Losing weight is a challenging task that requires a lot of constant effort to achieve the desired goal. From working out for hours to staying away from your favourite foods, one has to sacrifice a lot to get into shape. Diet plays a crucial role during our weight loss journey. Whole grains, seasonal fruits, and green vegetables are some of the vital foods that help get rid of unwanted fats.
When it comes to oils, many people think they are the biggest enemy of weight loss. However, not all of them fall into that category. In fact, certain oils can be beneficial in your journey towards shedding those extra kilos. When used in moderation, these oils not only provide essential nutrients but also offer unique properties that can promote satiety, boost metabolism, and enhance overall well-being.
When considering weight loss, it is important to note that cold-pressed oils are better than processed or refined oil. Unlike processed or refined oils, they are extracted from fruits, seeds, or nuts using a hydraulic press or mechanical method, without the use of heat or chemical solvents. This gentle extraction process helps preserve the natural properties and nutrients present in the source ingredient, making them more beneficial for weight management.
So, here are five healthy oils that can become a part of your weight loss journey:
Olive Oil
Rich in monounsaturated fats, olive oil reduces cholesterol levels and aids weight loss. The antioxidants found in olive oil, such as polyphenols, are also beneficial in reducing inflammation and protecting against oxidative stress. This oil can enhance the flavour of salads, vegetables, and grilled dishes, making it a versatile and healthy choice.
Coconut Oil
Coconut oil is a great choice for your weight loss diet. According to Medical News Today, it contains medium-chain triglycerides (MCTs), which are easily digested and quickly converted into energy by the body. Unlike long-chain fatty acids, MCTs are less likely to be stored as fat. Moreover, coconut oil can help curb appetite and increase feelings of fullness, potentially reducing calorie intake. You can use coconut oil for cooking all your vegetables and also add it to your salads.
Rice Bran Oil
Rice bran oil is a popular choice for weight loss due to its unique properties. Extracted from the outer layer of rice grains, this oil is rich in antioxidants, vitamins, and healthy fats. It contains oryzanol, which helps boost metabolism and reduce cholesterol levels. This oil is ideal for various cooking methods, including frying and baking, without compromising its nutritional value.
Canola Oil
Made from the seeds of the canola plant, this oil is low in saturated fat, and it is very good for heart health. Canola oil is rich in omega-3 fatty acids and has a favourable omega-6 to omega-3 ratio. These essential fatty acids help regulate metabolism and reduce inflammation, aiding in weight loss. Its mild flavour makes it a versatile and healthy choice for salad dressings and sautéing vegetables.
Sesame Oil
Sesame oil, known for its distinct nutty flavour, can be another valuable addition to your weight loss journey. Packed with essential fatty acids, this oil supports a healthy metabolism that can help reduce body fat. Its high content of antioxidants and vitamins aids in detoxification and promotes overall well-being. You can use sesame oil in your cooking and salads to enjoy its weight loss benefits.