If you are thinking about weight loss, then it is time to transform the way you prepare your food. An effective way is by replacing your current oil with the oil obtained from the juice of an olive fruit, olive oil also known as ‘the liquid gold’ in the Mediterranean basin.

Ritvik Chauhan, co-founder of Olivistry Olive Oil states that; 

“Our goal is to educate the people of the world, as we believe that an informed consumer is the best customer.”

Thus, it is important to be an informed consumer and know what is olive oil and why it can help you to promote weight loss and how to consume olive oil to prevent obesity.

What is Extra Virgin Olive Oil?

The highest grade of olive oil is obtained by crushing and the first pressing of ripe olives known as first cold pressed extra virgin olive oil or simply EVOO. This oil is rich in polyphenols, which are anti-oxidants that has anti-inflammatory properties, which can help you achieve weight loss goals.

Watch out for the labels which says “light” or “extra-light” olive oils on the shelves, it refers to the color and flavor which is highly refined, but not the calories or fat it contains.

Chemistry Behind the Olive Oil

The primary fat found in extra virgin olive oil is oleic acid, a monounsaturated fatty acid (MUFA) also known as the healthier fat. It helps in reducing cardio-vascular diseases and regulating blood sugar, which further leads to weight loss.

Lower acidity level of olive oil indicates that the olive fruit has undergone less damage and its juice will have better qualities. International Olive Council (IOC) regulations consider an olive oil extra virgin when its acidity does not exceed more than 0.8 gram per 100 grams.

Extra Virgin Olive Oil helps in supporting your weight loss goals because of the presence of MUFA’s that leads to a greater feeling of fullness when taken regularly. Hence why olive oil is a great substitute to butter or other refined oils, making it an integral part of an effective diet.

How to use Olive Oil

  • Sauté your vegetables with extra virgin olive oil.
  • Drizzle olive oil over salads, pasta, pizza or even toasted bread.
  • Marinade your chicken, meat, fish or vegetables before grilling. The oil penetrates through the first few layers of the food being marinated for an amazing aroma and flavor.
  • Substitute olive oil with butter for baked food.
  • Mix herbs with extra virgin olive oil for bread, salad or pizza dips.
  • For cooking & deep-frying you can substitute refined vegetable oil with olive pomace oil, as it doesn’t change the flavor of your food due to its neutral tasting characteristic.
  • Consume a tablespoon of extra virgin olive oil for health benefits. The presence of MUFA’s in EVOO helps in digestion and it is good for bowel movement, which is essential for weight loss.

PRO-TIP: Olive oil balances the acidity in high-acidic foods, such as tomatoes, vinegar and lemon juice.

Be an INFORMED CONSUMER

Adulterated olive oil is commonly found on shelves in supermarkets. End consumers are still falling prey to this scandal till date.

Things to know, while buying an olive oil:

  • Avoid buying olive oil in clear bottles as the exposure to light makes the oil loose its flavor and aroma.
  • Always look at the ingredients of oil, if it doesn’t say 100% from a certain country, most likely it’s not sourced from the claimed country of origin. Most olive oils are blended from other countries.
  • A simple taste test of having a tablespoon of EVOO would allow you to taste the freshness of the product. Real olive oil has a fruity smell and leaves a peppery taste at the back of your mouth.
  • Never stock up when you see a special offer on the shelf, unless you consume your olive oil within 4 to 6 weeks.

PRO-TIP: Always go for bottles that are dark as it prevents the oil from oxidizing.

Summary

To conclude, consuming excessive amounts of fats leads to weight gain. However, studies have indicated that consuming a quality olive oil does not lead to weight gain. In fact moderate amount of olive oil has demonstrated in achieving weight loss.

Instead of seeing olive oil as an expense, view it as an investment in your health. As quoted by Jack LaLanne, a legendary nutrition expert, “Your body is your most priceless possession. Take care of it.”

 

References:

https://www.oliveoiltimes.com/faqs/what-are-polyphenols

http://www.internationaloliveoil.org/estaticos/view/82-olive-oil

https://olivewellnessinstitute.org/extra-virgin-olive-oil/fat-profile/

https://www.livestrong.com/article/317215-quick-weight-loss-with-olive-oil/

https://olivecenter.ucdavis.edu/media/files/NewOliveOilReport.pdf