Benefit Of Drinking Spoonful Of Extra Virgin Olive Oil To Lose Weight

Fad diets such as the Shangri-La Diet and Body For Life recommend that 1 tbsp. of extra virgin olive oil be consumed to help you lose weight. One tablespoon of extra virgin olive oil is packed with 120 calories, and it might seem counterintuitive because liquid calories take up little space in your stomach. However, research does indicate a link between olive oil and weight loss. Remember to consult your doctor before implementing changes to your diet.

Appetite Suppressant

The biggest influence 1 tbsp. of extra virgin olive oil has on weight loss is its appetite-suppressing potential. Research conducted by Richard Mattes, appearing in "Obesity Research," showed that when monounsaturated and polyunsaturated fats were consumed, such as those found in extra virgin olive oil, test subjects' feelings of fullness were higher than those who ate the same number of calories from nonfat sources. Fat is an essential macronutrient that performs many important functions in the body. Providing your body with healthy fats signals that you are getting these essential nutrients, even as you are losing body fat.

Blood Sugar Regulation

Keeping insulin levels stable is also important for weight loss. Carbs high in simple sugars cause your blood sugar levels to spike, resulting in sharp insulin spikes. Insulin promotes fat storage in the body while bringing your blood sugar levels back to normal. The Harvard School of Public Health says fat consumption will slow the digestion of a carb-heavy meal. This means extra virgin olive oil might help regulate insulin levels, thereby reducing fat storage.

Considerations

While extra virgin olive oil can be beneficial to weight loss, it should be used in moderation. The Shangri-La Diet recommends that the full tablespoonful be taken at one time, but spreading this amount throughout the day might keep you feeling satisfied longer. Your body will react as if calories are being supplied in abundance because the digestive process would be spread out longer. Furthermore, the digestive process requires energy to perform its work. Continually keeping the digestive system running burns more calories than digesting one large amount of olive oil. This is one of the main reasons why groups such as the American Diabetes Association recommend eating five to six smaller meals per day.

Expert Insight

Adding prudent use of olive oil to your diet can help you with weight loss, but it is not an all-powerful solution. The American College of Sports Medicine says calorie restriction is integral for weight loss. You must include the calories you consume from the olive oil as part of your daily calorie total, so balance the rest of your diet accordingly. Exercise must also play a role in your weight loss program. Ingestion of olive oil should not occur prior to exercise because the digestive system will shut down in response to exercise. Exercising with olive oil still present in your stomach might even make you feel nauseous and sick.