Olive oil, particularly extra virgin olive oil (EVOO), has long been celebrated as a cornerstone of the Mediterranean diet, lauded for its versatile health benefits. Among these benefits, its potential role in weight management, specifically belly fat loss, has garnered considerable attention. This article delves into the science behind olive oil and its impact on weight, metabolism, and body composition, providing clarity and practical guidance for incorporating it into a healthy lifestyle.
The Connection Between Olive Oil and Weight Management
Many weight loss trends focus on reducing overall oil intake, based on the idea that limiting fat consumption leads to reduced body weight and fat. However, this approach may be counterintuitive. Fats, especially those found in extra virgin olive oil (EVOO), are essential nutrients. They break down into fatty acids, promoting satiety and reducing appetite.
Monounsaturated Fats and Metabolism
EVOO primarily contains monounsaturated fats (MUFAs), like oleic acid, which have been linked to the activation of genes involved in fat burning and a reduction in fat storage. Studies suggest that certain compounds in genuine olive oil may prevent the body from forming and storing extra fat.
One older 4-week study found that men with overweight or obesity who replaced saturated fat with monounsaturated fats in their diets experienced small but significant weight loss, compared with a saturated-fat-rich diet, despite no major change in total fat or calorie intake. More recent research agrees that unsaturated fatty acids are likely more beneficial than saturated fats when it comes to healthy weight maintenance. Diets rich in monounsaturated fats have also been shown to prevent weight gain and the accumulation of fat in animal studies.
Thermogenesis and Calorie Burning
Olive oil can help the body burn calories and manage weight by enhancing thermogenesis, the process of heat production that burns fat. Research highlights olive oil's role in boosting metabolism. Consuming 2-4 tablespoons of high-quality olive oil daily has been shown to support these metabolic benefits. Flavored olive oils, like Big Horn's Ultra Premium EVOO, are packed with phenolic compounds that support metabolism.
Read also: Lemon Olive Oil Cake (Keto)
The thermogenic effects of olive oil are closely tied to its quality and how it’s processed. Cold-pressed oils made shortly after harvest are especially effective, as they preserve the highest levels of these important compounds.
Medium-Chain Triglycerides (MCTs)
Furthermore, olive oil is a rich source of medium-chain triglycerides (MCTs), which have been long studied for their ability to play a role in healthy weight loss and maintenance. MCTs are triglycerides that contain fatty acids comprising 6-12 carbon atoms. They’re broken down quickly and absorbed by the liver, where they can be used for energy.
While some studies have found a positive effect of MCTs on weight loss, others have found no effect. Still, one study compared MCTs with long-chain triglycerides, finding that MCTs resulted in greater production of certain appetite-regulating hormones like peptide YY, which promotes feelings of fullness. Other research indicates that MCTs may encourage weight loss by increasing calorie- and fat-burning in the body.
Clinical Evidence: Olive Oil and Fat Reduction
Despite the widespread use of extra virgin olive oil (EVOO) in obese individuals to treat cardiovascular diseases, the role of EVOO on weight/fat reduction has been investigated in clinical trials. In a randomized, double-blinded, placebo-controlled clinical trial, 41 adult women with excess body fat received daily high-fat breakfasts containing 25 mL of soybean oil (control group, n = 20) or EVOO (EVOO group, n = 21) during nine consecutive weeks. Breakfasts were part of an energy-restricted normal-fat diets (-2090 kJ, ~32%E from fat). Fat loss was ~80% higher on EVOO compared to the control group (mean ± SE: -2.4 ± 0.3 kg vs. -1.3 ± 0.4 kg, P = 0.037). EVOO also reduced diastolic blood pressure when compared to control (-5.1 ± 1.6 mmHg vs. +0.3 ± 1.2 mmHg, P = 0.011). This study suggests that EVOO consumption can reduce body fat and improve blood pressure.
The Mediterranean Diet and Abdominal Obesity
A recent study published in the journal Frontiers in Nutrition investigated the specific role of extra-virgin olive oil (EVOO) in its association with abdominal obesity, a major public health concern. The study analyzed data from 20,784 respondents and revealed that regular EVOO consumption was independently associated with lower body mass index (BMI) and waist circumference (WC). A mediation analysis showed that a substantial portion (61.9 percent) of the association between Mediterranean diet adherence and waist circumference was mediated through the consumption of EVOO. This large-scale study provides evidence that regular EVOO intake is independently associated with lower BMI and waist circumference in this cross-sectional sample.
Read also: Olive oil guide for Mediterranean cooking.
How Much Olive Oil Per Day for Weight Loss?
General recommendations suggest consuming 2 to 4 tablespoons of extra virgin olive oil daily to reap its health benefits, including weight loss. However, the quality of the EVOO is a crucial factor to consider when determining the recommended amount. Extra virgin olive oil, especially cold pressed, is considered to be of the highest quality and contains a greater number of antioxidants and fatty acids beneficial to health.
Integrating Olive Oil into Your Daily Diet
To know how much olive oil per day to lose weight it is necessary to incorporate this ingredient into your daily diet in several ways:
- Cooking in the oven: Drizzle extra virgin olive oil over vegetables before baking.
- Sautéing and frying: Substitute real olive oil for butter or vegetable oil when sautéing vegetables or frying foods.
- Pickles and Marinades: Use EVOO as a base for marinades and pickles for meats, poultry, or fish.
- Salad Dressing: Olive oil can be used as a salad dressing, mixed into pasta or soups, drizzled onto pizza or vegetables, or incorporated into baked goods.
- Mediterranean Power Bowl: Combine roasted veggies, quinoa, and fresh herbs, then toss with 1 tablespoon of olive oil.
- Metabolic-Boost Marinade: Blend 2 tablespoons of olive oil with lemon juice and herbs.
- Thermogenic Dressing: Whisk together 1 tablespoon of olive oil, balsamic vinegar, and fresh garlic.
Dispelling Myths About Olive Oil
There are many weight loss trends that involve reducing oil intake, going on oil-free diets, or even choosing “light” oils over normal oils. It’s a common belief that limiting fat consumption results in reduced body weight, specifically body fat, but do these diet trends and myths really promote weight loss, or are they counterintuitive? Let’s take a deeper look, focusing on one of the most popular cooking oils, extra virgin olive oil (EVOO).
Myth 1: Olive Oil Causes Weight Gain
Extra virgin olive oil (EVOO) does not cause weight gain. In fact, completely removing oils and fats from the diet can actually cause weight gain. Other food groups (fruits, vegetables, dairy, etc.) on their own don’t have the ability to store as much energy and satisfy as much hunger as fats.
In a study conducted by Joseph McClernon et. al, researchers compared groups following an LCKD diet (high fat and low carbohydrate ketogenic diet) and LFD (high carbohydrate and low-fat diet). Results showed that the group following the high-fat diet resulted in higher satiety levels and a smaller food intake. Researchers found that “[b]ecause LCKD diets lead to a reduction in the intake of only one class of food (instead of multiple classes, as in a typical caloric restriction diet), dieters may experience fewer food cravings and greater satiety after meals. Moreover, there is evidence that an LCKD leads to a stabilization of blood glucose levels; this stabilization might reduce the craving for food as well as an improvement in energy levels” (2). Reducing fats and eating a higher amount of carbohydrates was shown to increase hunger, food intake, and weight. The bottom line is that extra virgin olive oil (EVOO) does not cause weight gain.
Read also: Olive Oil and Weight Management
Myth 2: Olive Oil is Too High in Calories
Extra virgin olive oil (EVOO) is pure fat meaning it’s naturally greater in calories than other nutrients. Though caloric intake is a factor, as discussed above, fats have been proven to actually aid in weight loss. Additionally, the reduction of calories is not always correlated with weight loss.
In an experiment conducted by Mary Flynn and Steven Reinert, scientists studied the weight changes of participants in one group following an NCI diet (the National Cancer Institute’s standard reduced-fat diet) and another group following a PBOO diet (a plant-based olive oil diet which consisted of participants consuming three or more tablespoons of olive oil every day). Most participants following the plant-based olive oil diet consumed significantly more calories than the people on the reduced-fat diet. Flynn and Reinert stated that “[d]uring week 8 of the PBOO diet, 11 women reported eating 1500 kcal (range 1510-1855 kcal), and 2 reported eating <1200 kcal. For the NCI diet, 18 women reported eating <1200 kcal during week 8 (range 790-1160 kcal), and 2 reported eating 1500 kcal” (3). Results showed that the people who consumed high amounts of olive oil and more calories lost more weight than the people on the reduced-fat diet. Researchers expressed that “Both the lower-fat diet recommended by the NCI and the PBOO diet produced weight loss, but significantly more women (80%) lost at least 5% of their baseline weight when their first 8 weeks of weight loss diet were on the PBOO diet than when their first diet was the NCI (31%)” (3). Additionally many participants in the study chose to continue following the PBOO diet and either maintained their weight loss or lost additional weight.
Myth 3: Light Olive Oil is Better for Weight Loss
Light olive oil is essentially the same as EVOO in terms of fat and calorie content. The word “light” in light olive oil is just referring to the lighter color and taste, not the nutritional content. In comparison, EVOO is actually the healthiest type of olive oil as it’s pure and not processed. Light olive oil is made by neutralizing and processing EVOO with other chemicals so that it has a lighter color and taste.
In an article by H.B. Rice et. al, the authors stated that “[T]he Extra Virgin Olive Oil is commonly known as Extra Virgin Olive Oil, while the Extra Light Olive Oil is commonly known as Olive Oil. Extra Virgin Olive Oil is the oil obtained from the fruit of the olive tree by physical means under conditions that do not lead to alteration of the oil, and that does not involve treatment other than washing, decantation, centrifugation, and filtration. On the other hand, Olive Oil consists of a blend of Virgin Olive Oil and Refined Olive Oil. Refined Olive Oil is obtained from Virgin Olive Oil by refining methods that do not lead to alteration in the original glyceride structure” (4). When it comes to choosing a type of olive oil to help with weight management, extra virgin olive oil is much more natural and healthy than light olive oil. EVOO does not cause weight gain, contain too many calories, or have an inferior nutrition quality when compared to light olive oil.
Practical Tips for Incorporating Olive Oil
With these tips, you can easily include olive oil in your meals. For the best results, aim for 2-4 tablespoons of olive oil daily.
- Start Gradually: Begin with smaller amounts and gradually increase your intake to monitor how your body responds.
- Pair with a Balanced Diet: While olive oil can be a helpful addition to your weight management plan, it’s most effective when paired with a balanced diet.
- Choose High-Quality EVOO: Look on the bottle for low acidity, generally less than 0.8%.