Olive oil for weight loss: Does it work?

Olive oil is often used in cooking and is good for your heart and skin. So can drinking olive oil help you lose weight? Let’s see.

Olive oil is a natural oil obtained from the fruit of the olive tree and used in the kitchen. This oil is produced by pressing or crushing olives and contains antioxidants and anti-inflammatory substances, primarily polyphenols. It comes in many varieties, including extra virgin, and can be good for your heart and skin. But can olive oil still help you lose weight? You may also want to know whether you can take it in the morning on an empty stomach or just while cooking. Experts show you how to get the most out of this oil for weight loss.

Olive oil for weight loss: This is how it can help

One of its benefits is losing weight. It usually helps with weight loss by improving satiety, boosting metabolism and balancing blood sugar. Extra virgin olive oil is the best because it has the least activity and is high in antioxidants. In a 2017 study published in the European Journal of Nutrition, researchers found that participants who consumed extra virgin olive oil lost 80% more fat than those who drank bean oil.

• The healthy fats in olive oil, mostly monounsaturated fats, can help you feel fuller for longer after eating. This can help control food intake by reducing the likelihood of snacking or overeating between meals.
• Monounsaturated fats are more easily metabolized by the body than saturated fats. Therefore, they help the body burn more calories at rest by increasing energy expenditure and fuel oxidation.
• They have a low glycemic index, meaning they don’t cause blood sugar to rise quickly. This is especially important for people trying to control their weight, as steady blood sugar can reduce appetite, resist insulin, and increase energy levels throughout the day.
• Hypersensitivity is often associated with weight gain and metabolic problems. A 2008 study published in the American Journal of Clinical Nutrition found a link between weight gain and inflammation in the body. This oil is rich in polyphenols, such as Olea europaea, which have anti-inflammatory properties. This superfood helps the body increase metabolism and fat storage by reducing inflammation.
• It acts as a mild laxative, can stimulate digestion and help reduce bloating, which can reduce the severity of symptoms. Improving digestion also improves nutrient absorption and helps the body use food efficiently.
• Support your weight loss goals by replacing bad fats, such as trans fats or saturated fats, with olive oil to add good fats to your diet, thus reducing the risk of body fat.

Can I drink olive oil to lose weight?

Yes, drinking this oil in small amounts on an empty stomach can help you lose weight. Using it directly provides a dose of healthy monounsaturated fats, antioxidants, and anti-inflammatory medications without having to be diluted or heated in the dish. But using it in cooking is also beneficial because it can be added to foods to help absorb fat-soluble nutrients from other foods. Remember to cook slowly, especially over low or medium heat. You can drink one tablespoon (about 15 ml) of extra virgin olive oil every day to lose weight.

How to use olive oil to lose weight?

Here are some ways to use it:

1. Olive oil and lemon juice

Mix one tablespoon of extra virgin olive oil with a few drops of fresh lemon juice and drink it on an empty stomach in the morning. According to a 2008 study published in the Journal of Medical Biochemistry and Nutrition, lemon may help prevent obesity.

2. Salad dressing

Use as a salad dressing by mixing oil with vinegar or lemon juice and spices like black pepper, garlic or herbs. Olive oil increases the absorption of fat-soluble vitamins A, D, E and K found in vegetables, leading to feelings of fullness and good nutrition. This makes meals more satisfying, which helps reduce overall calorie intake.

3. Olive oil and warm water

Add a teaspoon of oil to a glass of warm water and drink it preferably in the morning or before meals. This drink aids digestion and can help prevent bloating. It is also a good way to improve metabolism and promote fat-burning, helping to lose weight.

4. Olive oil and apple cider vinegar

You can mix a tablespoon of this healthy oil with a teaspoon of apple cider vinegar and drink it before meals. Apple cider vinegar can help control blood sugar, reduce appetite and curb cravings. This combination, along with this oil, helps control hunger and balance energy levels.

5. Alternative cooking methods

Use this oil in place of butter, lard, or other saturated fats, especially when sautéing, baking, or grilling. The oil contains healthy monounsaturated fats, making it an alternative to high-calorie or unhealthy fats and may help with heart health and weight management. It also keeps you fuller longer, reducing the need to snack.

6. Olive oil and Greek yogurt

Add a teaspoon of oil to a serving of Greek yogurt and mix in fibrous ingredients like chia seeds, flaxseeds, or berries. These snacks are rich in protein, fiber, and healthy fats that increase satiety and support digestion. The probiotics in yogurt also support gut health and play an important role in metabolism and weight control.

What are the side effects of using olive oil for weight loss?

This oil can be beneficial for weight loss, but consuming too much or under certain conditions can cause side effects. Here are some of the problems with using this oil for weight control:

• Consuming too much of this oil adds extra calories and can cause weight gain instead of weight loss. This oil is high in calories, about 120 calories per tablespoon.
• Drinking this oil, especially on an empty stomach or in large quantities, can cause indigestion such as stomach pain and diarrhea.
• These oils can increase insulin sensitivity, which is often beneficial. However, they can cause low blood sugar in people taking diabetes medication.
• Some people may be allergic to nuts or their oils, which can cause skin irritation.
• Its monounsaturated fat content may lower blood pressure. About 75 percent of these fats are monounsaturated fatty acids, according to Harvard Health Publishing.
• This may increase the risk of hypotension or low blood pressure in people who already have high blood pressure or are taking blood pressure-lowering medications.
• It may interact with blood thinners, increasing the risk of excessive bleeding.

You can use olive oil for weight loss, but do so in moderation and as part of a healthy diet. Eating too much will not support your weight management goals as it will increase your calorie intake.