How Much Olive Oil Per Day for Weight Loss?
1–2 tablespoons of olive oil daily is optimal for weight loss when paired with a balanced diet and exercise. Olive oil, especially extra virgin (EVOO), supports weight management by:
- Reducing appetite: Oleic acid promotes fullness, helping control calorie intake.
- Boosting metabolism: Monounsaturated fats enhance fat burning and energy use.
- Improving health: Packed with antioxidants and healthy fats, it aids metabolic health and reduces inflammation.
At 119 calories per tablespoon, portion control is key. Use it for salad dressings, drizzling on cooked foods, or low-heat cooking. Choose high-quality EVOO for maximum benefits, and store it in a cool, dark place to retain its nutrients.
Quick Tip: Measure your olive oil to avoid overuse and integrate it into a Mediterranean-style diet for the best results.
I Ate 2 TBSP of Olive Oil Daily and This Happened To My Body
Why Olive Oil Helps with Weight Loss
Olive oil plays a helpful role in weight management thanks to its unique nutrients and the way it supports metabolism. Unlike many other cooking oils, this golden liquid is packed with components that can help you manage weight in a variety of ways. Let’s dive into the details.
Packed with Healthy Fats and Antioxidants
One standout feature of olive oil is its healthy fat content. It’s loaded with monounsaturated fats (MUFAs) - around 13.5 grams per tablespoon - that are linked to reducing fat storage, especially around the midsection. Research even shows that swapping out saturated fats with MUFAs can support weight loss. For instance, one clinical trial found that replacing soybean oil with extra virgin olive oil (EVOO) led to 80% more fat loss.
Beyond fats, olive oil also retains antioxidants like oleocanthal, which have anti-inflammatory properties. Plus, it provides key vitamins like vitamin E (13% of your daily value) and vitamin K (7% of your daily value). These nutrients not only support overall health but also play a role in weight management.
Promotes Fullness and Better Nutrient Absorption
Olive oil contains oleic acid, a compound that naturally helps suppress appetite. This means you’re more likely to feel satisfied with smaller portions. On top of that, it improves the absorption of fat-soluble vitamins like A, D, E, and K. Unsaturated fats in olive oil are also linked to increased energy expenditure and better fat oxidation, which can further aid in weight loss.
Boosts Metabolic Health
Another way olive oil supports weight loss is by improving metabolic health. It enhances insulin sensitivity, regulates insulin secretion, and helps prevent blood sugar spikes. Studies suggest that replacing saturated fats with MUFAs might even reduce the risk of type 2 diabetes and lower glycated hemoglobin levels by 0.3–2.0%. When your metabolism is functioning well, your body can more effectively burn stored fat for energy instead of holding onto it. This makes olive oil a smart choice for anyone aiming to optimize their weight and health.
Daily Olive Oil Amount for Weight Loss
How much olive oil you should consume daily depends on your personal goals and dietary needs. While olive oil is packed with health perks, finding the right balance is essential to help with weight loss without exceeding your calorie limits.
Daily Amount Guidelines
For most people, 1 to 2 tablespoons of olive oil per day is a good starting point for weight loss. This aligns with the 2020-2025 Dietary Guidelines for Americans, which recommend about 27 grams (just under 2 tablespoons) of added oils daily for a 2,000-calorie diet.
Some studies suggest that consuming 2 to 4 tablespoons daily may offer broader health benefits, including support for weight management. However, for weight loss specifically, sticking to 1–2 tablespoons is often more effective. Dr. Melina Jampolis, a nutrition expert trained at Tufts, supports this approach, emphasizing moderation within a Mediterranean diet.
“The fats in olive oil are very healthy and they can help with insulin resistance, and it’s rich in antioxidants.”
– Melina Jampolis, MD, Tufts-trained nutrition expert
Your ideal amount may differ based on your unique needs, as explained below.
Factors That Influence Your Ideal Amount
Your olive oil intake can vary depending on your activity level, current dietary fat sources, and specific weight loss goals. Adjusting your intake helps balance calories while still benefiting from olive oil’s metabolic advantages.
If you’re aiming for quicker weight loss, sticking to the lower end of the range (around 1 tablespoon) may be more effective. On the other hand, if your focus is on gradual, sustainable weight management, incorporating slightly more could work better. Individual factors, such as how your body processes fats, also play a role.
“For most people, it’s safe in moderation, but those with difficulties digesting fats should be cautious as it may trigger discomfort or diarrhea.”
– Emma Shafqat, Dietitian
Tips to Avoid Overusing Olive Oil
Once you determine your ideal amount, managing portions becomes crucial. Measuring your olive oil instead of eyeballing it can prevent unintentional overuse. Tracking your intake as part of your daily calorie count also helps ensure it fits into your overall plan.
Being selective about when you use olive oil can help keep calories in check. Instead of adding it to every meal, focus on one or two dishes where it makes the most impact. For instance, drizzle it over a salad at lunch or use it for sautéing vegetables at dinner, while skipping it in other meals.
Finally, opt for high-quality extra virgin olive oil to get the most out of smaller amounts. Premium options, like those from Big Horn Olive Oil, are rich in antioxidants and flavor, letting you use less without sacrificing taste or nutritional value.
sbb-itb-4066b8e
How to Add Olive Oil to Your Meals
Incorporating 1–2 tablespoons of olive oil into your meals is easier than you might think. The trick is to find simple ways to include it in your dishes while keeping its health benefits intact and enhancing the flavors you love.
Make Salad Dressings
One of the easiest ways to enjoy olive oil is by making your own salad dressings. This approach allows you to control how much olive oil you use and avoids the additives often found in store-bought dressings. Combine olive oil with acidic ingredients like lemon juice or balsamic vinegar for a flavorful mix that also helps your body absorb fat-soluble vitamins from greens.
A 1:1 ratio of olive oil and vinegar works great. In March 2025, Donna D. from Big Horn Olive Oil shared her go-to combination:
"Equal amount makes the best salad dressing!"
For variety, try infused olive oils. Big Horn Olive Oil's Tuscan Herb Olive Oil pairs perfectly with traditional balsamic vinegar, while their raspberry-infused options add a fruity twist that customers rave about.
Next, discover how to enhance your cooked dishes with olive oil.
Add to Cooked Foods
Drizzling olive oil over cooked foods is a fantastic way to preserve its antioxidants and boost flavor. This method works well with steamed vegetables, grilled proteins, soups, or even roasted potatoes.
Jessica Gavin, a certified food scientist, suggests:
"Use extra virgin olive oil raw when you can by drizzling it over roasted veggies, pasta, pizza, meat, seafood or potatoes, or using it in a homemade vinaigrette to retain more antioxidants and enjoy its floral flavor"
To get the most out of olive oil, add it to warm - not hot - foods. This helps maintain its beneficial nutrients. For dishes that require heat, consider the tips below.
Cook with Olive Oil
Cooking with olive oil is best suited for low to medium heat. With a smoke point of around 375°F, extra virgin olive oil is ideal for everyday cooking. Experts agree that it’s a great option for methods like sautéing.
Sautéing vegetables, in particular, is an excellent choice. Their natural moisture content keeps pan temperatures lower, which helps retain olive oil’s flavors and nutrients. This technique is also a smart addition to weight management, as it preserves olive oil’s bioactive compounds.
Jonathan Deutsch, a culinary arts professor at Drexel University, highlights the importance of temperature control:
"When cooking with good-quality olive oil, the key is unheated or low and slow"
How to Choose the Right Olive Oil for Weight Loss
Not all olive oils are created equal, especially when it comes to supporting your weight loss journey. The type and quality of olive oil you select can greatly impact the health benefits you receive, including how effectively it supports your metabolism.
Choose Extra Virgin Olive Oil (EVOO)
Extra virgin olive oil (EVOO) is the top choice for weight loss because it undergoes minimal processing, preserving its high levels of polyphenols, antioxidants, and monounsaturated fats. These compounds help regulate appetite and reduce the likelihood of overeating. EVOO is typically made through a single cold-press process, which retains beneficial elements like oleic acid.
As registered dietitian Julia Zumpano explains:
"All forms of olive oil are good for us, but extra virgin olive oil is unheated and unaltered by chemicals. It's the closest thing to the pressing of fresh oil".
When shopping, look for labels that specify cold-pressed EVOO, as this ensures minimal heat exposure and maximum polyphenol content. Also, check that the oil’s acidity level is below 0.8% - a key indicator of authentic extra virgin quality.
Check for Freshness and Quality
Once you've chosen EVOO, confirming its freshness is essential to maintain its health benefits. Always check for a harvest date on the bottle instead of relying solely on a "best by" date. Dr. Selina Wang from the University of California, Davis, advises:
"You'll always want to try to buy the most recent harvest".
If no harvest date is available, opt for bottles with the furthest "use by" date from the time of purchase. EVOO generally retains its beneficial properties for 12 to 18 months after harvest.
Pay attention to packaging. High-quality EVOO is often stored in dark glass or metal containers to shield it from light, which can degrade its quality. Be cautious with inexpensive oils labeled "Product of Italy", as they may not guarantee the olives were grown and pressed there. Instead, choose oils that specify a single country of origin.
Amy Keating, RD, from Consumer Reports, offers a tip for identifying quality EVOO:
"Extra virgin oil should taste fresh, with olive fruit flavor, plus some bitterness and pungency - which is a peppery, warm, tingling sensation at the back of your throat".
That slight throat sting is a positive sign, indicating the presence of polyphenols - key antioxidants that give olive oil its health benefits.
Consider Premium Options from Big Horn Olive Oil
After ensuring quality and freshness, premium options can elevate your experience. Big Horn Olive Oil’s Ultra Premium EVOO is cold-pressed within two hours of harvest, locking in antioxidants and flavor. Their offerings, such as the Estate Reserve Ultra Premium EVOO and single-source varieties like Picual and Coratina, focus on fresh harvests and high antioxidant levels.
Julia Zumpano highlights the benefits of EVOO:
"We know that there are quite a lot of health benefits to extra virgin olive oil, in particular. It has been shown to have antioxidants and anti-inflammatory properties, specifically from the types of fat it has".
Big Horn’s commitment to freshness and quality ensures you’re getting olive oil packed with beneficial compounds that support weight management. At $8.99 for their standard premium options, these oils offer the essential markers - fresh harvest, cold-pressing, and high antioxidant content - that help maximize the weight loss benefits discussed here. By choosing premium EVOO, you can feel confident that each serving delivers the nutrients and metabolic support you need.
Using Olive Oil for Weight Loss Success
Adding 1–2 tablespoons of extra virgin olive oil (EVOO) to your daily routine, alongside a balanced diet and regular exercise, can support weight loss efforts. Research indicates that sticking to an olive-oil-enriched diet for at least 12 weeks results in greater weight reduction compared to other diets. The key here is consistency and moderation, as long-term habits yield better results than chasing quick fixes.
To make the most of olive oil's benefits, swap out butter, margarine, or processed vegetable oils with high-quality EVOO in your meals. For example, using olive oil instead of dairy fats, mayonnaise, or margarine not only aids weight management but may also reduce the risk of cardiovascular problems.
Timing and food pairings also play an important role. Adopting a Mediterranean-style eating pattern - rich in fruits, vegetables, whole grains, and lean proteins - enhances olive oil's effectiveness. This approach helps your body absorb fat-soluble vitamins while the monounsaturated fats in olive oil help regulate appetite and curb overeating .
Dr. Mary M. Flynn, a senior research scientist at The Miriam Hospital, highlights olive oil’s broad health benefits:
"When extra virgin olive oil is consumed daily, it affects your heart in several ways, and no other food has this range of benefits".
While olive oil is packed with healthy fats, portion control is essential. Just one tablespoon contains 119 calories and 13.5 grams of fat, which still contributes to your daily caloric intake.
To retain olive oil’s health properties, quality and storage are crucial. Opt for cold-pressed EVOO, as it preserves beneficial compounds, and keep it in a cool, dark place to maintain its potency. Premium options, like those from Big Horn Olive Oil, are particularly rich in antioxidants that can complement your weight loss journey.
Finally, pairing olive oil consumption with regular physical activity can amplify its metabolic benefits. Studies suggest that increasing EVOO intake by just 10 grams per day is linked to a 10% lower risk of cardiovascular events. These small, consistent changes can lead to meaningful health improvements over time.
FAQs
Is it possible to consume too much olive oil while trying to lose weight?
Yes, too much olive oil can interfere with your weight loss goals. While olive oil offers plenty of healthy fats and nutrients, it’s also high in calories - about 120 calories per tablespoon. For most people, limiting intake to 1–2 tablespoons per day strikes a good balance between enjoying its health benefits and managing calorie intake.
Going beyond this amount might lead to consuming more calories than your body needs, which could slow down your weight loss efforts. To get the best out of olive oil, use it sparingly as part of a balanced diet, like the Mediterranean diet. This approach highlights fresh vegetables, lean proteins, and healthy fats, including olive oil, to support overall health.
How does using high-quality extra virgin olive oil (EVOO) impact weight loss efforts?
Using high-quality extra virgin olive oil (EVOO) can play a helpful role in weight loss, thanks to its rich content of monounsaturated fats and antioxidants. These nutrients work together to help control appetite, increase feelings of fullness, and support the body's fat metabolism. This makes it easier to manage calorie intake and stick to a healthy weight.
EVOO is also packed with oleic acid, which has been linked to reducing inflammation and improving metabolic health - two factors that can make weight management more effective. Adding fresh, premium EVOO to a balanced diet, such as the Mediterranean diet, can boost your overall health while supporting your weight loss goals.
How can I use olive oil daily for weight loss without going over my calorie goals?
Incorporating olive oil into your daily meals can help with weight management when used sensibly. Stick to 1 to 2 tablespoons a day - this amount delivers the benefits of olive oil without going overboard on calories.
Here are a few easy ways to add it to your diet:
- Salad dressings: Whisk olive oil with vinegar or lemon juice for a light and zesty dressing.
- Cooking swap: Use olive oil instead of butter or other fats when sautéing, roasting, or grilling.
- Flavor boost: Drizzle it over cooked veggies, soups, or whole grains for a touch of richness.
Opt for high-quality extra virgin olive oil, like those from Big Horn Olive Oil, to enjoy its fresh flavor and health perks while keeping your weight loss journey on track.