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Discover How 3 Tablespoons Of Olive Oil Can Help You Lose Weight

By Dr. Michael Richardson
Updated February 6, 2016

The Centers for Disease Control and Prevention tell people that healthy weight occurs when they cut calories from their meal plan and burn calories by getting plenty of exercise on a daily basis. If you can create a deficit, you will lose weight as long as you do so on a daily basis and stick with the plan so the weight doesn’t pile back on.

That being said, there are many ways to lose weight and lots of weight loss plans out there to choose from. They aren’t all as beneficial as each other, but if you find one that you can make work and that provides results, it’s a good option. Many people are turning to the olive oil weight loss plan. It’s always good to understand what you’re getting into before you get started, so read through this information so you can decide if this plan is the best one for you or not.

Why It Works

Olive oil has a load of health benefits that make it a healthy addition to your meal plan. It has antioxidants that protect your health from things like cancer and heart disease. Research is proving that it can also help you lose weight. The olive oil works when you combine it with a healthy and well-balanced meal plan. Olive oil is rich in healthy fats, which help satisfy your hunger and keep you feeling full for longer. When combined with a Mediterranean diet, you can effectively drop some pounds and improve your health at the same time.

How Much Olive Oil?

The trick to using olive oil to lose weight is to get the dosage correct. That means that consuming too little won’t give you the weight loss results you want. On the other hand, consuming too much will have the opposite result by increasing your calorie intake to the point that you could gain weight. The magic number, according to experts, is three tablespoons per day. Consuming two tablespoons gives you health benefits, in terms of your cholesterol, heart health and cancer prevention. Boost that amount to three tablespoons and that is when researchers see weight loss benefits.

What Kind Of Olive Oil?

Not just any olive oil will do when you want to use it for weight loss. You have to consume extra virgin olive oil. This is because it contains more nutrients than other varieties, which help boost the benefits when you use it for weight loss.

What To Eat With Olive Oil?

It’s important to note that simply adding three tablespoons of extra virgin olive oil to your diet each day won’t give you the weight loss results you want. As mentioned above, the olive oil must be combined with a Mediterranean style of eating. That involves eating plenty of fruits, vegetables and whole grains. You can also eat smaller amounts of dairy and meat. This style of eating is often recommended for a healthy heart and helps you control your calorie intake, while also supplying your body with the adequate amounts of the nutrients it needs to function properly. By combining these choices with your daily intake of olive oil, you might notice that the pounds start falling off pretty quickly. If not, count calories for a day or two to ensure that you aren’t taking in too many. Even healthy foods contain calories so eating huge portions can get in the way of healthy weight loss.

How You Eat The Olive Oil?

The easiest option for including three tablespoons of extra virgin olive oil in your daily meal plan is to simply drink it. However, many people don’t enjoy this, so you can also eat it in other ways. Experts suggest making homemade salad dressing out of olive oil or using it to saute vegetables at meal time. Use a ratio of one cup of vegetables to one tablespoon of extra virgin olive oil. The combination of healthy fats in the olive oil and the fiber in the vegetables help you satisfy your hunger and fill you up so you don’t get hungry. You can also use extra virgin olive oil to prepare fish or meats so that you can get to the recommended three tablespoons per day. You don’t have to eat the entire three tablespoons at one time, so long as you get to the recommended amount before the day is over.

Meal Ideas

Having some meal ideas on hand can make sticking to the olive oil plan much easier for you to do. If you have to start each meal with a look at the computer or a cookbook, it’s less likely that you’ll stick with the plan. Most people consume the olive oil at lunch or dinner instead of breakfast. You might have a veggie salad with olive oil dressing paired with some whole grain crackers or bread. A fish filet or chicken breast with sauteed veggies makes a prime dinner. Each day should include three tablespoons of extra virgin olive oil, at least three cups of vegetables, two to three servings of fruit, six to seven servings of starches, two servings of dairy (this includes eggs) and a half serving of fish or meat. Over time, you can build recipes and ideas into your routine that will make it easy to eat the way you want to for weight loss.

Cautions Regarding Olive Oil For Weight Loss

In general, most people can benefit from consuming more olive oil, especially if it replaces butter, lard or other types of fat that aren’t as healthy. A diet rich in extra virgin olive oil has
been linked to lower rates of cancer, a boost to heart health and overall good health in general. While consuming olive oil probably isn’t something you need a lot of advice on, it’s always a good idea to talk to your doctor before starting any new weight loss plan. If you have certain health conditions or need to lose a lot of weight, simply adding extra virgin olive oil to your diet isn’t going to give you the results you need or want.

It’s also important to understand that this meal plan isn’t a miracle. You have to stick pretty closely to the eating recommendations if you want to Pin It effectively lose weight. The amount of sugar and junk food is severely restricted with this style of eating, which means you may feel deprived, which increases the risk of overeating down the road. Understanding the hurdles you might face can help you create a plan to get around them when they happen. If you aren’t seeing weight loss results with the olive oil, make an appointment with your doctor to make sure there aren’t any health conditions interfering with your weight loss. In the meantime, eating more olive oil and following a healthier eating plan is never a bad idea for anyone.

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Katherine Hurst
By Dr. Michael Richardson
Passionate about sharing the latest scientifically sound health, fitness and nutrition advice and information, Dr Richardson received his Master of Science in Nutrition from New York University, and a Bachelor Degree from New Jersey University. He has since gone on to specialize in sports nutrition, weight management and helping his patients to heal physical ailments by making changes to their eating habits and lifestyles.

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