Coconut oil is high in a unique type of fat called" medium chain triglycerides" (MCT). MCTs are shorter in length and are metabolized more quickly than other types of fat. For this reason, they have a small thermic effect—meaning that they boost metabolism slightly over the short-term. They also contain somewhat fewer calories than other types of fat, with each gram of MCT contributing 7 calories as compared to 9 calories for longer-chain fats.
When typical fats are substituted for MCT-rich fats, there may be a very slight weight loss advantage. But this advantage is negligible, and since calories matter most for fat loss, you’d be far better off focusing on just hitting your macros rather than stressing about how you can substitute MCT-rich fats for other fats into your diet.
*Note: Keep in mind that MCT-rich fat is still relatively high in calories, and simply adding coconut oil on top of what you’re already eating may cause weight gain. Even though it has 7 calories per gram compared to 9 calories per gram in other long-chain fats, these calories add up quickly. In addition, any advantage from MCT’s thermic effect will be small and will not be enough to burn through the extra fat you’re eating.