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Is Olive Oil Ruining Your Weight Loss Progress?

When we posted this calorie comparison, many of our followers were shook!

(Follow us @slimmamaco and facebook.com/slimmamaco for more of these!) 

This blog post isn’t about bashing olive oil. There are many healthy benefits of olive oil. Here is a list of some of them:

  • Has healthy monounsaturated fats
  • Contains antioxidants
  • Has strong anti-Inflammatory properties
  • May protect against heart disease
  • Improves cardiovascular function
  • Prevents cardiovascular diseases
  • Reduces the risk of peripheral arterial disease 

My main issue here is the calorie content of olive oil and how it can affect your weight loss goals. I don’t know about you, but I’m sure people aren’t measuring how much olive oil they are putting on their salads. When I ask my clients how much they are putting on their salad, they usually reply with just a little drizzle *does hand action of drizzling over invisible salad bowl*.  This “drizzle” can easily be 1 or 2 or 3 tablespoons of olive oil, which can equate to 120 (and 13.5 grams of fat), 240 or 360 calories respectively.  Let’s put that into a food perspective.


120 calories (1 tablespoon of olive oil) = 
Cadbury chocolate 4 squares (136 calories)
240 calories (2 tablespoon of olive oil) = 
Kit Kat 4 sticks (233 calories)
 
360 calories (3 tablespoon of olive oil) =
McDonalds Orea McFlurry (321 calories)

So what can we do about this?!

Not all is lost. Let’s discuss some other foods that can substitute olive oil in your cooking, baking, and dressing to help keep your weight loss on track.

Olive Oil Spray

Olive oil spray is the best thing since sliced bread for reducing calories while cooking. Instead or “drizzling” olive oil into the pan to cook your grilled chicken, spray a little olive oil and cut 100 calories from your just like that!

Even if you're spraying for a little longer that you should, using olive oil spray naturally reduces the calorie content of your meal, since you're likely to use less than if you were pouring it on.

Bananas in your baking

As strange as it may seem, the smooth texture of a banana serves as a perfect substitute for any kind of olive oil. Its hint of freshness, nutrition and delicious flavour adds an element of YUM to any dessert style recipes. Just make sure using bananas in the recipe will complement the other ingredients.

Apple Sauce

Another one for the baking mamas. Substituting equal amounts of applesauce with the olive oil called for in your favourite bread recipe. Applesauce brings moisture, and nutrition, to your desserts and will also result in a more delicate bake. Applesauce brings a lot of moisture so be sure to slightly reduce the liquid called for in your recipe.

Dairy Options

Use 3/4 cup of low fat buttermilk to replace the olive oil called for in your recipe. Buttermilk will add some moisture and reduced calorie content to your baking endeavours. Yogurt is another great one. As yogurt adds extra moisture to the finished product, slightly reduce the liquid called for in the recipe.

Salad dressings

Fat free salad dressings, fresh lemon juice, and greek yogurt are all healthy substitutes for olive oil for salad dressings. Use them to make a delicious salad dressing with fewer calories and fat.


If you have any more ideas for substituting olive oil that you would like to share please leave them in the comment box below!

Did you know we are on YouTube! Watch the episode about olive oil below. Subscribe to our YouTube channel for more! 



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