When it comes to weight loss, cooking oil is a factor that is less noticed but has a big impact. Although rich in energy, not all oils make you gain weight. Some oils, when used properly, also help you feel full for a long time, stabilize blood sugar and increase metabolism, all of which support effective weight loss.
4 types of cooking oil that are beneficial for weight loss
Olive oil: Considered the liquid gold of the Mediterranean diet, olive oil is rich in monounsaturated fats, especially oleic acid, which helps reduce inflammation and improve heart health. A study in the British Journal of Nutrition shows that overweight people who replace saturated fat with monounsaturated fat tend to lose significant weight, even without cutting calories. You can use a small spoonful of extra virgin olive oil to mix the salad or sprinkle it over the boiled vegetables.
Sesame oil: Sesame oil contains powerful antioxidants such as Sesamol and Sesaminol, which help reduce inflammation and support fat burning. According to nutritionist Karishmma Chawla (India), "The rich flavor of sesame oil is very suitable for stir-fried or sauce. However, even though it is a healthy oil, you should only consume a maximum of 1 tablespoon per day to avoid excess calories". A study published in the Journal of Functional Food shows that people who regularly use sesame oil have a clear BMI and body fat reduction rate.
Avocado oil: With a high smoke point (about 271°C), avocado oil is a great choice for fried or baked dishes. This oil is rich in monounsaturated fats, which help create a feeling of fullness, support the absorption of fat-soluble vitamins (A, D, E, K) and boost metabolism. Expert Karishmma Chawla added: The healthy fats in avocado oil can help the body burn calories more effectively and improve skin and cardiovascular health.
rum oil: rum oil is light-smelling and easy to combine in salads or stir-fry quickly. It is rich in unsaturated fatty acids that help regulate blood sugar levels, reduce inflammation and increase satiety. A small spoonful of rum oil (about 120 calories) per day can help the body absorb vitamins and support sustainable weight control.
3 types of cooking oils to avoid if you want to lose weight
Fish oil: Fish oil is good for the heart and brain but is not suitable for cooking. This oil is easily oxidized at high temperatures, losing nutrients and creating harmful compounds. Expert Aayushi Gupta (HealthShots, India) recommends using fish oil as a dietary supplement instead of cooking directly.
palm oil: palm oil is rich in saturated fat, which can increase bad cholesterol (LDL) and cause belly fat accumulation. Many studies have linked high palm oil consumption to the risk of heart disease. If you are on a weight loss diet, you should remove palm oil from the heat.
Walnut oil: Whole walnut oil is rich in omega-3 but has a low smoke level, which can easily oxidate when heated, leading to inflammation and slowing down the weight loss process. It is best to use walnut oil to mix salads or add to refrigerated dishes, avoid using it for frying or baking.
Choosing the right type of oil not only helps you lose weight but also improves your overall health. Using cooking oil in moderation, prioritizing vegetable oils rich in unsaturated fats, will be a small but important step to help you maintain a healthy figure and cardiovascular system.
