Using Olive Oil for Weight Loss

Just about everyone loves the taste of olive oil.  So why not use it to achieve your weight loss goals, while making your food even more delicious at the same time? 

When people talk about the health benefits of olive oil, they tend to focus on its heart-healthy fats which are:

• its ability to reduce inflammation
• lower blood pressure
• protect the brain
• fight cancer

It is a common ingredient in many styles of cooking, including the healthy Mediterranean diet.

Alongside these impressive health benefits, olive oil may also be useful in helping lower your overall weight. Let’s take a closer look and find out how this works. 

Medium-Chain Triglycerides Help Burn Fat

Olive oil is a superb source of medium-chain triglycerides (MCTs) that are broken down rapidly and used by the liver, where they are used as an energy source. Visit Wellness Nova for more tips on keeping up your energy levels naturally.

MCT’s may help people maintain a healthy and balanced weight. One study found that MCTs help in the production of higher levels of appetite-regulating hormones such as peptide YY than long-chain triglycerides do. This is known to help people stay feeling full for longer.

The same study found that MCTs may also help increase the body’s fat and calorie-burning capabilities.

High Monounsaturated Fatty Acid Content

Olive oil is high in monounsaturated fatty acids (MUFAs). Research has shown that MUFAs, unlike their saturated fat counterparts, are beneficial to maintaining a healthy weight.

Unsaturated fatty acids, whether they are monounsaturated or polyunsaturated, can lower your levels of “bad” cholesterol, which helps decrease your risk of heart disease. These benefits can be achieved if you eat unsaturated fats instead of saturated ones. Saturated fats are mostly from animal products, and are the leading dietary cause of high cholesterol.

Olive Oil and Lemon Juice

Olive oil and lemon juice have been touted by many as wonder foods that can help shed pounds rapidly. This combination of ingredients is also popular in many liquid cleansing regimens. While cleanses can be effective, it’s worth bearing in mind that these cleanses usually involve taking in very few calories and are unsustainable in the long term. Though cleanses can lead to a reduction in fat, they also contribute to muscle loss – something you should always try to avoid.

Incorporate Olive Oil Into Your Regular Diet

Studies have found that the most effective way that olive oil can contribute to weight loss is when it is included in your normal diet. A study in 2010 showed that participants lost more weight with a diet rich in olive oil than a standard low-fat diet. 

Remember that 1 tablespoon (15 milliliters) of olive oil contains 119 calories and 14 grams of fat, which can add up if left unchecked, so be sure to use sparingly. Aim to add 2 to 3 tablespoons of olive oil to your daily routine for optimal results.    

The Gist

Olive oil is a powerful addition to your diet. As well as its impressive arsenal of benefits, including lowering blood pressure and reducing inflammation, it can also contribute to weight loss when incorporated into a healthy diet. Olive oil can also contribute to the maintenance of your optimal weight once you have reached your goal. 

Not only can you cook and roast foods using olive oil, but you can also add it to your salads, soups, and even your smoothies. Remember to use it in moderation, and avoid short-term cleanses and flushes. These will provide rapid and impressive results quickly but do not help with sustained weight loss in the long-term.