Olives are a healthy addition to your diet. The oils found in olives can help lower your cholesterol and decrease your risk of heart disease. In addition, olives are versatile, portable and aren't prone to spoiling quickly. You can use olives as part of a diet and exercise program to lose weight, thanks to their natural fiber content and subtle flavor that can be a welcomed addition to just about any dish. Speak with your doctor before adopting any new plan for weight loss and if you have a pre-existing blood pressure, choose olives that aren't packaged with added salt.
Step 1
Eat lots of salads with added olives. Five kalamata olives have just 25 calories total. To make a low-fat, low-calorie salad, mix dark leafy gourmet greens with 5 finely chopped green or black olives, half a thinly sliced cucumber, low-fat cheddar cheese and sliced white meat chicken or turkey. This rich-tasting salad can help you lose weight and feel full for less than 200 calories. For a touch more flavor, add a tablespoon of your favorite low or non-fat dressing.
Step 2
Snack on 5 or 10 green or black olives instead of convenience foods that tend to be high in both sugar and saturated fat. Even super colossal -- the largest of olives -- contain only 12 calories per olive. Additionally, a 15 g serving of olives, equivalent to about 6 small olives, has just 2 g of fat. The majority of the fat in olives is heart-healthy monounsaturated fat, which can help lower cholesterol and reduce inflammation. Eating a serving or two of olives will provide less than 150 calories, making them a good snack food.
Step 3
Add chopped black or green olives to your favorite soups and stews. Olives enhance the flavor of these foods, and add healthy monounsaturated fats and dietary fiber. Fiber and the liquid in your soups and stews work together to fill your stomach and slow digestion so you end up eating fewer calories. You'll also be less hungry and less inclined to eat unhealthy snacks. By adding olives, you'll also be able to reduce or eliminate the need to add salt or flavor enhancers that contain a lot of sodium. Try substituting chopped olives for half the meat in a soup or stew recipe. You'll probably notice more flavor, but you'll be eating fewer calories and less saturated fat.
Step 4
Make an olive dip and low-fat pita chips for snacking, an appetizer -- or even a dessert. Chop 10 black olives finely and mix into a 1/2 cup of low-fat sour cream. Add 1 tbsp. of finely chopped onion and 1 tsp. of lemon juice and mix until blended. Cut a large whole grain pita into wedges, place on a non-stick baking sheet and bake at 300 degrees until golden brown. Divide the sour cream dip into two portions and store one in a resealable container in the refrigerator for the next day. With less than 10 g of fat, this fiber-rich snack can help you lose weight.
Tips and Warnings
- Speak with your doctor before making significant dietary changes.
Things You'll Need
- Olives
- 3 cups of mixed greens
- Half a cucumber
- 1tbsp. low-fat cheese
- 3 oz. white meat chicken or turkey
- Low-fat or non-fat salad dressing
- Whole grain pita bread
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