Weight loss remains a constant concern for those striving for a healthy lifestyle. With the abundance of weight loss diets, exercise regimens, and dietary supplements available, it can be challenging to discern their effectiveness. Yet, a frequently overlooked aspect of weight loss revolves around the choice of oils we incorporate into our diets. Yes, you heard that right!
Healthy fats are an important component of our cell wall and various hormonal activities like insulin sensitivity and thyroid functioning. If your cell wall is healthy, the right hormones can enter the cells, leading to better metabolism and eventually healthy fat loss. The type of oil used in cooking plays a pivotal role in your weight loss journey. To know more about it we spoke to Manpreet Kalra, Dietitian and Founder - Rebootgut Healthcare Pvt. Ltd.
The Significance of Oil in Weight Loss
"Oil has a complex relationship with weight loss. Oils can impact weight loss differently. The impact hinges on the type of oil and the method of consumption," Kalra.
She said that oils high in unsaturated fats, such as virgin olive oil, are rich in omega-3 fatty acids, which leads to an increase in metabolism and further aid in weight loss. "Moderate consumption as part of a balanced diet is key. These oils can enhance the feeling of fullness and aid in reducing overall calorie intake, ultimately leading to weight loss," she added.
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According to Kalra, "Processed oils, such as sunflower oil, saffola oil, or the ones that we find in chips and other junk foods increase the inflammation in the body and disrupt hormonal functioning leading to weight gain. Unsaturated fats in oils like virgin olive oil can have the opposite effect and may promote weight loss," said the expert.
"Processed oils are typically solid at room temperature. They have a high-calorie density, meaning that even small amounts can add a significant number of calories to the diet," she added.
"Cooking and preparation play a role in determining the impact of oil on weight loss," she highlighted. Citing examples, she said that using virgin olive oils as salad dressings is always better than using olive oil for cooking, as heat destroys its nutritional properties.
The expert said that while moderation is the first key to using oil for weight loss, the second key is making informed choices regarding the types of oils consumed.
Advantages of Using Oils High in Unsaturated Fats
"Unsaturated fats found in oils, such as olive, peanut, or sesame oil, can aid in weight loss. These oils can reduce abdominal fat, regulate insulin levels, increase satiety, boost metabolism, and encourage healthier eating habits. They also serve as healthier replacements for saturated and trans fats," said Kalra.
She added that oils high in unsaturated fats, like olive oil, can lower the risk of chronic diseases by reducing belly fat. She highlighted that unsaturated fats in oils also contribute to overall health.
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She added that replacing unhealthily saturated and trans fats with unsaturated fats can help reduce overall calorie intake and support weight loss efforts. "Unsaturated fats are slow to digest and can help increase feelings of fullness and satiety, reducing overall calorie intake and promoting weight loss," she suggested.
"Unsaturated fats can enhance insulin sensitivity and maintain blood sugar levels. This is crucial for managing weight and preventing type 2 diabetes," she added.
She suggested that incorporating unsaturated fats into a healthy diet can help promote healthy eating habits, making it easier to stick to a weight loss plan and achieve desired results. "Unsaturated fats contribute to sustaining a healthy metabolism, a critical factor in weight management and preventing weight gain," she added.
The Risks of Consuming Oils High in Saturated Fats
Consuming oils high in saturated fats can elevate cholesterol levels, increase the risk of heart disease and obesity, and contribute to inflammation, insulin resistance, and a sluggish metabolism, hindering weight loss efforts. It is imperative to limit or avoid saturated fats in favour of unsaturated fats for optimal health and effective weight management.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
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