You are overweight if your body mass index is between 25 and 29.9. This is a crucial diagnosis and a warning that you are about to enter an obese condition. A reading above 30 confirms obesity. Due to the rising preference for junk food and its increasing consumption, conditions such as excess weight and obesity are on the rise. The unhealthy oils used in the preparation of street-side foods are the main culprit. Highly saturated, unhealthy oils like palm and vanaspati are used because of their low prices. Consistent consumption of food made with these oils over a long period may lead to abnormal weight gain and obesity. It becomes quite challenging to reduce this accumulated fat, even after heavy workouts, yoga, and running. However, there is a natural way to support weight reduction by choosing the best olive oil in India, such as extra virgin olive oil.
Even NDTV confirms that the beneficial fats in extra virgin olive oil, mainly monounsaturated fats (MUFA), support weight loss.
If you wish to manage weight naturally through diet control, extra virgin olive oil is one of the best cooking oils in India and can help when consumed in moderation.
Numerous credible scientific studies support the role of extra virgin olive oil (EVOO) in weight management. To know more, read the blog till the end.
Also Read: Extra Virgin Olive Oil Benefits: Health Benefits Backed by Science You Need to Know
Why look out for the Best Olive oil in India for Weight Loss
In India, eating patterns are mostly taste-driven, which involves deep-fried foods and snacks. Morning and evening meal breaks involve fried puris or samosas or chole bhature, a typical North Indian delicacy. If these are prepared with unhealthy, highly saturated refined oils, more calorie intake and fat absorption occur, adding up to weight gain over time. One tablespoon of refined oil holds 40–45 calories, and 1 calorie of refined oil corresponds to about 0.11 grams of fat, which means one teaspoon holds approximately 4.4 to 4.9 grams of fat. This is the major cause of weight gain in India. Extra virgin olive oil may be helpful here.
Despite its high calorie density, extra virgin olive oil supports weight management mainly through its high levels of monounsaturated fatty acids (oleic acid) and potent antioxidants (polyphenols). These components enhance satiety, reduce inflammation, and boost fat burning when used to replace less healthy fats. But this works if a Mediterranean diet pattern is followed.
It was found in a cohort study that a long-term increase in olive oil consumption had a positive outcome in weight management.
Health-conscious consumers, especially those with obesity, seeking natural dietary solutions to reduce weight, opt for the best olive oil in India – EVOO.
What Makes Extra Virgin Olive Oil Different from Regular Oils
Extra virgin olive oil is known as a superior, premium-grade oil. It is mostly a part of the Mediterranean diet, which is considered the healthiest. EVOO’s health-beneficial aspects stem from its nutritional profile, which is retained throughout its extraction. Most olive oils, especially EVOO, are produced through the cold-pressed method. This process involves crushing olive fruits by exerting mechanical pressure. Low temperature is maintained, and no chemical refining or solvent extraction occurs in this process. The nutritional levels in olive fruits are almost the same after extraction in oil form. The nutritional profile stays intact and is not depleted in the cold-pressing method.
Regular oils, like refined oils, are highly processed. These oils are heated at high temperatures to make them clearer and increase their shelf life. The refining process involves degumming, neutralizing, bleaching, and deodorizing, which removes impurities but also strips off antioxidants and other nutrients. The chemical refining process may lead to the formation of trans fats, which increase bad (LDL) cholesterol levels and are linked to increased heart issues.
The best and healthiest oil for everyday cooking is olive oil, specifically extra virgin olive oil (EVOO). EVOO is good for low to medium heat cooking and is ideal for Indian cooking. If consumed in moderation as part of a balanced diet, olive oil benefits health in many ways, especially in reducing weight.
Replacing refined oil with EVOO offers healthy fats, antioxidants, and other bioactive compounds that boost overall health.
Extra virgin olive oil is the best olive oil type in India that, if considered for daily cooking, may help in managing weight.
Also Read: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
Understanding How Extra Virgin Olive Oil May Support Weight Loss
Some reputed health sites associate extra virgin olive oil with decreased inflammation, lower risk of heart disease, and protection against cancer. But our context is different here; we are talking about weight loss using EVOO.
So, let’s understand what causes weight gain with respect to cooking oil consumption.
Foods cooked in reused oils are one of the major causes of weight gain. Repeated heating of oil changes the chemical structure of the oil, leading to the formation of trans fat and total polar compounds. These harmful compounds not only cause heart problems but also accumulate fat.
Reheating oils releases free radicals, which cause high inflammation, leading to conditions that increase the risk of obesity, insulin resistance, and metabolic disorders.
High calorie intake from cooking oil, if not used up by the body, increases fat storage, which over time raises body weight and BMI. This is the reason why moderate consumption is advised.
How EVOO Benefits in Weight Loss?
Extra virgin olive oil contains beneficial fats – monounsaturated fats, and antioxidants – oleocanthal and oleacein, which help reduce inflammation and oxidative stress related to obesity and insulin resistance.
Calories from EVOO are more helpful in preventing fat accumulation than those from oils high in saturated fats. EVOO’s oleic acid and polyphenols play a vital role here. These two components in EVOO help cut the urge to overeat, boost metabolism, and avoid fat accumulation.
The best olive oil in India for weight loss is extra virgin olive oil, which is effective when consumed in moderation as part of a balanced diet.
Scientific Evidence of EVOO’s Efficacy in Promoting Weight Loss
Now let us look at what real studies say.
In a randomized controlled trial conducted over nearly 5 years with around 5,800 participants, it was found that diets enriched with extra virgin olive oil did not lead to weight gain despite being high in fat. Instead, they supported healthy weight management over time.
In a clinical trial involving 41 women over 9 weeks, participants followed a calorie-controlled diet where one group consumed extra virgin olive oil while the other used soybean oil. The group consuming extra virgin olive oil experienced significantly greater fat loss and showed better improvements in body composition, highlighting how the quality of fat in the diet can influence weight outcomes.
In a review of multiple clinical trials lasting at least 12 weeks, people who included olive oil in their diet saw small but consistent improvements. On average, they lost around 0.9 kg of body weight, reduced their waist size by about 0.6 cm, and saw a drop of nearly 0.9 in BMI, showing that olive oil can support weight management when used as part of a balanced diet.
In a long-term study that followed over 120,000 adults for several years, researchers noticed a clear pattern; people who gradually increased their olive oil intake tended to gain less weight over time. The effect was more noticeable when olive oil replaced fats like butter, margarine, or mayonnaise in daily meals. Instead of adding extra calories, this simple swap seemed to make a difference in how weight changed over the years. It shows that the type of fat used in everyday cooking can quietly influence long-term weight management.
The scientific trials serve as a concrete reference, advocating the benefits of using the best olive oil in India to reduce weight. Reducing weight is not an overnight job, it requires careful choice of the right diet, especially cooking oils, to witness the real change.
Choose EVOO, one of the best olive oil types that holds beneficial fats and antioxidants, helpful in reducing weight.
How to Choose the Best Olive Oil in India For Your Kitchen
Make your money count. When buying olive oil, whether online or by visiting a store, check for these terms and information:
- Extra Virgin Olive Oil – This term clearly categorizes the type of olive oil.
- Cold-Pressed – This is a natural extraction process, which phases out chemical refining and high heating.
- Country of Import – Spain is known to produce quality olive fruits and has organic olive orchards.
- Manufacturer details and address – Look for clear manufacturer information and a valid address on the bottle, as this helps confirm product quality and reliability.
- Harvest Date – It’s important to have this date as it helps to know the age of the bottled oil. The best olive oil for cooking stays fresh for one year after opening.
- Certifications – In India, look out for the FSSAI label for safety.
Make sure you check the above details while buying the best olive oil in India.
Choose the Best Olive Oil in India for Weight Loss
Even the purest oil in India cannot guarantee 100% weight loss if not consumed in moderation. Oil’s extraction method and moderate consumption go hand in hand in managing weight. Cold-pressed extra virgin olive oil is indeed the best olive oil in India and across the globe, and is considered good for weight loss. EVOO works if it is of good quality. Hence, it is important to buy it from the best cooking oil brands in India, especially from those that offer cold-pressed oils. Jivo is one of the popular cold-pressed oil brands in India, offering a wide range of cold-pressed oils. Users of Jivo Extra Virgin Olive Oil have experienced significant improvements in health, such as feeling lighter, reduced weight, and smoother digestion. Jivo’s EVOO contains vitamin E, which may help fight low-grade inflammation, a major contributor to obesity.
Jivo EVOO, one of the best cooking oils in India, may help reduce weight if consumed in moderation as part of a balanced diet.