6 Cooking oil that can help you to Lose Weight

Oil is one of the most important ingredients for cooking. The taste of a particular food depends upon the oil used to make the dish. So, we can not skip oil while cooking. But there is a health issue related to oil.

Keeping this in mind, they introduced a few different types of oil. These oils are healthy enough as well as they are capable of maintaining the taste of food.

Therefore the usage of these oils is increasing day by day. Thus our regular oils are replaced by these newly introduced oils.

The major problem related to oil is obesity. The increasing level of cholesterol is a subject to worry about. 39% of adults in the world are suffering from being overweight.

Not only adults but children are also affected. Almost 14.4 million children are facing overweight issues.

Governing this problem with serious concern experts are suggesting the use of some special oils. These oils help to reduce weight and burn fat.

These oils are healthy at the same time they provide a good taste when used in cooking.

There are lots of oils which help to lose weight. Such as – coconut oil, avocado oil, olive oil, canola oil, flaxseed oil, groundnut oil, and many more.  All of the oils have low cholesterol and contain high amounts of unsaturated fats. They are good for our hearts. These oils help to lose weight.

Firstly the foody people are not ready to sacrifice the taste of food. Secondly, they are not able to use regular oil sources for health issues. Therefore, they are showing interest in uncommon oils which are healthy as well as tasty.

All of these essential oils are not only effective in weight loss but are also helpful in digestion, body inflammation, and heart disease. They are also helpful to treat diseases like cancer.

Many essential oils like – lime essential oil or grapefruit oil or any other citrus oil are more effective in weight loss. They help to remove toxic materials from our skin too. Even flavored oil ( such as lime essential oil ) provides us energy and promotes the breakdown of stored fats.

Though the essential oils are not directly related to weight loss, they are able to enhance your diet and plan of workout in multiple ways. Essential oils like lavender oil promote better sleep and reduce insomnia. The proper amount of sleep helps in digestion and thus the dietary intakes are not able to be stored in our body.

Therefore chances of fat accumulation in our body decreases.

Here five most effective and widely used cooking oil to lose weight are described below:-

1. Olive oil

Olive oil is the most widely-used oil in terms of weight loss. This oil provides good taste to the foods and it is also good for our health. According to the USDA olive oil contains 73 percent monounsaturated fat. These monounsaturated fats are involved in lowering low-density lipoproteins ( LDLs), which is bad cholesterol.

Monounsaturated fats also help to increase the level of high-density lipoproteins (HDLs) in our bloodstream. Which is good cholesterol. Thus olive oil properly balances LDLs and HDLs in our body which reduces the risk of heart diseases.

There are two types of olive oils available in the market- 1)extra virgin olive oil and         2) pure olive oil. Both of these oils provide good taste during cooking. In the case of health and weight loss, both of the oils have a good amount of monounsaturated fats. So, two of them provide us with good heart conditions.

According to the European Journal of Nutrition (April 2014), research tells us that the unsaturated fats present in olive oil help more effectively than saturated fats to control a healthy weight.

2. Groundnut oil

When there is a discussion about healthy cooking oil to lose weight, we can not forget groundnut oil. It is one of the healthiest oils. Groundnut oil is a cholesterol-free and low saturated fat-containing oil.

Groundnut oil is rich in unsaturated fats, especially monounsaturated fats, like olive oil. This oil also contains antioxidants. Moreover, groundnut oil is a good source of vitamin E and phytosterols. This oil plays an important role in maintaining the heart’s health.

Regular consumption of groundnut oil reduces inflammation in our bodies. This oil protects our skin too because of the presence of vitamin E. Use of groundnut oil on a regular basis prevents premature aging. It makes our skin glow and spotless.

There is an element called Resveratrol which is present in groundnut oil. This helps to reduce blood pressure as well as slows down cognitive disorders like – dementia and Alzheimer’s disease. Resveratrol prevents free radicals from breaking down neural pathways in the brain, thus it stops the progress of the disease.

Moreover, groundnut oil contains no cholesterol. Our body can produce a decent amount of cholesterol to meet the requirements of the body. So cholesterol through diet is not needed anymore. Otherwise, it may lead to atherosclerosis, commonly known as hardened arteries. Therefore, the habit of groundnut oil in a regular diet prevents atherosclerosis.

Also Read: Best Operating Temperatures Of Cooking Oils and Their Uses

3. Canola oil:-

Canola oil is another important oil for weight loss. Though this oil contains a lesser amount of antioxidants compared to olive oil, it has a decent amount of monounsaturated fat.

According to the Harvard T.H. Chan School of Public Health  63% of the total fat content of canola oil is monounsaturated fat. That is why canola oil is considered one of the healthiest cooking oils.

Canola oil has many other good effects. This oil contains a very low amount of saturated fat, which is only 7 %. So this oil is very healthy. Moreover, it contains a little amount of omega-3 fats. Canola oil also contains phytosterols. This helps to reduce the absorption of cholesterol in the body.

It was observed in research on 100 people that canola oil in a regular diet is helpful to reduce belly fat. In the case of obesity, it is more effective. In Obesity (A Research Journal) it was published (in November 2016) that if a person consumes dark canola oil daily in a smoothie for one month he/she can reduce a quarter pound of his/ her belly fat.

Canola oil has a medium-high smoke point and a very mild flavor. Therefore this oil is very popular in cooking. Especially in the case of frying and sauteing, this oil is famous.

4. Lime oil

Lemon oil is an essential oil for weight loss. Like lemon water, lemon oil is also helpful to reduce fat. Lemon oil has much dietary value. This oil helps in digestion, it also removes toxic elements from our body. Lemon oil also increases our energy level.

A research result published in 2010 said that lime essential oil is helpful in weight loss as well as prevents weight gain. Lime essential oil is widely used in the treatment of drug-induced obesity and its related diseases.

Lime oil is citrus oil. Not only weight loss, but consumption of lime oil also increases our energy level and boosts up our mood.

Moreover, lime oil has a decent smell. It gives us positive energy and freshness. Due to the high Limonene content, this oil gives ud cleansing benefits for our skin.

5. Grapefruit essential oil

This is another widely used citrus oil. Grapefruit oil is an essential oil that breaks down our body fat and increases the rate of metabolism. That is why fat can not be stored in our bodies.

If we massage our abdomen with grapefruit essential oil it will burn our belly fat and will reduce waist circumference. This oil also maintains our heart rate, improves digestion, and reduces appetite.

Grapefruit essential oil also acts as an antibacterial agent. It is used to kill bacteria and fungus on the skin. Moreover, this oil helps indigestion. It also helps in reducing stress, stimulating the immune system, and reducing depression.

6. Flaxseed oil

Flaxseed oil is another important oil for weight loss. Flaxseed has many health benefits such as – it contains plant-based omega-3 and unsaturated fats. Among all of the cooking oils, flaxseed oil contains the maximum amount of omega-3.

This oil is widely used and one of the most healthy oils. Though there is a restriction while using this oil, we can not use this oil when cooking with heat because this oil contains a high amount of ALA. So the best use of this oil is dressing food or for dipping purposes. Moreover, it is instructed to keep this oil in the refrigerator to prevent it from going rancid.

Omega-3 is present in flaxseed oil as an anti-inflammatory. This oil is available on the market in capsule form. People consume these capsules for their weight management.

This oil is also used in the treatment of heart disease. It was concluded from some studies that the alpha-linolenic acid found in flaxseed oil is very helpful in cardiac problems. It is effective to reduce blood pressure.

Daily use of flaxseed oils reduces bad LDL cholesterol as well as increases good HDL cholesterol. Thus they help to control high blood pressure.

Final thoughts:-

Weight loss is a very complex matter. We gain weight due to many reasons, such as:- 1) consumption of too much-saturated fat, 2) habit of junk and unhealthy food, 3) lower rate of metabolism, 4) lack of exercise and 5) other physiological issues.

Therefore, it is really hard to maintain proper body weight. First, we need to find out the real cause of being overweight. Then we need to move further.

An unhealthy diet is one of the common reasons for obesity. In this case, a controlled diet is needed. We need to change our regular oil. The use of healthy oil in our diet is very important.

We should select an oil with high unsaturated fat content. Saturated fats are harmful to our health. So, we need to avoid oils containing high amounts of saturated fat. While using any oils we need to check that the oil is rich in unsaturated fats, antioxidants, and other healthy elements.

We have already discussed the 5 most essential oils to lose weight, which are:- 1) olive oil, 2) groundnut oil 3) lime oil, 4) grapefruit essential oil  5) flaxseed oil. Excluding these five oils, there are many other oils that are good for health and helpful in weight loss. Such as cumin oil, ginger oil, coconut oil, walnut oil, avocado oil, etc.

Scientists have done many kinds of research about healthy cooking oil and its role in weight loss. The most important element in healthy oils is monounsaturated fats. So, a diet having large amounts of monounsaturated fats helps in weight loss as long as we are not eating more calories than we burn.

In a study on 124 people, it was observed that people suffering from obesity if they eat a high MUFA diet (20 % of total calories) or a high carb diet for one year are led to a comparable weight loss of about 8.8 pounds or 4 kg. In another study, it was proved that a high MUFA diet is more effective than a high carb diet in case of weight loss.

If we replace saturated fats with monounsaturated fats, it decreases the risk of heart disease. Too much cholesterol in the blood causes cardiac attacks. Many studies have shown that the high and regular intake of monounsaturated fat controls the level of cholesterol in the blood and triglycerides. Therefore, olive oil, groundnut oil, avocado oil are very healthy and have a large dietetic value.

These monounsaturated fats containing oils reduce bad LDL cholesterol as well as increase good HDL cholesterol. Thus they help to control high blood pressure. These essential oils are also effective in body inflammation.

Therefore cooking oils containing high amounts of monounsaturated fats should be in the diet. Oils like olive oil, flaxseed oil, and avocado oil are really healthy and beneficial in the case of weight loss.