When people start a diet, the first thing they cut is oil. The logic seems clear: 120 calories per spoonful. Yet Mediterranean countries, where olive oil is eaten every day, have lower obesity rates than most of northern Europe.

Why calories don’t tell the whole story

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

Studies comparing low-fat diets with Mediterranean diets rich in olive oil have found similar or better weight loss in the second group, with better adherence to the diet. People stick with food they enjoy.

Where people go wrong

Olive oil helps when it replaces something. When it is added to a diet already high in fat and sugar, it adds calories without solving anything. Measure it with a spoon instead of pouring straight from the bottle.

Habits that work

Measure two to three tablespoons a day and stick to that
Replace mayonnaise, butter and industrial sauces
Use it on vegetables and legumes, which add fibre
Avoid pairing it with white bread and industrial fried food

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

Blood sugar and appetite

Unsaturated fats help stabilise blood sugar after meals. When blood sugar doesn’t spike and then crash, sudden cravings for sweets decrease. This mechanism helps people keep to an eating plan for months, not just for two weeks.

This content is for information only. For a personal eating plan, consult a nutritionist.