How To Use Olive Oil For Weight Loss – A Ultimate Guide

by | May 23, 2024 | Weight loss | 0 comments

olive oil for weight loss

Olive oil is one of the healthiest cooking oils you can use, but did you know it can also help with weight loss? As a major component of the Mediterranean diet, olive oil is packed with healthy fats and nutrients that can boost your metabolism and help your body burn more calories. 

From using it instead of other oils in cooking to enjoying it as salad dressings and paired with certain foods, you’ll discover simple and tasty ways how to use olive oil for weight loss.

In this ultimate guide, we’ll share everything we know about olive oil and give tips on incorporating olive oil into your diet and lifestyle to help with weight loss. 

Keep reading!

Olive Oil: Everything You Need To Know 

Olive oil isn’t just a kitchen staple; it’s a time-honoured tradition that dates back thousands of years. Its history can be traced to ancient civilisations like the Egyptians and Greeks, who revered it for its culinary and medicinal properties. 

We all know that olive trees are native to the Mediterranean region. Today, countries like Spain, Italy, and Greece are prominent producers of olive oil. 

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The use of olive oil has transcended generations, making it an integral part of Mediterranean culture and other cuisines worldwide.

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Nutritional Profile Of Olive Oil

Olive oil is packed with healthy fats and nutrients. A single tablespoon (13 grams) of olive oil contains:

  • 119 calories
  • 14 grams of monounsaturated fat  
  • 0 grams saturated fat and trans fat
  • Vitamin E: 1.9 milligrams (13% of the Daily Value)
  • Vitamin K: 8.13 micrograms (7% of the Daily Value)

Types Of Olive Oil

  • Extra virgin olive oil (EVOO): Made without the use of heat or chemicals from the initial pressing of olives. It is low in acidity, with less than 0.8%. This is regarded as the best in terms of taste and quality.
  • Virgin olive oil: Slightly lower in quality compared to EVOO but still unrefined and with a pleasant taste.
  • Pure olive oil: A blend of refined and virgin olive oils, offering a milder flavor.
  • Light olive oil: Not “light” in calories but in flavour, this is often a blend of refined oils with a mild taste.
  • Olive pomace oil: Extracted from olive pulp after the first pressings, this oil is refined and best suited for high-heat cooking.

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So, the next time you drizzle olive oil on your salad or use it in your cooking, remember its rich history, impressive nutritional profile, and the various types available to suit your culinary needs. 

The Benefits Of Using Olive Oil

Among its many health benefits, olive oil is a versatile and highly regarded cooking oil. Here are some key advantages of using olive oil in your diet routine:

  • Heart health: Olive oil contains monounsaturated fats, which help lower bad cholesterol and lower the risk of heart disease. It also contains antioxidants like polyphenols, which help to protect blood vessels and prevent inflammation.
  • Weight management: Despite being high in calories, olive oil can help with weight loss. Its healthy fats boost feelings of fullness and satisfaction, potentially lowering total calorie intake.
  • Antioxidant properties: Olive oil contains a high concentration of antioxidants, including vitamin E and polyphenols. These substances help fight against oxidative stress and lower the risk of chronic diseases such as cancer.
  • Better digestion: Extra virgin olive oil can help digestion by increasing the production of bile, which helps in fat digestion. It may also have moderate laxative properties.
  • Skin and hair health: Because olive oil is a natural moisturiser, it is helpful to both skin and hair. When used topically, it can moisturise and nourish the skin and produce beautiful, healthy hair.
  • Anti-inflammatory effects: Olive oil’s anti-inflammatory qualities may help ease the symptoms of inflammatory illnesses such as arthritis. It can also lower the risk of chronic inflammatory diseases.
  • Diabetes management: Olive oil may help improve blood sugar control and insulin sensitivity, making it a suitable choice for individuals with diabetes.

Incorporating extra virgin olive oil into your diet as a primary cooking oil or as a drizzle on salads and foods will help you stay healthier.  Since it is high in calories, moderation is key and best used alongside a balanced diet.

How Much Olive Oil Should You Use Per Day?

Olive oil is a good source of monounsaturated fatty acids and healthy fats that can help lower cholesterol levels.

Nutrition experts recommend consuming 1-2 tablespoons, or 15-30 millilitres, of olive oil daily to gain its health benefits. Olive oil actively reduces the risk of heart disease, stroke, and type 2 diabetes when consumed in these amounts regularly. 

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However, keep in mind that olive oil is heavy in calories. Hence, it is better to consume it moderately. If you’re trying to reduce or maintain a healthy weight, stick to 1 tablespoon of olive oil daily.

How To Use Olive Oil For Weight Loss?

Using olive oil for weight loss can be an effective and healthy approach when incorporated into a balanced diet and lifestyle. Here are some general tips on how to utilise olive oil for weight loss:

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General Tips

  • Choose extra virgin olive oil: Choose extra virgin olive oil (EVOO) since it is the least processed and has the most antioxidants and beneficial compounds. It has a stronger flavour and can improve your food’s flavour.
  • Substitute with unhealthy fats:  Substitute olive oil for saturated and trans fats such as butter or margarine in your everyday cooking. Use it for sautéing, roasting, and even in salad dressings to cut down on unhealthy fats.
  • Control your portions: While olive oil is a healthy fat, it is also high in calories. Restrict your daily intake to 1-2 tablespoons (15-30 ml) to avoid consuming too many calories.
  • Pair it with a balanced diet: Use olive oil in a well-balanced diet that includes plenty of fruits and vegetables, healthy grains, and lean proteins. It works well with a Mediterranean-style diet known for its weight loss and health benefits.
  • Stay active: Remember that diet alone is insufficient for weight loss. Combine your olive oil consumption with regular physical activity for the best results.

Dietary/Recipe-Related Tips

Here are some creative ways to use olive oil in your recipes:

  • Salad dressings: Mix extra virgin olive oil, balsamic vinegar, Dijon mustard, honey, and a touch of salt and pepper to make a spicy salad dressing. You can use it as a marinade for grilled veggies or drizzle it over fresh greens.
  • Flavourful marinades: Marinate foods like chicken, fish, or tofu in a mixture of olive oil, garlic, lemon juice, and herbs of your choice. Allow them to soak up the flavours for a few hours before cooking for a delicious meal.
  • Tasty tadkas: For the tadka (tempering) in your dals and curries, replace standard ghee or vegetable oil with olive oil. Your recipes will turn out with a unique, slightly fruity flavour.
  • Homemade pesto: Blend fresh basil, olive oil, pine nuts, parmesan cheese, garlic, and lemon juice to make your own pesto sauce. Toss with pasta, spread on sandwiches, or serve as a dip.
  • Healthy rotis: Add a teaspoon of olive oil to the dough to boost the nutritious value of your rotis. It softens the rotis and gives a delicate flavour. You can also use it while flipping the rotis to maintain the smooth texture and yummy taste!
  • Roasted vegetables: Coat vegetables like potatoes, carrots, or Brussels sprouts in olive oil, sprinkle with salt, pepper, and herbs, then roast them until they’re crispy and caramelised. A yummy meal (or snack) is ready!

Experiment with these culinary ideas to elevate your meals and make olive oil a staple in your kitchen. 

VeCura Wellness: Healthy and Quick Weight Loss

VeCura Wellness is a leading weight loss clinic in Tamil Nadu, with eight convenient locations across the state in

Our team of qualified experts offers safe and effective treatments for weight loss, inch loss, and body contouring. We customise our services to each individual’s unique needs. Our experienced wellness specialists provide personalised guidance, and our certified nutritionists and dieticians create tailored diet plans to align with your weight loss goals and lifestyle preferences. 


Incorporating olive oil into your diet is a simple swap that can pay big rewards for your weight loss. We encourage you to choose olive oil over other fats in cooking and dressings whenever possible. You’ll be amazed at the calories you can save!

However, be sure to enjoy olive oil’s benefits along with regular exercise and watching your portions for optimal results. Stick with the strategies shared above, and you’ll be well on your way to achieving a healthier weight.

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Olive Oil For Weight Loss: Frequently Asked Questions (FAQs)

1. Is olive oil okay when trying to lose weight?

Yes, olive oil is a great addition to any healthy diet if you’re trying to lose weight or maintain a healthy weight.

2. Which oil is best for fat burning?

Olive oil, avocado oil, rice bran, and coconut oil are the best options for anyone trying to lose weight and eat healthy. Consuming it in moderation is important regardless of what kind of oil you use.

3. How much olive oil should you use per day?

The daily suggested amount of olive oil varies, but 1-2 teaspoons (15-30 mL) is a popular guideline for a balanced diet, providing healthy monounsaturated fats and antioxidants. 

4. Why do people put olive oil on their belly button?

Olive oil is a good choice since it has antifungal, antibacterial, and antiseptic characteristics that can heal belly button infections and keep the area soft and clean.

5. When should you drink olive oil?

It is recommended to start with 1-2 tablespoons in the morning. However, avoid overconsumption and gradually increase the amount to get the full benefits.

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