Eating extra calories from olive oil may prevent weight loss.
While eating olive oil in moderation may improve your heart health, eating too much of it can interfere with your weight loss efforts, according to MayoClinic.com. It's challenging to create the energy deficit needed for weight loss when you eat a large volume of oil. You can also quickly consume more oil than you need per day if you're not measuring your serving size.
Weight Loss Basics
Fat consists of energy your body stores for later use. Any type of calorie, whether carbohydrate, protein or fat, can cause weight gain if eaten in excess. In order to lose weight, you must create an energy deficit in your body, which causes the breakdown of fat stores. In order for a deficit to occur, your body must burn more calories per day than you ingest. To lose 1 pound of body fat, you need to create a deficit of roughly 3,500 calories, according to MayoClinic.com.
Eating a lot of olive oil may make creating an energy deficit more challenging. All of the calories in olive oil come from fat. Fats are the most energy-dense macronutrient, providing 9 calories per gram. Carbohydrates and proteins provide only 4 calories per gram. It's easy to overeat calories from olive oil because it doesn't take up much room in your stomach but provides a significant number of calories. In 1 tablespoon of olive oil you'll get 119 calories and 13.5 grams of fat, according the U.S. Department of Agriculture.
Exceeding Calorie Goals
If you're using olive oil to cook with or to dress salads, it's a good idea to measure your oil before adding it to your food. Without measuring, you'll have no idea how much or how many calories you've consumed. If you exceed your daily calorie goal by eating even 1 extra tablespoon of olive oil, you'll consume about an extra 3,570 calories per month. That adds up to a weight gain of roughly 1 pound per month. So, if you're eating more calories than you need per day from olive oil, it will prevent weight loss.
Olive Oil Intake
While fat is an essential component of a well-balanced diet, you can eat too much of it. According to the Institute of Medicine, no more than 20 to 35 percent of your total calories should come from fat. This guideline equates to no more than 44 to 78 grams of fat per day on a 2,000-calorie diet. Some of this fat comes from proteins such as beef, cheese and nuts, and some of the fat may come from added oils, such as olive oil. According to ChooseMyPlate.gov, you should consume no more than 6 teaspoons, or 2 tablespoons, of added oil per day on a 2,000-calorie diet.