Metabolism basics

Stimulate metabolism with coconut oil

Coconut oil is a food that is particularly good at stimulating the metabolism. Many general tips and tricks on how to boost your metabolism can already be found here.

In this article, we will show you what coconut oil can do in the human organism, how it is used and what you should pay attention to when buying it.

The beneficial effect of coconut oil on the organism

The oil of the coconut palm, when properly used, not only enriches the metabolism but also protects against cardiovascular diseases. It also has the property of positively affecting cholesterol levels.

The lauric acid contained in coconut oil is converted into monolaurin in the body and strengthens the immune system. As a result, influenza viruses or bacteria, which can often lead to urinary tract infections or gum disease, have no chance.

The oil is versatile and even protects babies from the unpleasant diaper rash.

The situation is different with medium-chain fatty acids. These are absorbed by the liver shortly after admission and converted into energy.

It increases both physical and mental performance. As the metabolism is stimulated, coconut oil helps to prevent tiredness and exhaustion, to curb and avoid them.

The benefits of coconut oil at a glance

  • Contains fewer calories than other fats.
  • Ideal for frying thanks to high heat resistance.
  • It has an antibacterial effect on the skin, hair, teeth and gums.
  • Anti-aging action, tones the connective tissue and relaxes the muscles.
  • So it’s great as a skin cream for a smoother skin.
  • Coconut oil is an ideal metabolism stimulator.
  • Strengthens the immune system.
  • There is initial evidence that coconut oil can relieve Alzheimer’s and has preventive properties against cancer.

Why coconut oil helps to lose weight

Research has shown that coconut oil can both reduce hunger and increase satiety.

As already mentioned, the oil has medium-chain fatty acids (MCT fats), which come into play and are responsible for this. When coconut oil is added, energy is directly provided to the body, the digestive organs are not burdened and the blood sugar level does not rise.

Coconut oil can help the body lose weight, as long as you integrate it sensibly and above all into your sports and nutrition plan.

The right application of coconut oil

It has been proven that coconut oil not only stimulates the metabolism but also has an antibacterial and anti-inflammatory effect. It is used primarily in the kitchen for cooking, baking and frying.

A major advantage is the thermal stability, so that even when prepared at high temperatures no harmful pollutants arise.

As with other metabolically stimulating foods, it is important to find the right level. That’s why the motto “much helps a lot” does not apply when using this oil.

The difference between coconut oil virgin, refined or native

Coconut oil It is very important that you pay attention to the fact that your coconut oil is called “virgin” and is not a refined oil.

The virgin coconut oil is a pure natural product. It is grown organically and harvested by hand. The word “extra”, which sometimes appears on the label, is a pure marketing term.

Refined oil, on the other hand, loses valuable and important vitamins when heated. The refined coconut oil is unfortunately cured with hydrogen in production, which can lead to dangerous trans fatty acids and therefore harmful to the human organism.

Only the native, so cold pressed coconut oil, are still the valuable fatty acids contain, which have the positive effects on body and metabolism.

How is the oil extracted from the coconut palm?

After harvesting the coconuts, they are separated from the pulp, also known as copra. The copra obtained is crushed and then dried. Thereafter, the dried mass is squeezed out in oil mills.

Recipes with coconut oil to lose weight and enjoy

In principle, you can prepare practically all fried foods with coconut oil and thus create your own recipes.

The oil loses its coconut flavor when heated and can therefore be used well for spicy foods.

Here are two example recipes that contain coconut oil and are suitable for weight loss.

Carrots in a coconut shell (for 2 persons)

Ingredients:
8 carrots
40 grams of grated coconut
1/2 tbsp coconut oil
1 tbsp lime juice
1 tsp honey
salt

  1. Wash and peel the carrots.
  2. Roast the grated coconut in a pan until golden brown.
  3. Put coconut oil in a pan and sweat the carrots in it al.
  4. Add salt and add lime juice. If necessary, add a little water as well.
  5. Add the honey and let it saute for 2 minutes.
  6. The liquid should then evaporate with the lid open.
  7. Then skew the slightly caramelized carrots onto skewers and toss them in the roasted coconut flakes.
  8. Bon Appetit!

Warm cauliflower salad (for 2 persons)

Ingredients:
100 ml of coconut milk
2 tablespoons of coconut oil
4 tablespoons honey
½ cauliflower
1 yellow pepper
6 mini-tomatoes
1 orange
a little mint
Salt pepper

  1. Wash the cauliflower, peppers, tomatoes and orange.
  2. Then cut the cauliflower into small florets and the peppers into cubes.
  3. Remove the seeds of the tomatoes and dice the tomatoes.
  4. Rub the peel of half an orange and then the
  5. Squeeze juice of the entire orange.
  6. Heat the coconut oil in a pan and fry the cauliflower over medium heat. Then paprika and
  7. Add the diced tomatoes and fry for 3 minutes.
  8. Use the honey to caramelise the vegetables and then add the orange peel and the orange juice.
  9. Add the coconut milk.
  10. Season with salt and pepper.
  11. Continue cooking until the consistency is creamy.
  12. Garnish with mint last.
  13. Bon Appetit!

Conclusion

Pay attention to the fine print while shopping and avoid refined coconut oils. Always use only a high quality, native coconut oil for preparation.

If you replace your normal oil with coconut oil, you will be amazed how healthy and fit you will feel.

With regular use and a healthy diet, fat helps you to boost your metabolism and lose weight.

Metabolism basics

Carbohydrate metabolism

Carbohydrates, the fast energy – The carbohydrate metabolism

The most effective and fastest available source of energy in our body is carbohydrates. It is not so much the energy yield as the speed with which our body can transform these relatively simple molecules into energy.

But the yield can be seen. After all, we can not do it with any other kind of food, neither fats nor proteins, to gain more energy per volume of oxygen.

On the way of food from an oral cavity to a gut digestion of carbohydrates happens. Unlike other macronutrients, the enzymatic cleavage of carbohydrates begins in the mouth.

During digestion complex carbohydrate molecules such as starch are split by enzymatic cleavage into simpler sugar molecules.
While the simple sugar glucose from the small intestine is absorbed directly into our blood and into the cells, the more complex sugars galactose and fructose have to be converted into glucose before in the liver.

Because only one type of sugar can be taken up in our cells: glucose. If it passes from the blood into the body cells and is used there, we speak of the actual carbohydrate metabolism.

Insulin clears the way

An increased glucose level in the blood triggers the release of the hormone insulin, in German: “Masthormone”. The insulin helps the glucose molecules, as a kind of cell opener, to be absorbed quickly and readily into the body’s cells.

So it “fatten up” the cells. In addition, insulin causes the glucose glycogen to be produced and stored within the muscle and liver cells.

This has two benefits for the body. On the one hand, the energy donor reaches the cells quickly and effectively, and on the other, the glucose content in the blood drops.

Among other things, insulin prevents our organism from being damaged by the high blood sugar level.

About three times the volume of water is bound to these glycogen molecules. This means that through a low carbohydrate diet, we not only empty our body’s glycogen stores, but also lose about three times as much water.

The most effective energy metabolism within the cells is the aerobic metabolism.

In this case, the glucose is completely burned in the presence of oxygen. The final products are water and carbon dioxide, which are excreted primarily through the lungs and kidneys.

Sport forces the body to new tactics – carbohydrate metabolism is changeable

If we exercise endurance sports regularly, the organism therefore builds up its storage reserves in the liver. So it comes that an endurance athlete can save twice the amount of glycogen, so about 300g, in the liver than an average adult.

If we supply the body with more carbohydrates than it needs at the moment, it has the opportunity to convert the surplus into fats and thus store them permanently.

So no energy is lost for him. If we do not provide him with enough nutritional energy in times of need, he gains the much needed energy from the stored body fat with the help of the catabolic metabolism.

Glucagon – The hormones that control carbohydrate metabolism

Another hormone plays an important role in carbohydrate metabolism: the glucagon. Glucagon, like insulin, is produced in the pancreas.

Special cells of the pancreas, the Langerhans Islands serve as the manufacturing site of the glucagon. His job is to prevent the blood sugar level from dropping too much.

The pancreas releases the glucagon as soon as the blood sugar drops below a certain level. But even after meals containing predominantly proteins, the gland releases more glucagon.

The peptide hormone glucagon is the component that enables the stored reserves of glucose, ie the glycogen in the muscle cells and the liver, to be quickly reactivated.

Glycogen thus becomes glucose in the carbohydrate metabolism. As a result, glucagon prevents the blood sugar level from falling too much.

Because too low a blood sugar level brings with it some negative consequences for the organism. The low blood sugar level can manifest as headache, dizziness, weakness, and even fainting.

So it’s important that the concentration of sugar stays at a steady level as much as possible.

If we supply the body with more carbohydrates than it needs at the moment, it has the opportunity to convert the surplus into fats and thus store them permanently.

So no energy is lost for him. If we do not provide him with enough nutritional energy in times of need, he gains the much needed energy from the stored body fat with the help of the catabolic metabolism.

Those who consume too much carbohydrates can, for example, Carbohydrate blocker to eat. They are intended to reduce the calorie intake from the diet. Their effect, however, is controversial. However, there are usually no negative side effects.

Metabolism basics

Aerobic and anaerobic metabolism

Two ways of generating energy

Surely you’ve heard of the terms “aerobic” and “anaerobic” metabolism. We explain in our post what are the differences between the two metabolic processes and why your body needs oxygen to burn fat.

Our metabolism is a true marvel (see The Metabolism – What Is That?).

The power plants in our body cells, the mitochondria, are constantly busy providing energy to our bodies. Especially the muscle cells require a lot of energy, e.g. at sports loads.

ATP: The energy currency of the organism

What kind of car is gasoline is ATP (adenosine triphosphate) for the human body – it is, so to speak, the universal energy “currency”. The cleavage of an ATP molecule to ADP releases energy. The body has to recreate it again and again, so to speak “to recycle”. This can be done in two ways:

in the aerobic metabolism: with oxygen supply
in the anerobic metabolism: without oxygen supply
The terms are derived from the ancient Greek word “ἀήρ” (= aer), which means “air”. As a rule, the body gains its energy through the aerobic metabolism.

In this process, the so-called cellular respiration is completely gone: energy, say ATP, is obtained with oxygen supply.

The end products of this metabolic process are carbon dioxide and water released, which is largely exhaled through the lungs.

The anaerobic energy metabolism

The anerobic energy metabolism begins when the body is exposed to short but very intense physical stress.

Pulse and respiratory rates are rising, but by no means enough to provide enough energy to the entire organism.

Take a 400 meter runner as an example. Already after the first 6-8 seconds of its run all ATP, that is, energy reserves in the muscles are used up.

With this very heavy physical load, the runner’s lungs fail to provide the body with enough oxygen to produce energy. What to do? The body is intelligent and switches to the fast anaerobic metabolism.

This means that the body converts glucose into so-called lactic acid fermentation in lactate and 2 mol ATP. For this type of energy production – as with all fermentation processes – no oxygen is needed. The advantage is that the body quickly recovers energy, ie ATP.

Carbohydrates are the most important source of energy

The energy needed to extract ATP can be gained by burning the body’s carbohydrates, proteins and fats – which we ingest daily through our diet. Which of the three so-called macronutrients metabolism uses as an energy source depends on the following factors:

  • the nutritional and training state and
  • whether there is just enough oxygen available or not – accordingly, the metabolism runs off aerobically or anaerobically.

Most important, however, are the carbohydrates, or rather, the glucose (glucose). First, because the body can burn glucose with or without oxygenation (aerobic or anerobic), second, because important organs such as the brain and red blood cells can only gain their energy from glucose.

Lactate formation: The power limiting factor

After 2 minutes we come but literally “out of breath”. The muscles over acidify due to the lactate (lactic acid) and can not work any longer.

This means that the runner has to give up maximum load after about 2 minutes or drastically reduce his running speed. So no runner is e.g. able to complete a marathon in sprint speed.

The Aerobic Energy Metabolism

In practice, this means that workloads or workouts that go beyond two minutes must be planned from the outset so that the body can only cope with it with constant oxygen supply.

That is, the energy supply must be aerobic. For long loads, v.a. which last longer than 30-60 minutes, the body also switches on the burning of fat as an additional source of energy or increasingly gains its energy from fats.

As mentioned above, the ATP is thus obtained in the aerobic energy metabolism via the fully expiring cell respiration. That is, if we can continuously inhale as much oxygen as the body needs during a physical activity, we are in the aerobic area.

Summary

The body has two metabolic pathways for energy: the aerobic (with oxygen supply) and the anerobic (without oxygen supply) metabolism. The most efficient way is the aerobic way, because only here the cellular respiration is completely exhausted.