This is why you need to include olive oil in your weight loss diet

Live Well


Loaded with antioxidants and good fats, olive oil is likely to help you reduce weight

If you’ve been struggling to lose weight, you know that any kind of dietary oil is essentially just a mixture of saturated, polyunsaturated and monounsaturated fats, and its best to just refrain from any form of it altogether. But that’s a myth. Some oils are actually required by the body and have positive effects on the immune system.

According to Fitness and Nutrition expert Juily Wagle, a tablespoon of any oil measure up to 120 calories. “But the nature of these 120 calories are very different from one another. Simply said: Just like how 100 calories from real strawberries cannot equate the measure of 100 calories found in strawberry candy; some types of fats may increase the risk for heart disease, while others may provide a protective benefit,” she says.

“And one such oil is olive oil.”

What are the benefits of including olive oil in your diet?

"Olives are a great source of monounsaturated fatty acids (MUFAs). Studies show that eating a diet rich in MUFAs (such as the traditional Mediterranean diet) improves blood pressure and cholesterol levels, thereby reducing the risk of cardiovascular disease. MUFAs also benefit insulin and blood sugar levels and are helpful in those with conditions such as type 2 diabetes, PCOD, and other metabolic disorders."

Similar to the fruit, olive oil is rich in polyphenols that help restrict the oxidation of LDL. Polyphenols stimulate antioxidant enzymes and increase HDL – which is the good cholesterol. In fact squalene, an antioxidant found in extra virgin olive oil can help fight skin cancer.

How does olive oil impact weight loss?

"Fats should be consumed as part of a healthy diet because they are vital to our physical being and satiety. Monounsaturated fats found in extra virgin olive oil not only add flavour to the food but also reduce the risk of cardiovascular diseases and improves insulin sensitivity. Essentially overeating processed foods can cause insulin levels to spike, which is one of the major reasons for unsolicited food cravings, and as you may have guessed by now weight gain."

According to Healthline, “one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss.” It also facilitates good digestion.

What’s the easiest way to include olive oil in your diet?

Wagle believes that extra virgin, cold-pressed and organic olive oil provide the best health benefits as compared to the regular bottled olive oil that is often adulterated. You can sprinkle olive oil over your salad or add it to the salad dressing. You can also use it as an alternative to butter in mashed potatoes or baked potatoes. One of the easiest ways to include it in your diet is by eating at least one meal cooked in olive oil. Think stir fried veggies in olive oil for lunch.




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