Preliminary research suggests that a diet rich in olive oil promotes greater weight loss than a traditional low-fat diet, according to Eureka Alert. Numerous studies attest to the heart-healthy and weight-management benefits of the olive oil-rich Mediterranean diet. Substituting a quality olive oil for saturated fats in your diet helps reduce the risk of heart disease and promotes weight loss -- as long as you practice moderate calorie reduction and increase physical activity.
Background
The traditional Mediterranean diets that attracted attention to olive oil's benefits contain extra-virgin olive oil. Extra-virgin olive oil is olive oil from the first pressing of the olives. To qualify for the extra-virgin grade, the oil is obtained without the use of heat or refining, meaning that it's cold-pressed. Extra-virgin olive oil also requires a characteristic fruity flavor. Heat changes the character of olive oil, affects the flavor and reduces its antioxidant content. Regular olive oil contains refined olive oil. Olive oil contains antioxidants, which help protect your body from damage.
Research
In addition to research on the health and weight-loss benefits of traditional Mediterranean diets, preliminary evidence suggests diets rich in olive oil may be easier to adhere to. Breast cancer survivors lost significantly more weight on a diet containing 3 tbsp. of olive oil per day compared to a low-fat diet. Lower weight can increase the odds of surviving breast cancer. The women in the study reported that they found the plant-based Mediterranean-style diet with olive oil more satisfying, and the foods more accessible and affordable compared to the low-fat diet, notes Eureka Alert.
Types
Although extra-virgin olive oil is the most flavorful and antioxidant-rich, substituting other grades of olive oil for saturated fats such as butter, shortening and lard also supports weight loss. Light olive oil has a milder flavor than extra-virgin olive oil. It provides a less expensive form of oil to use for baking, greasing muffin tins and cooking. Virgin olive oil offers a quality oil even though it doesn't meet the more stringent quality and flavor qualifications of extra-virgin olive oil. It tends to cost less than extra-virgin and provides an option for salad dressings, homemade mayonnaise and other recipes that don't require the highest-quality, most flavorful form of olive oil.
Tips
Cut down on other forms of dietary fat. Adding olive oil to your current calorie intake could cause weight gain. Use olive oil to substitute for other fats, reduce your daily calorie intake below your maintenance level, and engage in aerobic exercise most days of the week for successful weight loss. "Light" olive oil refers to the flavor -- the calorie and fat content is the same as other forms of olive oil. Extra-virgin olive oil's full-bodied flavor works well to drizzle directly on salads with a splash of balsamic vinegar and for dipping whole grain bread. Not all books, diets and foods labeled "Mediterranean" fit the traditional Mediterranean diet. For example, some products substitute cheaper vegetable oils for olive oil.
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