Olive oil, a natural oil extracted from the fruit of the olive tree, is a common ingredient in cooking. This oil is created by pressing or crushing olives and contains many antioxidants and anti-inflammatory compounds, particularly polyphenols. It comes in different types, including extra virgin, and can benefit your heart and skin health. But can we also consume olive oil to lose weight? You may also be wondering if you can take it on an empty stomach in the morning or use it just while cooking. An expert explains how to get the most out of this oil for weight loss.

Olive oil for weight loss: this is how it helps

This has benefits, and one of them could be weight loss. “It may help with weight loss primarily through its ability to improve satiety, support metabolism and improve health. stabilize blood sugar“, says the nutritionist Susmita N.. There are different types of this oil, including extra virgin, virgin and refined. “Extra virgin olive oil is of the best quality, as it is minimally processed and has a high antioxidant content,” explains the expert. In a 2017 study published in the European Journal of NutritionResearchers found that fat loss was 80 percent higher in participants who consumed extra virgin olive oil compared to the group that consumed soybean oil.

Read also:12 Benefits of Olive Oil for Your Heart, Digestion, and Overall Health

Here’s how it can help:

• The healthy fats in olive oil, primarily monounsaturated fats, help you feel full longer after meals. This reduces the risk of snacking or overeating between meals, which can help control calorie intake.
• Monounsaturated fats are metabolized more easily by the body than saturated fats. Thus, it can increase energy expenditure and fat oxidation, helping the body burn more calories at rest.
• It has a low glycemic index, meaning it does not cause rapid spikes in blood sugar. This is especially beneficial for people looking to manage their weight, as stable blood sugar levels can reduce cravings, prevent insulin spikes, and improve energy levels throughout the day.
• Chronic inflammation is often associated with weight gain and metabolic problems. In a study published in The American Journal of Clinical Nutrition In 2008, an association was found between weight gain and inflammation in the body. This oil is rich in polyphenols, such as oleocanthal, which have anti-inflammatory properties. By reducing inflammation, this superfood can help the body boost metabolism and fat storage.
• It can act as a mild laxative, which can aid digestion and help reduce bloating, contributing to a slimmer appearance. Improved digestion also improves nutrient absorption, helping the body use food efficiently.
• Replacing unhealthy fats, like trans fats or saturated fats, with olive oil introduced healthy fats to diet, which can support weight loss goals by reducing the risk of excess fat accumulation in the body.

Can you drink olive oil to lose weight?

“Yes, drinking a small amount of this oil on an empty stomach can be used for potential weight loss benefits,” says the expert. Eating it directly provides a concentrated dose of its healthy monounsaturated fats, antioxidants and anti-inflammatory compounds without being diluted in a dish or heated. But using it while cooking can also be beneficial, because incorporating it into meals helps absorb fat-soluble nutrients from other foods. Be sure to cook in moderation, especially over low or medium heat. “To lose weight, you can consume one tablespoon (about 15 ml) of extra virgin olive oil daily,” says Susmita.

How to use olive oil to lose weight?

Here are some ways to use it:

1. Olive oil and lemon juice

Mix a tablespoon of extra virgin olive oil with a few drops of fresh lemon juice and drink it in the morning on an empty stomach. Lemon is beneficial for suppressing obesity, according to a study published in the Journal of Clinical Biochemistry and Nutrition in 2008. It also provides vitamin C and can help cleanse the digestive system.

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2. Dressing

Use the oil as a dressing for salads by mixing it with vinegar or lemon juice and seasonings like black pepper, garlic or herbs. “Olive oil improves the absorption of fat-soluble vitamins like A, D, E, and K from vegetables, which can improve satiety and nutrient intake,” says Susmita. This makes meals more satisfying and, therefore, helps reduce overall calorie consumption.

3. Olive oil and warm water

Add a teaspoon of oil to a glass of lukewarm water and drink it, preferably in the morning or before meals. This drink promotes digestion and can help prevent bloating. It’s also a gentle way to improve metabolism and promote fat burning, which can help with weight loss.

4. Olive oil and apple cider vinegar

Mix one tablespoon of this healthy oil with one teaspoon of apple cider vinegar and drink it before meals. “Apple cider vinegar can help control blood sugar, reduce appetite and curb cravings,” says the expert. Combined with this oil, this blend helps control hunger and stabilize energy levels.

5. Cooking Substitute

Replace butter, lard, or other saturated fats with this oil in cooking, especially when sautéing, roasting, or baking. The oil’s healthy monounsaturated fats make it a great alternative to high-calorie or unhealthy fats, supporting heart health and weight management. It also keeps you fuller for 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 it with fiber-rich toppings like chia seeds, flax seeds or berries. This snack is high in protein, fiber and healthy fats, promoting satiety and aiding digestion. The probiotics in yogurt also support gut health, which plays an important role in metabolism and weight regulation.

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

The oil can be beneficial for weight loss, but consuming it in excessive amounts or under certain conditions can cause side effects. Here’s a look at some potential problems associated with using this oil for weight management:

• Consuming too much of this oil can add extra calories, potentially leading to weight gain instead of weight loss. “This oil is high in calories, with around 120 calories per tablespoon,” explains the expert.
• Drinking this oil, especially on an empty stomach or in large quantities, can cause digestive upset, including stomach cramps and diarrhea.
• This oil can increase insulin sensitivity, which is generally beneficial. However, in people taking diabetes medications, it could cause a significant drop in blood sugar levels.
• Some people may be allergic to olives or their oil, leading to skin irritation.
  Its high monounsaturated fat content can lower blood pressure. About 75 percent of this oil is monounsaturated fatty acids, according to Harvard Health Publications.
• For people who already have low blood pressure or are taking blood pressure medications, this could pose a risk of low blood pressure or low blood pressure.
  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 balanced diet. Excessive consumption will not support weight management goals because it will increase your calorie intake.