Olive Oil Weight Loss Hacks You Haven’t Tried Yet

The use of olive oil as an “elixir of health” dates back to ancient times. 

However, it was over the past century that science started shedding light on its weight management effects. The infamous olive oil has become a significant component of the Mediterranean diet due to its nutritional benefits.

Many people assume that all oils lead to weight gain, but that’s not always true. 

A closer look at different types of fats reveals that some, such as olive oil, can actually support your health goals as part of a healthy, balanced diet, rather than working against them.

In this article, we’ll explore the benefits of olive oil for weight loss and share innovative ways to add the oil to your diet routine for maximum results. 

Let’s get into it!

What Is Olive Oil Weight Loss?

Olive oil weight loss means making olive oil (particularly extra virgin olive oil) a part of your diet to help manage body weight in a healthy way (1). 

It won’t magically melt away the fat overnight. Instead, the nutrients olive oil contains can help maintain health, and it can support weight loss when the overall diet is healthy and balanced.

• Olive oil contains heart-healthy monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids, as well as polyphenols, which have antioxidant and anti-inflammatory potential.
• Olive oil may help improve blood lipid profiles and blood pressure, which may in turn help reduce the risk of cardiovascular disease (2, 3). These properties make it a good option to replace other cooking fats, which are less heart-healthy.

Researchers noticed that populations who tend to consume more olive oil in their diets often maintain healthier weights. For instance, an extensive review of data from about 121,119 people over several decades (using studies like the Nurses’ Health Study, Health Professionals Follow-Up Study, etc.) found that people who consumed more olive oil regularly tended to gain less weight over time compared to those who used other vegetable oils, butter, or margarine (4).

Additionally, in studies where participants followed Mediterranean-style diets (which typically include olive oil), higher olive oil intake did not cause weight gain or increased waist circumference, even when calorie intake was not strictly limited (5).

However, there are several other reasons why people who tend to consume more olive oil may weigh less or gain less weight than others. Their overall diets may appear different, and there are likely additional factors that affect their overall health, which may also differ. 

If you want to lose weight, adding olive oil without making any other changes won’t help. 

Olive oil is a healthy choice to replace other, less healthy fats, but you also need a healthy, balanced, reduced-calorie diet that is rich in vegetables, whole grains, lean proteins, and other nutrient-dense foods.

Read more: Sugar Free Meals: No Sugar Diet Plan

Is Olive Oil Good For Losing Belly Fat?

Olive oil is a healthy fat, but it’s not a magic cure for anything on its own. 

To lose belly fat, you need a healthy, balanced, reduced-calorie diet that promotes weight loss in general. You can’t target fat specifically on your stomach, but you can lose body fat all over, which will lead to a reduction in belly fat over time.

Belly fat (visceral fat) is risky because it sits around internal organs. It often responds to overall lifestyle changes rather than spot-targeted fixes (6).

• Diet plays a significant role in this regard. Following a Mediterranean-style diet, rich in monounsaturated fatty acids (MUFAs), foods such as olive oil, nuts, avocados, seeds, and fish can help reduce belly fat. 
• The diet must also be low in calories enough to promote weight loss, while providing all the necessary nutrients. The Mediterranean-style diet centers around fruits, vegetables, whole grains, and legumes, which can help you feel full while being low in calories and rich in nutrients. 
• Removing sugary drinks helps, and increasing fiber (from vegetables, whole grains, legumes) and lean protein helps. Physical activity is especially effective in reducing belly fat (7).
• When you switch to extra virgin olive oil (the less processed kind), you get more of its beneficial compounds: high MUFAs, antioxidants, and anti-inflammatory substances.

These features are part of what people call olive oil benefits, and while they don’t directly reduce belly fat, they help make olive oil a healthy fat to include in your balanced diet.

So far, there’s no single ingredient or FDA-approved drug that can cut down belly fat. 

Remember not to fall for marketing gimmicks when looking for ways to reduce fat around your abdomen. You should build your routine from the core, focusing on physical activities, sleep patterns, and, of course, your overall diet, to take control of your weight.

Can I Drink Olive Oil Daily For Weight Loss?

Some people believe that drinking olive oil can cleanse their bodies of toxins and soothe their stomachs. It’s important to note here that there’s no direct harm in drinking olive oil daily (unless it puts you over your calorie goal), but you shouldn’t assume that it will make all fat disappear from your body.

This practice of daily olive oil consumption is also referred to as the “olive oil diet.” The idea is that taking a spoonful on an empty stomach may help with digestion, appetite control, and fat metabolism.

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Potential Benefits Of Drinking Olive Oil Daily

• Boosts nutrient absorption: Healthy fats improve the body’s ability to absorb fat-soluble vitamins like A, D, E, and K (8).
• May reduce hunger: Drinking olive oil before meals can help some people feel full, potentially leading to fewer calories eaten later (9).

Drawbacks To Consider

• High in calories: One tablespoon has about 120 calories (10). Drinking too much without adjusting the rest of your diet could stall weight loss or even lead to weight gain.
• Taste and tolerance: Not everyone enjoys the flavor, and drinking it straight may cause mild stomach discomfort at first.
• Better as part of meals: Most research supports olive oil’s benefits when it’s part of a balanced diet (like the Mediterranean diet), not when consuming the oil in isolation.

Drinking a small amount of extra-virgin olive oil daily isn’t harmful for most people and may have nutritional and appetite-related benefits. But the real weight-management benefits show up when you use olive oil to replace less healthy fats in cooking and salads, rather than relying only on the drinking method.

What Does Taking A Teaspoon Of Olive Oil Every Day Do For You?

Consuming a teaspoon of olive oil daily may sound like a simple olive oil weight loss trick, but its potential benefits extend far beyond weight management. 

Research suggests that extra-virgin olive oil can have a positive impact on your health in several ways, particularly when used to replace less healthy fats in your diet (4).

Again, it’s essential to adopt a comprehensive approach rather than relying solely on olive oil. For instance, most diet experts recommend that people trying to lose weight restrict their calories and increase their physical activity. 

When combined with calorie restriction and a balanced diet, extra virgin olive oil can help reduce body fat and improve blood pressure compared to diets using other fats (1).

Moreover, its impact on heart health is often quoted in fitness circles (1). All you need to do is ensure that you’re not overconsuming it nor using it as a standalone solution.

Some creative ways to use olive oil in your diet are:

• Drizzle it over roasted vegetables for a flavorful, heart-healthy finish.
• Add a teaspoon to your morning smoothie for a subtle nutrient boost.
• Mix it with lemon juice for a quick, zesty salad dressing.
• Use it as a dip for whole-grain bread instead of butter.
• Stir it into warm soups just before serving to lock in its antioxidant power.
• Try it in homemade hummus or pesto for an extra smooth texture.

You don’t need multiple spoons of olive oil in these recipes. Simply add a teaspoon to nourish your body, and you might notice the difference over time.

Read more: What Is A Clean Eating Food List For Beginners?

What Is The Best Oil To Lose Belly Fat?

Not all oils are equal. Research consistently indicates that extra-virgin olive oil is one of the top options due to its high content of monounsaturated fatty acids and protective antioxidants (4).

Other oils can also support belly fat reduction when used wisely:

• Coconut oil: Contains medium-chain triglycerides (MCTs), which are quickly absorbed and used for energy rather than stored as fat. Some studies suggest MCTs may help reduce abdominal fat (11). However, coconut oil is also very high in saturated fat, making it a controversial choice.
• Avocado oil: Packed with heart-healthy fats and vitamin E, avocado oil is another healthy fat with a neutral taste and high smoke point. A whole avocado is also rich in fiber, which helps promote satiety and may prevent overeating (12).
• Flaxseed oil: A rich source of omega-3 fatty acids, which can help fight inflammation often linked to central fat storage (13).

It’s also worth considering the common debate of olive oil vs. vegetable oil. 

While olive oil stands out for its nutrient density and polyphenol content, other vegetable oils (like canola, sunflower, peanut, etc.) are still a healthier choice in terms of heart health compared with animal fats like butter, lard, or tallow. These oils are typically more affordable, neutral-tasting, and have higher smoke points than extra-virgin olive oil, making them perfectly reasonable choices for cooking.

While research suggests that using extra-virgin olive oil as a primary source of fat can support a healthier body weight and lower the risk of metabolic problems, it does so in the context of an overall healthy, balanced diet, such as the Mediterranean-style diet or a similar one (14). 

High intakes of fruits, vegetables, whole grains, legumes, and other lean proteins, as well as healthy fats like olive oil, all play a crucial role in maintaining health and promoting weight management. It’s never just about one food or ingredient.

What Can I Mix With Olive Oil To Drink For Weight Loss?

If you’re trying to lose weight, then drinking olive oil is probably not a good idea anyway. 

It’s like taking a shot of liquid calories. However, if you’d like to incorporate olive oil into your diet in ways that may actually help with weight loss, then here are some ideas:

• Lemon Juice + Olive Oil

Lemon adds vitamin C and a refreshing taste. Mix the two and drizzle over salads, or toss your vegetables and chicken in the mixture to roast.

• Apple Cider Vinegar + Olive Oil

This combo is said to help with appetite control and blood sugar balance. The mixture can also be a great salad dressing or marinade.

• Herbs + Olive Oil

Herbs such as oregano, basil, thyme, and others pair well with olive oil in dressings, marinades, and other applications. The herbs add additional potential anti-inflammatory and antioxidant benefits, complementing the healthy fats.

• Vegetable Smoothie + Olive Oil

Blending cucumbers, celery, or spinach with a touch of olive oil creates a nutrient-rich drink. The oil also helps absorb fat-soluble vitamins from the veggies. 

Add a source of protein for a balanced breakfast on the go.

When drinking olive oil, moderation is key. Stick to 1–2 teaspoons of extra-virgin olive oil for weight loss in these drinks, and pair it with balanced meals and regular activity for the best results.

What Time Of Day Should I Drink Olive Oil For Weight Loss?

Again, it’s probably not a good idea to drink olive oil for weight loss. You’re likely only adding extra calories when you need to be reducing them. 

If you want to use olive oil for weight loss, use it to replace other, less healthy fats such as butter. Making this swap probably won’t reduce your calories by much either, but it is a positive step for heart and overall health.

What matters most for weight loss is consistency and keeping portions small. Pair it with a balanced diet and activity, and olive oil can be a simple support for your weight-loss goals.

Frequently Asked Questions

• How to use olive oil for belly fat?

Use it in place of butter or high-saturated fat oils for cooking, or drizzle it on salads or for marinating. It won’t directly burn fat, but it helps control cravings and supports heart health.

• Is avocado oil better than olive oil?

Not really, just different. Avocado oil handles high-heat cooking better, while olive oil is ideal for adding flavor and antioxidants to salads or as a finishing touch to dishes.

• Is there a downside to olive oil?

It’s calorie-dense, so overdoing it can add extra calories. Additionally, some brands blend it with cheaper oils, so opt for quality extra-virgin.

• Is olive oil good in coffee?

Yes! Blended in, it adds creaminess and healthy fats that keep you fuller longer. Just don’t skip blending, or the oil will separate from your coffee and float on top.

The Bottom Line

Olive oil really lives up to its nickname, the “elixir of health.” It’s packed with good fats, antioxidants, and nutrients that do way more than just make your food taste better. Used in the right amounts, it can support your heart, help manage weight, and keep your body feeling its best.

Consider incorporating olive oil into your weight loss strategies as a simple addition to your daily routine. It won’t be a quick fix, but a healthy habit that pays off over time!