Olive Oil – An Assistant For Weight Loss

Olive oil can also be used for weight loss. But you need to know how to use it correctly. To lose weight, olive oil should be consumed in the morning on an empty stomach. Scientists recommend that you limit yourself to consuming two teaspoons of oil 15-20 minutes before breakfast, as it helps to improve digestion and activates the work of all organs involved in this process.

In addition, it has been proven that olive oil, when used regularly, can prevent the appearance of cancerous tumors. Olive oil contains phenolic compounds, in particular oleuropein and caffeic acid. These compounds in olive oil have antioxidant and, to a certain extent, anti-diabetic, anti-atherosclerotic, and anti-inflammatory properties.

If this method of consumption is unacceptable to you, then prepare a light vegetable salad or porridge in the morning with a dressing made from the same two tablespoons of olive oil. In both cases, you will receive your dose of oleoylethanolamide, which helps to satisfy hunger faster.

By the way, olive oil for weight loss can also be used to make a fry for soup. Its taste will be very pleasant and delicate, which will give the dish an exquisite and unique touch.

Olive oil and the Mediterranean diet

What is called the Mediterranean diet in Ukraine and other countries is considered a habitual diet for the inhabitants of the Mediterranean. Of course, you can’t lose weight quickly by changing your diet, but changing your menu will allow you to slowly and properly lose weight, and the result will last for a long time if this diet continues throughout your life.

Olive oil for weight loss: how it works

Oleic acid, which is part of the oil, helps to improve digestion. Olive oil activates the metabolism in the body, and in addition, it dulls the feeling of hunger and creates the impression of satiety. Thus, by using olive oil for weight loss, you can reduce the portion of food and increase the intervals between meals. Of course, you need to follow a normal diet. Eating once a day before going to bed, as they say, until you lose consciousness, is very harmful regardless of any oil.

Olive oil is so useful for losing weight because of its oleic acid. Scientists from New York have managed to discover its secret. It has long been noticed that after food enters the body, the mucous membrane of the duodenum and upper part of the small intestine begins to secrete a specific substance – oleoylethanolamide. It is this substance that sends impulses to the brain that inform about the intake of food.

Olive oil, rich in oleic acid, will help you to keep your appetite under control, feel fuller longer and eat less, and therefore lose weight at home.

How to choose olive oil for weight loss

The effectiveness of olive oil for weight loss depends on the right choice. Olive oil should be bought in dark-colored glass containers, which will better protect it from sunlight, which spoils the quality of the oil.
Preference should be given to unrefined oil, which contains much more active nutrients. A refined product is more suitable for frying or baking.

It is not so difficult to check whether you have purchased high-quality oil: you should put the bottle in the refrigerator for 3-4 hours. Low temperatures lead to the formation of a flake-like precipitate. At room temperature for a few hours, the olive oil should again acquire a homogeneous consistency. Such metamorphoses indicate that the oil is absolutely natural.

When buying a product, read the label carefully. Virgin on the label means that the oil is obtained using only physical methods without chemical purification.

Extra-virgin olive oil is made only from natural oil, has an acidity of no more than 0.8%, and has a wonderful, mild flavor.

Virgin olive oil is made only from natural oil, has an acidity of no more than 2%, and its taste is defined as good. Retail grades of extra-virgin olive oil and virgin olive oil should not contain any refined oil impurities.

Refined olive oil means that it has been purified using physical and chemical processes to eliminate the strong taste and content of free fatty acids. Refined oil is considered to be of lower quality than natural oil.

Olive oil labeled Pure olive oil or Olive oil is usually a mixture of refined and natural oil. Olive oil – a mixture of natural and refined oil, with acidity not exceeding 1.5%. As a rule, it does not have a strong odor.

Olive-pomace oil is a purified oil cake, sometimes mixed with natural oil. It is suitable for cooking, but it cannot be called olive oil itself. It is mainly used in cooking.

Extra Virgin and Light olive oils are ideal for weight loss. The second option contains fewer calories and has a less intense smell and taste. But the first one is still healthier.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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