Extra virgin olive oil (EVOO) has been lauded for centuries for its health advantages, particularly with the Mediterranean diet. Although it's renowned for promoting heart health and lowering inflammation, more and more people are curious today about whether or not it can also aid in weight loss.
In a quick glance, it would appear to be counterproductive to add oil to your diet when dieting for weight loss. It's calorie-rich, after all—about 120 calories per tablespoon. But not all fat is created equal in the body. Extra virgin olive oil consists predominantly of monounsaturated fats that are digested more slowly than carbs and will satiate you longer. That feeling of fullness can cut down on the urge to snack or overeat elsewhere in the day.
It's not a matter of drenching everything in olive oil, but as a component of an overall well-balanced eating regimen. Swapping out less healthy fats like butter or manufactured vegetable oils for EVOO will enhance the quality of your diet without piling on unnecessary calories.
Nutritional Benefits That Support Fat Loss
Extra virgin olive oil contains antioxidants, specifically polyphenols and vitamin E. These reduce inflammation, which is typically associated with weight gain and fat loss resistance, particularly around the stomach area. Inflammation over time may also impact how efficiently your body is able to utilize insulin, making it more difficult to control blood sugar levels—yet another influence that can affect weight
One of the most important ingredients in EVOO is oleic acid, a monounsaturated fat that has been proven to aid fat metabolism as well as improve cholesterol. Research also indicated that a diet containing moderate levels of olive oil could also help decrease visceral fat—the more perilous variety that accumulates around organs and leads to long-term health issues.
Adding EVOO to foods, particularly with vegetables, can actually assist in your body's ability to absorb more fat-soluble nutrients such as vitamins A, D, E and K. Improved nutrient absorption promotes healthy functioning and energy, making it simpler to remain active and adhere to a routine that assists with weight loss.
The Right Way to Use EVOO in a Weight Loss Diet
If you're incorporating olive oil into your diet to assist with weight control, the secret is moderation and intelligent substitution. Drizzling it over a salad or using it to roast vegetables is much more effective than eating large amounts. Using EVOO as a cooking method in place of butter, lard, or factory-made oils brings you the benefits of healthy fats without putting extra calories into your body.
Raw or lightly warmed is most often best for retaining its antioxidant levels. Although EVOO has a fairly good smoke point compared to other natural oils, over-heating will degrade some of its useful substances. Therefore it's best used for light frying, baking, or adding towards the end of cooking for flavour and nutritional value.
Accompanying it with fibre-containing foods, such as whole grains and greens, can contribute to increased satiety and digestion and assist in constructing meals for long-term weight maintenance.
What the Research Says
Some research has investigated the relationship between extra virgin olive oil and body weight. One of the most famous studies involved following thousands of people over a number of years and determined that those who had more olive oil were less likely to gain weight than those who had less.
Another trial in the PREDIMED study—a massive study on the Mediterranean diet—reported that increased consumption of olive oil did not result in weight increase, even if eaten in large quantities. In fact, most participants lost fat and had better metabolic parameters, particularly when EVOO was included in a diet heavy in vegetables, legumes, fish and whole grains. Contact us for more information on extra virgin oil and weight loss.
