The Best Cooking Oils for Weight Loss and Their Usage Tips

If you’ve ever visited a grocery store looking for a healthy cooking oil, you know how overwhelming the choices can be. The last time I went to Whole Foods, I spotted at least twenty different options! There are oils made from walnuts, sesame seeds, grape seeds, soy, peanuts, coconuts, and more. With so much conflicting information available, it can be challenging and time-consuming to determine which oils are genuinely healthy and how to use them.

To help you out, we did the research and sifted through the information to present the actual facts. We narrowed down the extensive list to our top three healthy culinary oils. We’ll discuss each of these oils, explaining why we love them, when and how to use them, and what to avoid. But first, let’s clarify some facts about fats and debunk a few myths so you can confidently choose the right healthy oils for your diet.

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If you’re over 25, chances are someone has recommended a low-fat diet to you at some point. There’s an even better chance you’ve seen your mom, aunt, sister, or grandmother try to eliminate fat in their weight loss efforts. Studies from the late 1940s indicated a link between high-fat diets and cardiovascular disease, suggesting that a low-fat diet might help high-risk patients avoid heart disease. By the 1960s, this idea evolved, and low-fat diets were promoted as beneficial for everyone, regardless of heart disease risk factors.

In the 1980s, researchers noted that “the low-fat approach became an overarching ideology, promoted by physicians, the federal government, the food industry, and popular health media.” Unfortunately, this advice was not based on sound health principles, as there was no clear evidence that a low-fat diet would reduce cardiovascular risk or aid in weight loss. In fact, during the low-fat diet craze, Americans actually gained weight!

Dietary fat is essential for weight loss and hormone balance, and eliminating it entirely can lead to weight gain. Moreover, removing fat from foods alters their taste, prompting the addition of carbs, sugars, and other processed ingredients to compensate for the lost flavor. Including a moderate amount of fat in your diet helps you feel full longer, so a fat-free diet often results in increased hunger and overeating.

Remember, correlation does not imply causation, and this is certainly true in this case. Scientists now recognize that a healthy amount of fat is necessary for feeling full, losing weight, producing hormones, maintaining a healthy immune system, and supporting other vital health functions. In fact, not consuming enough dietary fat and cholesterol can lead to hormonal imbalances, which are linked to weight gain, fatigue, high blood pressure, and more serious health issues that persist even with a low-calorie diet and exercise.

The exception to this is trans fats, which have been scientifically proven to be harmful. Most trans fats come from highly processed hydrogenated and partially hydrogenated oils, typically derived from canola, vegetable, and palm oils. Small amounts of trans fats can also be found in animal products like chicken skin and butter, but it would be challenging to consume enough of those foods for the trace amounts of trans fats to pose a problem. The real culprits are greasy, fried fast foods and processed baked goods, such as fries and Little Debbie cakes. Hydrogenated and partially hydrogenated oils were designed for frying, allowing them to be filtered and reused without breaking down, and to extend the shelf life of packaged foods.

One of the biggest hidden sources of trans fats in your pantry, especially if you have kids, is peanut butter. If you choose a “natural” brand, particularly the kind that separates with oil on top, you’re likely fine. However, many regular brands contain hydrogenated or partially hydrogenated oils. If you’re aiming for a healthy diet, you’re probably avoiding fried and processed foods, especially if you’re trying to lose weight! Even foods labeled “fat-free” or “trans fat-free” can still contain trans fats, as long as they have less than 0.5 grams of trans fat per serving. To avoid hidden trans fats, simply check ingredient lists for hydrogenated or partially hydrogenated oils.

When shopping for culinary oils, pay attention to how the oil was processed. The healthiest method is cold pressing, which preserves the oil’s integrity and retains all its minerals and nutrients. Once an oil is heat-processed, it begins to break down. Processing can push oils beyond their heat tolerance, allowing for higher cooking temperatures, but this also makes them rancid. It removes much of the oil’s flavor and breaks down important proteins and nutrients, even turning antioxidants into harmful free radicals. Even minimally processed oils should not be heated past their smoke point, or they will lose their health benefits.

Research has shown that overheating or heat-processing polyunsaturated fats (the healthiest type of fat) can convert them into trans fats, which contribute to weight gain and poor health. One popular oil, extra virgin olive oil, is rich in heart-healthy monounsaturated and polyunsaturated fatty acids. It can raise good cholesterol and lower bad cholesterol, reducing the risk of cardiovascular disease and stroke. Extra virgin olive oil is also loaded with antioxidants that combat aging and may help prevent cancer.

With a relatively low smoke point of 375°F, extra virgin olive oil is best for low to medium heat cooking, such as sautéing and baking. It also makes a delicious salad dressing and can be drizzled on foods for added flavor or used as a healthy butter substitute. Be sure to buy extra virgin olive oil (EVOO), as virgin or pure olive oils are heat-processed and lack the same health benefits. Avoid using olive oil for high-heat cooking methods like grilling or frying. Lastly, check the label before purchasing to ensure you’re getting genuine extra virgin olive oil, as some sellers have been found to market processed oils as EVOO.

Coconut oil, which is high in saturated fats, has received a bad reputation due to outdated studies that have since been deemed inconclusive. Those studies focused on diets high in common sources of saturated fats—like red meat, butter, and full-fat dairy—which also tend to be high in cholesterol and calories. Coconut oil is about 90% saturated fat, but unlike butter and red meat, it contains no cholesterol. While coconut oil can raise LDL (bad) cholesterol levels, it also increases HDL (good) cholesterol levels, which is crucial for cardiovascular health. Some cultures with diets rich in coconut and coconut oil have little to no heart disease.

Coconut oil can aid in weight loss, particularly in the abdominal area, and helps curb appetite and increase satiety. While refined coconut oil has a high smoke point of 400°F, it’s best to choose virgin or unrefined coconut oil, which has a lower smoke point of 350°F. This makes it suitable for low to medium heat cooking but not ideal for frying. Coconut oil is excellent for baking, especially as a butter substitute. Use 25% less coconut oil than butter in your recipes for a lighter, healthier treat that still has plenty of flavor. You can also blend it into your coffee for a “bulletproof” twist to your morning routine, providing a dairy-free way to add richness while keeping hunger at bay—great for those trying intermittent fasting for weight loss. Just be sure not to overheat your coconut oil and store it in a cool, dark place.

Despite what many fad diets suggest, it’s not wise to slather coconut oil on everything you eat. While it has numerous health benefits, it’s still high in calories and should be consumed in moderation.

Avocado oil has a similar mix of monounsaturated and polyunsaturated fats as olive oil, offering many of the same cardiovascular health benefits. This makes sense, as both avocados and olives are high-fat fruits. Additionally, avocado oil is a good source of lutein, essential for eye health. Many vegetables are also high in lutein and other carotenoids, but your body needs fat to absorb these antioxidants, so adding avocado oil to your veggies and salads is a great idea! Avocado oil also provides various health benefits, including preventing gum disease and reducing arthritis.

Unrefined avocado oil has a naturally high smoke point of 482°F, making it an excellent choice for grilling, frying, and other high-heat cooking methods. It’s also delicious on salads, as a drizzling or dipping oil, and for lower heat cooking. While avocado oil can be pricier than olive oil or other cooking oils, it’s worth the investment due to its numerous health benefits. Just be sure to avoid refined versions, which can be harmful and contribute to weight gain.

Switching to healthier cooking oils is a great first step, but if you truly want to get healthy and lose weight, you need to consider your entire diet. If you’re like many of our readers, you’ve probably tried countless diets, pills, fixes, workout plans, and “magic solutions” without success. Those stubborn pounds just won’t budge!

We created our 21 Day Fat Loss Challenge for people like you—those who feel they’ve tried everything but still can’t lose weight or keep it off. Our challenge offers a step-by-step plan to help you lose up to 21 pounds in just 21 days, with much less effort than you might expect! Many of our clients have turned it into a lifestyle diet, losing over 100 pounds with the challenge!

The best part? You don’t have to eliminate fats or count calories during the Challenge! If you’re ready to make changes in your life, this is the perfect place to start. We’ll guide you on how to make the necessary adjustments to your diet and lifestyle and how to maintain them beyond the diet.

Take control of your life and start your 21 Day Fat Loss Challenge TODAY! Leave a comment below if you enjoyed this article on healthy oils or if you have any questions!