Benefits of olive oil for slimming and burning fat

 Olive oil is part of a healthy diet around the world, where it is used in many kitchens, and there is a new study that has proven the potential health benefits of olive oil for cardiovascular disease, obesity, diabetes, neurodegenerative diseases, and certain types of cancer, in addition to helping with weight loss.

Olive oil is useful for weight loss

Contrary to popular belief, you need to eat healthy fats to promote weight loss. Because unhealthy foods are usually high in saturated fat and calories, you should consume them in moderation. It is recommended to eat mainly unsaturated fatty acids, ie polyunsaturated and monounsaturated fats, to get healthy calories from the fat group.

Containing one of the richest forms of monounsaturated fatty acids, olive oil is recommended by the American Heart Association as a healthy oil. Olive oil may indirectly aid weight loss by affecting blood sugar and insulin levels.

Benefits of olive oil for weight loss

Blood sugar and insulin levels affect body weight. Insulin is a hormone that regulates blood sugar levels. In insulin resistance, the response of tissues and organs to the hormone insulin decreases, which leads to high levels of insulin and blood sugar. It may cause diabetes if left untreated.

The relationship between olive oil intake and the risk of type 2 diabetes, as it was demonstrated that patients who included olive oil in their diets compared to low-fat diets, had a significant decrease, which is a vital indicator of long-term glucose control.

The analysis also showed that an increase in olive oil consumption of 10 grams per day was significantly associated with a 9% reduced risk of T2D. Up to 15-20 grams of olive oil per day reduces diabetes risk by 13%. Diets rich in olive oil may contribute to weight management through their effect on blood glucose and insulin levels.

How to use olive oil to lose weight

Healthy and sustainable weight loss cannot be achieved by eating large amounts of certain foods, including olive oil. You need a healthy, balanced nutrition plan that matches your nutritional and calorie requirements. The Mediterranean diet is one of the diets recommended by health authorities, and it is rich in olive oil. In addition to adding olive oil to your diet, you should choose to eat foods such as:

All kinds of cereal. Legumes and beans. vegetables and fruits. Non-tropical vegetable oils are rich in monounsaturated fatty acids. fish and poultry; Low-fat dairy and dairy products. Products with added sugar such as sugary drinks, biscuits, and fruit juices. High-sodium foods. Ultra-processed foods, processed meats, and packaged products. Refined carbohydrates.

According to the American Heart Association, the eating patterns mentioned above support your health by preventing heart disease and reducing the risks of obesity, diabetes, high cholesterol, and blood pressure.

How much olive oil per day to lose weight

Drinking olive oil for weight loss is becoming popular. However, you do not have to drink regular olive oil to promote weight loss. Just make olive oil a part of your daily diet. You can consume olive oil by cooking with it and adding sauces, seasonings, etc.

Fats contain high calories. Therefore, all fats, even the healthiest ones, should be consumed in moderation, especially if you are following a weight loss plan. A healthy and balanced diet should contain between 20-35% of the total energy intake in the form of fat.