Weight loss involves consuming fewer calories, forcing your body to turn to its fat stores for fuel. Although many fad diet plans require you to avoid eating any fats, these substances are necessary for you to stay healthy while losing weight and afterward. Olive oil in particular, is a heart-healthy monounsaturated fat that can lower cholesterol and decrease inflammation, according to the American Heart Association. Drinking olive oil can help you get your daily dose of unsaturated fat that can also help you attain and maintain a healthy weight.
Add 1 tsp. of olive oil to your morning juice with breakfast. Eating breakfast is one of the most important things you can do to control your weight, according to dietitian Katherine Zeratsky of the Mayo Clinic. She adds that skipping breakfast often leads to unhealthy snacking that can cause you to add pounds. Having a small amount of healthy fat like olive oil with a high-fiber low-fat cereal and a piece of fruit can keep you feeling fuller for longer so you eat less.
Drink 1 tsp. of olive oil mixed with a cup of water and 1 tbsp. of lemon juice before eating lunch. This helps to fill your stomach so you eat fewer calories but still gain the heart-healthy benefits of unsaturated fat. When you do eat lunch, emphasize low-fat meals that contain a source of fiber such as vegetables or whole grains.
Have 1 tsp. of olive oil instead of a snack between lunch and dinner. This can help keep you from reaching for unhealthy snacks from the vending machine, which usually contain an abundance of sodium and sugar. Healing Daily adds that olive oil tends to be less harsh on the stomach than other kinds of fat. Olive oil also encourages your digestive system to break down the fats in your body with bile that is formed in the liver and gallbladder.
Include the calories you've consumed by drinking olive oil when calculating your daily total. Olive oil, like any other kind of fat, contains nine calories per gram. The Mayo Clinic recommends that you consume no more than 35 percent of your daily calories in the form of fat. Keep track of the olive oil you consume and any other fats in a food diary or journal.
Check with your doctor before making significant dietary changes.