Is Oil Hurting Your Weight-loss Efforts?

Updated: Oct 26, 2018

Most people will drizzle olive oil into a pan and then drop in their veggies and cook without giving it a second thought. But, do you know how many calories are in that oil and may be wreaking havoc on weight-loss plans? I'm guessing probably not, since you're reading this.


I'm going to break down how many calories are in commonly used oils so you know what you are actually putting in your food.


Olive Oil: 120 calories in 1 tbsp

Avocado Oil: 119 calories in 1 tbsp

Safflower Oil: 147 calories in 1 tbsp

Mustard Oil: 124 calories in 1 tbsp

Peanut Oil: 119 calories in 1 tbsp

Canola Oil: 120 calories in 1 tbsp

Sunflower Oil: 120 calories in 1 tbsp

Grapeseed Oil: 120 calories in 1 tbsp

Palm Oil: 120 calories in 1 tbsp

Coconut Oil: 117 calories in 1 tbsp

Sesame Oil: 120 calories in 1 tbsp


If you use a few tablespoons of these oils in your cooking you may be adding upwards of 300 calories to your dish. That could be an entire breakfast! If you are using oil in your dishes then it's important you measure how much instead of just drizzling it. Also, if you are worried about saturated fats and calories I would recommending steering clear of oil altogether. Using vegetable broth is just as flavorful and will steam your veggies. If you want your foods to be crispy bake them in the oven instead of frying them in oil.


Some may think that oils have important vitamins and minerals that are beneficial. While this is true in some sense, you are only getting 5% of the benefits from the oil. However, if you are using it to cook you will cook out almost all of the benefits anyway. If you want Omega 3's and 6's get them from walnuts and other plants instead.



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