There are many ways to prepare multiple types of dishes, and many of them include using oil. It has been told to us that oil is bad and fattening and so we should avoid it at all cost. This isn’t always the case, as many oils can be counted as healthy fats and are actually good for you when used in small doses.
Overuse of these healthy fats can be bad for you in the long run and can sabotage your nutrition, which is why you want to avoid frying your foods, but in small amounts, they can boost your weight loss and help you achieve your goals.
In this post, you’ll learn…
> My favorite oils to cook with that are also healthy
> How not to overconsume food
When cooking food in oil, it is important to know how much oil you should be using and what types, as not all fats are created equal.
When cooking meats and vegetables, I like to stick to use a little bit of oil to give my foods a nice delicious flavor. Plus, if I use the right types of oil, the kind that is considered to be a healthy fat, then I know I am sticking to my nutrition goals, and this will allow me to reach my weight goals even quicker.
Be sure to use my Approved Foods List to figure out which fats you can be using to pair with your food.
Top 3 Cooking Oils
One of my absolute favorite oils to cook with is coconut oil. It has so many benefits, and it gives your food a really nice flavor.When replacing the fats and oils in your diet with coconut oil, you can see many benefits, including to weight loss. The inclusion of coconut oil can actually speed up your metabolism and help you burn fat because they are made up of medium chain triglycerides (1).Using coconut oil has also been shown to boost HDL levels, which is the good cholesterol that we need, especially in women. It has also been shown to has less of an impact on LDL, the bad cholesterol, than butter (2).
Another benefit of using coconut oil as your healthy fat is that it helps reduce hunger and your overall calorie intake, helping you to lose weight. Studies have found that people who ate more coconut oil ate fewer calories during their next meal (3, 4, 5).
Avocado oil is another great option to use when cooking your food as it is rich in healthy fats, unlike most fruits.The majority of avocado oil is made up of a monounsaturated omega-9 fatty acid called oleic acid, which is known to boost heart health by reducing blood pressure (6).Avocado oil can also help in the prevention of type 2 Diabetes and heart disease by neutralizing and reducing the free radicals that are often associated with these diseases (7, 8, 9).
Besides helping to prevent certain diseases, avocado oil can help with nutrient absorption from specific foods. A study published in the Journal of Nutrition found that the inclusion of avocado oil boosts the absorption of carotenoids, which are health promoting antioxidants that help decrease the risk of certain cancers (10, 11).
Olive oil is one of the most commonly used oils and the one that you are probably most familiar with. Although it is my least favorite of these three, I know it is one that you are most likely to have in your cupboard and there are definitely many oils you could be using that are much worse. Olive oil can even be beneficial to weight loss, plus it is really easy to find. Just be sure you are buying extra virgin olive oil, to be sure that it is extracted using all natural methods rather than solvents, treated with heat, or contaminated with cheaper oils to dilute it. These methods can greatly reduce the health benefits that are found in olive oil.
One of the big benefits of olive oil is its ability to protect us against cardiovascular disease by lowering blood pressure, protecting your LDL from oxidative stress, and help prevent blood clotting (12, 13, 14, 15).This boost in heart health has proven to extend the life of people who consume olive oil compared to those who die from heart attacks and strokes.Another great benefit of olive oil is that is can help reduce inflammation due to its high contents of oleic acid and oleocanthal, which works a little like ibuprofen (16, 17, 18, 19).
Olive oil is also very effective for weight loss, and it has been shown in study after study that those who use olive oil see a positive effect on body weight. In fact, studies show that even a diet heavy with olive oil did not lead to obesity or increased weight gain, as you would see and expect with other types of fats (20, 21).
How to Not Over Consume Oils
As mentioned above, while these fats may be beneficial to your health and even contribute to your weight loss, they should be consumed in moderation. Yes, they are healthy, but when you abuse and overuse them, they quickly become unhealthy and you may end up consuming many more calories than you had planned on. I’ve talked to so many people who don’t understand why they aren’t losing weight. They’re eating all the right foods and in the portions they should be, but when I break down how they are preparing those foods, I find that they are adding extra calories by using too much oil. In some cases, people can up to a thousand extra calories every day!
I would recommend buying these oils in sprays so that you are only using the minimum amount. Both the oils and the foods you cook in them should be measured appropriately to avoid overconsumption.
This will help you avoid sabotaging your weight loss goals. This is just one food sabotage you might be committing and you can click here to see what other healthy food sabotages you might be doing by accident. If you don’t know what foods to eat, I suggest you sign up for my email list and get my free Approved Foods List where I give you everything that I eat and what is good for weight loss.
If you don’t know what to eat or how much and need something more dialed and specifically catered to you, then sign up for my Custom Meal Plan and one of my expert nutritionist will put you on a plan where you will have your weight loss designed for you in detail. We will tell you which fat to use and how much.