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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

The Best Cooking Oils for Weight Loss

It may surface confusion to believe a type of fat even lies in the same ballpark as weight loss... But despite oils being calorically dense, oils may actually assist in dropping unwanted pounds. Hit a weight loss home run with these best cooking oils!


Before identifying healthy cooking oils for weight loss, it is imperative to keep one concept in mind: oils are calorically dense no matter what the type.

On average, one tablespoon of oil packs on an additional 120 calories. And since weight loss largely occurs when calories out exceed calories in, it is critical to stay mindful of portions and servings. 

Interestingly, though, most nutrition experts agree adding healthy oils to foods may help increase satiety or feelings of fullness, thus reducing the risk of overeating.

The Best Cooking Oils for Weight Loss

From olive oil to seed oil, these healthy cooking oils for weight loss also provide some pretty impressive health properties and benefits:

Olive Oil

Olive oil is one of the most popular oils, even one of the best healthy cooking oils for weight loss! The oil is rich in monounsaturated fat, a type of fat shown to reduce cholesterol levels and reduce after-meal blood sugars

The versatile flavor makes it adaptable to a wide mix of foods, including incorporating into salad dressings or for baking chicken.

Canola Oil

Like olive oil, canola oil is largely used in cooking but for good reasons! Canola oil features a high smoke point, thus retaining its quality even when brought to a high temperature. 

While it contains lesser amounts of antioxidants compared to olive oil, it features beneficial alpha-linolenic acid, a kind of omega-3 fatty acid. 

Alpha-linolenic acid has been suggested to display anti-inflammatory properties that may benefit rheumatoid arthritis, inflammatory bowel disease, and cardiovascular disorders.

Coconut Oil

To further the confusion of weight loss and fat intake, the saturated fat-containing coconut oil lands itself on the list! 

Despite the stigma regarding saturated fat and poor health, coconut oil is a valuable source of medium-chain triglycerides (MCTs). Unlike long-chain triglycerides, it is thought MCTs are not stored in the fat cells (also known as adipocytes). 

Additionally, small research studies have shown the intake of coconut oil has lead to slight weight loss and provides some additional surprising health benefits

Tea Seed Oil

Though not as widely used or popularized as the oils mentioned above, it certainly should not go unnoticed. 

Also known as camellia oil, tea seed oil is extracted from the seeds of tea plants. Like green tea, tea seed oil displays powerful antioxidant properties that may protect against aging and reduce LDL (or "bad") cholesterol and triglyceride levels. 

The high smoke point coins it as one of the best oils to cook with for weight loss!

Using Healthy Cooking Oil for Weight Loss

But when it comes to weight loss and optimizing health, the consumption of oil may only lead you to first base. The home run-winning advice is to not only fixate on fat and oils, but to explore the total playing field. 

Weight loss largely follows when implementing a nutritious diet filled with whole grains, fresh produce, lean proteins, and healthy fats and oils., while exercise can further assist in weight loss! 

Utilizing a meal delivery service can help ensure meals are balanced to assist in weight loss goals and root you on throughout your entire journey!

Written By Sydney Lappe, MS, RDN. Published on April 17, 2017. Updated on February 19, 2019.


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