Extra Virgin Olive Oil & Weight Loss

Although low-fat and fat-free diets are popular options for weight loss, some daily fat is required to maintain good health, and olive oil is one of the most nutritious options to fulfill that daily quota. As part of a balanced and varied diet, olive oil has significant health benefits and is a superior choice for people who are trying to lose weight in a safe, reliable way.

Benefits

According to Katherine Zeratsky, registered dietitian for the Mayo Clinic, the monounsaturated fat present in extra virgin olive oil can help reduce LDL cholesterol levels and consequently reduce the risk of heart disease, which is higher for people who are overweight or obese. Extra virgin is one of the least processed types of olive oil, so it offers more health benefits and a greater amount of immune-boosting antioxidants. According to a 2010 study from Providence, Rhode Island's Miriam Hospital, breast cancer survivors who followed a low-calorie diet enriched with olive oil lost more weight over an eight-month period than those who followed a traditional low-fat diet.

Nutrition

A 1-tbsp serving of extra virgin olive oil contains 120 calories, 14 g total fat and no cholesterol, sodium, carbohydrates, sugar or protein. Due to olive oil's high fat and calorie content and high energy density, it is important to limit its use within a healthy diet that has a goal of consistent weight loss.

Substitution

As a healthy source of fat, it's a wise weight loss strategy to substitute olive oil for less nutritious types of dietary fat. The National Institutes of Health suggests that people who are trying to lose weight and improve health limit or avoid vegetable shortening, butter, lard, margarine and fried foods and instead choose extra virgin olive oil and other plant-based sources of unsaturated fat.

Uses

Olive oil is a primary source of fat in the Mediterranean diet, which MayoClinic.com recommends for heart health. In that diet, followers use oil to cook fish and lean meat, flavor bread and serve with a wide variety of whole grains and vegetables. Outside of the Mediterranean diet, you can use extra virgin olive oil to drizzle over salads, bread and vegetables or to make homemade vinaigrettes and salad dressings.

Considerations

To lose weight successfully and healthfully, you must use extra virgin olive oil as only part of a more comprehensive plan. In addition to choosing healthy fats, MyPyramid.gov recommends daily servings of whole grains, nonfat dairy, lean protein, vegetables and fruits. Before beginning any new weight loss plan or changing the way you normally eat, it's helpful to talk over your plans with your doctor or health care professional.