How To Use Olive Oil For Weight Loss?


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    Olive oil promotes weight loss when consumed correctly. This article informs you about how olive oil helps maintain weight, how best to use it, and other health benefits. Read on to make your weight loss diet plan more exotic.

    How Olive Oil Promotes Weight Loss?


    Olive oil contains monounsaturated fats (MUFAs) and medium-chain triglycerides (MCTs). Both help prevent weight gain and sustain weight management results. An 8-week study showed that an olive oil-rich diet led to more weight loss than a lower-fat diet. Olive oil is a good nutritional supplement for weight loss but only when used in the right proportion.

    Here are some ways in which olive oil promotes weight loss:

    • Olive oil is a better choice compared to other cooking mediums when on a weight loss diet as it contains beneficial fatty acids that improve digestion.
    • It promotes satiety, which keeps you from eating refined food or trans-fat sources high in empty calories.
    • The body can easily metabolise the MCTs present in olive oil and the liver can absorb and convert them into energy quickly. It is crucial for improving cardiovascular health and blood sugar management, which should be in check while on a weight loss program.
    • Although olive oil contains calories too, it is a healthier type of fat and a good substitute for refined oils, particularly if you are on a weight loss diet. The Mediterranean diet high in olive oil attributes to weight loss.
    • Olive oil helps food pass more easily through the colon, keeps the gut healthy, and aids digestion and bowel movement. Poor digestion can hinder metabolism and makes it difficult to lose weight.

    How To Use Olive Oil To Lose Weight?


    Before including olive oil in your daily diet for weight loss, choosing the right kind of olive oil is critical. It comes in three different grades – refined, virgin, and extra virgin. The healthiest is extra virgin olive oil, as it is the least processed and least refined. It has a distinct flavour and is rich in antioxidants, another reason why it is most preferred.
    Among the diet plans that use olive oil, the Mediterranean diet is the most popular. It includes whole grains, legumes, fish, fruits, vegetables, nuts, and seeds in large quantities, with olive oil as the primary source of healthy fat. As the diet is high in fibre and rich in nutrients, it aids in weight loss. You also meet your daily requirement of most nutrients.

    Must Read: Fibers That Can Help You Lose Weight

    Let us now look at the different ways in which you can use olive oil in your diet without necessarily cooking it:

    1. Drink A Magic Potion Made with Olive Oil And Lemon: The combination of olive oil with lemon juice helps remove toxins and reduce retention of fluids, which are both critical for weight loss. Try to have this potion in the morning.
    2. Drizzle on Salads: Salads with cucumber, tomatoes, and lettuce are very low in calories and high in fibre. Add some salt, lemon, and olive oil to make a wholesome salad for your weight loss diet.
    3. Ginger Mixed with Olive Oil: Ginger aids weight loss, as it is a thermogenic food. Combine it with olive oil to drizzle over your salad or cooked food.
    4. Add It To Your Low-Calorie Detox Smoothies: Smoothies are an effective addition to a weight loss diet as they are high in fibre. Add a few drops of olive oil to your smoothie and make it more nutritious.
      A popular belief is that olive oil massages can aid weight loss, but there is no evidence to back this up.

    Additional Health Benefits Of Olive Oil

    Consuming olive oil regularly helps you meet the daily requirement of healthy fat consumption. It enhances your overall health in the following ways:

    1. Works As An Antioxidant: The most significant health benefit of olive oil comes from its potent antioxidant properties. Olive oil helps lower the body’s oxidative stress, which in turn helps improve the immune system, making you more resistant to infections and inflammation.
    2. Contains Heart-Healthy Fat: Olive oil is rich in MUFAs known as heart-friendly fats and can help in lowering your risk of heart disease. In a study, olive oil showed reduced LDL cholesterol, which explains why the Mediterranean diet helps keep the heart-healthy.
    3. Aids In Controlling Diabetes: Diabetics are encouraged to consume monounsaturated fats, instead of saturated fats and carbohydrates. A recent study supports that olive oil consumed as part of a well-balanced diet helps manage post-meal glucose levels and increases insulin sensitivity.
    4. Great For Skin: Olive oil is a rich source of Vitamin E and Vitamin A, making it beneficial to the skin.


    Olive oil, in addition to its many health benefits, can help you lose weight safely. The most efficient strategy to lose weight with olive oil is to include it in your balanced diet. You can also consider the Mediterranean diet, which relies heavily on olive oil as its primary fat source and expects healthy results. For best and safe results, it is advisable to consult a certified nutritionist before starting any diet.

    You can visit Oliva Skin & Hair Clinic where industry experts will provide you with a customised weight loss plan that is best suitable for you.

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    About The Author

    Kushneet Kukreja

    Kushneet Kukreja

    A postgraduate in Biotechnology from Kingston University and an ISSA Certified Specialist in Fitness & Nutrition, Kushneet Kukreja is a passionate writer who works in close association with the dermatologists at our head office to generate valuable and scientifically accurate content for our blog.

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