This article gives you information about olive oil and how it is beneficial for your weight loss goals. The belief that it helps in weight loss is based on the fact that it reduces hunger and suppresses appetite. All the essential oils contain fat in them. Olive oil is rich in monounsaturated fat called oleic acid, which is healthy and has pieces of evidence of reducing cardiovascular diseases.
Different types of foods are digested and metabolized differently. Olive oil is excellent for the gastrointestinal tract also. The monounsaturated fatty acids promote better mobility of food through intestines and enhance the digestion and bowel movement. Proper digestion is essential for weight loss.
Benefits Of Olive Oil For Weight Loss:
Olive oil, the oil which is extracted from the fruits of the olive tree. This oil is predominantly rich in monounsaturated fat called oleic acid, which has numerous benefits alongside weight loss. Here are some of them
1. Maintaining Body Fat:
All the essential oils have fat content in them. The calories from the fat add up to fat on the body. The bad fats get accumulated in the body, which results in abnormal weight gain. Olive oil, which is rich in oleic acid, helps in de accumulation of bad fats and also maintains the required fats necessary for the body.
2. Reduces Blood Pressure:
Olive oil is said to lower blood pressure because of the presence of the monosaturated fatty acids in it. Blood pressure increases because of the various reasons such as the accumulation of cholesterol in the blood vessels, narrowing of blood vessels, etc. Olive oil has the capability of reducing bad cholesterol in the body and also widens the blood vessels, thus improving the flow of blood to the heart.
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3. Lowers The Risk Of Cardio Vascular Disease:
Cardio Vascular disease has become more common these days to all the aged groups. This might be because of the unhealthy diet or not exercising etc. This disease is less common in Mediterranean countries because these countries follow a diet which consists of virgin olive oil as the main ingredient. This extra virgin olive oil reduces the LDL, which is the bad cholesterol, improves the lining of the blood vessels, thus reducing the risk of heart disease.
4. Appetite Suppressor:
Oils contain fats in them when consumed will naturally act as an appetite suppressor. Olive oil also has fats in it, which acts as an appetite suppressor and does not make you feel hungry for a longer time. Since this oil has monounsaturated fatty acid, it does not allow weight gain.
5. Maintain Blood Glucose Levels:
People having diabetes are advised to follow a diet rich in fiber from vegetables and fruits, and monounsaturated fats, more than saturated fats and carbohydrates. Extra virgin olive oil contains more amount of monounsaturated fats and can be incorporated in the diet plan to maintain the glycemic index in diabetic people.
6. Anti-inflammatory And Antioxidant:
Extra virgin olive oil has a key ingredient called oleocanthal in it, which is said to reduce the inflammation in the body. This oleocanthal acts just like ibuprofen, and hence this oil is considered as an anti-inflammatory. Olive oil is a powerful antioxidant; it helps neutralize the free radicals formed.
7. Prevents Strokes:
Strokes are caused because of improper blood flow to the brain. This improper blood flow may be due to blood clots or bleeding. The monounsaturated fatty acids aids in reducing the blood clots, which protects the brain from any strokes.
8. Weight Loss:
Olive oil is known for weight loss because of the satiating power of fatty acids present in it. This means that daily consumption of extra virgin olive oil leads to a greater feeling of fullness. This oil does not contain any calories, but it is healthier fat, which aids in weight loss.
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How To Use Olive Oil For Weight Loss?
Extra virgin olive oil can be consumed in different forms along with different foods to cut down the excess fats and weight in the body. Listed below are some of the ways it can be used:
1. For Cooking:
Olive oil is considered to be one of the healthiest cooking oils that can be implemented in the kitchen. Though olive oil has fats in it, they do not harm the body because of the monounsaturated content in it.
2. Salad Dressing:
Extra virgin olive oil has an organic compound in it called natural phenol along with the monounsaturated fat, which contributes to desired blood lipid levels. Hence this is used for salad dressing. This can be used along with red wine vinegar for seasoning. 3 to 4 parts of olive oil with 1 part of red wine vinegar is often used.
Start with three parts of olive oil with 1 part of vinegar or citrus juice. Thoroughly mix the oil and vinegar and whisk the mixture with salt, pepper, and any other seasonings. Put it on slow steam and constantly whisk until the dressing is translucent. Shake it before using it on salads.
3. Olive Oil In Smoothies:
Adding olive oil to green smoothies gives us a lot of nutrients the whole day. If you drink one every day, smoothies cleanse your body, and purify your blood; it also helps you in losing weight. Olive oil, when used with smoothies, will enhance the weight loss in your body.
4. Ginger And Olive Oil:
Ginger is a root when consumed produces a thermogenic effect in the body. This ginger can activate the nervous system and thus enables all the processes that produce energy, including the fat burning process. Hence ginger acts as a fat burner. Add extra virgin olive oil to ginger to experience the desired results.
5. Olive Oil With Lemon:
This is one of the natural ways of losing weight quickly. Lemon purifies and eliminates the harmful toxins from the body. Lemon, in addition to vitamin-C, has hesperidin. This flavonoid contributes to improving the function of lymphatic drainage and retains the essential liquids in the body. Take a half dab of lemon with olive oil and drink it daily during breakfast. You can experience the changes in your body in no time.
6. Olive Oil With Salt And Cucumber:
Cucumber is a vegetable that has high water content in it makes its fewer calories. Moreover, cucumber is rich in fiber that helps eliminate toxins from the body. When consumed, it gives us the feeling of a fuller stomach. Add a dash of salt and olive oil with cucumber and eat it daily for weight loss.
7. Olive Oil With Apple Cider Vinegar:
There is no better mix than olive oil with apple cider vinegar. Both products perfectly combine their exquisite flavours. With them, you will create a culinary miracle that will maximize the taste of your dishes. But in addition to all this, the apple cider vinegar served together with the olive oil can help in weight loss. Apple cider Vinegar has very few calories, and, among its many nutrients, potassium stands out. It is a diuretic mineral that eliminates toxins from the body.
Side Effects Of Olive Oil:
Apart from the benefits of olive oil for weight loss, this oil, when consumed in excess, can show side effects on the body.
- Olive oil benefits to maintain blood sugar levels in the body. This oil, when consumed in larger quantities, decreases the sugar level drastically, causing hypoglycemia.
- Oils are generally prepared under controlled heat and pressure conditions for refining. Olive oil is also the same. Due to this, there might be a change in the molecular structure of the fatty acids present in the oil. This may change the cholesterol levels in the body.
- When consumed excessively, this oil can reduce blood pressure.
- The high-fat content olive oil can cause digestive disorders, which may lead to diarrhea due to its laxative property, and the digestive system becomes unable to digest it completely.
- As seen in the benefits section, olive oil can reduce blood pressure. But, when this oil is consumed excessively, it will lower blood pressure drastically, leading to low BP, which causes faintness, etc.
Obesity is one of the main problems that today’s generation is facing. People are looking up for different solutions to lose weight quickly and falling in the trap of commercial products even though there are natural methods available right in your home. Incorporating olive oil in various forms, as explained in this article, can do wonders for your weight loss. Use olive oil continuously for one month, and you see the results right in front of your mirror. Do share your experiences with us.
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Disclaimer: The content published here is purely for educational purposes only. Please do not consider it as medical advice because different persons react to olive oil in different ways. Please consult your physician well before using olive oil.