Olive or coconut? What are the best cooking oils for weight loss?

Trying to lose weight and not sure which oil to use when on a healthy eating plan? Here are the healthiest cooking oils to help shed unwanted fats.
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Pouring some oil into the pan before throwing our dinner in is something we don’t even think twice about. Using oil to cook is like using salt and pepper to season, an obvious thing to do to make our meal taste the best it can.

While eating the right foods and keeping active will keep weight at bay, cooking with the right oils can also assist while on a healthy eating plan!

olive oil

According to a study published in the British Journal of Nutrition, switching from a diet high in saturated fat to one high in mono-unsaturated fat may help your weight even if you don’t eat fewer calories.

Read on to discover the following:

  • the two healthiest cooking oils for weight loss
  • other healthy oils for cooking
  • a weight loss program for mums

Jump ahead to find out more:

The 2 best cooking oil for weight loss

As oils are fats, there is no one oil that can magically make you lose weight. However, there are oils that you can use while on a healthy eating plan to cook with that are better than others.

Many of our Healthy Mummy recipes use oil as we believe incorporating healthy fats into our diet is positive for weight loss and weight management.

According to Nutritionist and Physiologist Ritesh Bawri, “The best cooking oil for weight loss is ghee or olive oil. Both have a high smoking point (the temperature at which it smokes) which makes them ideal for cooking.”

Extra virgin olive oil, a classic staple in most kitchens and for a good reason, contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids. Extra virgin olive oil is also loaded with antioxidants.

Ghee is clarified butter. While ghee is made from butter, the milk solids and impurities have been removed. Ghee is rich in both K2 and CLA (Conjugated Linoleic Acid) – an antioxidant with anti-viral properties. Not to mention ghee stimulates the secretion of gastric acid, which therefore assists the digestive system – and the better the digestive process, the more weight loss potential.

Hey, if Kourtney Kardashian uses it….it must be doing something good!

coconut oil

Other oils that are good for cooking when trying to lose weight

Here are the other healthy cooking oils for weight loss that you should try today:


Canola oil is relatively low in saturated fat and has a high amount of omega-3 fatty acids (compared to other oils). Omega-3 fats lower blood pressure and heart rate.

Additionally, canola oil contains mono-unsaturated fats, which promote weight loss and minimise the risk for heart disease.

Peanut oil

This oil has a high smoking point, making it ideal for cooking. Loaded with a monounsaturated fat called oleic acid (OEA), peanut oil has the potential to help reduce appetite and promote weight loss.

Sunflower seed

Sunflower oil also has a high smoking point making it ideal for all types of cooking. Primarily made up of polyunsaturated fat, a “good” fat that has benefits linked to heart health. Sunflower oil provides more vitamin E than any other vegetable oil. Vitamin E boosts immune system function.

Coconut oil

A favourite of The Healthy Mummy, coconut oil is rich in saturated fats, which convert into energy more easily than other types of fat. Check out the top 5 benefits of coconut oil here.

If you love extra virgin coconut oil, then try these energy-boosting coconut, oat and cinnamon bliss balls (pictured below).

Energy boosting coconut, oat and cinnamon bliss balls

For more delicious Healthy Mummy recipes, check out our healthy and delicious snack recipes on our website.

Are you ready to become a Healthy Mummy? Join the 28 Day Weight Loss Challenge

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and well-being – our 28 Day Weight Loss Challenge is an awesome program to check out.

Join our community of thousands of other mums losing weight the healthy way by signing up to our 28 Day Weight Loss Challenge. Read their fabulous weight loss stories here.

As part of the 28 Day Weight Loss Challenge, you receive:

  • An online fitness challenge or routine that is customisable to suit any body type, from fullbody workouts to quick fitness routines that target specific areas for fat loss.
  • Support from other mums, as well as advice from experts, will help you every step of the way.
  • A range of recipes designed by our nutritionists that are suitable for all eating habits, including vegan, keto diet, food intolerance or allergies, to help you meal prep.
  • The My Coach feature in the app offers fitness tips, advice, encouragement, support and more to help you every step of the way.

Sign up to the 28 Day Weight Loss Challenge, join the Facebook Group and download the app from the app store to get started towards your fitness goals today.




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