In the past, VCO definitely helped me loose weight. However, I got pretty far off track and am now feeling pretty out of balance. The VCO still makes a HUGE difference in my body temp and energy levels however. That has to be good for my metabolism. I'm just so reluctant to go GF or even cut out gluten. I may get to that point though.
I generally take my VCO straight. In the Summer, it's easy to pour out a tbs and take it that way. In the Winter, its solid and more difficult. I still often take it solid and try to let it melt in my mouth. That sometimes makes me quesy though. So, I also float it on top of hot chocolate, hot water, tea, or coffee. Then, I drink the VCO off quickly and finish my beverage after that.
I think coconut milk can be a perfect substitute for VCO if it's whole CM and doesn't have any other chems added. It doesn't seem that easy to find for me. A lot of the CM in the store is "light" which really defeats the purpose. The whole CM often has stabalizers and such added. Ick. I do sometimes find whole unadulterated CM for a good price. I calculated about 3oz as being equivalent to 1 tbsp of VCO, though I did that calc sometime back...so I hope it's accurate. CM tastes great in coffee, smooties or cocoa. It's beyond fantastic mixed w/ equal parts of orange juice. Sheesh, I'm drooling now. LOL.
I think I remember Bruce Fife recomending about 3.5 tbsp daily for someone my weight (it's probably more now since I've gained some weights since I read his book...really kicking myself for getting off track). I find that at least 3 is definitely necessary. 4-5 makes me feel a lot better and helps to regulate my *ahem* intestines too. When I'm getting sick, I try for 6 tbsp.
I think it's easier to start w/ a small amt and work up to the larger. IF you try for a full 3 tbsp a day or even 1tbsp all at once right from the beginning, you might be disgusted and give up. However, if you start w/ 1 tsp at a time and take 3 tsp per day at first, it's probably much easier. Then you can gradually build up.