6 Best Oil For Weight That Boost Fat Loss and Keep You Healthy

Did you know that the right cooking oil can actually help you lose weight? It may sound surprising, but research shows that the best oil for weight loss can boost your metabolism, improve heart health, and even reduce belly fat. 

In fact, according to a study including heart-healthy oils like olive oil in your diet can lower bad cholesterol by 10-15%. So, instead of fearing oil, what if you used it to your advantage in your weight loss journey?

In this blog, we’ll understand fat and explore the different oils available in the market and their benefits. Ready to find out which ones should make their way into your kitchen, then stick with us till the end!

Importance of Cooking Oil in Weight Loss

Fats often get a bad reputation in the weight loss conversation, but the truth is that they are essential for a balanced diet. 

Role Of Fats In A Balanced Diet

Healthy fats provide energy, support cell growth, and aid in the absorption of fat-soluble vitamins (A, D, E, and K). However, distinguishing between good and bad fats is important.

Trans fats found in processed foods are harmful and can cause weight gain and heart disease Harvard School of Public Health. On the other hand, unsaturated fats in foods like avocados, nuts, and olive oil, can support weight loss as they promote satiety and prevent overeating. 

Research published by Frontiers on Nutrition found that unsaturated fat-rich oils like rice bran, sesame, flaxseed, and olive oil reduced body fat percentage in older Asian women. These oils also increased lean mass, even with higher calorie intake.

How Oil Affects Your Weight?

Choosing the best oil for weight loss is crucial because oil has a complex relationship with weight loss. They can impact weight loss differently. It depends on the oil type and consumption method.

Calorie Density and Healthy Fat Profiles

Oils are calorie-dense with approximately 120 calories per tablespoon. This density makes portion control important for weight management. 

Oils high in monounsaturated and polyunsaturated fats, like olive oil, offer healthier options. Research published in Science Direct indicates that diets rich in unsaturated fats can aid weight loss by increasing feelings of fullness and improving metabolism.

On the other hand, oils high in saturated fats, such as coconut oil, can contribute to weight gain if consumed in excess. However, medium-chain triglycerides (MCTs) in coconut oil can have a thermogenic effect which can boost metabolism and help in weight loss. 

The research review by NIH shows that we can include MCT oil in a weight loss program without negatively affecting metabolic risk factors.

How you use oil also affects its impact on weight.

Using oils like olive oil for sautéing or as a salad dressing preserves their healthy fat profile. Whereas, deep frying increases calorie content significantly and cancels any potential weight loss benefits.

Cooking and preparation play a role in determining the impact of oil on weight loss. For example, using oils instead of solid fats (such as butter) when cooking can be a healthier alternative. However, deep-frying foods in oil can add many calories and increase the risk of weight gain.

The key to using oil for weight loss is moderation and making informed choices while focusing on overall healthy lifestyle habits like regular exercise and a balanced diet for long-term weight management.

Factors To Consider While Choosing Oil

When choosing the best oil for weight loss, there are several factors to consider:

• Fat Content: Choose oils that are low in saturated fats and high in unsaturated fats, such as olive oil, avocado oil, and canola oil. These oils can help you manage your calorie intake, which is important for weight loss.
• Smoke Point: The smoke point is the temperature when an oil starts to smoke and break down. This breakdown can result in the production of harmful compounds. Choose oils with a high smoke point, such as avocado oil and grapeseed oil, for cooking at high temperatures.
• Omega-3 and Omega-6 Fatty Acids: Oils rich in omega-3 and omega-6 fatty acids can improve health and promote weight loss. The oils like flaxseed and chia seed oil offer numerous health benefits.
• Flavor: Choose oils with a mild flavor to preserve the taste of your food. Strongly flavored oils can overpower the taste of the dish.
• Cooking Methods: Different oils are suitable for different cooking methods, such as frying, baking, and roasting. Select oils that fit your preferred cooking methods well.

Danger Of Consuming Oil High In Saturated Fats

Consuming oils high in saturated fats can lead to increased cholesterol levels, heart disease, and obesity. These oils also contribute to inflammation, insulin resistance, and decreased metabolism, hindering weight loss efforts. It’s important to limit or avoid saturated fats in favor of unsaturated fats for optimal health and weight management.

• Increases Cholesterol Levels: Studies have linked saturated fats to an increase in LDL cholesterol, also known as “bad” cholesterol, which can raise the risk of heart disease and stroke.
• Promotes Weight Gain: Saturated fats are typically high in calories and can contribute to weight gain and obesity, increasing the risk of chronic diseases.
• Increases Inflammation: Saturated fats can increase body inflammation, linked to health issues like heart disease and certain cancers. Inflammation can worsen with an increased intake of saturated fats.
• Impacts Insulin Sensitivity: High intake of saturated fats decreases insulin sensitivity, increasing the risk of type 2 diabetes. Excessive consumption of saturated fats can have negative effects on glucose metabolism.
• Decreases Heart Health: Studies have linked saturated fats to an increased risk of heart disease and stroke, emphasizing the importance of limiting their intake in the diet. It is crucial to control saturated fat consumption for heart health.
• Decreases Heart Health: Saturated fats have been linked to an increased risk of heart disease and stroke, making it important to limit their consumption in the diet.
• Increases the Risk of Chronic Diseases: Saturated fats raise the risk of chronic diseases, including heart disease, diabetes, and some cancers. Limiting their consumption is important for maintaining good health.

6 Best Oil For Weight Loss In India

A healthy lifestyle is the key to longer living without disease. Here I have come up with the top 6 healthy oils good for weight loss to include in your daily diet.

1. Olive Oil For Weight Loss

It is high in monounsaturated fats and antioxidants, making it a great choice for weight loss. Olive oil has been shown to boost metabolism and promote healthy eating habits. They are the top healthy oils for weight loss. Here are a few ways that olive oil can aid in weight loss:

• High in Monounsaturated Fats: Olive oil contains high levels of monounsaturated fats, which reduce inflammation, improve heart health, and aid weight loss. Monounsaturated fats in olive oil offer numerous health benefits.
• Reduces Appetite: The monounsaturated fats in olive oil have been shown to increase feelings of fullness and reduce appetite. So, it makes it easier to stick to a calorie-controlled diet.
• Supports Metabolism: Olive oil contains polyphenols. Studies show that it boosts metabolism and increases fat burning, helping to support weight loss.
• Promotes Heart Health: Olive oil is high in antioxidants. This can help reduce inflammation, improve heart health, and support overall well-being. A research review by NIH says that extra virgin olive oil reduces body fat and improves blood pressure. So, you can make it a valuable addition to your obesity treatment plans.

2. Avocado Oil For Weight Loss

This oil is high in monounsaturated fats and is a good source of fiber, vitamins, and minerals. Avocado oil is also rich in antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases. Here are a few ways how it is among the best oil for weight loss:

• High in Monounsaturated Fats: Avocado oil is high in monounsaturated fats. Research in the Journal of Functional Foods has shown that they reduce inflammation, enhance heart health, and aid weight loss.
• Supports Heart Health: They are also rich in antioxidants. So, they can help reduce inflammation, improve heart health, and support overall well-being. 
• Promotes Fat Burning: Studies have demonstrated that the monounsaturated fats in avocado oil boost fat burning and aid weight loss. Especially when they are combined with a healthy diet and regular exercise.
• Reduces Inflammation: Avocado oil is high in oleic acid. Studies have demonstrated that this monounsaturated fat reduces inflammation and aids weight loss.
• Rich in Nutrients: Avocado oil is rich in vitamins and minerals. It includes potassium, vitamin E, and vitamin K, which can help support overall health and well-being.

3. Canola Oil (Cold Pressed)

It is low in saturated fats and high in monounsaturated fats, making it a great choice for weight loss. Canola oil is rich in omega-3 fatty acids, which improve heart health and reduce inflammation. Here are a few ways that canola oil can aid in weight loss:

• Low in Saturated Fats: Canola oil is low in saturated fats and high in monounsaturated and polyunsaturated fats, which have been shown to reduce inflammation, improve heart health, and support weight loss.
• Supports Heart Health: Canola oil is also high in omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support overall well-being.
• Promotes Fat Burning: Studies have demonstrated that the unsaturated fats in canola oil increase fat burning and aid weight loss, especially when combined with a balanced diet and regular physical activity.
• Reduces Appetite: Studies have shown that canola oil increases feelings of fullness and decreases appetite. So, they make it easier to stick to a calorie-controlled diet and become the best oil for weight loss.
• Rich in Nutrients: Canola oil is rich in vitamins and minerals, including vitamin K and vitamin E, which can help support overall health and well-being.

4. Flaxseed Oil For Weight Loss

Flaxseed oil is high in alpha-linolenic acid, a type of omega-3 fatty acid that has been shown to reduce inflammation and improve heart health. Here are a few ways that flaxseed oil can aid in weight loss:

• High in Omega-3 Fatty Acids: Flaxseed oil is high in omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support weight loss.
• Supports Heart Health: Flaxseed oil is also high in lignans and phytoestrogens, which have been shown to reduce the risk of heart disease and support heart health.
• Promotes Fat Burning: Research in the British Journal Of Nutrition states that flaxseed oil has been shown to increase fat burning, reduce inflammation, and support weight loss, especially when combined with a healthy diet and regular exercise.
• Reduces Appetite: Flaxseed oil has also been shown to increase feelings of fullness and reduce appetite, making it easier to stick to a calorie-controlled diet.
• Rich in Antioxidants: Flaxseed oil is rich in antioxidants, including lignans. They can help protect against oxidative stress and reduce the risk of chronic diseases.

5. Grapeseed Oil For Weight Loss

Grapeseed oil is high in polyunsaturated fats and antioxidants, making it a great choice for weight loss. Additionally, grapeseed oil has been shown to boost metabolism and protect against cellular damage. Here are a few ways that grapeseed oil can aid in weight loss:

• Low in Saturated Fat: Grapeseed oil is low in saturated fat and high in monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels and improve heart health.
• High in Antioxidants: Grapeseed oil contains polyphenols and vitamin E, which can help protect against oxidative stress and reduce the risk of chronic diseases.
• Supports Fat Burning: Grapeseed oil is high in linoleic acid. Studies show that this essential fatty acid boosts fat burning. Incorporating it into a healthy diet and pairing it with regular exercise can lead to weight loss.
• Promotes a Healthy Metabolism: Studies demonstrate that grapeseed oil’s antioxidants and essential fatty acids promote a healthy metabolism. This best oil for weight loss makes weight loss and weight maintenance easier.
• Can Reduce Inflammation: Grapeseed oil has anti-inflammatory properties that can help reduce inflammation throughout the body, including in the gut, improving overall health and aiding in weight loss.

6. Walnut Oil For Weight Loss

Walnut oil is high in omega-3 fatty acids and antioxidants, making it a great choice for weight loss. Studies show that walnut oil promotes healthy digestion and improves heart health. Here are a few ways that olive oil can aid in weight loss:

• Low in Saturated Fat: Walnut oil is also rich in monounsaturated and polyunsaturated fats, which can help lower harmful cholesterol levels and promote heart health. It is low in saturated fat.
• Antioxidants: Walnut oil is a source of antioxidants, such as vitamin E, that can help protect against oxidative stress and lower the risk of chronic diseases.
• Supports Fat Burning: Like grapeseed oil, walnut oil contains linoleic acid. This important fatty acid has been shown to support and accelerate fat burning.

Wait! What About Coconut Oil?

Limited scientific evidence supports coconut oil’s effectiveness as a weight loss aid, despite its recent popularity.

• Coconut oil is high in medium-chain triglycerides (MCTs), which are a type of saturated fat. Digestion and metabolism of MCTs are easy, which may lead to an increase in metabolism and fullness, contributing to weight loss. 
• A random control trial by Food and Function, says that adding coconut oil to a balanced diet can raise good cholesterol (HDL) and lower the cholesterol ratio in obese people, but it doesn’t change body weight or shape.
• However, it’s important to note that not all studies have found a beneficial effect of coconut oil on weight loss, and some have even suggested that it may contribute to weight gain when consumed in excess.
• Additionally, coconut oil is a highly calorie-dense food, with about 120 calories per tablespoon, so consuming too much of it can easily lead to an excess daily calorie intake, which is why it does not make it to the category of the best oil for weight loss.
• In terms of its overall health effects, the scientific evidence is mixed. Consuming high amounts of coconut oil, high in saturated fat, increases the risk of heart disease and other chronic health conditions.
• On the other hand, some research suggests that MCTs in coconut oil may have beneficial effects on blood lipid levels and insulin sensitivity, although more research is needed to fully understand these effects.

Note: All these 6 oils are the healthiest oil for weight loss. But make sure that you use them in moderation, even though they are healthy they contain high calories.

Tips For Using Oil Effectively For Weight Loss

Oil is an essential component of a balanced weight loss diet and can provide numerous health benefits when incorporated in the right way.

How Much Oil Is Enough For Daily Cooking?

Moderation is key when including oil in your diet. Therefore, aim for 1–2 tablespoons of healthy oil per day to ensure you’re getting the benefits without exceeding your calorie needs.

Here are some tips to incorporate the best oil for weight loss into your diet for maximum benefits:

• Use oil in place of unhealthy fats: Instead of butter or unhealthy oils, try incorporating heart-healthy oils like olive oil or avocado oil into your diet. They are a great source of monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
  

• Healthier methods: Choose cooking methods that preserve the nutritional value of the oils. Sautéing, steaming, and grilling are great alternatives to frying, as they retain the health benefits of oils without adding unnecessary calories.
  
• Choose oils with high smoke points for cooking: Oils such as coconut oil and avocado oil have a high smoke point, making them suitable for cooking at high temperatures. This can help preserve the nutrients and flavor of your food while reducing the formation of harmful compounds.
  
• Add a drizzle for extra flavor: Drizzle a small amount of oil, such as extra virgin olive oil, on your salads or roasted vegetables for added flavor and healthy fats for weight loss.
  
• Rotate oils for a broader range of benefits: Incorporating a mix of different oils into your diet can provide a wider range of health benefits. For example, olive oil is a great source of monounsaturated fats. In contrast, coconut oil is rich in medium-chain triglycerides (MCTs), which can boost energy levels and help with weight loss.

Oils To Avoid For Weight Loss

Best Oil for weight loss is a key part of a balanced diet, but some oils can have adverse effects on your weight and overall health. In the below section is the breakdown of the oils you should avoid for successful weight loss and healthy living.

1. Hydrogenated and Refined Oils

Hydrogenated oils are commonly used in processed foods. They are chemically modified through a process that adds hydrogen to liquid vegetable oils which turns the oil into solid fats at room temperature. 

• These oils are packed with trans fats, which are notoriously harmful to health. Consuming trans fats raises bad cholesterol (LDL) levels and lowers good cholesterol (HDL). 
• Research in the Journal of Food Science and Technology states that trans fatty acids pose serious health risks like heart disease, cancer, and diabetes. This highlights the need for zero-trans-fat alternatives and strict food regulations in India.

Refined oils which are heavily processed and remove their natural nutrients, are another group to avoid. 

• During the refining process, oils undergo bleaching, deodorizing, and high-heat treatments. 
• These processes remove the beneficial antioxidants and vitamins they contain in their natural form. 

Why They Impact Weight Loss?

• Trans Fats: This increases the risk of heart disease and fat buildup around the belly. Additionally, trans fats contribute to metabolic diseases, and insulin resistance, and can even lead to abdominal obesity.
• Lower Nutrient Value: The whole refining process result is an oil that is less nutritious and has a higher concentration of unhealthy fats.
• Increased Inflammation: Trans fats contribute to chronic inflammation, which can negatively impact fat loss and metabolic function.

Common Sources:

• Vanaspati
• Margarine
• Fast food oils
• Packaged snacks (cookies, chips)
• Baked goods (cakes, pastries)

2. High Omega-6 Oils

Omega-6 fatty acids are essential fats that our bodies need, but the modern diet is often overloaded with them. Omega-6 oils, such as soybean oil, corn oil, and sunflower oil, are commonly found in processed foods, fried foods, and cooking oils. 

We often think that they are the best oil for weight loss and health but when you consume these oils in excess they disturb the omega-6 to omega-3 ratio and become highly inflammatory in the body. An imbalance between omega-6 and omega-3 fatty acids promotes inflammation and increases fat accumulation, especially in the abdominal region.

The National Institutes of Health states that a higher omega-6 to omega-3 ratio can worsen inflammation and increase the risk of obesity.

Why They Impact Weight Loss:

• Inflammation: High omega-6 levels can create a chronic inflammatory state, which is linked to weight gain and difficulty losing fat.
• Disrupted Fat Metabolism: Excess omega-6 disrupts fat metabolism, making it harder to burn fat and maintain a healthy weight.
• Increased Visceral Fat: Consuming high omega-6 oils leads to the accumulation of fat around vital organs, contributing to a higher risk of metabolic disorders.

Common Sources:

• Soybean oil
• Corn oil
• Safflower oil
• Sunflower oil
• Cottonseed oil

Difference Between Monounsaturated And Polyunsaturated Fats

Monounsaturated and polyunsaturated fats are types of unsaturated fats that differ in their chemical structure and their effects on health.

• Monounsaturated fats, which benefit heart health, are found in foods like olive oil, avocados, and nuts. They help to lower bad cholesterol levels, decrease inflammation, and improve insulin sensitivity. Consuming monounsaturated fats in moderation as part of a healthy diet has been shown to aid in weight loss.
• On the other hand, foods such as fatty fish, walnuts, and vegetable oils contain polyunsaturated fats. They are considered to be beneficial for heart health as well because they help to lower bad cholesterol levels and decrease inflammation. Like monounsaturated fats, polyunsaturated fats can also help with weight loss when consumed in moderation as part of a healthy diet.

A Word From Fitelo

In short, the best oil for weight loss is essential for a balanced diet, providing energy and aiding in vitamin absorption. However, it’s important to choose healthy fats over harmful ones.

Factors To Consider While Choosing Oil

• Fat content
• Smoke point
• Omega-3 and omega-6 fatty acids
• Mild flavor

Danger Of Consuming Oil High In Saturated Fats

• Raise cholesterol levels
• Promote weight gain
• Increase inflammation
• Reduce insulin sensitivity
• Negatively impact heart health
• Increases the risk of chronic diseases

6 Best Cooking Oil For Weight Loss In India

Here is a list of the six best oil for weight loss in India:

1. Olive Oil
2. Avocado Oil
3. Canola Oil
4. Flaxseed Oil
5. Grapeseed Oil
6. Walnut Oil

What About Coconut Oil?

Coconut oil boosts metabolism due to its MCTs, but studies show mixed results on weight loss. Its high calorie and saturated fat content also pose health risks.

Tips For Using Oil Effectively For Weight Loss

1. Limit oil to 1–2 tablespoons daily for a balanced calorie intake.
2. Replace unhealthy fats with heart-healthy oils like olive or avocado oil.
3. Use healthier cooking methods like sautéing, steaming, and grilling.
4. Choose oils with high smoke points for high-heat cooking.
5. Drizzle oils like olive oil on salads for extra flavor and healthy fats.
6. Rotate oils for health benefits.

Oils To Avoid For Weight Loss 

1. Avoid hydrogenated and refined oils due to harmful trans fats and lack of nutrients, which increase bad cholesterol and inflammation.
2. Limit high omega-6 oils (e.g., soybean, corn) as they promote inflammation and fat accumulation.

Difference Between Monounsaturated And Polyunsaturated Fats 

1. Monounsaturated fats (e.g., olive oil, avocados) improve heart health, lower cholesterol, reduce inflammation, and support weight loss.
2. Polyunsaturated fats (e.g., fatty fish, walnuts) also boost heart health, lower cholesterol, reduce inflammation, and aid weight loss.

Frequently Added Question

Which Oil Is Best For Weight Loss?

The best oil for weight loss is olive oil because it is rich in monounsaturated fats, which promote satiety and support heart health. Oils like coconut oil, with MCTs, may also aid metabolism, but moderation is key.

What Is The Best Oil To Lose Belly Fat?

Extra virgin olive oil is one of the best oils for reducing belly fat, as its monounsaturated fats help regulate fat storage and improve metabolism. Coconut oil, rich in medium-chain triglycerides (MCTs), may also target abdominal fat by boosting energy expenditure.

Which Essential Oil Is Best For Weight Loss?

Grapefruit essential oil is considered effective for weight loss as it may help suppress appetite and boost metabolism. Lemon essential oil can also support weight loss by improving digestion and reducing cravings.

What Is The Healthiest Oil For Diet?

Extra virgin olive oil is the healthiest oil for a diet, thanks to its high monounsaturated fat content and antioxidants that support heart health and weight management. Avocado oil is another excellent choice, offering similar benefits with a higher smoke point for versatile cooking.

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Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is an important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy, and also Enjoy a long happy life.