Does Olive Oil Help you Lose Weight?
What is Olive Oil used for?
Olive oil is made by processing olives and extracting them from them because it is more flavorful than other edible fats for cooking and food.
Consuming moderate amounts of olive oil helps prevent the hardening of your heart and blood vessels. It reduces inflammation and, to some extent, lowers blood pressure, making olive oil healthier than other oils and reducing dietary risk.
In this next article, we will discuss olive oil's weight loss effects.
The Potential of Olive Oil
Weight is affected by blood sugar and insulin levels. Insulin is a hormone that controls blood glucose levels. The response of tissues and organs to the insulin hormone is diminished in insulin resistance, resulting in elevated insulin and blood sugar levels. Diabetes may develop if left untreated.
A meta-analysis looked at the link between olive oil consumption and the risk of type 2 diabetes (T2D). Patients who consumed olive oil (rather than a low-fat diet) exhibited a substantial decrease in HbA1c, a biomarker of long-term glycemic management. The study also discovered that consuming 10 grams of olive oil per day was connected with a 9% decrease in the incidence of T2D. A daily intake of up to 15-20 grams of olive oil was linked to a 13% decrease in the incidence of T2D.
Through its influence on blood glucose and insulin levels, an olive oil-rich diet may aid in weight management.
Olive oil has TWO compounds that promote weight loss.
The weight loss-promoting effect of olive oil is found in the Mediterranean diet.
This dietary pattern is characterized by a predominantly plant-based diet with a high intake of fruits and vegetables, seafood, fruits, nutty foods, and other legumes. It also includes red wine and garlic, but the main source of fat throughout the diet is olive oil, and it's obvious what it is: simple, light, and full of nutrients. This diet is not a diet plan or a dietary process but a meal plan recommended by experts.
Early studies found that when obese people were recruited to take a diet test and their usual fat intake was changed to unsaturated fatty acids, there was a significant difference in weight, despite no significant change in the total fat intake or calorie intake, which confirms the effectiveness of olive oil for weight loss.
And recent studies have shown that consuming unsaturated fatty acids instead of saturated fats is more beneficial to the body when maintaining a healthy dietary pattern and can reduce the risk of sudden modern diseases.
How should we use olive oil for weight loss correctly?
Research has proven Olive oil to help with weight loss, but it works best when we use it in a specific form and dosage.
Although we often see olive oil massage for weight loss in massage parlors, there is no research to show that this modality works, so it is just empty talk. However, studies have found that this massage can help premature babies gain weight.
Another claim is that drinking a mixture of a certain percentage of olive oil and lemon juice can promote rapid weight loss. However, the effect of this drink will only promote bowel movements. Using this drink as a meal replacement will result in a very low-calorie intake, which will cause you to lose muscle and nutrients.
However, incorporating olive oil into an overall healthy diet is a completely different concept.
The average 15ml olive oil has 119 calories and 13.5 grams of fat. This is relatively high-calorie stuff in a calorie-restricted diet, so it's best to add olive oil in moderation to avoid promoting weight gain that could backfire.
Stretch your olive oil diet out over several weeks or even months, and you will notice a noticeable weight change.
Also, olive oil can be substituted for salad dressings and mixed in daily food to replace foods free of saturated fatty acids.
Note at the last
Olive oil is a healthier source of fat compared to saturated fatty acids, and there have been studies proving the potential benefits of moderate olive oil for weight loss.
The most effective way to use olive oil for weight loss is to set your daily fat intake according to your weight and diet plan and replace your usual fat intake with olive oil.
Remember that olive oil also provides a huge amount of calories to your diet. Therefore, we must control the dosage. Otherwise, it may be counterproductive. Olive oil, as part of a plant-based diet, such as the Mediterranean diet, will provide good health benefits to our bodies.