Gaining weight is easy, reducing is tough. It’s quite hard to burn those excess fat. Fasting and starvation are no solution to lose weight. Even heavy workouts fetch no benefits, rather causes muscle cramps and strain. So, what’s the best way of reducing weight naturally?
Preparing healthy recipes with the best cooking oils in India, with regular exercise is the only feasible and safe way of reducing weight.
Also Read: Best cooking oil in India with Lowest Saturated Fat for Heart Health
Best Cooking Oil for Weight Loss
Weight loss through disciplined diet is a wise option. Consider the best cooking oil in India, canola oil, for natural weight loss. Scientific evidence proves its efficacy.
A clinical trial was conducted where participants switched to canola oil, discarding oils high in saturated fat. They witnessed a small drop in weight, around 0.3 kg on average, with slight changes in body mass index (BMI) as well. Though the reduction was less, the fact stands that there was a reduction.
So, cooking healthy recipes low in calories with canola oil can certainly help support weight loss naturally.
Also Read: Why Health-Conscious Indians Are Choosing Cold-Pressed Canola Oil
1. Methi Matar with Canola Oil
Methi matar is a simple and nutritious dish that can be a great addition to a balanced weight loss diet. When prepared with canola oil, this recipe becomes a healthier option due to its low saturated fat content.
Methi (fenugreek leaves) is rich in soluble fiber, which helps support digestion and may help control appetite. Green peas (matar) provide a good source of plant-based protein and fiber, helping you feel fuller for longer and reducing unnecessary snacking.
Cooking methi matar with canola oil at medium heat helps retain nutrients while keeping the dish light and easy to digest. Unlike heavier fats, canola oil contains more unsaturated fats, making it a better choice for everyday cooking when used in moderation.
This flavorful yet simple recipe is ideal for those looking for weight loss recipes using canola oil that are both healthy and satisfying.
- Ingredients
- 2 cups fresh methi leaves, washed and chopped
- 1 cup green peas
- 2 tsp canola oil
- 1 tsp cumin seeds
- Half tsp turmeric powder
- 1 tsp coriander powder
- Salt to taste
- Fresh coriander for garnish
Step-by-step instructions
- Heat the canola oil in a kadai over medium heat.
- Once warm, add cumin seeds and let them crackle and release their aroma.
- Add the chopped methi leaves and sauté for 2–3 minutes until they shrink slightly.
- Add the green peas, turmeric, coriander powder, and salt. Mix gently.
- Cover and cook on low heat for about 10 minutes, stirring occasionally until the peas are tender.
- Finish with fresh coriander and serve hot.
2. Masoor Dal with Simple Tempering using Canola Oil
Masoor dal is a common ingredient that complements almost every meal in India. It is known for its naturally low-fat profile and the right mix of protein and fiber, which helps you stay full for longer and prevents unnecessary snacking. It also contains iron and folate, which provide the required energy and support daily nutrition.
Tempering masoor dal with canola oil, especially the cold-pressed version of the oil, is a healthy and flavourful choice, as it brings out the true aroma of the dish without overpowering it. Since canola oil is lower in saturated fat, it keeps the dish light when used in small amounts. The healthy unsaturated fats in cold-pressed canola oil help maintain blood cholesterol levels and also support managing weight when part of a balanced diet.
Adding cold-pressed canola oil to the tempering of masoor dal is a simple way to make your everyday meal a little healthier.
Ingredients
- 1 cup masoor dal, washed
- 2 tsp canola oil
- 1 tsp cumin seeds
- 2 garlic cloves, chopped
- 1 green chilli, slit
- Half tsp turmeric powder
- Salt to taste
- Fresh coriander leaves
How to Cook Masoor Dal?
- Pressure cook the washed masoor dal with turmeric and salt until soft.
- Heat the canola oil in a small pan.
- Add cumin seeds and let them crackle.
- Add chopped garlic and green chilli and sauté for a few seconds.
- Pour this tempering over the cooked dal and mix well.
- Garnish with fresh coriander and serve hot.
3. Cabbage Stir Fry with Canola Oil
Cabbage is one of those vegetables that naturally feels light after eating but still satisfies your hunger. It’s low in calories and has a good amount of fiber, which helps you stay full and keeps digestion normal.
When you prepare a cabbage curry with 1 or 2 teaspoons of canola oil, the curry softens evenly without needing too much oil. The taste stays simple and not heavy. Using canola oil, especially the cold-pressed variant, works well here because it helps retain nutrients, is low in saturated fat, and contains healthy unsaturated fats. When used in minimal amounts, cold-pressed canola oil fits well in healthy recipes, adding some nutritional value and supporting weight management when part of a balanced diet.
Ingredients
- Half medium cabbage, finely shredded
- 1 carrot, julienned
- 2 tsp canola oil
- 1 tsp mustard seeds
- Few curry leaves
- Half tsp red chilli powder
- Salt to taste
How to Cook Cabbage Stir-Fry?
- Heat the canola oil in a wok or kadai.
- Add mustard seeds and let them pop.
- Add curry leaves and then the shredded cabbage and carrot.
- Sprinkle salt and chilli powder. Stir fry on medium heat for 5 to 7 minutes.
- Cook until the cabbage is tender but still slightly crisp.
- Serve hot as a side dish.
4. Paneer Bhurji with Canola Oil
Paneer bhurji is a favorite for many because it provides good protein and keeps you satisfied. Paneer digests slowly, mainly because of its protein and fat content. This helps you stay full for longer and reduces the chances of overeating.
Using low-fat paneer can make the dish a bit lighter while still giving enough protein to support your daily needs. Cooking it with a measured spoon of canola oil keeps the texture soft and the flavours balanced without making it too heavy. When used in small amounts, cold-pressed canola oil works well for this kind of dish where you want good taste without adding extra heaviness.
This way, paneer bhurji becomes a filling meal that supports better portion control, which is important when you’re trying to manage weight.
Ingredients
- 200 grams low fat paneer, crumbled
- 2 tsp canola oil
- 1 small onion, finely chopped
- 1 tomato, chopped
- 1 green chilli, chopped
- Half tsp turmeric powder
- Salt and pepper to taste
- Fresh coriander
How to Cook Paneer Bhurji?
- Heat the canola oil in a pan.
- Add chopped onion and sauté until soft.
- Add tomato and green chilli and cook for 2 minutes.
- Add turmeric, salt, and crumbled paneer. Mix well.
- Cook for 4 to 5 minutes until everything blends nicely.
- Garnish with coriander and serve hot.
5. Bhindi Masala with Canola Oil
Bhindi masala is one of the favourite recipes that’s popular across India. Fresh okra is rich in soluble fiber, which slows digestion and helps you feel full for longer, so you don’t feel the need to snack again too soon. It is also naturally low in calories.
When cooked with less oil, bhindi turns soft and cooks evenly without becoming sticky. Using a small amount of canola oil helps cook it properly without making it oily. Cold-pressed canola oil is recommended as it is naturally extracted and contains maximum nutrients in their raw, unaltered form. This oil supports all types of cooking, from low to medium to high heat, maintaining the stability and natural goodness of the meal and the oil.
Bhindi made this way feels filling without being too much, which makes it easier to stick to lighter meals during the day.
Ingredients
- 300 grams fresh bhindi, sliced
- 2 tsp canola oil
- 1 onion, sliced
- 1 tomato, chopped
- 1 tsp coriander powder
- Half tsp amchur powder
- Salt to taste
How to Cook Bhindi Masala?
- Heat the canola oil in a pan.
- Add sliced onion and cook until light golden.
- Add tomato and cook for 2 minutes.
- Add bhindi, coriander powder, amchur, and salt. Mix gently.
- Cover and cook on low heat for 8 to 10 minutes, stirring occasionally.
- Serve hot with roti.
6. Grilled Chicken with Vegetables and Canola Oil
Grilled chicken recipe with vegetables is a double health bonanza. It’s a weekend, outdoor mandate recipe that most families in India love to have.
It is something many families enjoy on weekends. Lean chicken, if grilled, is the healthiest recipe because the fat drips away, making the chicken protein-rich with less fat. This helps avoid overeating because, after having grilled chicken, you feel full. The vegetables add fiber and other vitamins without bringing in too many calories.
Brushing the chicken and vegetables lightly with canola oil helps them cook evenly. Using 2-4 teaspoons of cold-pressed canola oil is enough to coat the whole batch of skinned chicken. Even grilling ensures the oil mildly roasts the chicken while the fat drips away. Grilled chicken roasted with cold-pressed canola oil not only guarantees superior taste but also top-lists as the best recipe to reduce weight through mindful eating.
How to Cook Grilled Chicken?
- 250 grams boneless chicken pieces
- 2-4 tsp canola oil
- 1 tsp ginger garlic paste
- Half tsp turmeric and red chilli powder
- Mixed vegetables like bell pepper and onion
- Salt to taste
Step-by-step instructions
- Marinate chicken with ginger garlic paste, spices, and salt for 30 minutes.
- Brush a grill pan with canola oil and heat it.
- Add chicken pieces and vegetables. Cook on medium heat turning occasionally.
- Cook until chicken is done and vegetables are lightly charred.
- Serve hot with mint chutney.
7. Palak Mushroom with Canola Oil
Palak mushroom is often preferred by health-conscious families because of its nutritious and low-fat profile. Spinach is rich in fiber and iron, which helps manage hunger in a healthy way. You can stay fuller for longer as palak mushroom provides high-volume nutrition without excess calories, making it ideal for weight loss. Mushrooms are light, rich in B vitamins, and contain some protein, which helps you stay satisfied and reduces the urge to overeat.
Preparing palak mushroom with canola oil enhances flavour without making the dish oily. Cold-pressed canola oil is a good variant to use as it retains nutrients and has a balanced fat profile, which may support weight management when used in moderation.
A recipe like palak mushroom, when prepared with cold-pressed canola oil, helps keep you full while adding beneficial fats, making it easier to include in meals focused on managing weight.
Ingredients
- 2 cups spinach, blanched and pureed
- 200 grams mushrooms, sliced
- 2 tsp canola oil
- 2 garlic cloves, chopped
- Half tsp cumin powder
- Salt to taste
How to Cook Palak Mushroom?
- Heat the canola oil in a pan.
- Add chopped garlic and sauté for a few seconds.
- Add sliced mushrooms and cook until they release water.
- Add spinach puree, cumin powder, and salt. Simmer for 5 minutes.
- Serve hot with millet roti or as a side.
Also Read: 10 Best Heart-Healthy Indian Recipes Using Cold-Pressed Canola Oil
Conclusion
Regularizing two vital aspects in diet can, to some extent, help reduce weight naturally. Choosing low-calorie, healthy recipes and a low-saturated fat oil, like cold-pressed canola oil, may prove to be an effective way to manage weight. The nutrients in these 7 recipes help your body use food as energy in a better way. When paired with cold-pressed canola oil, the meals feel more balanced and are easier to digest. Canola oil provides good fats that your body can use efficiently instead of storing them. Consistent use, but in moderation, supports better fat use in the body and helps in managing weight, especially around the abdominal area.
Choose the best quality canola oil from a reputed oil brand in India for safety and better results. Jivo is a leading seller of the best cold-pressed oils in India and a reputed brand offering quality cold-pressed oils across the nation. Try using Jivo cold-pressed canola oil for a few months to notice the difference.