9 Best Cooking Oils for Weight Loss


When it comes to losing weight, simplicity always works. Things like eating healthy foods, exercising regularly, or even walking for at least half an hour daily can help you lose weight. We are sure that you must be exercising regularly and following a healthy diet during this lockdown, but have you ever paid any attention to the oil you use for cooking? If you haven’t, then it’s time you do. The oil that you use also plays a crucial role in your weight loss goals. Oil is an important source of fat in your diet. It contains both saturated and unsaturated fats.

While saturated fats are bad for health, unsaturated fats are not. They are very good for your health as these fats do not elevate the cholesterol levels and help in the proper functioning of the body. Before we take a look at some healthy cooking oils that aid in weight loss, you must understand that not all saturated fats increase cholesterol levels. Oils like palm oil and coconut oil contain saturated fats, and they actually help lower cholesterol levels. In this article, we will discuss 9 best cooking oils for weight loss. Read on to find out everything about oils that might help you in your journey towards weight loss.

cooking oils for weight loss

9 Healthy Cooking Oils That Are Good for Weight Loss

Olive Oil

If you have ever started a weight loss regime, you will be familiar with olive oil. It is enriched with healthy fats and is known to prevent cardiovascular ailments and cancer. Olive oil is rich in monounsaturated fats, a type of fat that helps lower cholesterol levels. Extra virgin olive oil can reduce the risk of breast cancer and it is perhaps the best oils for weight loss.

Coconut Oil

Indians associate coconut oil with south Indian cuisine the most. It is extracted from the coconut kernel, and it contains saturated fats. But the saturated fats in coconut oil are healthy. Coconut oil contains medium-chain triglycerides that help in weight loss. However, you should opt for extra virgin coconut oil for the best results. It is one of the healthiest options out there which can help reduce abdominal fat.

Peanut Oil

Peanut oil contains oleic acid, a monounsaturated fat that helps in weight loss by suppressing the appetite. Peanut oil has a high smoking point and is one of the best options when it comes to frying, or cooking in woks and pans.


Rice Bran Oil

Extracted from risk husk, rice bran oil is a rich source of vitamin e. It also contains an antioxidant called y-oryzanol. Rice bran oil is rich in monounsaturated fatty acids, which can help in lowering cholesterol levels. Rice bran oil helps in weight loss and can reduce the risks associated with cardiovascular diseases.

Avocado Oil

Enriched with healthy monounsaturated fats that are healthy for your heart, this oil promotes weight loss by warding off hunger. Avocado oil is also known to improve cholesterol levels. It contains potassium and vitamin b. You can use avocado oil in salads. It can also be drizzled over homemade pizza, fish, and bread.

Almond Oil

When it comes to calories, almond oil is a little higher in calories compared to other oils. Even then, it is a really good option for weight loss. Make sure to use unrefined almond oil, as the refined counterpart lacks nutrients. Unrefined almond oil is high in nutrients. It contains monounsaturated fats and less saturated fat. You can use almond oil for baking muffins and cakes. It is enriched with antioxidants and can keep your heart healthy.

Canola Oil

Low in saturated fat, canola oil will serve as a great replacement for any unhealthy oil. Canola oil when used in place of saturated fat can reduce the risk of cardiovascular diseases. Having a higher smoke point compared to olive oil, canola oil can be used for high-temperature cooking. It does not have much of a taste or flavor. So, avoid using it for salad dressing.

Sesame Oil

Sesame oil is often used in Indian, Asian, and middle eastern cooking. It helps in maintaining a healthy blood pressure level and reducing body mass and body weight. Sesame oil contains polyunsaturated fatty acids that influence the levels of leptin in the body, a hormone that reduces fat deposition and appetite. Consumption of sesame oil reduces BMI, weight circumference, and body weight. It also improves cholesterol and blood pressure levels.

Flaxseed Oil

Flaxseed oil is good for weight loss because it contains alpha-linolenic acid, an omega-3 fatty acid. This is one dietary omega-3 fatty acid that the human body cannot make on its own. By controlling your hunger pangs, flaxseed oil helps you in maintaining your body weight. Flaxseed oil also reduces the risk of cancer and inflammation. However, do not use flaxseed oil for cooking. Use it in salads.


We hope that with this information regarding different oils used for weight loss, you can make an informed decision regarding your diet and thus go further into your weight loss journey.