Super Effective Weight Loss Tip #4 Replace Common Fatty Foods with Less Fatty Options

There are many foods rich in LCT fats(long chain triglycerides that are slow to metabolize and can increase weight and keep it on) that keep people over-weight. Some of these foods include mayonnaise, cheese, dairy milk, creamy pasta sauces, tomato sauce, gravy, ice-cream etc

Instead of mayonnaise, one can make home-made mayo with coconut oil and non-dairy milk. Add some coconut oil, unsweetened non-dairy milk, some garlic and vinegar or lemon juice in a big jar, then use a hand blender to turn it into creamy mayonnaise. I mentioned in weight loss tip #1 that coconut oil can create thermogenesis for weight loss, so this coconut oil mayo is a guilt-free weight-loss mayo. This hand blender technique can also be used to make coconut ice-cream, just leave out the garlic and vinegar and use stevia as a sweetener. Add strawberries to turn it into fruit ice-cream.

Instead of using dairy cheese for spaghetti and pasta, using nutritional yeast flakes that tastes the same without the high fat content. Just sprinkle onto pasta like parmesan cheese powder and it is good to go.

Instead of drinking dairy milk and yogurt high in fat, choose unsweetened non-dairy milk and yogurt.

Instead of relying on creamy sauces to flavor foods, use coconut mayo and fresh/dried Italian herbs and spices.

You can make your own tomato sauce with bottled tomato paste with dried Italian herbs, salt, vinegar, garlic and a little stevia for some sweetness.

Super Effective Weight Loss Tip #2 Satisfy Your Thirst Before Having Meals

Many overweight people don't really understand whether all the hunger they feel really comes from the need to eat food or the need to satisfy their thirst for fluids. If they confuse thirst with hungry, they might eat too much unnecessarily during meals and gain weight or keep weight on.

What I recommend is to drink a good amount of water right after waking up from bed in the morning. This not only gets the body hydrated, feel refreshed, and lessen the feeling of hunger, but it can also dilute the acidity in the stomach and prevent too much acidic reaction from digestion that could cause stomach discomforts. Many people don't realize that drinking water can prevent constipation.

Pure distilled water tastes really great and refreshing, and tastes the best in comparison to tap or filtered water, and having it on hand makes one want to drink it more often rather than the sugary drinks that can add unnecessary calories that can make one gain weight. It is best to get a water distiller rather than constantly buy bottled water from the supermarket.

Cold water requires the body to produce heat to warm it up to body temperature so the calories used for the heat production would also help one lose weight.

Super effective weight loss tip #1 -- use coconut oil and milk for thermogenesis

Coconut milk and oil is not fattening but has been scientifically proven to reduce body fat through thermogenesis. It is also anti-viral, anti-fungal and anti-bacterial. Fat is needed to be consumed with every meal as it acts as carrier for fat-soluble vitamins A, D, E and K.


Research has found coconut oil to be able to induce thermogenesis for effective weight-loss—

Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
http://www.ncbi.nlm.nih.gov/pubmed/23179202

Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
http://www.ncbi.nlm.nih.gov/pubmed/2021124

Research on the nutritional characteristics of medium-chain fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/17878693

"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."


Research that found coconut oil to be more easily absorbed compared to other oils composed of long-chain triglycerides—

Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
http://ajcn.nutrition.org/content/87/3/621.full

Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
http://ajcn.nutrition.org/content/37/1/1.abstract

Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
http://www.ncbi.nlm.nih.gov/pubmed/21733323

Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
http://www.ncbi.nlm.nih.gov/pubmed/9570335


Coconut oil is not unhealthy 

In Sri Lanka where coconut oil is consumed as the main dietary fat, the country has the lowest death rate from ischemic heart disease.

Medium chain triglycerides (MCT) in aging and arteriosclerosis.
http://www.ncbi.nlm.nih.gov/pubmed/3519928

"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."

http://www.todayonline.com/voices/coconut-milk-healthy-or-hazardous