and health- menu plans and recipes
contents
Cover (#u9347328a-6b61-5186-91ff-8c93f324c1fa)
Title Page (#u577ff184-ba53-5ceb-86fc-5dbdea6f1131)
Introduction (#ulink_a7fd169e-ed78-5447-9fe5-87b38b70b5ff)
PART ONE The Basis for the Coconut Diet
Chapter One Weight Loss Secrets of the Tropics (#ulink_b52095fa-0b09-5014-9e7d-1afd5dd5ec89)
Chapter Two The Carbohydrate Conundrum (#ulink_3fd538ec-320b-5e10-afde-c2142ec4a028)
Chapter Three The Big Fat Misconception (#ulink_465f15db-459c-52c1-8fce-ff1a680ba7e8)
Chapter Four Thyroid Health: A Key to Weight Loss (#ulink_3945d3aa-d8c9-516c-907b-62761842b6b7)
Chapter Five Special Help When Diets Don’t Work (#ulink_fafe861a-3f9e-55bf-a11d-ffb5c6d881ed)
PART TWO The Coconut Diet
Chapter Six Phase I: The 21-Day Weight Loss Kick-Off (#ulink_26bbe3b6-4115-5521-aab2-8a7157c60954)
Chapter Seven Phase II: The Cleansing Programs (#ulink_df535e2f-21a0-5522-a605-556651f6ef4d)
Chapter Eight Phase III: Introducing Healthy Carbs (#ulink_e352dd4e-18b4-562b-95cb-5494a23830f6)
Chapter Nine Phase IV: Maintenance Plan (#ulink_119adaf9-4fe7-5855-85ff-ca41eac61f7c)
Notes (#ulink_77bcbae8-a236-5576-be3b-a4ef54625ffa)
Resource Guide (#ulink_38ecbbad-bfc2-57d7-9145-5ec14602ce76)
Copyright (#ulink_a1bf784c-10ce-5530-ab61-277bbd387297)
About the Publisher (#ulink_cebfc198-955d-53d8-a806-01f2ae00559d)
introduction (#ulink_85b4b2ee-3c48-5d8c-9e2b-182cc25b9652)
You may have tried nearly every diet available. Or maybe this is the first time you’ve decided to lose weight. No matter what your needs or your successes or failures, you will be pleased to know that this is the diet that has worked for many people—when nothing else would! You won’t be disappointed by the Coconut Diet.
Now, if you’re thinking you have to sprinkle coconut flakes on everything you eat, that’s not what this diet is about. Though the Coconut Diet does have a number of recipes that incorporate coconut milk or coconut flakes, the diet is about coconut oil. You can eat many of your favorite foods such as fish, chicken, beef, lamb, turkey, and vegetables prepared with coconut oil. You can even enjoy my Low-Carb Coconut Smoothie and still melt away the pounds!
The secret ingredient that has promoted such phenomenal weight loss success for many people is the oil of the coconut. Coconut oil works wonders when combined with a low-carb diet because it is made up of medium chain triglycerides (MCTs) that burn up quickly in the body—a lot like kindling on a fire; this helps improve metabolism. And, there’s plenty of research to back up that statement in the pages that follow.
Thousands of people have discovered the weight loss miracle of coconut oil added to a low-carbohydrate, lean-protein diet. Many of these people had tried various weight loss diets with little or no success. They were discouraged and disappointed. Then they added coconut oil—two to three tablespoons a day—to a healthy, low-carbohydrate diet and to their surprise—the weight came off without effort!
The Diet that Works!
With the exciting 21-day low-carb, coconut diet meal plan and dozens of scrumptious recipes, you are on your way to a new you. You can enjoy your favorite low-carb foods prepared with coconut oil. That’s all you have to do. Just think, you can eat great tasting food and lose weight!
You’ll be amazed at how your food tastes prepared with coconut oil. It’s so delicious! But even more amazing—you’ll lose weight on food that tastes great.
Does this sound too good to be true? You’ll hear from scores of people who have tried the Coconut Diet and lost weight. And they not only lost weight, they lost a host of health problems to boot!
The Coconut Diet is fun, easy, delicious, and exciting. It’s exciting because it gets results without struggle or deprivation. Without cravings or climbing the kitchen wall. You’ll feel satisfied after eating. You’ll enjoy your food. And you’ll be smiling when you step on the bathroom scale.
The Coconut Diet is one of the best-kept secrets of the tropics. Now it’s yours.
You may be thinking, “Yikes! Coconut Oil! Isn’t that a saturated fat—something that could kill me in short order?” Let me reassure you that people eating traditional diets rich in coconut oil have lived for centuries free of many modern diseases, including obesity and heart disease that plague Western cultures. Coconut oil, and saturated fat in general, have gotten a bad rap. It all started with faulty studies decades ago. You can read more about that in Chapter Three.
Right now, get ready to enjoy great-tasting food made with the best weight loss ingredient ever—coconut oil.
Known as the “tree of life,” the wonderful fruit of the coconut palm is rich in specific fats that have incredible health benefits. Traditional tropical populations that regularly consume coconut oil as part of their diet are seldom overweight, and are generally free from many of the modern diseases that afflict Westerners. And, now you can experience the health and weight loss benefits, too.
What Is the Coconut Diet?
The Coconut Diet encourages the consumption of healthy fats, especially coconut oil, which has unique properties that increase the body’s metabolism leading to weight loss. It is predominantly low in carbohydrates that pack on weight such as refined grains, potatoes, sugars, desserts, and alcohol. The Coconut Diet is high in antioxidant-rich vegetables that help prevent disease. It doesn’t toss the carrots out with the potato chips because all carbohydrates are not created equal! You’ll learn which carbs are healthy and which are not.
The Coconut Diet teaches you how to eat healthy for a lifetime by including good carbohydrates, lean proteins, and healthy fats with the secret ingredient: two to three tablespoons of coconut oil each day.
You’ll lose weight. You’ll lose cravings. And you’ll get health—maybe healthier than you’ve been in years.
Phase I: The 21-Day Weight Loss Kick-Off
Phase I, which is the fast track, is the strictest portion of the program, but the results are worth it. During these 21 days you should lose 10 or more pounds without much effort.
There’s no starvation. No deprivation. These are the basics:
You will consume two to three tablespoons of virgin coconut oil each and every day. The only other oil we recommend is extra virgin olive oil.
You’ll eat lean protein—fish, chicken, turkey, lamb, beef, eggs, nuts, and cheese.
You’ll eat plenty of vegetables, especially the brightly colored veggies that are highest in antioxidants.
You’ll drink eight to ten 8-ounce glasses of water each day and herbal tea. You’ll learn why it’s best to avoid coffee as much as possible.
Now does that sound difficult? Of course not!
There’s even a One-Day Vegetable Juice Cleanse for those who want to accelerate their weight loss by incorporating a day of vegetable juicing. This is an optional day. You can include this day for one, two, or all three weeks. Not only will you speed up your weight loss, you’ll feel incredibly energized and cleansed.
With the Coconut Diet, you should start looking younger and trimmer—and feeling better—in no time at all.
Phase II: The Cleansing Programs
The Coconut Diet is the only low-carb diet I know of that offers four weeks of cleansing for weight loss and revitalization. This part of the weight loss program is not mandatory, but if you are interested in reshaping and rejuvenating your body, the cleansing programs will get results that nothing else ever could—like getting rid of a protruding tummy or cellulite (that lumpy, bumpy, orange-peel looking skin).
Before you decide to skip over the cleansing programs, I suggest you read a little about what each program can do for you and how it can affect your weight loss. Then, you just might decide to try a week or two of cleansing. I think you’ll be happily surprised with how you feel and with your weight loss success.
If your weight loss seems slow, I recommend that you cleanse your colon, liver, and gallbladder early on in your program. A congested liver and gallbladder could prevent you from losing weight, and nothing may help you shed pounds until you cleanse toxins from your body and especially the organs of elimination.
Phases III: Introducing Healthy Carbs
Phase III slowly adds back healthy carbs. With a one-week menu plan and recipes that include whole grains, potatoes, squash, fruit, and healthy desserts, you will have more variety, but you’ll eat these foods sparingly until you reach your weight loss goal.
Typically, in this phase, you’ll lose one to two pounds per week. When you reach your goal weight, you’ll be able to enjoy a few more of these foods each week.
If you really splurge for holidays, vacations, or special occasions, I’ll show you a trick to quickly lose weight and cleanse away the junk—the One-Day Vegetable Juice Cleanse.
Phase IV: Maintenance Plan
Phase IV signals the achievement of your weight loss goals. Now you can eat more healthy carbohydrates, and by this time, you’ll be in the habit of choosing the right ones. To continue your program, there’s a one-week menu plan and recipes that introduce a full complement of healthy carbs. If you eat too many of them occasionally and put on a few pounds, you can go back to Phase I, II, or III until you’ve lost the extra weight. If you binge on junk food during a stressful time, you can schedule a vegetable juice cleanse day. This is the plan you will maintain for the rest of your life.
A New Eating Style for a Healthier Life
When you complete this program, you should have changed your internal chemistry and established new food-choice habits. The cravings and urges that once lured you to the refrigerator for foods you didn’t even want should be gone. And that could be forever—if you make this style of eating a way of life.
Best of all—you will become healthier. Just like many of the dieters whose stories you’ll read in this book, you too may feel better than you’ve ever felt. You’ll have more energy to enjoy each and every day. And, you’ll stand the greatest chance of preventing serious diseases like cancer, diabetes, or heart disease.
You should feel the healthiest after completing this program that you’ve felt in years—maybe in your life. This is the diet you’ll want to maintain because feeling healthy, happy, and energetic is something you’ll never want to lose, no matter how alluring some foods might be. Feeling and looking fabulous is what you’ll want to preserve for each and every day you’re alive.
part 1
chapter 1
weight loss secrets of the tropics (#ulink_459f6a9a-42f3-5b45-b6c9-5c66728adeb7)
Healthy, trim, energetic, and alive! That’s what you can be when you make the Coconut Diet your weight loss secret. With coconut oil, you can watch the pounds melt away. This secret ingredient has promoted great weight-loss success for many, many people. You’ll learn what makes coconut oil a fasting-burning fat and how that increases metabolism and promotes weight loss. You’ll hear from scores of people who have lost weight—for many, lots of weight—and health problems too. Most importantly, you’ll experience a diet that works.
Coconut oil received very bad press several decades ago. You’ll learn why that was completely unfounded. But first I’d like to tell you how people have eaten in tropical, coconut-growing countries for centuries. You may be surprised to learn that a high, saturated fat diet is the reason why most tropical islanders remain trim and healthy all their lives when they stick to eating their traditional foods rich in coconut oil.
Coconut: A Dietary Staple in the Tropics
In tropical cultures where coconut is often a staple in the diet and traditional foods the local fare, we find a preponderance of healthy, trim people, even though their diet is high in calories and fat—particularly saturated fat from coconut oil.
Prior to World War II (and for several decades after), people who ate traditional foods in countries such as the Philippines were rarely sick or overweight. In most communities the diet consisted mainly of rice, coconuts, vegetables, root crops (especially garlic and ginger), herbs, and meat that was raised locally. Many people ground their own rice by hand, leaving intact most of the bran and nutrients.
Food processing changed after World War II. Rice mills started popping up making it easier to mill rice. The first mills used were “crude” and did not polish the rice; people still ate healthy grains, which were high in fiber. Later, the mills became more sophisticated and polished the rice, making it bright white, stripped of the bran and most of the nutrients.
All the food consumed back then would be considered “organic” by today’s standards. People had no access to chemical fertilizers or pesticides. The animals, such as chickens, cows, and goats, all grazed on natural green vegetation.
Coconut and coconut oil were used daily. The usual diet was quite high in fat—the saturated fat from the coconut. Many people made their coconut oil by hand using either the traditional boiling or fermentation method. For many Filipinos and other populace of the tropics, the traditional method of making coconut oil fell out of vogue after World War II. Coconut plants and coconut oil mills were established for the booming baking industry in the U.S. Refined coconut oil made its way into the local economy. While some people still made coconut oil the “old fashioned” way, many people chose to buy the cheaper, odorless, refined coconut oil, which was readily available in the markets. But even the refined coconut oil made from copra (dried coconut meat) was done through a mechanical pressing that did not use solvent extracts (chemicals).
While pharmaceuticals were introduced in the Philippines and other tropical countries after World War II, people in many rural communities could not afford them. They had their own traditions of dealing with sicknesses using local herbs and coconut oil. When people did visit the doctor, which was rare, it was usually not for the ailments that plague Westerners today such as diabetes, cancer, heart disease, or thyroid problems. These illnesses were virtually unknown prior to the 1980s, when Western foods began to saturate the market. People went to see the doctor to treat wounds or because of sicknesses common in the tropics, such as malaria, diarrhea, or dengue (a tropical disease caused by a virus transmitted by mosquitoes).
This picture of life in rural tropical communities is typical of those who grew up in the 1950s, 60s, and 70s (and before) eating traditional foods with an abundance of saturated fat from coconut oil. Sadly, this way of life is no longer the norm. Since the mid-1970s, demand for coconut oil dropped so low that coconut farmers could no longer afford to support their families on the income of coconut harvests. Many people left their farms and moved to the cities to find better employment and there adopted Western-style diets.
Cheaper, mass-produced foods have replaced most of the local traditional fare people raised themselves. Snack foods and other fast foods made with hydrogenated coconut oil, which keeps them solid at sweltering tropical temperatures, made their way onto store shelves. Polished rice grown with chemical fertilizers is now a staple. Soft drinks loaded with refined sugars and chemicals are found on nearly every street corner. They’ve replaced the natural “buko juice”—water from the inside of the coconuts—that earlier generations grew up drinking. Even the coconut water drinks, once natural and healthy, are now loaded with refined sugars. The traditional high-fat, low refined carbohydrate diet has been replaced with many refined, high-carb substitutes.
Decades ago it was very rare to see anyone who was considered overweight, and almost never did people see someone who was considered obese. Since traditional diets have changed in these countries and coconut oil has been exchanged for refined oils, weight problems and diseases are on the rise.
What’s been discovered through researching cultures that make coconut oil part of their daily diet and from research on the health benefits of coconut oil, is that by making this oil part of your daily diet, you can also experience the weight management and health benefits long enjoyed by people of the tropics. In the pages that follow, you will find a preponderance of research and supporting evidence as to why coconut oil is such a weight loss wonder.
Since entering menopause, my body really changed and I developed fat on my belly, the underside of my arms, my chin—all kinds of places that I never had fat before. I dieted and dieted. I always ate low-fat and low-calorie foods and never really lost any weight until I tried low-carb dieting with coconut oil. There are many low-carb diets but this is the only one that has worked for me. I eat all the fat [virgin coconut oil] I want and I don’t worry about it. I now have only ten pounds to go to be where I was in college. The virgin coconut oil has also been very good for my skin. I know that exercise and virgin coconut oil will help me get rid of the last ten pounds.
Laurel
The Weight Loss Secret
The weight loss secret is in the chain—the chain of molecules that make up the fat of coconut oil. These shorter chain fatty acids that dominate coconut oil are known as medium chain triglycerides (MCTs). They burn up quickly in the body. They’re a lot like adding kindling to a fire, rather than a big damp log. That’s the secret to coconut oil’s weight loss success!
Following rapid breakdown and absorption in the intestinal tract, MCTs are transported directly to the liver. There they freely enter the mitochondria (the energy-producing elements of the cell) and are rapidly converted to ketones, which are almost immediately converted into energy. On the other hand, long chain triglycerides (LCTs), which compose most other oils, are transported from the intestines as chylomicrons (relatively large fat droplets). They are eventually dumped into the bloodstream near the heart through the thoracic duct.
These fat droplets must then be transported through the entire body before they reach the liver.
This difference in metabolism means that the body treats MCTs in a completely different manner than the way it deals with other fats. LCTs are slow to be metabolized in the body, and as a result, are more easily stored as fat. MCTs, on the other hand, are rapidly burned for energy, and are less likely to contribute to fat storage. If you consider your body’s metabolism to be like an oil furnace, eating LCTs is like adding oil to the storage tank, whereas consuming MCTs is like pumping fuel from the delivery truck right into the furnace. Less is stored; more is burned.
Because the LCT molecule is so large, the body cannot process it very efficiently; it prefers to simply store it in adipose tissue (fat cells). But MCTs can be rapidly converted into energy. Here’s how it works: the body removes the carbon atoms two at a time and transforms them into ketones, which are high-energy molecules that pass easily back into the bloodstream and are carried quickly to the cells. Once in the cells, they can be rapidly turned into ATP (adenosine triphosphate), the energy molecules of the body. Eating MCTs could be likened to putting premium fuel in the gas tank of your car—it burns more efficiently.
Thermogenesis is the rate at which the body burns fuel for energy. A very unique quality of MCTs is their ability to increase the rate at which the body burns fat for fuel. This could account for the trim, healthy constitution of Pacific Islanders who eat a diet high in traditional fats that are primarily composed of MCTs.
One of the most popular epidemiological (population) studies was conducted in the South Pacific islands of Pukapuka and Tokelau near New Zealand. The studies began in the 1960s before either island was exposed to Western refined foods. These populations ate only natural foods, and coconut foods were the most prevalent, being consumed at each meal in one form or another.
While most people in Western countries get 30–40 percent of their calories from fat, these islanders averaged between 50 and 60 percent of their calories from fat, most of that being saturated fat from coconuts. The overall health of both groups of islanders was extremely good compared to Western standards. There were no signs of kidney disease or hypothyroidism that might influence fat levels. There was no hypercholesterolemia (high blood cholesterol) either. All inhabitants were lean and healthy despite a very high saturated-fat diet. In fact, the populations as a whole had ideal weight-to-height ratios as compared to the Body Mass Index figures used by doctors and nutritionists. Digestive problems were rare. Constipation was uncommon; they averaged two or more bowel movements a day. Atherosclerosis, heart disease, colitis, colon cancer, hemorrhoids, ulcers, diverticulosis, and appendicitis are conditions with which they were unfamiliar.
I have been using coconut oil for about six weeks and following a healthy diet with plenty of organic fruits, vegetables, and meat, and few manufactured foods. I eat only a small amount of carbs—some pasta or rice, but only one time a week, if that. No bread, only rye crisps. The only fats I use are olive oil and coconut oil. I have lost three inches off my hips and two inches off my upper arms so far. Hurrah! I am delighted; [it’s been] so easy eating great food. Everybody can see an increase in my energy and mobility level, which have been low since I was injured in a car accident some years ago. I don’t know the actual pounds [lost], but I’m not really hung up on that. A tape measure and my clothes [let me know how I’m doing.] I’m feeling GREAT!
Liz
Health Secrets of the Tropics
Not only do MCTs raise the body’s metabolism leading to weight loss, they promote health as well. The health secret of the tropics is the same as the weight loss secret—the fatty acids of coconut oil lead to healing and disease prevention. The incredible health properties of MCTs were researched and documented by Dr. Jon Kabara as far back as 1966.
The most predominant MCT in coconut oil is lauric acid. Lipid researcher, Dr. Jon Kabara says, “Never before in the history of man is it so important to emphasize the value of Lauric Oils. The medium-chain fats in coconut oil are similar to fats in mother’s milk and have similar nutriceutical [medical food] effects. It is the fat content that offers the health benefits. The medium chain fatty acids and monoglycerides found primarily in coconut oil and mother’s milk have miraculous healing power.”
Outside of human breast milk, coconut oil is nature’s most abundant source of lauric acid and medium chain fatty acids. MCTs have been part of infant formulas and hospital formulas for many years.
Much of the research completed on coconut oil and lauric acid has centered around the anti-microbial and anti-viral properties of this unique fatty acid. Today, many strains of bacteria are becoming resistant to antibiotics. It is also known that antibiotics are generally ineffective in treating viral infections. When lauric acid is consumed in the diet, either in human breast milk or in coconut oil, lauric acid forms a monoglyceride called monolaurin, which has been shown to destroy a variety of bacteria and viruses, including HIV, measles, herpes simplex virus-1, vesicular stomatitis virus, influenza and cytomegalovirus.
Additionally, there is evidence that the MCTs in coconut oil kill yeast infections such as Candida albicans.
I’m a nurse with a natural alternatives wellness center in Missouri. I use virgin coconut oil as a foundational product for all of my clients. It is one of the most powerful supplements I have ever worked with. I have been in the healing arts for 30 years and natural approaches for 20 years. Most people I work with are able to use 3 to 4 tablespoons [of coconut oil] per day from the start with amazing results such as improved immune system amd energy level, stabilized blood sugar, improved thyroid function, weight loss, increased mental clarity, and improved emotional/mental stability. In addition to being a wonderful supplement, it is a basic food, which should replace all other oils in the diet. I don’t know of any other product that covers so many bases—and it tastes great too!
