When you think about losing weight, the first thought that likely crosses your mind would be, ‘I need to cut out all the fat from my diet.’ Over the decades, we have become conditioned into believing that fat is an enemy for weight loss. However, that is far from being true.
In fact, not only fat not the enemy, it is a necessary component required by the body for it to function properly and lose weight in a healthy and sustainable manner. The right kinds of fats and oils help boost your metabolism, reduce hunger while also speeding up the absorption of nutrients in your body.
The important to remember is that not oils are created equally. Hence, they all affect your body and health in a different manner. If you take a look at the oil aisle at your local grocery store, just the number of different types of olive oil can confuse you enough to not want to delve into it deeper and just whatever you’ve been using since forever. To add to that, there are all these different types of coconut oil, mustard oil, canola oil, walnut oil, etc.
In order to set yourself on the right path towards weight loss, you need to clear your confusion about all these different oils and understand how they affect your weight loss process.
Following is a list of the best oils that you can help boost your weight loss, as well as ways in which you can incorporate it into your diet.
Although it may not be the most appetizing oil you can get your hands on, flaxseed oil is actually the best when it comes to weight loss. Also known as linseed oil, it contains ALA, which is an essential omega-3 fatty acid. Getting a proper amount of omega-3 fatty acid in your diet ensures a healthy weight maintenance while also potentially reducing the risk of heart disease by reducing inflammation and promoting blood vessel health. Flaxseed oil can also be applied topically to fight carpal tunnel syndrome.
However, heating flaxseed oils can result in it losing all of its essential nutrients and resulting in a dish that may taste burnt or rancid. Instead, you can use it as a drizzle over salads, pastas and soups. It can also be used in place or olive or mayo when making sauces, tuna salads and pestos.
All the hype around olive oil isn’t for nothing. It is loaded with polyphenols and antioxidants, which can help battle many diseases such as osteoporosis, cardiovascular ailments, brain deterioration, and several types of cancer including breast cancer. It is rich in monounsaturated fat that helps lower cholesterol. Extra virgin olive oil may increase levels of serotonin; a hormone that is associated with satiety. All of these make olive oil a healthy addition to your diet, while it is also one of the best oils for weight loss.
Extra virgin olive is not suitable for cooking, as it has a low smoke point and burns easily. However, its robust flavor can add a new dynamic of taste to salads, vegetables, sandwiches, and cooked dishes such as pasta. For the purpose of cooking, light or pomace olive oil is suitable.
Coconut oil is extracted from the meat of fresh coconut and is a great source of medium-chain triglycerides (MCT) saturated fat. It is perhaps the only source of saturated fat that isn’t bad for you as it doesn’t raise your cholesterol level. Being an MCT, it is more likely to get used for energy as soon as it is consumed rather than being stored in the body as a blubber. This makes coconut oil a very effective oil for weight loss.
Coconut oil also has a high smoke point. This makes it suitable for almost all kinds of cooking. You can use it to makes eggs, stir fries, sautés, etc. It is a great substitute for butter in just about anything, including baked goods, cookies and pancakes. If you opt for the extra-virgin kind (which is always recommended for coconut oil), you can also use it as a salad dressing or drizzle over homemade baked potatoes, and can also be added to bulletproof coffee. Its tropical flavor can add a burst of flavor to almost anything.
Another oil that can only be used in certain ways, has great benefits when it comes to weight loss and overall health. Walnut oil has a rich and nutty roasted flavor and is rich in polyunsaturated fatty acids. This can help increase diet-induced calorie burn as well as the body’s resting metabolic rate (the calories that are used up to keep our heart pumping and body running even when we aren’t doing anything). Additionally, walnuts have more omega-3 fatty acids as compared to any other nuts. Since walnut oil is always cold pressed, almost all of the nut’s original nutrient content gets delivered in it.
Walnut oil does not do well under heat. Therefore, it should not be used for cooking or baking purposes. However, its nutty flavor can b a great addition to any salad dressing. One great recipe is to mix it with olive oil, sherry vinegar, cumin, salt and pepper to make tangy and rich tasting salad dressing. You can also take a tablespoon of walnut oil on its own on a daily basis if you are just consuming it for the health benefits. However, remember to not go overboard, as it can be fattening in excess.
The oil extracted from avocados can be the super food you need in your diet if used for the right reasons. Made from pressed avocadoes, this oil can ward off hunger and may also help improve cholesterol. This is because it is rich in monounsaturated fats that are heart-healthy. It contains a significant amount of potassium that can help reduce bloating. Vitamins B and E can also be found in avocado oil.
Avocado oil has a mild nutty taste and a high smoke point. This makes it perfect for almost anything you’d like to add it to. The only drawback is that avocado oil is a bit on the expensive side. However, if you’re willing to spend on it, even just on occasions, there are endless possibilities of what you can do with it. It is one of the very few oils that can be used for deep frying without compromising too much of the food’s nutrition. (however, if your goal is to lose weight, then it is better to keep fried food at bay.) It can be used for any type of cooking including sautéing, stir frying, roasting, etc. It can also be swapped for fat in baking, or it can be used raw as a drizzle over bread, pizzas or as an ingredient in various sauces or dressings. There is literally nothing that you cannot do with avocado oil.
When it comes to health and weight loss, canola oil’s reputation . However, there aren’t many sources that can back these claims against the oil. Derived from the seeds of a plant in the broccoli family, canola oil has an almost perfect 2.5:1 ratio of moega-6 to omega-3 fatty acids. According to a study, people who managed to achieve a dietary ratio similar to that have has a better chance at arthritis, asthma, and even cancer much more efficiently. Since it is also rich in alpha-linolenic acid (ALA), it can play a role in the maintenance of body weight.
Canola oil is one of the best options for everyday cooking. It is very affordable, has a mild, almost neutral flavor, and can tolerate high levels of heat. Therefore, it can be used in all kinds of cooking where you don’t want the flavor of the oil affecting the dish. However, it isn’t suitable to be consumed raw due to the heating process that it undergoes in order to be extracted.
·Rice Bran Oil
Rice bran oil is extracted from risk husk and is a rich source of vitamin E, as well as, an antioxidant known as y-oryazanol. It is rich in monounsaturated fatty acids, which can help reduce the levels of cholesterol. This can additionally help boost weight loss while also reducing the risk of cardiovascular disease.
Rice bran has a subtle taste that doesn’t overpower the dish. However, it does have a nutty, earthy flavor that can enhance the flavor of the dish if used appropriately. It also has a relatively high smoking point, which makes it ideal for frying as well as baking.
A monounsaturated fat known as oleic acid (OEA) is found abundantly in peanut oil. This component can help boost weight loss by reducing appetite. Additionally, the University of California concluded through their research that peanut oil could boost memory as well.
Peanut oil has a very high smoke point, and can is ideal for high-heat tasks such as wok-cooking and even stir frying. It can also be used for deep frying purposes, but shouldn’t be consumed that way too often. However, peanut oil is not suitable for raw consumption, so it shouldn’t be added to salad dressing or drizzles.
A staple in the Asian, Indian and Middle Eastern cuisines, sesame oil can contribute in reducing body mass and body weight. It contains polyunsaturated fatty acids that influence the levels of leptin in the body. Leptin is the hormone responsible for reducing appetite as well as fat deposits in the body. Additionally, it can help maintain healthy blood pressure and improve cholesterol.
Roasted sesame oil has a high smoking point, which can be used for high-heat cooking. However, the extra virgin sesame oil shouldn’t be heated, and only be used as salad dressings and drizzles. Since both the kinds have relatively similar make up of nutrients, using either one will have the same benefits.
·Macadamia Nut Oil
The problem with this oil is that it isn’t available as abundantly as one would like, and you will have to hunt around in specialty stores to find it. However, if you do end up finding a store where this oil is available abundantly, then this may be the healthier oil you can get your hands on. This bold and buttery oil has a very high percentage of omega-3 fatty acids. About 84% of the fat content in macadamia nut oil is monounsaturated. Additionally, it is also a great source of phytosterols, which is a plant-derived compound associate with a decreased risk of cancer. Overall, including it in your diet can result in sustained weight loss over time.
Macademia nut oil has a medium smoke point. This means that it can be used for cooking, baking and stir frying, as long as it isn’t heated too much. It can also be consumed raw over salads and breads. A sneaky way to add this into your diet is by tossing some slices of sweet potatoes with this oil and bake it at 350 degrees for about 20 minutes until crispy.
However, it is important to remember that just consuming these oils will not help you magically lose weight. Sustainable weight loss is a journey that involves a lot of changes in life styles. Adding these oils to your diet should just be one of the aspects of this journey.
Ideally, about 20 to 30% of your daily calories should be coming from fat. So make sure you don’t surpass that ratio, as an excess of fat can hinder your weight loss. It is also important to keep a count of the calories you are consuming on a daily basis to ensure that you aren’t taking more calories that you need.
Eating right is the key to weight loss. And make sure you’re getting the right fat in your diet is just as important as taking care about the health and nutrition that you are getting from your food.