People around the world have been using olive oil for centuries for cooking or dripping on salads, pastas, pizzas, among others. It is widely used in the Mediterranean diet and is highly publicized by health enthusiasts, it has many health benefits including lower inflammation levels, improved heart, brain and blood pressure among others. And if you are a weight watcher then you must include it in your diet as it provides potential benefits for weight loss. Today we are sharing how this oil can actually promote weight loss when you have the right methods and amounts.
Olive oil contains some compounds that can reduce weight. Olive oil contains monounsaturated fatty acids (MUFAs), whose chemical structure has an unsaturated carbon bond. In the 4-week study, obese people were fed food with monounsaturated fat instead of saturated fat. And they experienced small but significant weight loss compared to saturated fat diets.
Another research proved that unsaturated fatty acids are more beneficial than saturated fat when it comes to maintaining weight. And in animal studies, the MUFA-rich diet not only prevents weight gain, but also the accumulation of fat. Another study found that participants who had a diet rich in olive-oil for at least 12 weeks lost weight while following a control diet.
In addition to being rich in MUFAs, olive oil is also a rich source of medium-chain triglycerides (MCTs) and, according to some studies, they also play a role in weight loss and maintenance of healthy weight. For the undeclared, MCTs overproduce appetite-regulating hormones such as the peptide YY, which promotes feelings of fullness. It also increases calorie and fat burning.
1 teaspoon or 15 ml of olives has 119 calories and 13.5 grams of fat, so it is best to consume a limited amount of olives, otherwise it can backfire your weight loss journey.
You can use olive oil in:
1. Salads as dressing
5. Baked goods
In addition to a healthy diet, calorie reduction and exercise regime, be sure to follow weight loss tips and add fat-burning foods such as olive oil for faster results.