It’s tough to cook without oil. Oils make the entire cooking process easier, make foods taste better, and increase our feeling of satiety after eating. That’s why they are recommended even when trying to lose weight; though they are calorie-dense (one tablespoon of oil adds about 120 calories), cooking oil can help you stay on the path to weight loss if used in moderation.
Remember, when choosing the best cooking oils for weight loss, check their levels of saturated vs. monounsaturated and polyunsaturated fats. Keep a healthy balance of fats in your diet if it calls for certain proportions of fat (the ketogenic diet is a prime example), and use just the oil you need to cook safely and add weight to your meal.
Best Cooking Oils for Weight Loss
The main function of cooking oils in a weight loss plan is to help you control your urge to overeat. Consuming a fully-realized meal will help keep you satisfied until your next meal, preventing you from snacking or binging on foods that send you over your calorie intake limits.
If you’re tracking calories, don’t forget to add the calories from the oil to your totals. It will help you understand the role of cooking oil for your diet and how you can best use it to increase your weight loss potential.
Try one of these best oils for diet cooking and flavoring before any others – they contain the greatest currently-known health benefits in addition to keeping you full!
Olive oil has an incredible history of human consumption – evidence of oil refinement begins around 6000 B.C., and it has since been developed to extract the greatest nutritional value possible with modern technology.
Besides its one-of-a-kind flavor, olive oil has a higher proportion of monounsaturated fats than most cooking oils, making it one of the best for weight loss. The Diet and 15-Year Death Rate in the Seven Countries study posits that those monounsaturated fats help reduce the risk of coronary artery disease as well as all-cause mortality and a long list of chronic diseases.
They help reduce cholesterol and regulate blood sugar, too. Though some of the nutritional benefits of olive oil are lost when the oil is heated, it is still incredibly rich in health-boosting effects when used during cooking. Plus, its flavor lends itself to a sizeable variety of foods, including most meats, breads, and salad dressings.
Canola oil is vegetable oil extracted from low-euric-acid rapeseed. A 2013 review of canola oil’s health effects found that, in test subjects who consumed dietary canola oil, there was a substantial reduction in total cholesterol and low-density lipoprotein (LDL) cholesterol.
Contributors to canola oil’s health benefits include high ratios of monounsaturated fats as well as omega-3 and omega-6 fatty acids. Like olive oil, smart consumption of canola oil can help lower risk of coronary heart disease (a qualified health claim from the United States Food and Drug Administration), which makes it one of the best oils for diet cooking available.
Consumption of coconut oil exploded in popularity, which triggered frenzied research that refuted claims of health benefits. However, it also led to a greater understanding of the contents of coconut oil, among which are medium-chain triglycerides (MCTs).
Researchers believe that MCTs are not stored in the fat cells– despite the large amount of saturated fat in coconut oil– and are an easily accessible source of energy for humans. When used in a diet and exercise program, they can be one of the best cooking oils for weight loss, because they provide the energy needed to help burn existing fat without adding excess amounts of fat to the body.
Use All Cooking Oils for Weight Loss Intelligently
Use of cooking oil should not be an addition to your diet – it should be a substitution. Decrease the total number of calories you consume of less healthy foods and replace those calories with oil. Your body is likely to feel fuller, more energetic, and less strained when exercising.
Also, use oils to encourage yourself to consume more nutrient-dense calories. Search for ways to include weight loss cooking oils in dressings to push you to eat more salads, or cook lean meats in oil to reduce your craving for animal fats. Think about every use of oil in cooking when attempting to lose weight to ensure that you’re consuming smart calories. And if you’re looking for a partner to help you make good food choices during your weight loss journey, get in touch with a Diet Doc nutritionist today for advice that will help keep you on track.