Best Oils for Weight Loss?

Published: 09:38AM 27 March 2023

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Jayti Shah

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When it comes to weight loss, most people think of exercise and diet changes. However, using the right oils in moderation can also aid in weight loss. The right oils can help boost metabolism, reduce inflammation, and suppress appetite. In this blog, we will discuss the best oils for weight loss, their advantages and disadvantages, and some recommendations on how to use them effectively.

Benefits of using oils:

  1. Boost Metabolism: The right oils can help boost metabolism and aid in weight loss. Oils such as coconut oil contain medium-chain triglycerides (MCTs) that are easily converted to energy by the body, which can help increase metabolism. According to a study published in the Journal of Nutrition and Metabolism, MCTs can help increase metabolism by up to 5%.
  2. Suppress Appetite: Oils such as olive oil and coconut oil help reduce appetite and increase the feeling of fullness. This can help reduce calorie intake and aid in weight loss. According to a study published in the International Journal of Obesity, consuming olive oil can increase the feeling of fullness and reduce calorie intake.
  3. Reduce Inflammation: Many oils contain antioxidants that help reduce inflammation in the body. Inflammation can contribute to weight gain, so reducing inflammation can aid in weight loss. According to a study published in the Journal of Clinical Endocrinology and Metabolism, consuming oils rich in polyunsaturated fatty acids can reduce inflammation and improve insulin sensitivity.

Below are some top choices to consider when it comes to using oils for weight loss:

Olive Oil

  1. Healthy fats: Olive oil is a good source of healthy monounsaturated fats that can help you feel full and satisfied, reducing the likelihood of overeating or snacking on unhealthy foods.
  2. Reduced inflammation: Chronic inflammation can contribute to weight gain and other health problems. Olive oil contains compounds that can help reduce inflammation in the body, potentially aiding in weight loss.
  3. Improved metabolism: Some studies suggest that consuming olive oil may improve metabolism and increase calorie burning, potentially supporting weight loss.
  4. Lower calorie intake: Using olive oil as a replacement for other oils or fats in cooking and food preparation can help lower overall calorie intake, which is essential for weight loss.

Rice Bran Oil

  1. Antioxidants and vitamin E: Rice bran oil contains high levels of antioxidants and vitamin E, which may offer some health benefits, but there is limited evidence specifically linking these nutrients to weight loss.
  2. Mixed evidence: Studies on the effectiveness of rice bran oil for weight loss have produced mixed results. While some studies suggest it may have potential benefits, more research is needed to confirm these findings.
  3. Potential mechanisms: Some research has suggested that compounds in rice bran oil may help increase fat burning, reduce inflammation, and improve insulin sensitivity, all of which could potentially support weight loss.

Groundnut Oil

  1. High in healthy fats: Groundnut oil is a good source of healthy monounsaturated and polyunsaturated fats that can help reduce inflammation and support weight loss.
  2. May help reduce appetite: Some studies suggest that consuming groundnut oil may help reduce appetite and calorie intake, potentially supporting weight loss efforts.

Coconut Oil

  1. High in medium-chain triglycerides (MCTs): Coconut oil is rich in MCTs, which are metabolized differently than other types of fats and may help boost metabolism and increase feelings of fullness.
  2. Calorie-dense: Like all oils, coconut oil is calorie-dense, with 1 tablespoon containing around 120 calories. Therefore, it's important to use it in moderation as part of a balanced diet.
  3. May help reduce appetite: Some studies suggest that consuming coconut oil may help reduce appetite and calorie intake, potentially supporting weight loss efforts.


The type of oil you choose to use in your cooking or for your salads can have a significant impact on your health, heart health, and weight. While fats are necessary for a healthy diet, no single oil can help you lose weight on its own. For those looking to reduce their weight while eating nutritiously, the best options include olive oil, groundnut oil, rice bran oil, and coconut oil.

It's important to keep in mind that regardless of which oil you use, moderation is key. Your total fat intake should not exceed 20% of your daily caloric intake. Cooking oils play a vital role in Indian cuisine and are essential for overall wellness. However, those who are trying to lose weight should be more careful when selecting a cooking oil.

It's crucial to remember that even if you choose a healthy cooking oil, excessive consumption will not help you achieve your weight loss goals. In summary, choose your oils wisely, consume them in moderation, and make sure to incorporate them into a healthy and balanced diet.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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  1. Lockyer, S., & Stanner, S. (2016). Coconut oil - a nutty idea?. Nutrition Bulletin, 41(1), 42-54.
  2. Assunção, M. L., Ferreira, H. S., dos Santos, A. F., Cabral Jr, C. R., & Florêncio, T. M. (2009). Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids, 44(7), 593-601.
  3. Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews, 74(4), 267-280.
  4. Shahidi, F., & Zhong, Y. (2010). Lipid oxidation and improving the oxidative stability. Chemical Society Reviews, 39(11), 4067-407.
  5. Schwingshackl, L., & Hoffmann, G. (2014). Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. Nutrients, 6(11), 4792-4810.


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