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Coconut For Weight Loss With 4 Weeks Diet Plan

by
ISSA Certified Specialist in Fitness & Nutrition
Coconut For Weight Loss With 4 Weeks Diet Plan October 16, 2017

Coconuts can aid weight loss. Sounds unbelievable right? I know why you think so because I used to think so too. Thanks to the myth that coconut is fat and contributes to bad cholesterol. But did you know that not all fats are bad? In fact, ignoring fats can lead to weight gain and weak health. Fats increase satiety and fullness. A no-fat diet can make you feel hungry all the time, and you will end up eating more carb-rich foods leading to weight gain. Therefore, the best way to incorporate fats without overdoing it is to consume coconut.

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

MealsWhat To Eat
Early Morning (7:30 – 7:45 a.m)1 cup overnight soaked fenugreek water
Breakfast (8:30- 9:00 a.m)Options:

  • Oatmeal + 1 cup black coffee with 1 teaspoon coconut oil
  • 1 cup black coffee with 1 teaspoon coconut oil + 1 multigrain toast + 1 boiled egg
Lunch (12:00 – 12:30 p.m)Options:

  • Shrimp zoodles
  • Grilled broccoli, spinach, and asparagus
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:

  • Chicken breast cooked in coconut milk
  • Kidney bean chili + 2 wheat flat bread
Why This Works

Fenugreek water boosts metabolism and flushes out toxins from the colon. 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. Boiled eggs are a great source of protein. 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. Have a protein-rich dinner to repair and rejuvenate your muscles.

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

MealsWhat To Eat
Early Morning (7:30 – 7:45 a.m)Green tea with honey and cinnamon
Breakfast (8:30- 9:00 a.m)Options:

  • Quinoa + 1 cup coconut water + 4 almonds
  • Scrambled eggs + 1 cup coconut water + 4 almonds
Lunch (12:00 – 12:30 p.m)Options:

  • Grilled brussels sprouts salad
  • Chicken/ mushroom clear soup
Post-Lunch (3:00 p.m)1 cup buttermilk
Evening Snack (5:00 p.m)

⅙  cup coconut

Dinner (7:30 p.m)Options:

  • Grilled chicken with veggies
  • Kale and black bean wraps
Why This Works

Green tea, honey, and cinnamon help to mobilize the fat and keeps 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 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.

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

MealsWhat 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:

  • Black coffee with 1 teaspoon coconut oil + vegetable semolina
  • Black coffee with 1 teaspoon coconut oil + wheat pancake
Lunch (12:00 – 12:30 p.m)Options:

  • Chicken sandwich + 1 cup coconut water
  • Couscous salad + 1 cup coconut water
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:

  • Baba ganoush with pita bread
  • Baked salmon with spinach, broccoli, and grated coconut
Why This Works

Apple cider vinegar works wonders when it comes to weight loss. Vegetable semolina will supply your body with vitamins, minerals, and complex carbs. 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, apple or orange 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.

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

MealsWhat 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:

  • 1 cup black coffee with 1 teaspoon coconut oil + 1 wheat pancake
  • 1 cup black coffee with 1 teaspoon coconut oil + 2 boiled eggs
Lunch (12:00 – 12:30 p.m)Options:

  • Green papaya salad + 1 cup coconut water
  • Fruit salad + 1 cup coconut water
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:

  • Sesame chicken with veggies + 1 cup warm milk
  • Vegetable ravioli + 1 cup warm milk
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.
  • Coconuts are very easy to digest and require fewer enzymes to digest, break down and improve the absorption of vital nutrients, vitamins, and minerals.
  • Vitamins such as A, D, E and K are water soluble and do not easily get assimilated by the body without an adequate amount of fat in your diet.
  • People battling digestive issues, fatigue, high BP, and constipation benefit from consuming coconut.
  • Coconut is also known to trigger the activity of your thyroid. This, in turn, increases your body metabolism and also boosts your energy.
  • Coconuts, mislabeled as trouble makers, in fact, are the most easily digested fats. Unlike other diets, a diet rich in coconut does not leave you feeling deprived, or craving for midday snacking.
  • Consumption of oil which is rich in trans fats poses a risk of heart diseases, high cholesterol, and many other health conditions. Coconut oil, on the other hand, metabolizes the fats in the liver and makes it a fuel for the brain and muscle functioning. Thus, the fat consumed is not stored in the body. By consuming coconut oil, depression, heart problems, and other ailments can be kept at bay.
  • If abdominal obesity is your concern, then coconut oil is your answer. Coconut oil helps regulate weight fluctuation and also protects the body from insulin resistance.
  • Coconut oil is a miracle for those suffering from constipation. The fatty acids in this wonder oil are said to have antimicrobial properties that have a rather soothing effect on parasites and bacteria that inhibit proper digestion. Irritable bowel syndrome and other digestive problems will become history if you include a substantial portion of coconut in your daily diet.
  • Coconut is rich in lauric acid, caprylic acid, and capric acid that contain antifungal, antibacterial and antiviral properties that keep you healthy and help your body build a strong immune system. In the past, coconut oil was used to treat and act as a preventive measure against infections like candida, herpes, and influenza.
  • If you have a sweet tooth and have a tendency to put on weight easily, include coconut oil in your diet. Simply try eating a spoonful of virgin coconut oil, and you will feel full and be able to resist your temptation to bite into a bar of chocolate.
  • Try out new recipes, use coconut oil for dishes that call for high cooking temperatures. Being a medium chain saturated fatty acid, coconut oil does not oxidize at high temperature.
  • Try virgin coconut oil in your skin care regimen. You will be surprised at how the oil combats with fine lines, wrinkles, and even blemishes. Regular use of the oil will soften your skin and make it supple and luxuriant.
  • One tbsp. of coconut oil contains 13.6 g of fat and a whopping 117 calories. What more can you ask for? Add it to your salad, and see your waist go from 34 inches to 26 inches in just a few weeks.
  • Coconut water acts as a diuretic and helps cleanse the body of toxins, waste, and unwanted drugs. Drinking fresh coconut oil will help throw out your body’s waste with ease, and also help you shed excess weight without sweating it out.

Useful Tips

  • Buy a good quality coconut oil for consumption
  • It is best to drink fresh tender coconut water
  • You can have one cheat day every week where you can consume 500 calories more than your diet days
  • Keep yourself hydrated
  • Sleep early to avoid midnight snacking

This is all about coconut and weight loss. This diet plan will work wonders by helping you shed fat and also improve your skin and hair health. So ladies, look no further for a workable weight loss program. This is the diet plan for you. Get started!

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Profile photo of Charushila Biswas
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
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