Does olive oil help with weight loss?
Many people may believe that consuming olive oil is unhealthy due to its high fat content, leading to weight gain. However, this notion is only partially true.
In fact, incorporating a modest amount of high-quality of olive oil, particularly extra virgin olive oil (EVOO) into your diet can be highly beneficial, even in terms of weight management. EVOO plays an important role in enhancing metabolism and fat burning in several ways.
Extra virgin olive oil is rich in monounsaturated fatty acids (MUFAs) which have several positive effects:
**Metabolism booster**s: These healthy fats can increase your calorie expenditure, helping you burn more calories even at rest. Oleic acid, one of the key monounsaturated fatty acids, has been shown to activate specific genes involved in the process of fat burning.
**Appetite suppressants**: The nutrients in EVOO can make you feel fuller for longer periods, reducing the likelihood of snacking or overeating.
**Fat loss aids**: MUFAs contribute to minimising fat accumulation in the body and improve insulin sensitivity, supporting weight management. EVOO’s polyphenols have anti-inflammatory properties that may assist in managing body weight.
By regularly including extra virgin olive oil in your diet, you not only support your body’s ability to convert stored fats into usable energy but also aid in reducing fat storage overall. This makes EVOO a powerful ally in promoting both health and wellbeing.
Daily dosage
Consuming around 2 tablespoons of extra virgin olive oil a day can provide health benefits, including supporting weight management, without contributing to weight gain, as long as it is part of a balanced diet. This amount can also improve cardiovascular health and fat metabolism.
Important note!
While olive oil has many health benefits, it is essential to use it in moderation. Extra virgin olive oil (EVOO) is nutrient-rich, but it also contains about 120 calories per tablespoon. Consuming too much can lead to a calorie surplus, which may hinder weight loss efforts. Therefore, moderation is key to staying within your daily caloric needs.
To maximise the health benefits of olive oil, it is crucial to choose a high-quality option. The best choice is extra virgin olive oil that is cold-pressed, as it is packed with antioxidants and healthy fatty acids that are beneficial for our health.
Written by:
Katerina Kouloumenta,
Nutritionist/Dietitian