Can Olive Oil Help You Lose Weight? The Role of Polyphenols in Weight Management

Can Olive Oil Help You Lose Weight? The Role of Polyphenols in Weight Management

If you’ve ever felt confused by the idea that olive oil could help you lose weight, you’re not alone.

It sounds contradictory. You’ve been told to cut fat, not add it. But what if the right kind of fat – like extra virgin olive oil – could support your metabolism, reduce inflammation, and help you feel fuller for longer?

It’s time to stop thinking of olive oil as just another cooking ingredient. With the right quality and in the right context, it becomes a functional food – one that works with your body, not against it. Especially when it’s rich in polyphenols, like SP360.

Disclaimer: This content is provided for educational purposes and is not a substitute for medical advice. Please consult a healthcare professional before making any dietary changes.

Drinking Olive Oil for Weight Loss: Fact or Fad?

Maybe you’ve seen it on TikTok or heard it from a friend: people taking a spoonful of olive oil every day to support weight loss. It might seem like just another trend, but it’s actually inspired by the time-tested Mediterranean lifestyle.

The idea isn’t to add just any oil to your day. It’s about choosing cold-pressed, high-polyphenol extra virgin olive oil and using it with intention. EVOO offers a powerful combination of antioxidants and anti-inflammatory compounds that support your body’s natural processes.

But here’s the catch: results come when you use it as part of a healthy, balanced diet. And that brings us to one of the most studied diets in the world.

The Mediterranean Diet for Sustainable Weight Loss

If you’ve struggled with fad diets or quick fixes, the Mediterranean diet offers something different and lasting. It’s not about restriction or calorie-counting. It’s about enjoying real food in a way that works for your body.

That includes:

  • Colourful vegetables and whole grains
  • Legumes and lean proteins
  • Moderate dairy
  • And daily extra virgin olive oil

Research shows this way of eating helps people lose weight, improve their health, and – perhaps most importantly – keep the weight off long-term. People who follow the Mediterranean diet closely are more likely to maintain their results, avoid weight regain, and feel better overall.

Does Olive Oil Help You Lose Weight? What the Research Says

You might still be wondering: can olive oil really help me slim down?

According to several studies, yes – when it’s high-quality EVOO used consistently.

  • A review of 11 clinical trials showed modest but consistent reductions in body weight and waist size in people who consumed natural olive oil over 12+ weeks.
  • Another study found that high-oleocanthal EVOO helped people with metabolic syndrome lose weight, shrink their waistlines, and reduce inflammation without changing their overall diets.
  • And in a long-term study of over 120,000 U.S. adults, those who added olive oil to their diets actually gained less weight over time, especially when they used it to replace butter or margarine.

What does that mean for you? 

You don’t need to overhaul your life. Just make smarter swaps and stick with them.

How Polyphenols Support Your Metabolism

Not all olive oil is created equal. The real power lies in the polyphenols – natural plant compounds found in high amounts in SP360 EVOO.

Here’s how they work for your body:

  • Lower Inflammation: Chronic inflammation is closely linked to weight gain and metabolic issues. Polyphenols are natural anti-inflammatories which help calm that down.
  • Balance Blood Sugar: They improve insulin sensitivity, which can reduce cravings and fat storage.
  • Feed Your Gut Microbiome: Healthy gut bacteria help with digestion, hormone balance, and appetite regulation. Polyphenols act as natural prebiotics.
  • Support Fat Metabolism: You may burn fat more efficiently and store it more evenly across your body.

When your body is less inflamed, your blood sugar is steady, and your gut is thriving, weight loss becomes easier and more sustainable.

How to Take Olive Oil for Weight Management

Here’s how to incorporate high-polyphenol EVOO into your daily routine:

  • Start with 1-2 tablespoons a day
  • Take it before or with meals to feel fuller and support digestion
  • Use it how you like, drizzled on veg, mixed into dressings, blended into smoothies, or even taken straight
  • Pair it with fibre-rich foods like lentils, greens, and whole grains to boost fullness and digestion

This isn’t about trends. It’s about consistency. In fact, the most promising studies all used real food, not pills or extracts. You’re not looking for a magic supplement – you’re building habits that work.

Weight Loss That Works With Your Body

You don’t need to punish your body to lose weight. You need to support it.

SP360 isn’t just an olive oil – it’s a science-backed wellness companion. With 1,462 mg/kg of polyphenols, cold-pressed quality, and a refillable glass bottle, it’s designed for people like you who want results that feel good.

SP360 isn’t just an olive oil – it’s a science-backed wellness companion. With 1,462 mg/kg of polyphenols, our oil surpasses the “medical grade” threshold by 46%. You don’t have to change everything overnight. Just start with something simple, powerful, and proven.

Make SP360 part of your daily routine. Subscribe today for effortless wellness that fits your lifestyle and supports your goals.

 

 

Sources

(1) Tomé-Carneiro, J., Crespo, M.C., López de las Hazas, M.C., Visioli, F. and Dávalos, A. (2020). Olive oil consumption and its repercussions on lipid metabolism. Nutrition Reviews, 78(11), pp.952-968. doi:https://doi.org/10.1093/nutrit/nuaa014.

(2) Europe PMC (2016). Europe PMC. [online] Europepmc.org. Available at: https://europepmc.org/article/med/30461730 [Accessed 21 Jul. 2025].

(3) Patti, A.M., Carruba, G., Cicero, A.F.G., Banach, M., Nikolic, D., Giglio, R.V., Terranova, A., Soresi, M., Giannitrapani, L., Montalto, G., Stoian, A.P., Banerjee, Y., Rizvi, A.A., Toth, P.P. and Rizzo, M. (2020). Daily Use of Extra Virgin Olive Oil with High Oleocanthal Concentration Reduced Body Weight, Waist Circumference, Alanine Transaminase, Inflammatory Cytokines and Hepatic Steatosis in Subjects with the Metabolic Syndrome: A 2-Month Intervention Study. Metabolites, [online] 10(10), p.392. doi:https://doi.org/10.3390/metabo10100392. 

(4) Guasch-Ferré, M., Pacheco, L.S., Tessier, A.-J., Li, Y., Willett, W.C., Sun, Q., Salas-Salvadó, J., Martínez-González, M.A., Stampfer, M.J. and Hu, F.B. (2025). Changes in olive oil consumption and long-term body weight changes in three U.S. prospective cohort studies. The American Journal of Clinical Nutrition. [online] doi:https://doi.org/10.1016/j.ajcnut.2025.02.012. 

(5) Estruch, R. and Ros, E. (2020). The role of the Mediterranean diet on weight loss and obesity-related diseases. Reviews in Endocrine and Metabolic Disorders, 21(3), pp.315-327. doi:https://doi.org/10.1007/s11154-020-09579-0. 

(6) Poulimeneas, D., Anastasiou, C.A., Santos, I., Hill, J.O., Panagiotakos, D.B. and Yannakoulia, M. (2020). Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. British Journal of Nutrition, 124(8), pp.1-7. doi:https://doi.org/10.1017/s0007114520001798. 

(7) Guasch‐Ferré, M. and Willett, W.C. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of Internal Medicine, [online] 290(3), pp.549-566. doi:https://doi.org/10.1111/joim.13333. 

(8) Castro-Barquero, S., Lamuela-Raventós, R., Doménech, M. and Estruch, R. (2018). Relationship between Mediterranean Dietary Polyphenol Intake and Obesity. Nutrients, 10(10), p.1523. doi:https://doi.org/10.3390/nu10101523.

(9) Farhat, G., Drummond, S. and Al-Dujaili, E.A.S. (2017). Polyphenols and Their Role in Obesity Management: A Systematic Review of Randomized Clinical Trials. Phytotherapy Research, 31(7), pp.1005-1018. doi:https://doi.org/10.1002/ptr.5830.

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