Is Coconut Water Good For Weight Loss? Charushila Biswas Hyderabd040-395603080 November 18, 2019

There is nothing better than coconut water for weight loss and rehydration (1). Packed with nutrients, this powerful and natural weight loss drink will quench your thirst on a hot summer day or after a rigorous workout session, without bloating you up. So, if you really want to lose weight the healthy way, go green and drink tender coconut water at least once a day.

Coconut is a tropical fruit. Coconut water is the liquid endosperm found at the center of coconuts. It is a slightly turbid liquid that tastes sweet and salty. And just for the record, it is also extremely good for your skin and hair.

Contents

Coconut Water Weight Loss Facts

  1. Nutritional Benefits
  2. How Does Coconut Water Help In Weight Loss?
  3. When To Drink Coconut Water?
  4. Useful Tips
  5. Caution

1. Nutritional Benefits

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While we discuss how coconut water for weight loss is a great way to stay healthy, it is extremely important to understand that you need to opt for green coconut water for best results. Avoid having coconut milk that is available from the ripe coconut. Coconut milk is a high-calorie drink. It might give the reverse outcome, especially when you aim at shedding your extra pounds.

Let us explore the fundamental nutritional values of coconut water.

  • Fiber

Just one cup of coconut water contains 3 gm of fiber in it. The amount is remarkably high when compared to other drinks. Water, cola, soda, and other similar drinks do not contain as much fiber as coconut water. Fiber contains no calories and helps in slowing down the absorption of food through the digestive system.

This, in turn, helps to maintain the blood sugar level. At the same time, the fiber in coconut water helps in preventing food cravings, sugar spikes, and crashes. Modern research has proved that fiber expedites the food passage through the colon, which helps in eliminating the waste water from the body much easily.

  • Potassium

Potassium is a major component of coconut water. It contains more potassium (300mg in a cup) than a banana, which is another rich source of this nutrient. Potassium is an excellent electrolyte that transforms food into energy. In addition, potassium also helps in building and strengthening body muscles. You must have heard that muscles burn more calories compared to the fat.

  • Protein

You get 2 gm of protein from a cup of coconut water. Protein is a major appetite suppressant that helps you consume lower calories when you aim at losing weight fast. Many people on a weight reduction mission stick to a high-protein diet for this reason. Being high in protein, coconut water is an excellent choice to make.

  • Vitamin C

Dieticians often recommend adding coconut water to your diet chart as it is a rich source of vitamin C. You can get 10% of your daily required allowance of antioxidants and vitamin C from a cup of coconut water alone. Vitamin C, as studies show, is a must for producing a hormone called carnitine that helps in carrying energy directly to the cells.

  • Enzymes

Several enzymes such as catalase, peroxidase, dehydrogenase, diastase, RNA polymerase, and phosphatase are present in coconut water. These enzymes aid the proper functioning of the digestive and metabolic systems.

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2. How Does Coconut Water Help In Weight Loss?

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You may wonder why coconut water and not anything else is recommended for reducing body weight. It is true that you could find many foods that help you stay fit and reduce calories for staying fit. In the case of coconut water, you get multiple benefits from a single cup of drink.

Here are the reasons why drinking coconut water will help you lose weight.

(i) Low In Calories

A cup of coconut offers just 46 calories, in addition to a number of essential nutrients. It is a good option when compared to packaged drinks and even water. The packaged drinks contain added sugar and flavor, which will make you gain weight. Water, on the other hand, is devoid of the natural electrolytes that coconut water contains. This low-calorie natural drink will keep you hydrated and also help you lose weight by consuming fewer calories.

(ii) Increases Metabolic Rate

People with a low metabolic rate run the risk of becoming obese sooner or later. When you have a low metabolic rate, no matter how less you eat, you gain weight. Coconut water helps to increase the metabolic rate, thus helping you fight obesity. It improves digestion and absorption of food and channels the energy produced for performing various voluntary and involuntary tasks.

(iii) Lowers Cholesterol

A high amount of bad cholesterol (LDL) in your blood can clog your arteries by getting deposited on the walls of your arteries. This will hinder smooth blood flow, which can prove to be fatal. It has been scientifically proven that coconut water, in fact, lowers cholesterol (2). Coconut water converts the bad cholesterol to bile acids, which is then excreted out.

(iv) Improves Insulin Sensitivity

Coconut water contains antioxidants that help to scavenge the reactive oxygen species (ROS). These reactive oxygen species are the main reason for many diseases, disorders, and aging. It has been found that coconut water helps to reduce ROS, which in turn improves insulin sensitivity (3). When your body is sensitive to insulin, you will be less prone to gain weight or become diabetic.

(v) Spares Proteins As Energy Source

Coconut water helps to build lean muscle. It is a low-calorie drink and helps to lower blood cholesterol and increase your metabolic rate, thus resulting in lesser fat accumulation in your body. The already stored fat gets used up as an energy source. So, all you are left with is muscle.

(vi) Supports Thyroid Function

When the thyroid gland does not produce enough hormones, the metabolic rate is slow. Coconut water helps the thyroid to function properly, thus normalizing the metabolic rate.

(vii) Keeps Your Body Hydrated

Coconut water is rich in nutrition and keeps you hydrated. After drinking the water of a tender coconut, you tend to feel full, and as a result, you don’t feel hungry for at least an hour. You will also not feel the desire to munch on junk food as the unique combination of salts and sugar in coconut water satisfies your taste buds.

These are the reasons why coconut water benefits weight loss.This liquid diet is recommended for everyone who is on a special diet to combat obesity.

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3. When To Drink Coconut Water

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  • After working out
  • Early in the morning with a dash of lime
  • Lunch or post-lunch
  • After a hectic day

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4. Useful Tips

  • Try to drink natural, freshly cut tender coconut.
  • Do not store it for more than a day.
  • Add fresh fruits to coconut water to make it extra nutritious.
  • Do not add sugar or artificial sweeteners.
  • Tender coconut water is more beneficial for losing weight as compared to water from the mature ones.
  • If you don’t like to eat the thin layer of tender coconut, apply it on your skin.

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5. Caution

Drinking coconut water more than once or twice a day can lead to a rise in the sugar levels. High sugar intake will serve no purpose if you want to lose weight. Coconut water also contains about 0.5 grams of saturated fat per cup. Saturated fats are bad fats and will lead to weight gain. They can also make you prone to heart disease or stroke. Also, avoid drinking packaged coconut water.

The source of coconut water is important. The canned or processed ones might have artificial flavors, which may increase the sugar levels indirectly. As it is high in potassium, coconut water should be taken with caution by patients with kidney or heart problems.

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Let us know whether drinking coconut water gave you the desired results by commenting in the box below. Cheers to good health!

3 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of physiological anthropology and applied human science. US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/12056182
  • Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats, Journal of medicinal food, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/17004906
  • Therapeutic effects of tender coconut water on oxidative stress in fructose fed insulin resistant hypertensive rats, Asian Pacific journal of tropical medicine, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/22449517

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

I had coconut water every day and THIS is what happened

We all know healthy habits lead to healthy life. One of our readers, Garvita Awasthi shares with us her experience of what happened when she had ‘coconut water’ every day. Here is her account:
I was often scolded by not only my parents but even my friends for my unhealthy eating habits. Honestly, I never paid any heed to my eating habits or my sleeping pattern. It was probably because I never had weight issues. I have always been lean and it’s a fact that unless we have body fat, we don’t worry about our eating habits.

But the moment I shifted to a new city for work, things started to change. I started to fall sick more often and in my rush to reach work on time, I was often skipping breakfast and ate whatever I could find at the workplace. It would often be packaged oats, a banana or simply a cup of coffee. Coffee was my favourite so I tried to have it every day before leaving for work.
Things were going great until after a month I started feeling dizzy and weak. I was clueless why it was happening, so I simply started popping multivitamins and iron capsules.
I knew it was important for me to have something before leaving for work and so one day as I left for work, I happened to stop by a roadside coconut seller. He was a small child and didn’t seem to be in a good condition. I felt bad and bought one coconut from him.
Maybe I would have resisted myself from buying it, but back home my mother often forced me to have coconut water every day – in fact a vendor used to deliver three coconuts at our place every day. Sometimes I had it and sometimes I did not. I knew it was healthy but somehow I did not like the taste of it.
The next day when I was on my way to work, the same kid waved at me, wanting me to buy from him again and so I did. I didn’t realise before it became a routine for me. I would buy the coconut and sip it all the way to work – Did I mention I’d also started walking to my office instead of taking a rickshaw?
This healthy habit thankfully stuck by me and on days I could not buy it, I would feel like something was missing.
I started to feel the positive benefits of having coconut water daily within a week. My bowel movement got regulated and I would often wake up fresh. Also, I wasn’t reaching work on empty stomach anymore. Coconut water encouraged me to make healthy choices generally too. The most noteworthy change was that I stopped having coffee on an empty stomach and it was a big positive change for me.
Coconut water also resolved my problem of acid reflux, which I used to face often. Sailing through the summer season also became easy because coconut water did not make me feel the need to drink glucose or electoral after I was out in a hot sunny afternoon.
Now it’s been more than six months and there has not been a single day when I have missed my wonder drink. And I can say it’s one of the healthiest drinks, so do not miss it.

Last Updated on October 31, 2018



Most of us run to the good ol’ coconut water when we have tummy problems, especially diarrhoea. Coconut water is nature’s best solution to dehydration and aids to speedily restore the electrolyte balance of the body. However, people are rapidly discovering that this humble drink has a lot of other benefits too.



How Does Coconut Water Help in Weight Loss?

There is more to the humble coconut water than just rehydration post a bout of diarrhoea. Here are some of the ways in which you can significantly improve your weight loss with coconut water.

1. Water Goal and Satiety Quotient

Coconut water is a great way to complete your water goal. We all know it can get boring to drink all that water in the day. Substituting one of your daily 8 glasses of water with a serving of coconut water can do you a world of good! The bonus is: coconut water also has a high satiety quotient. This means it will help you keep feeling full, curbing untimely cravings and binge-eating.




2. Better Than Energy Drinks

Coconut water is packed with minerals, especially potassium. It also has a good amount of natural sugars and saturated fats too. So it is one of the best energy drinks nature has to offer! We all know that many energy drinks, sports drinks, and fortified waters also pack a good amount of unnecessary sugars and calories. So why not go au naturale?

3. No More Bloating

Coconut water is the perfect all-natural diuretic. A diuretic is a substance that makes you… pee! So drinking a glass of coconut water every day can help you reduce water-retention. It is one of the best remedies for bloating.





4. High Fibre

Fibre is absent in most drinks – including water, colas, sodas, electrolytes, etc. So coconut water can help you in packing extra fibre into your diet – and we already know the benefits of fibre for weight-loss. Not only does it help you feel full, it clears the bowels effectively, and also maintains blood sugar level, thus aiding weight loss.

5. Fights Cholesterol

Coconut water helps you maintain a healthy lipid profile. Cholesterol and its derivatives are closely linked to weight loss and many other lifestyle disorders (like diabetes, obesity, cardiac problems, etc.) – all of which can be avoided by including coconut water in your daily diet.




6. Improved Metabolism

Coconut water, on account of its fibre and protein content, helps speed up metabolism. This will in turn make your body burn more calories, speeding up weight loss.

Nutritional Benefit of Drinking Coconut Water

There’s more than just weight-loss benefits that should make you consider adding coconut water to your daily diet.





1. Better Skin

Coconut water helps flush toxins out. It is hence a good natural remedy for acne and pimples. Drink every day for clearer skin.

2. Better Kidneys

Coconut water is a diuretic food, and hence helps the kidneys function better. It is a natural way to keep kidney stones away too.




3. Better Immunity

The different vitamins in coconut water – like thiamine, riboflavin, niacin, etc. help fight common infections. Coconut water is also anti-viral and anti-bacterial in nature. Perfect to keep season-change related ailments away.

4. Better Blood Pressure

This benefit of coconut water comes from its ability to regulate blood circulation. The fibre content also keeps blood sugar in check, thereby minimising blood pressure fluctuations.





5. Better Digestion

Coconut water contains a lot of enzymes, like catalase, phosphotase, and many more. They regulate metabolic activity in the body, keeping digestion on track.

6. Better Electrolyte Balance

The sugar, vitamins, minerals, and fats in coconut water make it the perfect natural oral rehydration solution.




7. No More Free Radicals

Coconut water contains an important enzyme called peroxidase. It helps in getting rid of free radicals in the body – the stuff that makes you age.

8. No More Migraines

Magnesium is closely linked to migraines. It has been suggested that a magnesium deficiency is responsible for most cases of migraines. Coconut water, being loaded with magnesium, could help tackle migraines.




9. No More Blues

Believe it or not, coconut water can also help fight depression, the reason being, again, magnesium.

Useful Tips for Drinking Coconut Water

Coconut water should not be stored once it is removed from the coconut, and should be consumed fresh. Avoid refrigerating it. It is also best to not add sugar or even any kind of artificial sweetener to the drink. Just enjoy its natural taste!




When to Drink

While you can have coconut water just about any time of the day, you can optimise this factor in order to maximise its benefits. Drink coconut water:

  • immediately after a workout
  • as refreshment after a tiring day
  • after spending long hours in the sun
  • 20 minutes before a meal (to control meal portions)

How Much to Drink

It is usually best to have 1 serving of coconut water a day. The best way to calculate the amount of coconut water you are consuming is to have coconut water straight out of a fresh tender coconut. Consuming the water of 1 tender coconut a day is ideal.


One of the things people get wrong about coconut water is how much the drink. It is important to note that coconut water – while being extremely healthy – is also high on sugar and fats both. A single cup of coconut water contains 6.3g sugar and 3-4% of your daily RDA of saturated fat. While the body needs both these nutrients, too much could, in fact, reverse your weight loss!

FAQ on Coconut Water for Weight Loss

1. How Much Coconut Water Should I Drink Per Day?

It is recommended to keep your coconut water intake to one serving per day (1 serving being water of 1 fresh tender coconut or 1 cup).

2. What Will Happen If I Drink Coconut Water Daily?

You will harvest all of its benefits! But also keep in mind that, it is important to support weight loss with coconut water with proper guided dietary modifications and exercise. Just drinking coconut water will not help you lose weight. Be smart.

3. How Many Calories are There in Coconut Water?

A single cup of coconut water has 46 calories. However, remember that 25 of these calories come from the sugars present in it!


Why do people drink coconut water?

In many countries, coconut water is thought to have health benefits. Coconut water is 94% water and fairly low in calories. It seems to be a good source of B vitamins and potassium. Coconut water contains electrolytes, various plant hormones, enzymes, and amino acids. Some substances in coconut water could theoretically have antioxidant benefits in the body.

Scientific studies of coconut water have been limited. One study suggested that drinking coconut water might be associated with a lower rate of heart attacks. Another small study found that coconut water significantly lowered systolic blood pressure in 71% of people with hypertension. Further research is needed.

Coconut water has been used as a way to rehydrate after exercise or illness. Coconut water has even been used as an emergency substitute for IV solutions. Also, it may be a good storage solution for a tooth that has been knocked out until someone can see a dentist.

However, for now, there is no scientific evidence that coconut water offers clear health benefits.

Coconut Water

Coconut water is the clear liquid inside coconuts that supports heart health, provides super hydration and even has some antioxidant effects in the body. Coconuts grow on large palm trees known scientifically as Cocos nucifera. Despite the name, the coconut is botanically considered a fruit rather than a nut.

Coconut water is the juice found in the center of a young, green coconut and helps to nourish the fruit. As the coconut matures, some of the juice remains in liquid form while the rest ripens into the solid white flesh known as coconut meat (1).

Coconut water forms naturally in the fruit and contains 94% water and very little fat. It should not be confused with coconut milk, which is made by adding water to grated coconut meat. Coconut milk contains about 50% water and is very high in coconut fat.

In recent years, coconut water has become a very trendy beverage. It’s tasty, refreshing and also happens to be good for you.

Best Coconut Water

1Amy & Brian Coconut Water

Amy & Brian coconut water is our number 1 pick and for good reason. For starters it comes in a variety of different flavors including original, with pulp, lime, grape, and cinnamon. This coconut water uses all-fresh ingredients all the time with no concentrate and no GMO to stress over. Amy & Brian coconut water is formulated to taste great and to provide you with essential minerals and electrolytes to keep you tastefully hydrated.

Amy & Brian coconut water contains no preservatives or additives and absolutely nothing artificial on the ingredient label. You’ll be hard pressed to find a better tasting and more pure coconut water on the market.

2ONE Pure Coconut Water

ONE advertises their coconut water as “straight from the tree and never from concentrate”. This slogan tells you just how pure you can expect your coconut water from ONE to be. ONE intends for their coconut water to be an essential blend for refueling naturally, delivering necessary nutrition for your mind and body in a simple and refreshing formula that comes in a cardboard water bottle.

This coconut water is deliciously flavored in original, mango, or pineapple. Additionally, you can find flavors of tea wild orange or tea tropical colada. Each of these remains natural and nutritious with no preservatives, GMO, or gluten in the mix.

3Nature Factor Coconut Water

Nature Factor Coconut water was specifically formulated to replace your energy/electrolyte sports drinks. It a much purer option that does not contain excessive sugars or unhealthy additives and ingredients you simply don’t need to consume.

This coconut water is certified USDA organic. It has a light and refreshing flavor but is not available in additional flavors aside from original coconut flavor.

The Nature Factor coconut water is keto-friendly, vegan and vegetarian-friendly, kosher, gluten-free, and is relatively low in sodium. The key is to provide a hydrating option that you don’t have to worry about what else you’re chugging into your system when you drink it.

4Vita Coco Organic Coconut Water

Vita Coco has long been a highly recognized brand for coconut water. Vita Coco describes their coconut water as “like sticking a straw into a coconut”. They strive to maintain the nutrition and flavor directly from the coconut.

Their water is deliciously refreshing while also being rich in nutrients your body truly needs to thrive, particularly minerals and electrolytes. It is the perfect Non-GMO, gluten-free, and fat-free drink option.

5Zico Natural 100% Coconut Water Drink

Zico Coconut water is another great coconut water drink that does not contain concentrate. It is wholly natural and provides delicious flavor in a simple sports drink replacement option. Zico coconut water is dense in minerals and electrolytes. In fact, Zico boasts that their coconut water contains 6x more potassium than eating a banana. All of this in natural form with no added sugars or artificial ingredients.

Zico Coconut water is non-GMO, gluten-free, fat-free, and cholesterol-free.

6C2O Pure Coconut Water

C2O coconut water is a pure plant-based product that is harvested directly from young, green coconuts in the heart of Thailand.

This brand prides themselves on refreshing flavor with essential nutrients and electrolytes for your body delivered in a high-quality, pure form that is far superior to the typical sports drink. These were designed to replace sports drinks and can be optimal for any lifestyle.

C2O offers multiple flavors including original, pineapple, mango, ginger lime & turmeric, and even espresso flavored. There are no artificial flavors or colors and C2O is non-GMO verified.

7Taste Nirvana Real Coconut Water

The Taste Nirvana real coconut water is a premium coconut water with no concentrate that comes in slim cans. This coconut water is made from young coconuts in Thailand and is packaged at the source to ensure freshness.

Taste Nirvana’s coconut water contains 400 mg of potassium and does not contain preservatives or artificial flavors and ingredients. Taste Nirvana is a family-owned business that believes in quality ingredients.

This premium coconut water is slightly on the expensive side, but the flavor and quality of the drink is nearly incomparable to other brands.

8365 Everyday Value Coconut Water

365 is pure coconut juice with no concentrate and is 100% pulp free in all mixtures. It is not available in various flavors, only the original coconut flavor. This coconut water is nutritious and refreshing with simple detail. It comes in a single 33 oz. container and can be stored in your fridge much like milk might be.

Keep it simple and reliable with this coconut water option.

9Earth Circle Organics Coconut Water Powder

Take your coconut water to a new level with this coconut water powder that you can mix with any water or flavored drink and make your own. This powder remains 100% natural with no artificial additives or ingredients for you to be concerned about.

Experience intense hydration and boosted electrolytes with this refreshing drink powder. It’s convenient and tasteful and delivers all of the essential characteristics of your typical coconut water.

The powder makes this incredibly convenient and still provides all of the electrolytes and minerals that many people look for in coconut water without additives, sugars, or other harmful ingredients.

10Naked Juice 100% Organic Pure Coconut Water

Naked brand has long been known for producing natural juices with natural foods and limited additional ingredients. They use wholesome products to create delicious, refreshing, and nutritious drinks. Naked coconut water does not contain any added sugars and no concentrate. Additionally, it is certified 100% organic by the USDA. This coconut water contains 950 mg of potassium.

Naked Organic Pure coconut water is kosher, cholesterol free, non-GMO, organic, and gluten-free.

How We Rank

The first thing we looked at, when ranking the best coconut water, was for no concentrate. Coconut water is best in its purest form. When concentrate is added, it can add sugars as well as additional ingredients that are simply unnecessary. As such, we eliminated any brands that contained concentrate. For example, Bai is a well-known brand that is commonly used as a healthy drink. However, Bai’s ingredient list tells us that concentrate is used and thus we were forced to remove it from our list.

We also carefully reviewed nutrition labels and ingredient lists for added sugars, preservatives, and artificial flavoring. Companies like Vita Coco and One Pure Coconut Water ranked highly because they included very minimal artificial flavors and sugars. All companies making our list also need to be gluten-free, cholesterol-free, and vegan friendly. It was clear that if the information provided did not clarify these important characteristics then most likely the coconut water was not pure and not worthy of being on the top 10 list.

The next criteria we reviewed was flavor. We wanted a balance between good taste and low sugar, like our number 1 pick Amy & Brian coconut water. Products that tasted poorly were axed, while products that contained a lot of sugar to improve taste, were also axed.

Another thing we specifically watched for was the coconut source. Each of the brands we shared detailed the use of coconuts fresh from Thailand, the number one producer of coconuts. Taste Nirvana even disclosed that they built their production plant up against a coconut farm for the best results.

Lastly we looked at the pasteurization methods used. Standard pasteurization methods use high temperatures that kill some of the beneficial compounds in coconut water. To avoid this, we preferred companies that used flash pasteurization which is less destructive to the beneficial compounds found in coconut water.

After all this, we determined the top 10 best coconut waters on the market.

Benefits

1Coconut water can help balance the body’s electrolytes. Coconut water contains a ton of electrolytes; specifically potassium, magnesium, and calcium. Electrolytes are the minerals your body needs for proper hydration and functioning (2).

The electricity that’s produced by electrolytes is necessary for everything from muscle contraction and usage to cardiovascular health and nerve impulses (3, 4).

Muscle weakness and cramps, an increased risk of high blood pressure and fatal cardiovascular events, and even chronic diseases have all been associated with a lack or imbalance of electrolytes in your body’s system (5).

Two studies found that coconut water restored hydration after exercise better than water and equal to high-electrolyte sports beverages (6, 7).

The participants also said that coconut water caused less nausea and stomach discomfort (8).

2Coconut water may help lower blood pressure. Coconut water has been shown to have a positive effect on hypertension in humans. One study from 2005 reported a 71% decrease in mean systolic blood pressure after supplementing hypertensive patients with coconut water for two weeks (9).

Another showed that, regardless of why patients had hypertension in the first place, supplementing with coconut water significantly ameliorated it (10).

The researchers theorized that this was due to coconut waters’ potassium content, which causes vasodilation and improves endothelial health.

Such results have also been replicated in animal studies, with one showing that drinking coconut water resulted in significantly lower heart rates for hypertensive rats (11).

In people with hypertension, the heart has to work harder and faster for normal results because of the increased pressure, increasing the risk of heart attacks and other cardiovascular conditions.

The two factors are very closely linked as precedents for heart disease (12).

Coconut water has a positive effect on both conditions, thereby lowering the risk for both high blood pressure and serious heart disease.

3Coconut water can help manage blood sugar levels. Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals (13).

In one study, diabetic rats treated with coconut water maintained better blood sugar levels than the control group. The same study also found that the rats given coconut water had lower levels of hemoglobin A1c, indicating good long-term blood sugar control (14).

Another study noticed that providing coconut water to rats with diabetes led to improvements in blood sugar levels and reductions in markers of oxidative stress (15).

It’s also a good source of magnesium, which may increase insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes and prediabetes (16).

However, controlled studies are needed to confirm these effects in humans.

4Coconut water can support cardiovascular health. It also helps lower the risk of serious cardiovascular disease by lowering your cholesterol/triglyceride levels. This protection may extend even to severe cases like heart attacks. One study on rats found that coconut water helped them recover more quickly from the adverse effects after a heart attack happened (17).

In addition, another study showed that a dietary intake of coconut water results in changes in the lipid metabolism of rats. Even though they had high-cholesterol diets, lipid levels in the liver, kidney, heart, and aorta significantly decreased once their diets were supplemented with coconut water (18).

The addition of coconut water also resulted in higher blood plasma levels of L-arginine (an antioxidant that’s also good for cardiovascular health). There was also less fatty tissue in the aorta and the liver.

5Coconut water is high in calcium which helps with bone density. The high calcium levels of coconut water are good for your bones and skeletal system (19).

Calcium is an integral part of the material bones are made of. Without adequate calcium levels, there’s a higher risk for skeletal diseases like rickets, osteomalacia, and osteoporosis due to lower bone density. In other words, your bones get weaker if you don’t have enough calcium, which can lead to chronic diseases (20).

6Coconut water can help prevent kidney stones. Drinking enough fluids is important for kidney stone prevention. Although plain water is a great choice, one study suggests that coconut water may be even better.

Kidney stones form when calcium, oxalate and other compounds combine to form crystals in your urine. These can then form painful kidney stones. However, some people are more susceptible to developing them than others (21).

In a study in rats with kidney stones, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It also reduced the number of crystals formed in the urine (22).

8Coconut water is high in magnesium, which helps keep your muscles loose and relaxed. Magnesium’s one of the human body’s most abundant minerals — but that also means it’s very important for a wide range of different functions. DNA and RNA synthesis, protein synthesis, muscular contractions, blood pressure, the way your body manufactures and processes insulin, and nerve transmission are all in some way managed by your body’s magnesium stores (24).

Magnesium also regulates muscle contractions (25).

If you don’t have enough magnesium, you’re likely to get muscle cramps or to feel like your muscles are tense/sore all the time. By making your diet more rich in magnesium, coconut water can help prevent the onset of such diseases and keep your body functioning properly.

9Coconut water can help fight inflammation through antioxidant activity. While not quite as well-researched as other prominent antioxidants, like those found in red wine or in carotenoids, coconut water is theorized to have antioxidant effects (26).

The “green dwarf” variety of coconuts especially seems to have potential as an antioxidant. In one study from 2014, scientists found that young coconut water was more effective than mature coconut water in terms of inhibiting inflammatory processes in the bodies of rats (27).

They noted that younger coconuts also had a higher concentration of salicylic acid than mature ones, which might have been the main component in their anti-inflammatory effect. Salicylic acid is the main component of Aspirin and many other common painkillers. It’s an active ingredient that stops both pain and inflammation (28).

10Coconut water may be a good weight loss drink. Coconut water is low in calories and easy on your stomach. It is packed with bio-active enzymes that are known to ease digestion and boost metabolism. The higher the metabolic rate, the more fat you burn. And the best part is that even though coconut water has a very low concentration of carbohydrates, it still gives you a feeling of being full.

11Coconut water is super hydrating. Coconut water contains potassium and glucose, making it a good source for medical professionals who need to rehydrate their patients suffering from disease or trauma, but don’t have normal electrolyte solutions on hand. Coconut water has been theorized to be an effective treatment for gastroenteritis and cholera, especially with the addition of table salt to make up for the other electrolytes (sodium, chloride, bicarbonate) which it doesn’t have (29).

Sodium-enriched coconut water has been studied as a possible rehydration agent. One 2007 study studied its effects in comparison to plain water, sports drinks, and regular coconut water, finding that sodium-enhanced coconut water was just as effective as commercially available sports drinks after dehydrating exercise (30).

12Coconut water provides a ton of beneficial nutrients. One of the most impressive features of coconut water is the level of nutrients you can consume through natural means. From a fresh coconut, you can expect to find significant sources of fiber, healthy carbs, protein, magnesium, potassium, manganese, vitamin C, and calcium. Coconut water also has pure forms of sodium.

13Coconut water hops to restore electrolytes. Coconut has become one of the highest recommended sources to restore electrolytes when maintaining solid workout routines or playing sports and engaging in regular physical activity. According to studies, coconut water can be more restorative than Gatorade and other sports drinks.

Side Effects

1Coconut water can cause IBS like symptoms. Though coconut water is generally a good drink for gastrointestinal discomfort, it can occasionally cause bloating or discomfort in some people (31).

While it’s better than artificial soft drinks in terms of bloating, it could cause slightly more discomfort than normal water in some cases, though such side effects are relatively uncommon.

2Coconut water may cause potassium toxicity in very high doses. One 42-year old man who drank more than eight 11 oz servings of coconut water while playing tennis was rushed to the hospital after passing out. He had abnormal heart rhythms and low blood pressure. He was also warm, lightheaded, and disoriented (32).

Such symptoms are the result of too much potassium in the body. Your body needs it to function, but drinking too much coconut water in a short period of time (especially during an intense workout, which also increases potassium levels) could result in toxicity.

3Coconut water may increase blood sugar, which can be an issue for diabetics. Coconut water may not fall under sugary drinks, but still, it does contain carbohydrates and calories (33).

4Coconut water may lower blood pressure too quickly. Coconut water might lower your blood pressure, and in case you are already taking medications for high blood pressure, it might cause your blood pressure to go way too low.

5 Coconut water is not recommended for individuals who suffer from cystic fibrosis. While coconut water contains natural forms of sodium. Cystic fibrosis often requires individuals to find ways to boost sodium. However, coconut water is not the recommended method in this scenario.

Coconut water can actually reduce the sodium levels in your bloodstream and cause a high boost to your potassium levels. This could be a dangerous mix for someone who has been diagnosed with cystic fibrosis and therefore it is recommended they seek other means.

6Coconut water may not be healthy for those with impaired kidney function. The potassium in coconut water can significantly raise your potassium levels. This is typically not an issue if your kidneys are functioning properly, however if you are prone to kidney issues, it is recommended you refrain from coconut water.

7Coconut water should not be consumed before or after surgery. Because coconut water is extremely effective at lowering blood pressure, it is recommended that you cease drinking coconut water at least 2 weeks prior to any surgical procedure. Additionally, if you have recently undergone surgery you should refrain from using coconut water until the healing process is complete. This is to ensure that your blood pressure levels do not interfere in any way with the procedure or the recovery.

Recommended Dosage

Coconut water intake should vary depending on what it’s being used for. That said, if you live an otherwise healthy lifestyle, drinking coconut water every day shouldn’t be a problem.

Simply limit your intake to only a few servings of 10-12 oz a day (no more than four) to avoid the possibility of potassium toxicity. If you’re pregnant, have low blood pressure, or have any kidney-related medical conditions, a lower dose is probably more appropriate.

FAQ

How much coconut water is safe to drink? Coconut water is safe to drink on a daily basis, but average users should limit their intake to no more than a few 10-12 oz servings per day. Excessive coconut water consumption could lead to unsafe potassium levels in your body, though it would take quite a lot of it to do so.

Is it possible to overdose on coconut water? It is possible to drink so much water that your body has too much potassium, though such cases are unlikely.

Can I replace normal water with coconut water? You can sometimes, but not completely. Coconut water works equally well for hydration, and it even contains a lot of electrolytes, unlike plain water. But drinking coconut water in excess can be dangerous, so the safest option is to simply drink both if you’d like to stay well-hydrated. That said, replacing a water bottle you bring to work, or the gym with coconut water is a safe, easy move.

Is it okay to drink coconut water while working out? Yes, it is okay to drink coconut water while exercising. Athletes who suffer from some other kidney condition, however, should make sure to contact a doctor beforehand; working out while drinking a lot of coconut water could be unsafe if taken in excess.

Is drinking coconut water safe for pregnant women? Drinking coconut water is usually safe for pregnant women since it has a lot of essential minerals that your body needs, and it may help soothe any inflammation or stomach upset. That said, always check with your medical professional first before consuming anything when pregnant. It is also extremely important to get the highest quality coconut water if you are consuming this when pregnant.

Will drinking coconut water interact with any drugs I’m taking? Patients who take drugs that alter kidney function (those who live with renal disorders) should consult their doctor, as drinking coconut water could raise your body’s potassium levels to an unsafe amount if consumed on a regular basis.

In addition, coconut water can interact with any drugs designed to lower blood pressure because it has the same effect. People who have hypertension and take medication for it should contact their doctor and stay on the low side when it comes to daily intake.

Is there a difference in types of coconut water? Yes. There’s a difference between water that comes from tender coconuts vs. water that comes from more mature coconuts. More mature coconut water has higher sugar levels, but less of the essential minerals that make coconut water so good for you, like potassium and calcium.

Also, coconut water that you’d find in the grocery store may vary by brand. Some manufacturers may add sugar and other ingredients, so carefully reading the label is important.

How do I find a low-sugar coconut water? While the science shows that higher levels of sugar make coconut water more acceptable to those drinking it, a sugary drink isn’t necessarily the best choice if you’re seeking coconut water for the health benefits. The best thing you can do in this case is research and thoroughly read the labels of different brands at the grocery store. Look for high levels of glucose, sucrose or fructose on the ingredients label. If you can’t find such information on the label or if you’re buying online, many manufacturers also have nutritional information on their product pages.

Can you drink coconut water every day? Yes, you can drink coconut water every day. However, limit your intake to a few servings a day to avoid coconut water disadvantages such as high levels of potassium.

Is coconut water good for weight loss? Coconut water is low in calories and easy on the stomach. It is packed with bio-active enzymes that are known to ease digestion and boost metabolism. The higher the metabolic rate, the more fat you burn.

Is it good to drink coconut water in empty stomach? Yes, you can drink coconut water on an empty stomach.

Is coconut water better than water? While coconut water is low in calories, rich in potassium, and fat and cholesterol free, the evidence that it is actually better than plain water for simple hydration is unfortunately lacking. However, compared to typical sports drinks, coconut water has fewer calories, less sodium, but higher amounts of potassium.

Can coconut water be consumed during a fever? Yes. Compounds called tannins that are present in coconut water may help to reduce this inflammation. Coconut water is also high in minerals such as sodium and potassium. One study found that coconut water may provide the same level of hydration as a sports drink – perfect for when electrolyte loss is high during a fever. It is also more healthful, containing no added sugar.

Why are the sugar levels so high in coconut water? As with many fruits, coconuts contain natural sugars. You will notice in the top ranked coconut waters that each one’s nutrition label contains at least 9 grams of sugar. These are not added sugars or unnatural sugars. These sugar levels are from the natural sugar of the coconuts.

Is coconut water good for your hair and skin? Coconut water is a natural source that is beneficial for both hair and skin. With routine coconut water in your regimen, the minerals and nutrients can promote healthy hair growth as well as give you glowing skin. Coconut water is one of the most natural ways to improve your hair and skin and take on a natural glow.

Is coconut water hard on your liver? While coconut water is not recommended if you experience kidney problems, it is extremely healthy for your liver. The electrolytes, magnesium, and calcium are essential nutrients that promote optimal liver health.

Why is coconut water lower in fat? Coconut water is essentially fat-free, because it does not mix with the meat of the coconut. The meat of the coconut is where all the fat is.

Is coconut water good for diabetes? Coconut water is helpful in controlling blood sugar levels and, as such, may be beneficial for diabetics.

Does coconut contain bacteria? Yes, coconut contains bacteria. In fact, many of the powerful antioxidant benefits can be derived from the bacteria found in coconut.

Does coconut water actually taste like coconut? Yes, pure coconut water does have a coconut taste. However there are a variety of flavors on the market that mask and change the taste if you are particularly fond of the natural coconut flavoring.

Recap

Coconut water is a great way to increase your potassium intake, especially as potassium is hard to find in modern diets. It’s high in the other electrolytes your body requires to function properly as well, such as magnesium.

Coconut water is also just as effective as regular water or specialized sports drinks for athletes, and its anti-inflammatory effects may help treat diseases and upset stomachs. Though buyers should be wary of varieties that contain a lot of sugar or additives, in general, coconut water provides a safe and healthy way to stay hydrated.

Coconut water isn’t as good for you as you think. Here’s what you should know.

  • Some have claimed that drinking coconut water can fight heart disease, lower blood pressure, and have antioxidant properties, but our experts say that’s mostly hype.
  • All you need to hydrate is a glass of water. It will give you the same benefits without the calories or the price tag.
  • Coconut water is a good source of potassium, but strive to eat more fruit instead. You’ll get the potassium plus fiber and other nutrients coconut water is lacking.

Some have claimed that coconut water has antioxidant properties, can fight heart disease, and lower blood pressure. And while the fruit juice does have some nutrients, our experts say these claims are mostly hype and adding coconut water to your diet will mostly just add calories.

Coconut water does provide potassium

“There are some health benefits to drinking coconut water,” Pamela Peeke, MD, assistant professor of medicine at the University of Maryland told INSIDER. “It’s an all-natural way to hydrate and add potassium to diets.”

Most Americans don’t eat enough fruits, vegetables or dairy and as a result, aren’t getting enough potassium.

“So coconut water can help fill in the nutritional gaps,” said Dr. Peeke. “Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases.”

Joan Salge Blake, RDN, EdD, clinical associate professor of nutrition at Boston University and host of “Spot On!” health and wellness podcast agreed, but would rather see people get those nutrients from fruits.

“It’s not like we have to go out and get coconut water for our health or hydration because we have foods and water that will do that for us,” Dr. Blake told INSIDER.

Coconut water can provide potassium but for the same amount of calories, Dr. Blake said you could eat a small banana and get even more potassium plus other nutrients not found in coconut water.

“You don’t want coconut water displacing real fruit because you’ll do better by eating whole pieces of fruit for the fiber, another deficit among Americans,” said Dr. Blake. “There are other ways besides drinking coconut water that are cheaper and more efficient per gulp or bite to get potassium in your diet.”

And if you’re looking to hydrate, for most, water will do the trick better than coconut water

Plain water will do just fine.

“If you’re working out for under an hour and not sweating profusely you don’t have to have a sweetened beverage to hydrate, just have plain water,” said Dr. Blake. ” 70% of Americans are overweight so there’s not a lot of room for people to be gulping excess calories.”

On the other hand, Dr. Blake said if you are very active and can afford the calories, coconut water can be added as part of a healthy well-balanced diet.

Read the nutritional label before you treat yourself because some coconut water has added sugars

“Make sure it says pure coconut water,” said Dr. Blake. Many coconut water brands add sugar to their drinks making them an unhealthy addition to your diet.

Although studies have shown diets rich in plant polyphenols, a naturally occurring antioxidant found in coconut water, can protect against the development of cancers, cardiovascular diseases, diabetes, osteoporosis, and neurodegenerative diseases, Dr. Blake recommends getting those polyphenols from fruits like grapes, apples, pears, cherries, and berries, so you’re not consuming extra calories and added sugars.

Just like potassium, it’s better to get this antioxidant from fruits to also get the fiber and other nutrients coconut water is lacking.

In recent years coconut water has left the palm-treed shores of tropical islands where tourists on lounge chairs stick straws straight into the fruit, and exploded onto supermarket shelves—helped along by beverage giants such as Coca-Cola and PepsiCo.

Marketed as a natural health drink, brands spout various health claims promoting coconut water. So before we drank the Kool-Aid, we thought we’d check in with the experts whether the nutritional claims stack up. Is coconut water part of a healthy diet or we should just stick to good old water from the tap?

We asked five experts if coconut water is good for you.

Four out of five experts said no

Here are their detailed responses:

Alessandro R Demaio, Medical Doctor

No

Stick to plain water. Coconut water is the “juice” of the coconut, not to be confused with its higher-fat cousin coconut milk. While it does contain some natural electrolytes—including potassium, sodium and manganese—there is no compelling evidence it is better for rehydration than normal water. While coconut water is lower in sugar than other juices and probably fine as a treat from time to time, it still contains unnecessary liquid sugar and calories so I would recommend sticking with plain water for both rehydration and everyday drinking.

Clare Collins, Nutritionist

No

Coconut water is the clear liquid found inside young green coconuts. Nutritionally coconut water does contain some nutrients, including the B vitamins Riboflavin (B2), Niacin (B3), pantothenic acid, folic acid, biotin, as well as trace amounts of thiamin (B1), Vitamin C, potassium, and sodium. It also contains some simple carbohydrates (sugars) and amino acids.

The energy content varies from 80 kilojoules (kJs) to 150 kJs per 100ml compared to zero for water. Some products on supermarket shelves are pure coconut water but many contain a mixture of coconut water with other ingredients added. These include coconut cream, sugar, other fruit juices, vitamin C, and added flavors which add to its kilojoule content.

Coconut water has been promoted as a sports drink but a 2017 study in ten males who completed a 60 minute cycling exercise followed by a 10km time trial on two occasions found drinking coconut water did not improve their markers of hydration or their exercise performance compared with drinking plain water. The hype does not match the research evidence. So unless you prefer the taste and have time to exercise to burn up the extra kilojoules coconut water provides, especially the flavored varieties, I suggest you stick with water.

Emma Beckett, Food scientist

No

I’m going to say no, because coconut water is overhyped. But, remember it’s not individual foods that are good or bad for us, it’s our overall diets that matter. Coconut water is advertised as low sugar. Which is true when comparing fresh, unsweetened coconut water to soda or fruit juice. But many coconut waters are sweetened—so a 330ml serving could have more than 15 grams of sugar.

Compared to other drinks, coconut water is high in the essential nutrient potassium. While this sounds good, most people aren’t low in potassium because we get more than enough from eating fruits and vegetables. One normal potato has as much potassium as 330ml of coconut water.

Enzymes, antioxidants, and phytonutrients are the other ‘selling’ points of coconut water. But our bodies make the enzymes they need, and fruit and vegetables have antioxidants and phytonutrients. Bottom line—drink water and eat food, don’t get distracted by expensive beverages.

Rosemary Stanton, Nutritionist

No

The watery liquid from the centre of the coconut is refreshing. It has no fat, and less sugar, and fewer kilojoules than soft drinks. However, many brands have some dubious claims.

• ‘No added sugar’: true (check the ingredients), but it contains natural sugars. 500ml from young coconuts has 33g of sugar, made up of 36% fructose, 41% glucose, and 23% sucrose. This is less than most fruit juices and soft drinks, but the sugars do add up and 500ml has approximately 500 kJ.

• ‘Rich in electrolytes, including calcium, phosphorus, sodium, magnesium, and potassium’: correct only for potassium. Only insignificant quantities of calcium, phosphorus, and magnesium. Sodium varies, but is usually commendably low.

• ‘Good source of vitamins’: false. Most vitamins are absent and the few present are in insignificant quantities.

• ‘Superior way to rehydrate’: not according to reliable studies. One study found coconut water didn’t improve cyclists’ performance, and those who drank coconut water took in less fluid than those who drank water. Bottom line: fine for an occasional refreshing drink, but I’d recommend water.

Rebecca Charlotte Reynolds, Nutritionist

Yes

Coconut water is known as ‘dew from the heavens’ to Hawaiians. It’s made up of about 94% water, 4% sugars, 1% fiber, and has less than 1% protein, fat, and other chemicals. The other chemicals include vitamins, minerals (including the electrolytes sodium and potassium), and plant hormones like cytokinins (that may benefit the body in various ways).

Coconut water is a good thing to drink for overall health and can be useful for rehydration after lots of sweating, or diarrhoea and vomiting. That is, if you can afford it—it’s more expensive than cow’s milk, for example. Also, if you need to watch your body weight, prioritizing tap water may be a better idea (coconut water provides about 170kJ per 250ml serving). Also note coconut water usually comes in drink containers that have been transported from tropical regions such as Vietnam, which isn’t great for the environment—again, tap water wins in this respect.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Coconut Water: An Unexpected Source of Urinary Citrate

Abstract

Purpose. Coconut water has long been touted for its medicinal qualities including natural hydration. We sought to determine whether its consumption would induce changes to urinary lithogenic factors beyond changes in urine volume. Materials and Methods. After Institutional Review Board approval, volunteers with no prior history of nephrolithiasis were recruited. Each participant was randomized initially to either the coconut water or the water phase of the study. Participants kept meticulous food and fluid intake logs during the first phase of the study and were asked to replicate that diet for the second phase. For each phase the participant consumed 2L of either Taste of Nirvana® pure coconut water or tap water daily for four days. Participants were not restricted to consume additional fluid of their choice during their assigned study phase. During days 3 and 4 of each phase the participant collected a 24-hour urine specimen. Coconut water citrate and malate content were measured and were used along with the beverage pH to calculate the total alkali content of the coconut water. Supersaturation levels were calculated using Equil2. Nonparametric paired analysis using the Wilcoxon test was performed for statistical analysis. Results. There were 4 adult male and 4 adult female participants. Each individual’s 24-hour urine collection had a creatinine excretion within 20% of the mean for each subject’s four samples corroborating that all samples were collected properly. The two samples from each phase for each individual were averaged. The coconut water itself was also analyzed and it was calculated to have a total alkali content of 13.8 mEq/L. Consumption of coconut water significantly increased urinary citrate (29%, p=0.02), urinary potassium (130%, p=0.01), and urinary chloride (37%, p=0.03), without affecting urine pH (p=0.16) or volume beyond that of tap water (p=1.00). Conclusions. Coconut water consumption increases urinary potassium, chloride, and citrate in nonstone forming individuals.

1. Introduction

The worldwide prevalence of kidney stones has increased dramatically over the past few decades with calcium oxalate nephrolithiasis continuing to be the most common type of urolith in the United States of America. In patients with calcium oxalate nephrolithiasis, hypocitraturia is found in up to 60% of samples on quantitative 24-hour urine chemistry. The mainstay medical treatment in these patients is potassium citrate; however, adherence to this supplement is notoriously poor given the frequency to take the medications (usually three times a day), the number of tablets needed, cost, and side effects. Alternatively, patients are also counseled on dietary modifications and they are encouraged to increase their consumption of fluids high in citrate content (e.g., lemonade, crystal light).

Coconut water is the liquid endosperm of green coconuts (Cocos nucifera L.), which is the most naturally widespread fruit plant on Earth. Known to Hawaiian’s as Noelani, meaning “dew from the heavens,” it is rich in electrolytes, vitamins, minerals, cytokines, and proteins and has long been touted for its medicinal qualities, including natural hydration, high fiber content, laxative and diuretic effect, antiaging impact, antimicrobial properties, and energy enhancement. Saat et al. compared rehydration after exercise with coconut water, carbohydrate-electrolyte beverage and water. They found that coconut water was well tolerated and subjects reported having greater ease in consuming a large amount of coconut water as opposed to an energy drink or water.

Gandhi et al. studied the effect of coconut water consumption on ethylene glycol induced nephrocalcinosis in male Wistar rats. The study demonstrated that coconut water consumption inhibited crystal deposition in renal tissue and decreased the number of crystals in the urine. However, the possible antilithogenic effects of coconut water have never been studied in humans. An anecdotal patient encounter piqued our interest in the potential of coconut water as an antilithogenic natural substance. In the resulting study, our primary goal was to determine the impact of drinking coconut water on known urinary lithogenic factors.

2. Materials and Methods

After Institutional Review Board approval, adult volunteers with no prior history of nephrolithiasis were recruited. Each participant was randomized initially to either a coconut water or a water phase. Participants kept meticulous food and fluid intake logs during the first phase of the study and were asked to replicate that diet for the second phase. For each phase, the participant consumed 1.92L of either Taste of Nirvana® pure coconut water or tap water daily for four days. The nutritional facts provided by the manufacturer and percent daily value are shown in Table 1. Participants were not restricted with regard to the consumption of additional fluid of their choice during the study. On days 3 and 4 of each phase the participant collected a 24-hour urine specimen. A washout phase of a minimum of 2 weeks and a maximum of 4 weeks between phases was implemented in this study.

Nutritional Facts Daily Value
Serving size (L) 1.0
Calories 208
Total Fat (g) 0 0
Cholesterol (g) 0 0
Sodium (mg) 208 9
Potassium (mg) 1456 31
Total Carbohydrate (g) 54 41
Sugar (mg) 40
Protein (mg) 0
Chloride 42
Calcium 13
Vitamin C 14
Magnesium 8

Table 1 Taste of Nirvana coconut water nutritional facts adjusted to 1L serving size and % daily value adjusted according to 2015 FDA guidelines.

Citrate and malate concentrations of the coconut water were measured using ion chromatography (Dionex, Sunnyvale CA). Electrolytes were measured with ion specific electrodes and pH was measured using a pH electrode. Total alkali of the coconut water was calculated from the citrate and malate concentrations, the beverage pH and the pKs of the anions. The pK of tricarboxylic acid citrate used to calculate anion content was 3.1, 4.7, and 5.4 and for dicarboxylic malate pK was 3.4 and 5.1, respectively. The total alkali is expressed in milliequivalents per liter (mEq/L). Supersaturation levels were calculated using Equil2.

Nonparametric paired analysis using the Wilcoxon test was performed for statistical analysis. Analysis was conducted using SYSTAT v13 (Systat Software, Inc., Chicago IL).

3. Results

A total of 8 subjects were recruited into this study: 4 adult males and 4 adult females. The average age of the male participants was 48.5 years (28-69 years) and for female participants 27 years (22-32). Each individual’s 24-hour urine collection had a creatinine excretion within 20% of the mean for each subject’s four samples corroborating that all samples were collected properly. The two samples from each phase for each individual were averaged. The coconut water itself was also analyzed (Table 2). This showed that the total alkali content was 13.8mEq/L. Each can of Taste of Nirvana® contained 0.48L of coconut water.

Table 2 Coconut water analysis. Each can contains 0.48L of coconut water.

The average total urine volume for the participants was 3.03L during both the coconut water and water phase of the studies. Consumption of coconut water significantly increased urinary citrate as compared to tap water by 29% (p=0.02). In addition, consumption of coconut water as compared to tap water increased urinary potassium by 130%(p=0.01) and urinary chloride by 37% (p=0.03) (Table 3). Increases in urinary citrate, potassium, and chloride with consumption of coconut water were similar for males and females and for younger (<=30) and older subjects (>30). Numbers in these subgroups were too small to obtain statistical significance in stratified analyses.

Table 3 Mean values from 24-hour urine.

There was no significant alteration in urine volume, urine pH, supersaturation of calcium oxalate and calcium phosphate, urine calcium, and urine sodium.

4. Discussion

Hypocitraturia, defined as urinary citrate excretion less than 320mg per day for adults, is an important metabolic abnormality in stone formers with an incidence as high as 63% . Citrate is a well-known inhibitor of calcium stone formation through multiple mechanisms, including complexing with calcium, preventing nucleation of both calcium oxalate and calcium phosphate, and blocking crystal agglomeration and growth . Oral potassium citrate, available in various forms, increases urinary citrate levels and urinary pH; it is the main treatment for hypocitraturia associated nephrolithiasis .

Despite its proven efficacy, compliance with potassium citrate therapy is poor. In one study that looked at long-term follow-up of stone formers who were treated with potassium citrate, only 62% consistently took the medication . In addition, given that potassium citrate therapy is costly, upward off $180 USD/month for three times daily dosing of 20 meq, alternative dietary therapies have been evaluated . Lemon juice therapy in the form of lemonade was initially reported to significantly increase urinary citrate levels . Subsequent studies have shown mixed results and have cast some doubt on the effectiveness of lemonade therapy. Koff et al. performed a crossover design trial comparing potassium citrate therapy and lemonade therapy . They found no difference in urinary citrate or urine pH in the lemonade group, while the potassium citrate group demonstrated significant increase in both urinary citrate (20%) and urine pH (8%). Using controlled metabolic conditions, Odvina and colleagues measured urinary stone risk factors and demonstrated that orange juice had a greater alkalinizing and citraturic effect than lemonade ; the mean increase in urinary citrate per 240ml of orange juice was 88mg compared to only 11mg during lemonade consumption. Similarly, urinary pH was higher by 0.6 units in the orange juice group compared with lemonade and control phases of the study.

Halebian et al. performed quantitative analysis of citrate content amongst commercially available beverages. Grapefruit juice was found to have the highest citrate content (64.7mmol/L), followed by lemon juice (47.66mmol/L), orange juice (47.36mmol/L), pineapple juice (41.57mmol/L), and home-made lemonade (17.42mmol/L). Crystal Light had the highest concentration of citrate (38.39mmol/L) among non-juice beverages . However, because of how the body absorbs and metabolizes citrate, only a small amount of dietary citrate reaches the urine. Instead, urinary citrate excretion depends closely on acid-base physiologic states. In a state of acid loading, the proximal tubule reabsorbs citrate. On the contrary, during alkali loading, there is decreased renal tubule reabsorption of citrate, which thereby increases urinary citrate excretion .

Given the importance of systemic alkalinization and its effect on renal citrate handling, Eisner et al. analyzed lemonade and 15 diet sodas to determine citrate and malate as alkali and the total alkali load. Lemonade had 6.30 mEq/L citrate as alkali, far lower than several other beverages such as Diet-7Up (9.79 mEq/L), Diet Sunkist Orange (8.38 mEq/L), and Sierra Mist Free (8.11 mEq/L). The pH of lemonade is usually less than 3, so most citrate in lemonade is present as citric acid, limiting the amount of alkali delivered. The majority of beverages tested did not have significant measurable malate as alkali, except for Diet Sunkist Orange, Diet Canada Dry Ginger Ale, and Diet Orange Crush. The total alkali content was highest in Diet Sunkist Orange (10.49 mEq/L), Diet-7Up (9.79 mEq/L), and Diet Canada Dry Ginger Ale (8.98 mEq/L) . Of note, coconut water, at 13.8 mEq/L, has far greater alkali content than any of the prior fluids.

In our study, despite relatively low citrate content (2.1 mmol/L), coconut water therapy revealed a significant increase in urinary citrate excretion from baseline (mean increase of 161mg/d). This citraturic effect is likely due to the very high total alkali load (13.8 mEq/L), which is higher than in any of the other juices or nonjuice fluids discussed . The high total alkali load is mainly a function of the high pH of coconut water and the malate content. Of note is that this increase in citrate occurred in nonstone forming individuals with a normal citrate at baseline; whether there would be a similar or greater impact on citrate levels in hypocitraturic stone-formers has yet to be tested. Interestingly, we did not record a significant change in urinary pH. Our findings also revealed significant increase in urinary potassium and chloride, which may be explained by the high potassium and chloride content of coconut water. The coconut water studied contains approximately 1456 mg/L (37.3 mEq) of potassium, which is 31% of the Food and Drug administration daily recommended value for adults . Of note, potassium depletion has been associated with hypocitraturia .

Of interest, coconut water contains a significant amount of chloride, which is unusual for a fruit beverage. Potassium content of a beverage is often used as a gauge of alkali content on the assumption that most potassium is accompanied by organic anions. In coconut water, this assumption is not correct as most potassium is actually potassium chloride. This point highlights the need for direct measurement of organic anions and pH to assess the alkali content of a beverage.

The ideal dietary therapy for decreasing urinary stone risk factors should be low in calories, animal protein, sodium, and oxalate and high in citrate and total alkali load. Compared to commercially available grapefruit and orange juice, coconut water has approximately 50% less calories and 60% less sugar content. While there is less overall citrate content compared to other citrus beverages, the very high alkali load is associated with a significant and substantial citraturic effect. Indeed, coconut water may represent a more ideal beverage for increasing urinary citrate compared to lemon juice, lemonade, and other beverages.

To our knowledge, this is the first analysis of coconut water for its antilithogenic properties in humans and the results are promising. Additionally, differences in pH and supersaturation of calcium oxalate between the two groups may have reached significance if sufficiently powered. We chose initially to include only individuals with no prior history of nephrolithiasis to determine if coconut water consumption would change urinary stone risk factors. Future studies with larger sample sizes are needed to evaluate if the citraturic effect of coconut water is operational in calcium stone forming patients with hypocitraturia.

5. Conclusions

Coconut water consumption increases urinary potassium, chloride, and citrate in nonstone forming individuals without altering the urine pH.

Abbreviations

mEq: Milliequivalents.

Data Availability

The datasets generated during and/or analyzed during the current study are available from the corresponding author on reasonable request.

Conflicts of Interest

The authors declare that there are no conflicts of interest regarding the publication of this article.

Acknowledgments

This study was funded by the UC Irvine Department of Urology.

COCONUT WATER

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  • Fagundes Neto U, Franco L, Tabacow K, Machado NL. Negative findings for use of coconut water as an oral rehydration solution in childhood diarrhea. J Am Coll Nutr 1993;12:190-3. View abstract.
  • Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut water after exercise-induced dehydration. Southeast Asian J Trop Med Public Health 2007;38:769-85. View abstract.
  • Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J Physiol Anthropol Appl Human Sci. 2002;21:93-104. View abstract.
  • Adams W, Bratt DE. Young coconut water for home rehydration in children with mild gastroenteritis. Trop Geogr Med 1992;44:149-53. View abstract.
  • Alleyne T, Roache S, Thomas C, Shirley A. The control of hypertension by use of coconut water and mauby: two tropical food drinks. West Indian Med J 2005;54:3-8. View abstract.
  • Camargo AA, Fagundes Neto U. Intestinal transport of coconut water sodium and glucose in rats “in vivo”. J Pediatr (Rio J) 1994;70:100-4. View abstract.
  • Campbell-Falck D, Thomas T, Falck TM, et al. The intravenous use of coconut water. Am J Emerg Med 2000;18:108-11. View abstract.
  • Fagundes Neto U, Franco L, Tabacow K, Machado NL. Negative findings for use of coconut water as an oral rehydration solution in childhood diarrhea. J Am Coll Nutr 1993;12:190-3. View abstract.
  • Hakimian J, Goldbarg SH, Park CH, Kerwin TC. Death by coconut. Circ Arrhythm Electrophysiol. 2014 Feb;7(1):180-1.
  • Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut water after exercise-induced dehydration. Southeast Asian J Trop Med Public Health 2007;38:769-85. View abstract.
  • Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr 2012;9(1):1. View abstract.
  • Laitano O, Trangmar SJ, Marins DDM, et al. Improved exercise capacity in the heat followed by coconut water consumption. Motriz: Revista de Educação Física 2014;20:107-111.
  • Peart DJ, Hensby A, Shaw MP. Coconut water does not improve markers of hydration during sub-maximal exercise and performance in a subsequent time trial compared with water alone. Int J Sport Nutr Exerc Metab 2017;27(3):279-284. View abstract.
  • Rees R, Barnett J, Marks D, George M. Coconut water-induced hyperkalaemia. Br J Hosp Med (Lond) 2012;73(9):534. View abstract.
  • Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J Physiol Anthropol Appl Human Sci. 2002;21:93-104. View abstract.
  • Sayer R, Sinha I, Lowdon J, Panickar J. Preventing hyponatraemic dehydration in cystic fibrosis: a cautionary note to take coconut water with a pinch of salt. Arch Dis Child 2014;99(1):90. View abstract.

10 Research-Backed Benefits Of Coconut Water For Your Health And Skin Ravi Teja Tadimalla Hyderabd040-395603080 September 4, 2019

Coconut water is incredibly refreshing. This trendy beverage is replete with electrolytes and other essential nutrients.

It works wonders on your health – and no, not just in summers to quench your thirst on a scorching afternoon. From boosting heart health to possibly treating acne, coconut water has a lot to offer.

Table Of Contents

What Makes Coconut Water So Good For Your Health And Skin?

Coconut water is composed of important sugars, vitamins, minerals, amino acids, and phytohormones (plant hormones that control their growth and development). It also contains inorganic ions that boost your body’s antioxidant system (1).

Coconut water may also protect against myocardial infarction or heart attack (1). Regular intake of coconut water can relieve hypertension. The coconut meat (also called copra) can fight inflammation and heal wounds, just like the water (1).

Cytokinins (phytohormones) are important constituents of coconut water. These show promise in cancer treatment, though more research is being done (1).

Probably the most popular use of coconut water is as a sports drink. Research shows us how it compares with commercially sold sports drinks (2).

Parameter Coconut water Sports drink
Carbohydrates 4710 5800
Calcium 27 1
Phosphorus 5 9
Sodium 2 46
Potassium 204 8
Magnesium 6 3

Even the World Health Organization recommends coconut water for treating dehydration – especially in cases of acute diarrhea (2).

There is a lot of research going on focusing on how coconut water can benefit human health. Stating that coconut water is healthy could be an understatement – if you are not totally aware of what it can do for you.

How Does Coconut Water Benefit Your Health And Skin?

1. May Improve Exercise Performance

The electrolytes present in coconut water are key. Coconut water contains more electrolytes than conventional beverages like Cola or Sprite (3).

Coconut water offers hydrating effects similar to the usual carbohydrate-electrolyte sports drinks (4). Its effects on exercise performance were also similar to that of sports drinks. But since coconut water is a natural source of potassium and doesn’t contain added sugars and sweeteners, it might be used as an alternative to sports drinks.

Ingestion of coconut water may also be easier on the stomach as compared to conventional carbohydrate-electrolyte beverages (5). The electrolytes in coconut water can also treat muscle cramps (6).

However, check with your health coach because coconut water is comparatively low in carbs and sodium, two important nutrients for sustaining you through long-duration workouts.

Long-duration workouts cause excess sweat and loss of sodium (and not potassium). If that is what you are up for, you may also supplement with a sports drink (7). You also need extra carbs to sustain yourself – something coconut water contains in a lesser quantity.

For mild hydration and less-intense workouts, coconut water is the best bet. But if you are doing prolonged physical exercise, you must also go for a sports drink. But do check the ingredients and be wary of artificial sweeteners. You can opt for something with low-calorie sweeteners (8).

2. Promotes Heart Health

Rat studies show us that intake of coconut water can reduce blood cholesterol levels (9).

Coconut water fights the increase in total cholesterol levels. At the same time, it maintains the levels of good cholesterol (HDL).

In another study, the cholesterol-lowering effects of coconut water were found to be similar to lovastatin, an OTC drug (10). Though the amount of coconut water used in the study is too much for normal human consumption, the findings are promising.

Tender coconut water can also reduce hypertension. It achieves this by improving antioxidant status and insulin sensitivity (11).

3. May Enhance Digestive Health

The high fiber in the water can offer laxative effects. Coconut water is also a natural diuretic (12).

Coconut water works wonderfully well for treating diarrhea. It contains iron, calcium, magnesium, and manganese and has the same electrolytic balance as your blood (13). Consuming the water within one hour after an episode of diarrhea can help.

Some anecdotal evidence suggests that coconut water can also treat acid reflux. Electrolytes like potassium might promote pH balance in the body. We need more research here, though.

4. Might Help Cure Hangovers

There is less research on this too. Your body loses potassium when you consume excess alcohol (14). Coconut water helps replenish this electrolyte and might cure the horrible hangovers that usually follow.

5. Can Lower Blood Glucose Levels

Coconut water contains L-arginine, a compound known for its antidiabetic properties. L-arginine reduced blood glucose levels in diabetic rats (15).

Coconut water also combats oxidative stress – a condition quite prevalent during diabetes (16). It may also lower the levels of hemoglobin A1c, the higher levels of which increase diabetes risk (17), (18).

You can also make coconut water a part of your diabetes meal (19). It contains fiber and is comparatively low in carbs.

We suggest you only go for unsweetened coconut water. Packaged coconut water may contain artificial sweeteners.

6. May Help Dissolve Kidney Stones

In studies, coconut water intake helped expel excess potassium, citrate, and chlorine from the body (20). This can cut down the risk of kidney stones.

Treatment with coconut water had also prevented crystal deposition in the renal tissue, as per a study. It also had reduced the number of crystals in urine. Additionally, coconut water had prevented oxidative stress in the kidneys and improved renal function (21).

In addition to eliminating kidney stones, coconut water also cures bladder infections. This can be attributed to the antibacterial properties of coconut water (22).

However, there are some gray areas with respect to coconut water and kidney health. Hence, we suggest you check with your doctor before using it for this purpose.

7. May Be Useful For Blood Transfusions

The intravenous use of coconut water is well documented. In a study, coconut water was used as a short-term intravenous hydration fluid for a patient from the Solomon Islands (23).

Coconut water may mimic blood plasma. However, this effect may not last long. This is because of its sodium content – which is not high enough to stay in the bloodstream for long (24). Also, the infusion of coconut water may cause the potassium levels to go up.

8. Might Strengthen Bones

Coconut water is a good source of calcium (13). Hence, it may promote bone health.

9. Helps Treat Acne

Coconut water has antibacterial properties, thanks to the lauric acid present in it (22). These properties might help treat acne.

Lauric acid was also found to exert the strongest bactericidal activity against P. acnes, the bacteria that promotes inflammatory acne (25).

10. Might Help Treat Psoriasis

There is no direct relationship between coconut water and psoriasis. But coconut water can prevent dehydration, which can make your skin more vulnerable to issues like psoriasis (as dehydration prevents your body from eliminating toxins through your skin) (26).

Coconut water is a healthy beverage. Most of its benefits are proven. Some aren’t. But that doesn’t have to stop you from consuming it, especially when it has an impressive nutritional profile.

What Is The Detailed Nutritional Composition Of Coconut Water?

*Values sourced from USDA database, nuts, coconut water

This shows coconut water is replete with most of the essential nutrients. But does this mean you can have as much of it as you want?

Probably not.

How Much Coconut Water Can You Take In A Day?

Let’s start with why. Why do you need to keep a check on the amount of coconut water you consume in a day?

This takes us to the case of a 42-year-old man who developed dangerously high potassium levels, which eventually lead to abnormal heart rhythms and temporary unconsciousness (27).

He had reported drinking eight 11-ounce bottles of coconut water in a single day. He was rushed to the hospital where he underwent treatment.

Excess intake of coconut water can cause severe hyperkalemia (potassium toxicity) (27). Eight ounces (about 226 grams) of coconut water contains about 600 mg of potassium. The RDA for potassium is 2,600 mg to 3,400 mg (28).

Water from a single coconut yield amounts to about 206 grams. This means drinking the water from an average-sized tender coconut must give you about 515 mg to 600 mg of potassium (29).

If you have chronic kidney disease or diabetes, you must take extra caution (30). Have water from one tender coconut once every two days after consulting your doctor.

There is not enough data on the daily upper limit for coconut water. But, looking at the statistics we just discussed, stick to one tender coconut a day. Lack of potassium is rare, and you might be getting enough of it through your diet (31).

Also, sipping through the coconut fruit is not the only way to consume coconut water. There are other ways too.

How Else Can You Take Coconut Water?

If plain coconut water is boring, we have something for you. Dubbed the Coconut Lemon Quench, this recipe is as hydrating and refreshing as it gets.

What You Need

• 2 tablespoons each of fresh lemon juice and lime juice
• 1 ½ cups of coconut water
• 1 tablespoon of honey
• ½ teaspoon of grated ginger root
• A pinch or two of sea salt

Directions

1. Blend all the ingredients in a blender.
2. Serve or store in the refrigerator for up to two weeks.

We also suggest you eat the coconut kernel and not just drink the water. The kernel protein can lower cholesterol levels. It also decreases the metabolism of fat in the liver and intestine (32).

But even before you think of drinking the water or eating the kernel, you need to know how to pick the right coconut.

What Is The Best Coconut Water To Buy?

Coconut water in a fresh, green coconut is the best bet. It contains no added sugars or preservatives.

Steer clear of those with a hard brown shell. This indicates maturity. The young green ones contain a larger supply of the water.

You can shake the fruit to gauge the amount of water it contains.

Follow these tips, and you are good to go. You can enjoy a fresh green coconut every single day.

Coconut water might also have certain undesirable effects on some people.

What Are The Side Effects Of Coconut Water?

  • Concerns With Cystic Fibrosis

Cystic fibrosis is an inherited disorder that damages the lungs and the digestive system. This condition can lower salt levels in the body, requiring patients to take pills or fluids to boost blood sodium levels.

If you have cystic fibrosis, please do not depend on coconut water alone for your sodium intake as it contains less of it. The best way to go about it is to take coconut water with a pinch of salt (33).

  • May Cause Hyperkalemia

We have discussed this already. Excess intake of coconut water can cause hyperkalemia (27). Please limit your intake to one tender coconut a day.

  • Might Cause Kidney Issues

Yes, coconut water can help treat kidney stones. But individuals with chronic kidney disease must avoid coconut water due to its high potassium levels (34).

  • May Lower Blood Pressure Way Too Much

Coconut water lowers blood pressure. So, there is a possibility it may lower the levels too much if you are already on medications for lowering blood pressure. Consult a doctor.

  • May Interfere With Blood Pressure Control During Surgery

Due to the above-mentioned reason, coconut water might interfere with blood pressure control during surgery. This is important as blood pressure has a role to play in surgery. Avoid consuming coconut water at least two weeks before a scheduled surgery. Also, talk to your doctor about any blood pressure medications that you take (35).

Conclusion

Coconut water is undoubtedly one of the healthiest beverages on the planet. It is a powerful source of electrolytes that offer a range of benefits. But just keep in mind not to overconsume it. Just one tender coconut a day must do.

Do you already consume coconut water? Have you noticed any benefits? Do share with us by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

Is coconut water keto?

It depends on your daily carb intake. If it is beyond 20 grams, we don’t recommend you take coconut water. Water from a single coconut yield may give you about 40 calories, which could be a lot on a keto diet.

Is coconut water a probiotic?

Coconut water, by itself, is not a probiotic. But fermented coconut water, also called coconut water kefir, is one. You can easily ferment coconut water with kefir grains.

Is coconut water safe during pregnancy?

Yes. But stick to one tender coconut a day. Also, take your doctor’s advice.

How long does coconut water last?

About 1 to 2 days, when opened after refrigeration. We suggest you store it in the refrigerator and consume within 1 to 2 days.

How is coconut water different from coconut milk?

While coconut water is the naturally available clear liquid inside a fresh coconut, coconut milk is manufactured. The milk is made grating the coconut meat and squeezing out the juice.

  1. “The chemical composition and biological…” Molecules, US National Library of Medicine.
  2. “Coconut water” ScienceDirect.
  3. “Electrolytes, sugar, calories…” The Southeast Asian Journal of Tropical Medicine and Public Health, US National Library of Medicine.
  4. “Comparison of coconut water and a…” Journal of the International Society of Sports Nutrition, US National Library of Medicine.
  5. “Rehydration after exercise with fresh young…” Journal of Physiological Anthropology and Applied Human Science, US National Library of Medicine.
  6. “Hydration: why it’s so important” ArgonneToday.
  7. “How coconut water stacks up as a sports drink” Cleveland Clinic.
  8. “Trends in the consumption of…” Physiology & Behavior, US National Library of Medicine.
  9. “Beneficial effects of coconut water…” Journal of Medicinal Food, US National Library of Medicine.
  10. “Comparative evaluation of the…” Food and Chemical Toxicology, US National Library of Medicine.
  11. “Therapeutic effects of tender coconut water…” Asian Pacific Journal of Tropical Medicine, US National Library of Medicine.
  12. “Coconut water: an unexpected source of…” BioMed Research International, US National Library of Medicine.
  13. “Diarrhea” Columbia University Medical Center.
  14. “Hangover treatment” US National Library of Medicine.
  15. “Mature coconut water exhibits antidiabetic…” Journal of Basic and Clinical Physiology and Pharmacology, US National Library of Medicine.
  16. “Hypoglycemic and antioxidant potential…” Food & Function, US National Library of Medicine.
  17. “Study of antiglycation, hypoglycemic…” Journal of Medicinal Food, US National Library of Medicine.
  18. “Hemoglobin A1C test”. US National Library of Medicine.
  19. Choosing healthy foods on holidays…” Center for Disease Control and Prevention.
  20. “Stone disease: medical & dietary therapy” The Journal of Urology.
  21. “Prophylactic effect of coconut water on…” International Braz J Urol, US National Library of Medicine.
  22. “Antibacterial efficacy of tender coconut…” Journal of International Society of Preventive & Community Dentistry, US National Library of Medicine.
  23. “The intravenous use of coconut water” The American Journal of Emergency Medicine, US National Library of Medicine.
  24. “Can coconut water mimic human plasma?” University of Florida.
  25. “The antimicrobial activity…” Biomaterials, US National Library of Medicine.
  26. “How dehydration affects your hair…” Minnesota School of Cosmetology.
  27. “Death by coconut” Circulation, American Heart Association.
  28. “Potassium” US Department of Health and Human Services.
  29. “ Nuts, coconut water” United States Department of Agriculture, National Nutrient Database.
  30. “Acute ascending flaccid paralysis…” Case Reports in Neurological Medicine, US National Library of Medicine.
  31. “Potassium supplement” MayoClinic.
  32. “Coconut kernel protein modifies the…” Plant Foods for Human Nutrition, US National Library of Medicine.
  33. “Preventing hyponatraemic dehydration…” Archives of Disease in Childhood, British Medical Journal.
  34. “A practical approach to dietary interventions…” BMC Nephrology, US National Library of Medicine.
  35. “High blood pressure” National Institute on Aging.

Recommended Articles:

  • How Is Coconut Water Useful During Pregnancy?
  • How Coconut Water Helps In Weight Loss?
  • Is Drinking Coconut Water Safe For Diabetics?
  • 15 Ways In Which Coconut Helps You Lose Weight
  • 15 Effective Home Remedies To Get Rid Of Gallstones

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Ravi Teja Tadimalla

Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests.

Coconut For Weight Loss With 4 Weeks Diet Plan Charushila Biswas Hyderabd040-395603080 November 4, 2019

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:

Meals What 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:

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.

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:

Meals What 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

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.

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:

Meals What 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

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.

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:

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

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  • 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’s metabolism and also boosts your energy.
  • Coconuts, mislabeled as troublemakers, 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 that is rich in trans fats poses a risk of heart disease, 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. Coconut oil contains medium-chain fatty acids and does not oxidize at high temperatures.
  • 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!

Recommended Articles

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  • 5-Day Apple Diet For Weight Loss
  • Coconut Water For Weight Loss
  • Oatmeal Diet

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

Bali is the perfect place to do a cleanse. The coconuts and tropical fruit are fresh, cheap and plentiful. The weather is warm, even in winter, and life can be very, very easy, if you let it be. I hadn’t “planned” to do a cleanse while I was here. It somehow just happened. I was chatting with a good friend who is a nutritionist, and the thought came up, and I hadn’t had much of appetite for a few days, and so I felt into it, and asked my body, which replied with a resounding yes.

I chose to do it with coconut water because its easy — easier than pressing 45 vegetables each time you want a glass of juice — cheap: at $1 a coconut, when I’m drink 3-4 per day, and coconuts are rich in nutrients that include: calcium, magnesium, phosphorous, potassium and sodium. Since it is isotonic to human plasma, coconut water can be used in extreme emergencies to quickly rehydrated the human body if administered intravenously. Essentially, it’s the perfect liquid to do an extended fast on.

I’m not new to cleansing or fasting, and it’s something that I like to try to do about once a year. Cleansing promotes autophagy, which is like a “spring cleaning” for your cells. Since your body is essentially eating itself, it has a chance to get rid of any junk or waste material that may have built up, and repair the damage of oxidative stress. This is one of the biggest benefits of fasting even for people who are at a healthy weight, since it has powerful anti-aging and muscle-building properties.

I really enjoyed reading this article on cleansing and fasting, and this one too. They might help you get a deeper understanding of what’s involved and how it works. I couldn’t find much information on coconut water fasting — it looks like not that many people have done them — but to me it seems like the perfect in-between straight water fasting, and juice cleansing.

Next to the wonderful physical healing effects from cleansing, one of the main reasons I felt to do this cleanse, was for the emotional and spiritual reset that it provides. The past year and a bit have been emotionally and spiritually colossal. This time last year marks the end of a really challenging experience with my mother, that left my heart torn, and while I have been clearing it, through many of my emotional and psychological techniques, part of the hurt was still trapped in my body. I had thought I’d resolved and worked through this already, but when I went to Ecstatic Dance at Yoga Barn in my second week in Ubud, and a friend asked me about the situation, I burst into tears, surprising both of us. I also entered a whole new realm in an intimate relationship that is unlike any that I have been in before. I want to protect and honour this delicate connection by clearing out any past residue that may still be present in my body from past relationships, to give this one the opportunity to blossom and flourish in its own unique way. Also, my business has beautifully stretched and grown over the past year, and with that have come challenges and massive learnings. This is an opportunity to slow down, press reset on everything, and design a whole new future for myself, and my world.

What I’m sharing with you is purely my personal experience. I do not recommend or hold any authority around health practices. I am simply a huge believer in the body being the most effective and efficient healer that each of us have, and use the knowledge and resources that I have to support it. Everything I do, I do as an experiment; always, always intently listening to my body and to what it tells me it needs. If you are interested in doing a cleanse or fast like this, remember that this is all about taking personal responsibility for your health, life and nurturing an intimate connection with your body, soul and mind. Nobody knows your body better than you do.

Coconut Island | My 10 Day coconut water cleanse in Bali.

Prelude: I prepared for the cleanse by eating very lightly on the days before. I had stopped eating meat about a week earlier, then stopped eating animal products completely, and then juts had one meal of steamed or lightly stir-fried vegetables with rice on the 3 days prior to starting my cleanse. Ut’s really important to be gentle to yourself and ease into these sorts of things. Also, because I didn’t want to mention it on each day, I was still having once or twice daily bowel movements throughout the entire cleanse, which is good, because it means things are moving despite not having anything solid to push them around.

Day 1.

Day 1 is always easy. There’s plenty of food in my stomach from the days before, so I felt completely normal and full of energy. I drank 3 coconuts and 4L of water, went for an hours hike, and worked. By the evening I started feeling a headache come on, and a bit tired, and went to bed early.

Day 2.

In the morning I woke up feeling super energised and excited about life, as if I had just had a double strength coffee. I drank 4 coconuts and 2L of water, did 20min of yoga and a 1 hour walk. By the time the afternoon came around, I could feel my body starting to detox already: headaches, bad breath, sore throat.

Day 3.

As I shared on Instagram, Day 3 was the roughest, hardest day yet! As I was moving into ketosis, from burning the glucose stores in my body for energy, to burning the old, excess, dirty, fat and dying cells. This is what I want when I cleanse, but the transition period is really rough. I had a busy start to the day with coaching calls, and didn’t have my first coconut until noon, so I was feeling a little bit shaky by then. I went to meet a friend and work together at a coffice (cafe + office) but couldn’t concentrate, even on a single word she was saying to me, and had to go back home. Then I started getting flu-like symptoms: swollen glands, sore throat, headaches, phlegm in my throat and mouth, tired eyes, and lethargy. Also, my tongue is getting covered with a white, weird film, feels thick and swollen and tastes metallic. I couldn’t do any exercise on this day and had 3 coconuts and 4L of water.

Day 4.

I like up with headaches in the morning, followed but intense clarity, and the most productive day at work that I had, had in ages! I went for an hour walk and drank 4 coconuts, a big pot of fresh ginger tea and 3L of water. In the afternoon when my energy wore down, I started to feel physically and mentally really tired and a little bit dizzy. Better than the day before however.

Day 5.

Ahhh, sweet, wonderful Day 5. How I loved you! Despite waking up 3 times to pee during the night, I had the deepest, most wonderful nights sleep ever, and woke up feeling super excited and enthusiastic about life. At this point I felt like I could go on forever. It amazing how I haven’t had a single craving or felt hungry at all. My friends sit around and eat entire meals beside me, and it doesn’t phase me. I had 4 coconuts, 3L water, and went for a 1 hour walk. I almost felt at full strength today: alert, awake and inspired. I did continue to have detox symptoms: my joints hurt when I first woke up, which is really common when cleansing as the toxic are pulled out of the joints; headache; and sore throat and a really white tongue. I started to feel tired towards the evening but not like on the days before. I also noticed that, each time I do a cleanse or fast, it seems to feel easier and easier, as if the body knows what’s happening and gets straight work.

Day 6.

In the night I awoke at 1am with a lot of pain in my stomach, especially on my left side. It felt like my reproductive organs were having a healing crisis. I’ve had some hormone imbalance issues in the past, so I’m not surprised this is being addressed during this cleanse. I also have a lot of discharge coming from there, it’s mucous and old blood mainly, I think. I’m so grateful that the body has the ability to heal itself in this way, and that I can take the time out to do it! I drank 3 coconuts and 4L of water, did 1 hour of yoga, and ran some errands in town, which felt really hectic as I was feeling very sensitive. My body was still showing pretty serious detoxing symptoms: my skin broke out and my tongue still coated in white, but the headaches and extreme fatigue and lethargy had gone.

Day 7.

I was feeling so much gratitude for everything in life this day, as I shared on Instagram. By this day life and I had slowed down considerably. My breathing became deeper and slower, and I felt very much at peace and centred within myself. I went for an hour walk and had 3 coconuts and 4L of water. In the afternoon I started having a really, really sore lower back — where the back meets the bottom essentially — and had to lay down and place my hands there, practicing some Reiki, for a while. Despite this, I actually had a ridiculously productive day of work again, which is quite amazing at this stage.

Day 8.

My tongue started to getting pink again on the edges! Yay! This means that things are cleaning and clearing up and I can start thinking about finishing the cleanse soon. My stomach also started making lots of rumbling and grumbling sounds which was weird. I have no idea what that means. Even though I felt really full of energy in the morning, Day 8, like Day 3, was super, super hard. I stared feeling really anxious and emotional for no obvious reason, and had a big cry. I was also really agitated and restless and indecisive.And I was missing my love terribly, and felt like the day that I was going to see him again, was almost an eternity away, even though it really was only about 2 weeks. I had an appointment with a psychic that afternoon, luckily after my emotional breakdown, which took me on a wild journey of what life might look like for me in the future. I felt like I was on acid during the entire session, and came away with some pretty deep and insightful information about myself and my life. But having had the session during my cleanse meant that I wasn’t as grounded as I usually might have been, so it had an incredibly strong effect on me. This day was so weird and crazy to me that I forgot to write down if I went for a walk and how much I drank. I just remember meeting my sweet friend Belinda in the evening, to talk all the had happened out, and having some ginger tea with honey in it, to calm my nerves.

Day 9.

I had a colonic today, just to give my colon a good cleanse out, and discovered I’m actually quite blocked. Eek! So I woke din two more session for the following days. But after the colonic I felt amazing! So light and free, almost as if I could fly away. By now I had noticed that I had lost some weight, though I have no idea how much. I could just tell by the way my body felt and my clothes fit. The colonic did wonders for my stomach. Afterwards it felts so flat and toned! I had no idea how much gas was stuck in there! What the… I also, for the first time, started to feel hungry today. This is a good sign because it means my body is ready to end the cleanse. I was also having trouble drinking coconuts now. Even the day before was a struggle to get them down, and people were surprised when I turned their offers for coconuts to drink down. (Like, who does that, right!?) I decided that Day 10. would be the last day of my cleanse. My body clearly had enough. I went for a 1 hour walk and dark 3 coconuts on this day.

Day 10.

Yay! Last day! I was so excited to transition to light fruit the next day! I woke up feeling amazing in the morning. I also felt like the colonic had done some kind of wonders for me. Something had definitely shifted, not just physically but emotionally and spiritually as well. I was totally, and utterly sick of coconuts by now, and couldn’t even imagine having another one. I kept looking at the one I had left sitting on my table and felt sick at the thought of drinking it! So I stuck to lots of water all day, and got a watermelon juice in the afternoon to tie me over, and went for a walk in the evening. I also had an amazing day working: my Manifest More program is coming together so beautifully, I’m so delighted with every single part of it, my writing was flowing and I was generally delighted about life.

NB: I transitioned out of the cleanse very, very slowly in the days following. I started with a few bites of papaya because it’s full of enzymes and natural probiotics plus lots and lots of water. Then the following day, I ate little pieces of watermelon every few hours, before adding a light salad meal the day after that, and then finally after 5 days, adding in steamed or stir-fried vegetables. It’s really important to be really gentle and take great care when coming off a cleanse, to give your body ample time to adjust to digesting again, and not fill it up with crap. One of the best parts of doing cleanses is that they give you a whole body reset, which means that when you start eating again, you just stick with the healthiest choices, and keep taking really good care of you.

Image from FreePeople.com.

When it comes to drinking coconut water for weight loss, things can easily get a bit confusing.

Under the right circumstances, coconut water can be a powerful weapon in your weight loss arsenal.

But if you make one critical mistake a lot of people make, coconut water can just as easily make you gain weight.

In this guide, I’ll put all the potential benefits of coconut water for weight loss into proper perspective.

After you read the guide all the way through, you’ll be able to make an informed decision on whether or not you should be spend your hard-earned money on coconut water.

Before we get started, here’s a quick overview of everything that I’ll cover in this guide:

All the benefits of coconut water for weight loss

Proper hydration of your body (which is just a fancy way of saying you’re drinking enough fluids), is one of the most often praised weight loss benefits of coconut water.

And it’s tough to argue against this one (until you look at this benefit from another angle), because proper hydration has actually been proven to help with weight loss.

It’s not that hydration can help you get rid of extra body fat directly. But if you fail to drink enough fluids, your body will enter a dehydrated state (which in turn causes your metabolism to slow down).

As long as you remain in that dehydrated state, you will be burning calories at a slower rate than usual. Naturally, this is a big no-no if you’re trying to get rid of some extra body fat.

And yes, coconut water has been scientifically proven as a great way to keep your body hydrated. This study confirms it can do just as good of a job as plain water (which is the golden standard for a hydrating drink).

But hydration alone isn’t exactly a benefit worth writing home about (I’ll explain why in a minute).

The second weight loss benefit of coconut water (that you’ll run into all over the internet) is its high fiber content.

Fiber is another awesome weight loss buzzword.

Fiber contains zero calories. Fiber can help you feel fuller and keeps you satisfied longer. Fiber is great for your digestion and your colon health.

Most juices (and drinks in general) are very poor in fiber. That’s simply because the whole idea behind juicing is to remove the solid part of the fruit (the fiber) and extract just the liquid part (the juice).

But even though coconut water is as fluid as they get, it is still a bright and shiny exception when it comes to fiber. Coconut water is actually one of the highest fiber containing drinks in existence.

But just like hydration, high-fiber content of coconut water may not be enough to really move the needle when it comes to weight loss (I’ll get to that soon).

I hope you’re not already sold on coconut water, because I have one more weight loss benefit of coconut water for you.

Coconut water contains zero cholesterol and is extremely low in fat.

Apart from a few radical theories, everybody knows low-fat (and especially low-cholesterol) stuff is always your best bet when it comes to losing weight.

So really, what’s not to like about coconut water?

The problem is, it is pretty easy to present benefits without showing you the bigger picture. Especially if someone has a goal of making you open up your wallet and spend your hard-earned money on things that won’t give you the results you were hoping for.

Now, let’s make sure this doesn’t happen to you with coconut water.

What they really should have told you about coconut water

You’ve seen the benefits. Now it’s time to take a look behind the scenes.

While hydration really is important for weight loss, you can stay hydrated in a million different ways. Just about any drink, soup, or fruit can help you stay properly hydrated.

It is actually quite possible to remain properly hydrated without ever even drinking anything. (HINT: There’s a good reason why the word “watermelon” begins with “water”).

I’m not saying you can be careless about your fluid intake. I’m just saying coconut water really isn’t anything special in this department.

With a few exceptions (like coffee, alcohol, or some sodas) just about any drink, smoothie, or “watery” food can do the exact same job. Some of those can do it at a fraction of coconut water’s price.

When I was trying to sell you on coconut water’s high fiber content, I described coconut water as “one of the highest fiber containing drinks in existence”.

Yes, coconut water actually contains an incredibly high amount of fiber when compared to other drinks. But it is far less impressive when compared to solid foods.

You should definitely try to get in as much fiber as possible if you’re looking to lose weight.

But you can achieve that far easier with solid foods (like fruits and vegetables), than trying to get there with drinks.

If you wanted to make a meaningful contribution towards your daily fiber intake, you would have to drink huge amounts of coconut water (but this would lead to another problem, which I’ll explain later on).

Many low-calorie solid foods contain at least twice as much fiber than most drinks in existence. And those foods can offer way better results than coconut water ever can (again, at the fraction of the cost).

What about the low-fat and the low-cholesterol argument? That’s got to be at least half-good, right?

I’m sorry, but the low-cholesterol argument would be pretty laughable when it comes to drinks, if only it weren’t used to empty the wallets of unsuspecting people.

Plants (fruits and vegetables) do not contain cholesterol. So you only have to worry about cholesterol with foods that come from animals (meat, eggs, cheese…).

So, unless you’re drinking some milk, egg, or butter based drink (yes, some people drink coffee with butter for breakfast), just about any other drink will contain zero cholesterol.

And pretty much the same is true for the low-fat argument (as long as you stay away from high-fat stuff like milk, nuts, seeds and oils).

Since a huge majority of drinks contain zero fats and zero cholesterol as it is, coconut water will have a tough time delivering its weight loss bang for the buck in this department.

But we’re not done yet (things are about to get ugly now).

Break this simple rule and coconut water WILL make you gain fat

This might surprise you, but even if your brand of coconut water is pure, organic, raw, young, and fresh, the calories in it still matter (very much so).

At the end of the day, if you eat more calories than you burn, you won’t lose weight.

When it comes to calories, coconut water is no exception. One cup of coconut water contains about 45 calories (which is just below 20 calories per 100 grams).

While coconut water is a low-fat drink (only about 4 calories per cup come from fats), most of the calories it contains are in a form of sugars.

If you compare coconut water to other drinks, it is actually pretty low in calories (yes, you could do much worse, especially with alcohol-containing drinks). But that still doesn’t get it completely off the hook.

There’s one more danger I need to warn you about.

Many coconut water producers add sugar to coconut water. In its natural form, coconut water is not really all that sweet. If they throw in a little sugar, most people will simply think that this particular brand tastes better that the no-sugar-added brands.

Adding sugar to coconut water is a cheap way to improve the taste (and possibly increase sales), but unfortunately, that can bring a whole lot of extra calories to the table.

I’ll explain how to properly use coconut water for weight loss in a minute. But first, let’s take a look at another hidden fattening property of coconut water.

Coconut water can also cause some non-fat weight gains

Sodium is another ingredient of coconut water that’s frowned upon in weight loss circles.

Sodium won’t cause body fat gains, but it will make you retain more water. If you have too much sodium in your diet, your body is forced to hold on to more water than necessary (meaning that the number on the scale has nowhere to go but up).

Body fat gains or water weight gains. I’m sure you didn’t sign up for any kind of weight gains.

Just how bad is this sodium problem, anyway?

I won’t go into details here, but I have done a personal experiment where it only took me two days to gain 4 pounds (1.8 kilograms) of weight by adding more sodium to my diet.

While you won’t get anywhere near that much sodium just from coconut water, our diets contain way too much sodium as it is.

I’ll let you decide whether the extra sodium in the coconut water is really worth it, but I do have some good news here.

ConsumerLab discovered that some brands of coconut water contain far less sodium than what the manufacturer wrote on the product label.

If you’re a hardcore athlete, who’s been using coconut water as a sports drink (to replenish the sodium lost during your intense workouts), then I’m really sorry if you have been taken for a ride.

But if you’re looking to lose some weight, these kinds of lies are actually doing you a favor (by now you know that drinking down less sodium is actually a good thing for your weight).

Can coconut water really boost your metabolism?

The verdict on coconut water isn’t final yet (but it will be soon). To provide you with top-quality information, I have to consider ALL the arguments, no matter how weak I personally think they are.

This study has shown that coconut water could actually boost the metabolism of fats.

The good news is that if you eat a very high-fat (and high-cholesterol) diet, coconut water might actually be able to help you get rid of some of that artery-hardening stuff.

The bad news is, that study was done on rats.

Data from rat studies can be both right and wrong when it comes to us humans (here’s a scientific article about that). This means you have no way of knowing whether coconut water can actually help you out if you’re asking for all kinds of health problems by eating a high-fat and high-cholesterol diet.

This leaves me with little choice but to appeal to your common sense.

Your best bet would be to stop eating those artery-clogging fats in the first place.

Dealing with your bad diet would eliminate the problem at the very core. And I’m sure you see how this will always beat any kind of anti-fat, rat-study based coconut water strategy.

Another major problem with drinking coconut water for fat loss

As you saw, coconut water does have some calories in it. And while it’s true that the number isn’t huge, those calories could be bringing another potential problem to the table.

You see, science has proven that sugar can boost your appetite.

So, because most of the calories in coconut water come from sugar, coconut water has the potential to boost your appetite.

If you’re struggling to get rid of that stubborn body fat, then eating as few hunger-boosting foods as possible, is probably a good idea.

If you ask me, this isn’t a major issue on its own, simply because coconut water doesn’t have too much sugar in it.

But it’s still something you should keep in mind, especially, if you notice that drinking coconut water makes you hungry for more food than usual.

How to effectively use coconut water for weight loss?

The first thing you absolutely must do before parting with your hard-earned money is read the food label (nutrition facts) on any coconut water product.

Like I said, coconut water should contain somewhere around 45 calories per cup (about 240 grams), or about 20 calories per 100 grams.

After seeing the proof of just how much weight sodium can make you gain, I’m sure you understand the need to check the sodium content as well.

Sodium can be all over the place with different coconut water brands. From as low as 10 mg to as high as 150 mg per cup, so try to get a brand with as little sodium as possible (unless you have a really specific need for sodium).

The ultimate decision you need to make, is whether the calories contained in coconut water are actually worth it. It’s true that coconut water is a low-calorie drink, but there are still many alternatives with less or zero calories.

Unsweetened (or artificially sweetened) teas, diet sodas, pure water, mineral water, flavored water, energy drinks, even coffee.

I know there are plenty of health reasons why you shouldn’t be drinking some of that stuff. But all I’m saying is that there are plenty of healthy & low-calorie alternatives you can consider as well.

The very least you can do is take a look at what else is available the next time you’re in your favorite store.

If you’re looking to replace some of the high-calorie drinks (stuff like really sweet juices/sodas, milk-shakes, and frappuccinos) with coconut water, then you will do great.

But if you want to start drinking coconut water on top of your normal diet, then coconut water can (and will) only lead to faster weight gains.

To sum this whole article up in one question: Is the taste of coconut water really worth the price tag, the extra calories (let’s not forget sodium), and a few general weight loss benefits (you can easily achieve with much cheaper alternatives)?

The final verdict on using coconut water for weight loss

If you’re going to use coconut water instead of some high calorie stuff that you’ve been drinking so far, then it might help you lose weight.

But ultimately, it still brings calories to the table. And while it’s true that it doesn’t bring a whole lot of them, there are still many alternative drinks that contain less or no calories.

Any other benefits coconut water might offer for weight loss can easily be achieved with other foods or drinks.

Want to get hydrated? Plain water can do the job just as effectively. Want to add more fiber in your diet? Pick any green vegetable and you’ll get in a lot more fiber than with coconut water (and you’ll eat very few calories as well).

At this time, there are also no studies that could prove or disprove what coconut water will do to your weight.

So all in all, especially if I consider the price tag of coconut water, coconut water will probably not deliver the biggest weight loss bang for your buck.

1. Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J Physiol Anthropol 2002;21:93-104.

2. Sandhya VG, Rajamohan T. Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats. J Med Food 2006;9:400-407.

3. Blundell JE, Green S, Burley V. Carbohydrates and human appetite. Am J Clin Nutr 1994;59:728S-34S.

Coconut water from coconut

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