10 Amazing Benefits of Using Olive Oil for Weight Loss



In particular for weight loss olive oil has become a powerful friend in pursuing a healthy balanced lifestyle.

Due to its excellent flavor and countless health advantages, this liquid gold has been a mainstay of Mediterranean cuisine for generations. (Olive Oil for Weight Loss)

We’ll review ten excellent olive oil weight loss benefits in this post and look at how it can aid in weight loss.

10 Amazing Benefits of Using Olive Oil for Weight Loss

10 Amazing Benefits of Using Olive Oil for Weight Loss

Monounsaturated fats considered good fats essential for weight management are abundant in olive oil.

It also contains many additional substances that improve overall health and the antioxidant vitamins E and K.

1. Healthy Monounsaturated Fats

Olive oil is rich in monounsaturated fats considered healthy fats that can contribute to weight loss. These fats help increase satiety and reduce cravings, making you feel fuller for extended periods. 

Substituting saturated fats with monounsaturated fats from olive oil can lead to reduced calorie intake and eventual weight loss.

2. Boosting Metabolism

Consuming olive oil can rev up your Metabolism. The polyphenols and antioxidants present in olive oil have been shown to increase the number of calories your body burns thus enhancing your metabolic rate.

A faster metabolism can aid in more efficient calorie utilization and weight management.

3. Appetite Suppression

Olive oil contains compounds that signal your brain when you’re full. By consuming olive oil you can suppress your appetite and prevent overeating. 

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This organic appetite-suppressing result can help you manage portion sizes and reduce total calorie consumption.

4. Reduced Belly Fat

Belly fat is notorious for being stubborn and hard to lose. Fortunately, olive oil can be a powerful ally in the battle against belly fat. 

The monounsaturated fats in olive oil target visceral fat—the fat that accumulates around your organs—and can contribute to its reduction as part of a balanced diet.

5. Stable Blood Sugar Levels

Maintaining stable blood sugar levels is crucial for weight loss. Olive oil’s healthy fats help regulate blood sugar by slowing down glucose absorption preventing spikes and crashes in energy levels. 

This steadier blood sugar profile can prevent overeating due to sudden hunger pangs.

6. Enhanced Nutrient Absorption

Specific vitamins and nutrients are fat-soluble requiring fat for optimal absorption. Incorporating olive oil into your meals can enhance the absorption of these essential nutrients, ensuring that your body receives the maximum benefits from the foods you consume.

7. Reduced Inflammation

Chronic inflammation can make it difficult to lose weight by inhibiting the body’s capacity to burn fat effectively. 

Olive oil has anti-inflammatory characteristics that can help reduce inflammation improving general health and making it easier to lose weight.

8. Increased Energy

When trying to lose weight keep your energy levels up to stay active and motivated. Because of its healthful lipids, olive oil is a long-lasting energy source. 

This can support your motivation to push through workouts and maintain an active lifestyle, ultimately supporting your weight loss objectives.

9. Hormonal Balance

Unbalanced hormones can cause weight gain and make it difficult to lose weight. By lowering oxidative stress and boosting hormonal activities the antioxidants in olive oil can aid in restoring hormonal balance and help make weight loss more successful.

10. Culinary Versatility

Olive oil’s adaptability in the kitchen is one of its key benefits. You may cook with it, drizzle it over salads, or even dip whole-wheat bread in. 

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You can choose healthier foods that support your weight loss objectives by adding olive oil to your daily meals.

10 Amazing Benefits of Using Olive Oil for Weight Loss

How to use olive oil for weight loss?

Including olive oil in your diet can aid in weight loss. When attempting to reduce weight olive oil might be a helpful addition to your diet.

Antioxidants and healthy fats are present which will support your weight loss efforts.

Use it in Cooking: Instead of using butter, lard, or other unhealthy cooking oils, opt for extra virgin olive oil (EVOO). It has a strong flavor and can add richness to your dishes. Use it for sautéing, roasting, and grilling vegetables, lean meats, and fish.

Salad Dressings: Create your salad dressings by mixing EVOO with vinegar (such as balsamic or apple cider), lemon juice, or herbs. Drizzle the dressing over various salads to add flavor and healthy fats.

Dipping Oil: Enjoy a small amount of olive oil as a dip for whole-grain bread. Add balsamic vinegar or a sprinkle of herbs for extra taste.

Healthy Snacks: Make a simple snack by drizzling EVOO over air-popped popcorn or whole-grain crackers.

Smoothies: Add a teaspoon of EVOO to boost healthy fats. This can help keep you fuller for longer.

Moderation is Key: While olive oil is healthy, it’s calorie-dense, so be mindful of portion sizes. A little goes a long way.

Choose Extra Virgin Olive Oil: Opt for extra virgin olive oil, as it is less processed and retains more nutrients and antioxidants than other varieties.

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Replace Unhealthy Fats in recipes: Substitute unhealthy fats like butter or margarine with olive oil. This can help reduce saturated and trans fats in your diet.

Stay Active: While olive oil can be a helpful addition, remember that weight loss also depends on a balanced diet and regular exercise. Incorporate physical activity into your routine to enhance your weight loss efforts.

Consult a Professional: If you have specific dietary needs or health concerns, it’s a good idea to consult with a registered dietitian or healthcare professional before making significant changes to your diet.

While olive oil can be a valuable part of a healthy diet, it’s important to approach weight loss holistically, focusing on a balanced diet, portion control, regular physical activity, and adequate sleep.

10 Amazing Benefits of Using Olive Oil for Weight Loss

Incorporating Olive Oil into Your Daily Diet

Incorporating olive oil into your daily diet is remarkable. Use it as a base for salad dressings, drizzle over cooked vegetables, or even dip for whole-grain bread. 

The versatility of olive oil makes it an excellent addition to various dishes enhancing both flavor and nutritional value.

1. Using Olive Oil in Salads:

Olive oil makes for a fantastic base for homemade salad dressings. Create a simple vinaigrette by whisking together three parts extra virgin olive oil with 1 part vinegar (like balsamic or apple cider), a pinch of salt, pepper, and any preferred herbs or seasonings. 

Olive Oil Vinaigrette for Salads:


  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon of balsamic vinegar
  • 1  teaspoon of Dijon mustard
  • 1 clove of garlic, minced
  • Salt and pepper to taste


Whisk together the olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a small bowl until well combined.

Taste and adjust the seasoning as needed.

Drizzle the vinaigrette over your favorite salad greens, vegetables, and lean proteins. Toss to coat evenly before serving.

2. Olive Oil as a Cooking Medium:

Swap out less healthy cooking oils with olive oil. When cooking vegetables, lean meats, or fish, use extra virgin olive oil for sautéing, roasting, and grilling. 

Its rich flavor will enhance your dishes while providing the benefits of healthy fats.

Olive Oil Stir-Fry with Vegetables and Chicken:


  • 2 tablespoons extra virgin olive oil
  • 1 boneless, skinless chicken breast, thinly sliced
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), chopped
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce (low-sodium)
  • Salt and pepper to taste


Heat 1 tablespoon of olive oil in a pan over medium-high heat.

Add the sliced chicken and cook until no longer pink. Remove from the pan and set aside.

Add the remaining tablespoon of olive oil to the same pan and sauté the minced garlic for about 30 seconds.

Add the chopped vegetables and stir-fry until they are tender-crisp.

Return the cooked chicken to the pan, add soy sauce, salt, and pepper. Stir to combine.

Serve the stir-fry over cooked brown rice or quinoa, drizzling with extra olive oil before serving.

Olive Oil-Drizzled Roasted Vegetables:


Assorted vegetables (such as carrots, zucchini, bell peppers, onions, etc.), cut into bite-sized pieces

2 tablespoons extra virgin olive oil

Salt, pepper, and your favorite herbs (such as rosemary, thyme, or oregano)


  • Preheat the oven to 400°F (200°C).
  • Toss the chopped vegetables with olive oil, salt, pepper, and herbs in a mixing bowl.
  • Spread the seasoned vegetables on a baking sheet in a single layer.
  • Roast in the oven for about 20-25 minutes or until the vegetables are tender and slightly caramelized.
  • Once done, drizzle extra olive oil over the roasted vegetables before serving.

3. Adding Olive Oil to Smoothies

While it might sound unusual, adding a teaspoon of extra virgin olive oil to your smoothies can discreetly incorporate healthy fats into your diet. 

Olive oil can make your smoothie creamier and more satisfying. Just blend it with the rest of your ingredients.

Olive Oil-Infused Smoothie:


  • 1 cup spinach or kale
  • 1/2 banana
  • 1/2 cup mixed berries (such as blueberries, raspberries, or strawberries)
  • 1 tablespoon chia seeds
  • 1 teaspoon extra virgin olive oil
  • 1/2 cup unsweetened almond milk or water


  • Combine the spinach or kale, banana, mixed berries, chia seeds, olive oil, and almond milk in a blender.
  • Blend until smooth and creamy.
  • Pour the smoothie into a glass and enjoy.

These recipes incorporate olive oil in various ways to add flavor, healthy fats, and nutrients to your meals. Adjust portion sizes according to your dietary needs and weight loss goals.

Why olive oil is beneficial for weight loss

One key reason olive oil is beneficial for weight loss is its ability to stimulate leptin production a hormone responsible for regulating appetite.

According to studies, olive oil can lower ghrelin levels a hormone that increases hunger. Olive oil can decrease appetite and boost feelings of fullness which can help regulate cravings and prevent overeating.

The main reasons for the benefits of olive oil for weight loss are:

  • Healthy Fats
  • Satiety
  • Slow Digestion
  • Nutrient Content
  • Flavor Enhancement
  • Cooking Replacement
  • Anti-Inflammationory Properties
  • Stress Reduction
  • Balanced Diet
  • Long-Term Sustainability

How Much Olive Oil per Day

While the recommended daily intake of olive oil varies depending on individual caloric needs, a general guideline is to consume 1-2 tablespoons a day. 

This amount provides sufficient healthy fats and antioxidants without excessive caloric intake.

Is Daily Consumption of Olive Oil Safe?

Yes, olive oil is safe to consume daily and has many health advantages. Moderation is essential, though, as consuming too much oil—even healthy oil—can consume too many calories.

According to research, extra virgin olive oil can be consumed up to two teaspoons per day without harming your health. 

Which Olive Oil is Best for Weight Loss Cooking

Extra virgin olive oil is the preferred choice for weight loss cooking. It is minimally processed and retains its rich flavor, antioxidants, and beneficial compounds. 

Ensure you’re purchasing high-quality extra virgin olive oil for the best results.

Extra virgin olive oil is minimally processed and retains more natural nutrients and antioxidants in olives. This means you’ll benefit from the healthful properties of the oil.

Side Effects of Olive Oil

Olive oil is generally safe for most people when consumed in moderation. However, excessive consumption can increase calorie intake, potentially hindering weight loss. 

Additionally, some individuals may experience digestive discomfort if they are not accustomed to consuming oils.


Can I consume olive oil on an empty stomach for weight loss?

Consuming olive oil with meals is recommended for better digestion and nutrient absorption.

How much olive oil should I include in my diet daily?

Around two tablespoons a day is reasonable to enjoy the benefits without excessive calorie intake.

Are there different types of olive oil?

Yes, there are various types, including extra virgin, virgin, and refined olive oil. Extra virgin is the least processed and considered the healthiest.

Can olive oil replace exercise and a balanced diet? 

No, olive oil should complement a healthy lifestyle with regular exercise and a balanced diet.

Are there any potential allergies to olive oil? 

While allergies to olive oil are rare, it’s best to consult a healthcare professional if you experience adverse reactions after consumption.

Bottom Line

Today we learned 10 Amazing Benefits of Using Olive Oil for Weight Loss. Including olive oil in your diet can be a tasty and health-conscious choice on your weight loss journey.

Hi, I'm SA Amin. I am a freelance health and fitness writer.

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