3 cooking oils that will help you lose weight

Oil is a vital part of cooking, especially in India where we cannot imagine preparing any dish without oil. If you are trying to lose weight, cooking with any oil can be tricky as most of them are high in saturated fats. Switch to oils that contain unsaturated fatty acids that will not only boost your weight loss efforts but also increase your nutrient intake.  Here is how you can choose the right cooking oil.

Rice bran oil

Rice bran oil has been popular as a healthy source of monounsaturated and polyunsaturated fats, both of which can have a positive effect on your weight loss goals. In addition, the oil contains significant amounts of the antioxidant oryzanol which increases your metabolism. The high levels of oryzanol in rice bran oil have also been shown to reduce the LDL (Low-Density Lipoprotein) levels or levels of bad cholesterol in your body. You can use rice bran oil for preparing any dish except for the ones that require deep frying at high temperatures. Is rice bran oil is healthier than sunflower oil? Here’s the difference.

Extra virgin olive oil

According to well-known dietician, Neha Chandna, the composition of both olive and rice bran oils can be beneficial for weight loss. Olive oil is rich in monounsaturated and polyunsaturated fatty acids that are a much healthier choice than saturated fats found in other cooking oils. According to a study, the polyunsaturated fatty acids can improve the metabolic rate in moderately obese people [1]. Antioxidants in olive oil are beneficial to bolster your metabolism and keep your weight in-check. Apart from this, the oil can also keep you full for longer, reducing hunger pangs.  The monounsaturated fatty acids present in extra virgin olive oil have also been associated with lowered risk of cardiovascular disease. Neha suggests adding 2-3 tablespoons of extra virgin olive oil in your diet to keep your weight in-check. Here are more reasons why olive oil is extremely good for your health.

Coconut oil

Certain proponents in coconut oil have been touted well for both weight loss and digestion. This oil contains medium chained triglycerides that can be readily used as a source of fuel by your body. Coconut oil is thermogenic in nature, which means that it is broken down easily by your body, speeding up both the metabolic and fat burning processes. More interestingly, the medium chained fatty acids in coconut oil keep you full for longer. According to a study, coconut oil can be a useful tool for body  fat mass management in obese people [2]. Another study published in Journal Lipids says coconut oil helps in losing weight around the belly in women [3]. Also, try these 10 yoga poses for a flat tummy.

It’s important to keep in mind that whichever oil you choose to consume, your overall fat intake should be around 20 percent of your total calorie intake. Click here to know how much oil should you consume in a day.

For healthy weight loss, focus on eating an overall healthy diet and increase your physical activity.

You may also like to read:

• Top 5 myths about cooking oil
• Mustard oil or groundnut oil- which is healthier?

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References:

[1] Kriketos AD, Robertson RM, Sharp TA, Drougas H, Reed GW, Storlien LH, Hill JO.Role of weight loss and polyunsaturated fatty acids in improving metabolic fitness in moderately obese, moderately hypertensive subjects. J Hypertens. 2001 Oct;19(10):1745-54. PubMed PMID: 11593093.

[2] Han JR, Deng B, Sun J, Chen CG, Corkey BE, Kirkland JL, Ma J, Guo W. Effectsof dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects.Metabolism. 2007 Jul;56(7):985-91. PubMed PMID: 17570262.

[3] Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. doi:10.1007/s11745-009-3306-6. Epub 2009 May 13. PubMed PMID: 19437058.

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