First and foremost, when dealing with Olive Oil and weight control, it is essential to remember that, for all the health benefits Olive Oil contains, it must be consumed in small amounts as it is high in calories (about 120 calories per tablespoon).
More Is Not Always Better When It Comes To Olive Oil
It might seem counter-intuitive to learn that including fat in your diet can actually help you lose weight. According to a September 2003 research report in the British Journal of Medicine, altering Olive Oil for other saturated fats in your diet can help you lose weight.
Moreover, the study included eight overweight men between the ages of 24-49 years and displayed a thorough and clear correlation between the use of Olive Oil in a healthy diet and a reduction in body weight and fat mass.
The remarkable aspect of this study is that the only variable was the substitution of Olive Oil for saturated fats.
The eight men were broken into two groups and for four weeks ate comparable foods with the exception that the first group ate more saturated than unsaturated fats. The first group followed a saturated fat-rich diet based on 24% calories from saturated fat, 13% from monounsaturated fat, and 3% from polyunsaturated fat.
The second group’s diet was revised to include 22% monounsaturated fats, 7% polyunsaturated fats and 11% saturated fats. The second group consumed the same number of calories as the first group, and there was no increase in physical activity in either group.
At nearly the end of four weeks, the men from the second group were lighter and had a lower body-fat index than the men who ate the saturated fats.
There has also been published research reported by the American Diabetes Association in Diabetes Care which specifies that Olive Oil may be beneficial to reducing belly fat and insulin sensitivity.
In conclusion, when researchers fed type 2 diabetic patients different diets - a high carbohydrate diet, or a diet rich in either saturated fat or Olive Oil (Mediterranean diet) - the high carb diet increased abdominal fat compared to the fat-rich diets.
Of the three diets, the diet rich in Olive Oil did best, preventing not only belly fat accumulation, but insulin resistance and a drop in adiponectin.