Weight Management. The Surprising Fat That Supports Weight Loss

It Has Been Shown That...

extra virgin olive oil (EVOO), despite being calorie-dense, does not contribute to weight gain when used as part of a balanced diet. In fact, several studies suggest EVOO may help regulate appetite, promote fat metabolism, and reduce the accumulation of abdominal fat—especially when included in Mediterranean-style eating patterns.

What It Means for You

Eating fat doesn’t make you fat—especially when it’s the right kind. EVOO is one of the healthiest fats you can use to feel full, stay energized, and support a healthy metabolism.

Instead of triggering cravings or storing as belly fat (like many refined oils), EVOO helps you feel satisfied sooner and for longer. It encourages your body to use fat for energy more efficiently and may even help reduce harmful visceral fat.

When weight management feels confusing, EVOO can be a simple, real-food tool that makes meals more filling, more flavorful, and less likely to send you back for seconds.

What Clinical Science Says

Here’s how EVOO supports healthy weight regulation:

• Promotes Satiety and Appetite Regulation
  Oleic acid, the main fat in EVOO, increases production of satiety hormones like GLP-1 and oleoylethanolamide (OEA), helping reduce overall calorie intake.
• Modulates Fat Metabolism
  Polyphenols like hydroxytyrosol may improve mitochondrial efficiency and increase fat oxidation—helping the body "burn" fat rather than store it.
• Reduces Visceral Fat (Belly Fat)
  EVOO has been associated with reduced central adiposity (fat around the waist), which is a major risk factor for chronic diseases.
• Stabilizes Blood Sugar
  Stable blood sugar = fewer cravings, less fat storage, and more energy. EVOO supports this by slowing carbohydrate absorption and reducing insulin spikes.
• Mimics Actions of Fat-Loss Therapies
• Oleic acid: Similar to satiety-enhancing medications.
• Polyphenols: Comparable to metabolic enhancers and lipase inhibitors.

Clinical Evidence

• Romaguera et al., 2010
  Reviewed studies on Mediterranean dietary patterns and found a consistent association between EVOO consumption and lower body mass index (BMI).
  Obesity Reviews, 12(11), 1095–1106.
  [DOI: 10.1111/j.1467-789X.2010.00743.x]
• Estruch et al., 2013 (PREDIMED Substudy)
  A Mediterranean diet with EVOO led to modest but significant reductions in waist circumference, even without calorie restriction.
  Annals of Internal Medicine, 158(1), 1–9.
  [DOI: 10.7326/0003-4819-158-1-201301010-00003]
• Mena et al., 2019
  Showed that high-phenolic EVOO improved lipid metabolism and lowered weight gain in animal models fed a high-fat diet.
  Nutrients, 11(3), 574.
  [DOI: 10.3390/nu11030574]
• Kastorini et al., 2011
  Meta-analysis showed that Mediterranean diets rich in EVOO were associated with greater reductions in body weight and central fat than low-fat diets.
  Journal of the American College of Nutrition, 30(5), 357–365.

Try This at Home

EVOO makes healthy eating more delicious—and satisfying:

• Use EVOO instead of creamy dressings or sauces that are often loaded with hidden sugars and refined oils.
• Drizzle over roasted vegetables, whole grains, or bean salads to add richness and satiety.
• Start your day with a small spoonful of EVOO mixed with lemon and warm water—it’s a Mediterranean tradition for digestion and energy.

The key? Don’t fear fat—just choose the right kind.

Other Helpful Habits

EVOO works best when paired with habits that support a healthy metabolism:

• Focus on food quality over calorie counting. Whole, nutrient-rich meals keep you fuller longer.
• Eat slowly and mindfully. The slower you eat, the sooner you’ll feel full. EVOO adds flavor that encourages slower, more satisfying meals.
• Incorporate resistance training and walking. Muscle burns more calories at rest, and EVOO helps preserve lean tissue during fat loss.
• Stay hydrated. Dehydration can mimic hunger—pair EVOO-rich meals with herbal teas or water.