Best Oil for Weight Loss? A Comprehensive Guide

Mehak Shah

November 30, 2023

A healthy lifestyle entails more than just eating nutritious food, exercising regularly, and getting enough rest.

You must pay attention to every detail, even something seemingly insignificant as the oil you use when cooking. It is almost like seasoning with salt and pepper; you do it without thinking to make your meal as delicious as possible.

Are you trying to lose weight? While regular exercise and eating the right foods are essential for weight loss, using the proper oils for cooking can also help.

Contrary to popular belief, eating fat does not have to be a fear-inducing activity! Instead, combining healthy eating, exercise, and the right oils can be the key to achieving your weight loss goals.

Keep reading to learn more about which oils are best for your health goals!

Oils and Weight Loss – The Connection

Are you looking to modify your diet to reach your health goals? If so, it is crucial to understand the different types of fat components that make up our diets – namely, oil. Oil is composed of both saturated and unsaturated fats. 

Experts say that one must consume more unsaturated fats as they help keep cholesterol levels under check and contribute to the proper functioning of the body. However, not all saturated fats are bad. Some healthy cooking oils can also help you reach your weight loss objectives.

Research has indicated that certain dietary fats may be better for weight loss than others. For example, monounsaturated and polyunsaturated fats (e.g. found in olive and avocado oil, and some types of nuts) are more easily used as energy instead of being stored as fat, thus helping with weight loss. 

The same research also shows that fats in vegetable oils contribute to obesity, whereas oils with omega-3 fatty acids may prevent weight gain.

The HealthifyMe Note

One should note that balanced eating and consistent physical activity are of greater importance concerning weight loss goals. So while selecting oils high in monounsaturated and polyunsaturated fats can have advantages, it is essential to maintain a healthy diet and exercise regularly.

Various Reasons to Use Good Fats for Your Health Goals 

It may seem counterintuitive, but the key to good health and weight control is consuming healthy fats. Healthy fats, like those found in olive oil, can help you with weight management and even reduce fat accumulation around your waist. 

There are various reasons to choose excellent fats concerning understanding the importance of fat in the diet, such as:


Fat slows the movement of food from the stomach, which can give you the feeling of being full for longer.

That is because the amount and type of food in your stomach lets your body know when it’s had enough, prompting you to stop eating. Therefore, if you keep food in your stomach for a more extended period, you will feel fuller for longer.

Slows Digestion

The presence of fat in a carb-containing meal helps to slow down the digestion process. It may it also reduce the glycemic index of carb when added to it.

As a result, it aids in controlling blood glucose levels, as the slight rise in glucose requires less insulin. Additionally, a slower digestion rate means you will feel full for longer and therefore consume lesser calories. 

Unlikely Storage as Belly Fat

Monounsaturated fats, such as the primary fat found in extra virgin olive oil, are less likely to be stored as belly fat than other types of fats. Therefore, extra virgin olive oil can be considered better than many fats and oils.

Fat Burning Metabolism

When you increase your fat intake, your metabolism adjusts accordingly, enabling you to burn fat more efficiently. Naturally, you still need to burn the fat you consume, but as long as you don’t overeat, this minor adjustment can help you burn fat more efficiently. 

Factors to Consider while Choosing the Best Cooking Oils

Fat Content

it is important to know whether the fat content is saturated, monounsaturated (MUFA), or polyunsaturated (PUFA), MUFA is anti-atherogenic. As a result, it is beneficial even when deposited in arteries. Additionally, MUFA is beneficial to patients who have platelet coagulation.

One study suggests that MUFA (mono-unsaturated fatty acids) can help prevent heart disorders. Foods high in MUFA include olive oil, canola oil, safflower oil, sesame oil, and peanut oil. Additionally, PUFA (polyunsaturated fatty acids) offer Omega 3, which is an anti-inflammatory and can reduce the risk of diabetes and depression. 

Research shows that eating PUFA instead of saturated fat can improve overall health and fitness. One can find it in animal meals such as salmon, tuna, and trout. Furthermore, one can also find PUFA in nuts such as walnuts and seeds such as sunflower seeds and flax seeds.

Smoke Point

Choose an oil with a high smoking point. An oil with a high smoke point remains stable at high temperatures without emitting smoke, oxidising, or generating free radicals.

The Optimal Omega Ratio

Research suggests that the optimal omega-3 to omega-6 ratio should be 1:1. However, oils that contain higher levels of omega-6 can lead to inflammation. It may also increase the risk of developing diabetes, heart disease, or cancer.

Which Oil is Good for Weight Loss

There is no one-size-fits-all solution to weight loss. However, if you are trying to eat healthily, some cooking oils are better for you than others.

Here are some of the best options to consider.

Olive Oil

Extra virgin olive oil is a great way to promote a healthy lifestyle. It contains monounsaturated fat and medium-chain triglycerides, which can help reduce cholesterol levels and aid in weight loss and management. 

Studies have shown that MCTs (medium-chain triglycerides) have the potential to help with weight loss and maintenance. Therefore, adding extra virgin olive oil to your diet can benefit your overall health.

Olive oil is an excellent choice for cooking and weight loss. It comes in varieties of extra virgin and pure. This nutritious frying oil has a high concentration of antioxidants and vitamin E, making it a great addition to many meals.

Olive oil is a tasty and healthy option whether you use it as a salad dressing, blended into pasta or soups, drizzled over pizza or veggies, or baked into desserts. It should be noted that extra virgin olive oil is not used for cooking because of its low smoking point.

Coconut Oil

Coconut oil is an excellent choice for weight loss due to its combination of fatty acids and enzymes that promote a healthy metabolism.

It suppresses appetite and helps you to stay full longer. However one should moderate the consumption of coconut oil for cooking due to its high content of saturated fats for best results. 

The medium-chain triglycerides (MCTs) found in coconut oil increase metabolism, aiding in excess fat burning. Furthermore, the extra calories from coconut oil are not stored as fat, making it a perfect cooking oil for those looking to lose weight.

Rice Bran Oil

Adding rice bran oil to your diet is a real win-win. Research shows that it is high in vitamin E and antioxidants that help speed up metabolism and aid in weight loss and contains monounsaturated fatty acids.

As a result, it can reduce cholesterol levels in the body. Plus, it has a nutty flavour and a high smoke point, making it ideal for stir-fries and deep-fried dishes. 

Produced from rice husks, rice bran oil is something to consider when looking for healthier cooking oil.

Canola Oil

Canola oil is an incredibly healthy oil that is low in saturated fat, known to improve cardiovascular health and aid in weight loss. 

A study found that consuming canola oil daily for four weeks resulted in a reduction of 1.6% in belly fat. This oil is also rich in monounsaturated fatty acids and contains a large amount of omega-3 fatty acids due to its light flavour and high smoke point. Moreover, canola oil is versatile and can be used for cooking, dressing, grilling, sautéing, and other purposes.

Sesame Oil

Sesame oil is a staple in Indian, Asian, and Middle Eastern cooking. It can help keep your blood pressure in a healthy range and help you lose weight. In addition, the polyunsaturated fatty acids in sesame oil can change the amount of leptin in your body. Leptin is a hormone that reduces fat and hunger.

Studies show that sesame oil can lower BMI, waist circumference, body weight, cholesterol, and blood pressure. Incorporate sesame oil into your diet for stir-fries, sesame noodles, marinades for meat or fish, and sauces or dips.

Avocado Oil

Avocado oil is a great cooking and culinary oil packed with benefits. Research shows that it contains good monounsaturated fats and oleic acid, which help reduce belly fat and lower the risk of metabolic syndrome.

Additionally, it enhances metabolism, which is beneficial for weight loss as it quickly turns food into energy. 

Avocado oil can help lower cholesterol levels and provides plenty of potassium and vitamin B. To get started with this oil, consider substituting it for olive oil when roasting. It is perfect for homemade pizzas, salmon, toast, and salads!

The HealthifyMe Note

The type of oil you use for cooking or drizzling over salads can significantly impact your health, heart health, and weight. Although some fats are essential for a healthy diet, no single oil can help you lose weight. For those looking to reduce their weight and eat nutritiously, olive oil, avocado oil, rice bran, and coconut oil are the top choices. Regardless of which oil you use, it is essential to remember that one should consume it in moderation. Your total fat intake should be at most 20% of your daily caloric intake.

The Conclusion

Cooking oils are an important part of Indian cuisine and are essential for overall wellness. However, those trying to lose weight should be more careful when selecting a cooking oil. Moderation is key – even if you choose a healthy cooking oil, drinking too much will not help you reach your weight loss goals. 

HealthifyMe, the world’s leading health-fitness platform, is the perfect solution for those looking for an easy way to support their weight loss journey. With their trained diet and fitness experts, HealthifyMe can help you create a balanced meal plan and improve your lifestyle to reach your desired goals.

The Supporting Reference

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6. Ali, Amanat & Devarajan, Sankar. (2017). Nutritional and Health Benefits of Rice Bran Oil. 10.1007/978-3-319-59011-0_9.

7. Raeisi-Dehkordi H, Amiri M, Humphries KH, Salehi-Abargouei A. The Effect of Canola Oil on Body Weight and Composition: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Adv Nutr. 2019 May 1;10(3):419-432. doi: 10.1093/advances/nmy108. PMID: 30809634; PMCID: PMC6520036.

8. Hamidreza Raeisi-Dehkordi, Mohammad Mohammadi, Fatemeh Moghtaderi, Amin Salehi-Abargouei, Do sesame seed and its products affect body weight and composition? A systematic review and meta-analysis of controlled clinical trials, Journal of Functional Foods, Volume 49,2018, Pages 324-332, ISSN 1756-4646

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About the Author

Mehak holds masters in foods and nutrition from Amity university, Noida. She has a keen interest in public health and nutrition and has been in charge of various projects with milestone NGO. She has worked with people over the globe to bring out the changes in their lives and has always been working towards lifestyle modifications via good dietary practices. According to her a healthy lifestyle is not about the destination but all about the journey.

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