Whoever starts a diet, the first thing they remove is oil. The logic seems clear: 120 calories per spoon. But Mediterranean countries, where olive oil is consumed daily, have lower obesity rates than most of northern Europe.

Why calories don't tell the whole story

Fats slow stomach emptying and stimulate satiety hormones. A salad with olive oil keeps you full longer than the same salad without it. The practical result: eat less at the next meal and look for less junk food between meals.

Studies that have compared low-fat diets versus Mediterranean diets with olive oil have found similar or better weight loss in the latter group, with higher adherence to the diet. People continue what they enjoy.

Where the mistake is made

Olive oil helps when replacing something. When added to a diet already high in fat and sugar, it adds calories without solving anything. Check the amount with a spoon, not by pouring directly from the bottle.

Practices that work

Measure out two to three tablespoons a day and stick to it
Replace mayonnaise, butter and industrial sauces
Use vegetables and legumes, which add fiber
Avoid the combination with white breads and industrial fried foods

For more context, read the role of olive oil in a healthy diet.

Blood sugar and appetite

Unsaturated fats help stabilize blood sugar after meals. When sugar doesn't spike and drop suddenly, sudden cravings for sweets are reduced. This mechanism helps people maintain a diet for months, not two weeks.

The content here is informative in nature. For a personalized meal plan, consult a nutritionist.