Let me tell you how happy I was to find this research!
If you love olive oil as much as I do, you will want to hear this.
A staple of the Mediterranean diet (which has some scientific evidence behind it pointing to its ability to help aid weight loss efforts – see my report here) olive oil is already a known health food, at least when it is in its purest, extra virgin form.
But it seems unlikely that a high calorie, high fat food such as olive oil, healthy as it may be, would also potentially help us lose weight.
Or does it?
What does scientific research say about olive oil and weight loss?
A meta-analysis published in 2018 found diets enriched with olive oil reduced weight, waist circumference, and BMI when compared to control diets. [1]
The results were seen with olive oil in its natural state rather than in capsule form.
So not only do we see significant weight loss reported, but the fact that there is also a reduction in waist circumference is great news as well.
How does olive oil impact weight loss?
More research needs to be done, however there is some evidence that polyphenols, of which olive oil is rich, could help with weight loss.
Additionally, animal research in rats has shown olive oil to reduce insulin resistance. Less insulin, as discussed earlier, could equate to less body fat being stored. [2]
On the gut health front, olive oil has also shown evidence in scientific research to help eradicate a type of “bad” bacteria called Helicobacter pylori, or H. pylori. We will soon discuss probiotics and their beneficial effect on weight loss, so we can speculate as to whether olive oil’s positive impact on the microbiome could be relevant. [3]
And finally, olive oil is high in a monounsaturated fat called oleic acid. Oleic acid contains a fatty acid called ethanolamide oleoylethanolamide (OEA). OEA has been shown in scientific research to stimulate lipolysis, or the breakdown of fat stores for energy. [4]
How much olive oil is appropriate to eat?
With all of that said, without optimal dosages being established it can be difficult to say just how much is ideal or how much is too much when it comes to olive oil consumption in the hopes of aiding weight loss.
Overconsumption could lead to weight gain or other issues so, as with all things you read about on this site, always consult with your licensed healthcare practitioner to determine what is safe and appropriate for you.
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References
[1] https://pubmed.ncbi.nlm.nih.gov/30461730/
[2] https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201600418
[3] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1523-5378.2012.00949.x