Olive oil has been used for centuries, but can it form part of your weight loss diet? Can this vegetable or plant based oil give you a healthy form of fat which can keep you healthy whilst on your weight loss journey? This article investigates how olive oil may be a part of your weight loss program.
Olive oil is made by pressing olives and extracting oil . This oil is enjoyed by many people especially around the Mediterranean sea, either by drizzling it on a pizza, pasta, salad or even used as a bread dip.
The most popular benefits of olive oil include its ability to minimize inflammation, encourage good health and lower blood pressure. It may even reduce the risk of cancer and protect the health of the brain.
Olive Oil Contains Weight Loss Compounds
Within the Mediterranean diet, many of the advantages of olive oil have been identified.
Olive oil is at its best form when it is extra virgin olive oil, having less acid in it (less than 1%), extracted purely from mechanical processes (with no chemicals added to increase extraction rates) and consumed raw, that is added at the end of your cooking and not included in your cooking process that is.
A high intake of fruits , berries, whole grains, rice, legumes , nuts and seeds is a feature of this food trend. While fish are also included in the diet, the main source of fat is olive oil. Red meat and sugar is often reduced.
Using Olive oil and other plant based fats, instead of using animal fats such as dairy produced butter, can help avoid heart disease and improve our overall health.
Olive oil has monounsaturated fatty acids ( MUFAs) with a chemical structure of an unsaturated carbon bond. Usually at room temperature, MUFAs are liquid.
One older 4-week research showed a low, but substantial weight reduction among men who are overweight or obese which substituted saturated fat with unsaturated fat in their diets in contrast to a high-fat diet, while there were no big improvements to the overall calories consumed.
More recent findings conclude that unsaturated fatty acids are potentially more effective for safe weight management than saturated fats.
In animal research, diets high in monounsaturated fats were shown to reduce weight gain and fat build-up.
In addition, olive oil is a rich source of triglycerides of the medium chain (MCT) which have for many years been researched in order to contribute to safe weight loss and maintenance.
MCTs consist of 6–12 carbon atoms and are triglycerides which contain fatty acids. These are easily decomposed and consumed by the kidneys, where they can be found.
Although some research showed that MCTs had a positive effect on weight loss, others did not have any effects.
Nonetheless, one study has contrasted MCTs with long-chain triglycerides, and finds that MCTs have developed more other appetite suppressing hormones such as peptide YY, and fosters fullness feelings.
Further analysis reveals that MCTs can encourage loss of weight by increasing the burning of fats and calories in the body.
How to Consume Olive Oil on a Weight Loss Diet ?
Olive oil may be useful for weight loss, but it seems to be most beneficial in certain ways and especially when taken in limited amounts.
Some people argue that Olive Oil Massages can help facilitate weight loss. However, some studies have actually found contrasting results in which pre-term babies can actually gain weight through these massages.
A mixture of olive oil and lemon juice can also be said to encourage rapid loss of weight. It is probably because it is often used as a cleaning, which usually leads to very low calorie consumption and consequently to a loss of muscle and fat.
Olive oil also remains a different matter in an overall balanced diet. In 1 teaspoon (15 mL) of olive oil, there are 119 calories and 13.5 grams of fat. This can add to a calorie-limited diet quickly so that olive oil is not added to weight gain in limited quantities.
A systematic review of 11 randomized controlled trials has demonstrated that weight reduction is better than adopting a control diet after a diet rich in olive oil for at least 12 weeks.
Olive oil is a safe form of monounsaturated fats and medium chain triglycerides that have proven possible weight loss benefits.
Whilst there are suggestions that olive oil can be used as massage oil or for detox, the best use for this oil is to incorporate it as much as you can as your main source of fat in your weight loss diet.
Keep in mind that a small portion of olive oil can add considerable calories and fat to your diet. It should therefore be used in small amounts.
The most long-term benefit of eating olive oil is that it complements a plant-based diet such as the Mediterranean diet.