The 5 Best Cooking Oils for Weight Loss—and Simple Tricks To Use Them Right
Small swaps, big results—experts share which cooking oils can help you lose weight
You may have tried so many approaches to weight loss—some that worked, some that didn’t. But here’s the simple truth: Sustainable weight loss isn’t about drastic changes. It’s about easy, realistic swaps that fit your real life. Think: spending five minutes every morning doing a quick chair exercise instead of trying to run a mile, or paying a little more attention to small habits in the kitchen. One you may not have considered yet is the type of cooking oil you use. Experts say the right cooking oil can make a difference for weight loss—so what’s the best option?
How the right cooking oil aids weight loss
“Cooking oils aren’t the end-all-be-all for weight loss, but they can certainly make a difference as you work towards your goals,” says Chelsea Rae Bourgeois, MS, RDN, LD, owner of Eat Well Gulf Coast.
Bourgeois says cooking oils vary in fat composition, smoke points and flavor, which makes some better suited for weight loss and overall health.
Woman's World Answers
The 5 best cooking oils for weight loss
Ready to see which cooking oils are the best additions to a healthy diet? Bourgeois and Alix Turoff, MS, RD, CDN, CPT, virtual nutrition coach and certified personal trainer, share their top picks:
Extra-virgin olive oil (EVOO)
“EVOO is a popular choice for many kitchens, and for good reason,” says Bourgeois. “It has an unmistakable flavor and it’s rich in monounsaturated fats, which can support metabolic health and help you feel fuller for longer. It’s also an excellent source of antioxidants that can help support blood sugar control and reduce inflammation throughout the body (among other health benefits).” She recommends adding it to salad dressings or using it for low- to medium-heat cooking.
Avocado oil
“Avocado oil is also rich in monounsaturated fats,” says Bourgeois. “Research has linked monounsaturated fatty acids to improved weight loss results, less muscle loss with weight loss and other health benefits.” Bonus: Avocado oil has a high smoke point, Bourgeois says, meaning it’s a good choice for high-heat cooking like roasting or sautéing.
Canola oil
“[It] has a mild flavor that works well in baking or dressings,” says Turoff. “It’s also less expensive than olive or avocado oil.” Turoff adds that it’s low in saturated fat, which supports healthy weight loss, and is a good source of omega-3 ALA for heart health.
Sesame Oil
Turoff says that focusing on the ‘quantity’ of oil you’re using is key, when using cooking oil for weight loss. Sesame oil is a great option as it gives you great flavor with less calories.
“A little goes a long way [with sesame oil] because it has a very pronounced flavor,” says Turoff. “Just 1 to 2 teaspoons adds intense flavor to stir-fries or dressings. It also contains antioxidants and may support heart health.”
Chia Seed Oil
Bourgeois says chia seed oil contains a ton of omega-3 fatty acids. Why does that matter? “Research has shown that omega-3s can help reduce inflammation throughout the body and support metabolism,” says Bourgeois. “But its benefits don’t stop there—its fat content may also support heart health and blood sugar control when included in a well-balanced diet. Chia seed oil can make a tasty and nutritious addition to smoothies, salad dressings and many other dishes.”
How to use cooking oil for weight loss
When it comes to weight loss, how you use your cooking oils is key. “Because oils are calorie dense, and weight loss comes down to reducing calories, you’ll want to focus on control and measurement when using oil,” says Turoff.
Here are Turoff’s tips for using cooking oil with weight loss in mind:
- Spray or brush instead of pour: “A quick spritz can be 5 to 10 calories vs. 120 calories in a tablespoon,” says Turoff.
- Measure with a teaspoon: “Even a ‘small drizzle’ can easily be 2 to 3 tablespoons if you eyeball it,” says Turoff.
- Add oil at the end for flavor: ”Finishing a dish with a teaspoon of high-quality olive oil gives flavor without needing extra for cooking,” says Turoff.
- Pair with nonstick cookware: Or use parchment paper to reduce sticking, suggests Turoff. Concerned about potential chemicals used in some nonstick cookware? Consider cast iron, such as Smithey Ironware, instead.
- Use chicken or vegetable broth: Adding low-calorie broths to your dish helps you use a lower quantity of cooking oil and therefore consume less calories, Turoff explains.
Why sprays?
If you’re currently using bottled cooking oil instead of spray, you read that right: Spray is a better option when it comes to weight loss. “Spraying your oil vs pouring it can make a big difference,” says Turoff. “Sprays typically cut oil use by 80 to 90 percent. If you normally pour 1 to 2 tablespoons into the pan (120 to 240 calories), a light spray might add just 5 to 15 calories. Over weeks, that’s thousands of calories saved without changing the taste or texture much.”
Even better: You can create your own spray at home without buying anything new. “You don’t have to use a cooking spray that you get at the store. You can purchase a spray bottle and pour your own oil into it,” adds Turoff.
Avocado oil vs. olive oil for weight loss
Avocado and olive oil are often considered two of the healthiest cooking oils, which is why both of our experts recommended them as some of your best bets. But going head-to-head, how do they compare for weight loss?
“From a dietitian’s perspective, avocado oil and olive oil can both support weight loss when included in a well-balanced diet,” says Bourgeois. “Nutritionally, they’re very similar. Their calorie content is almost identical, and they both contain mostly monounsaturated fats, which have been linked to improved metabolic health. The deciding factors between the two might be their antioxidant content and smoke points. Olive oil tends to contain more antioxidants, which may appeal to overall health, and avocado oil has a higher smoke point, making it better suited for high-heat cooking.”
And what are their smoke points, exactly? “Avocado oil has a neutral flavor and a high smoke point (>500 degrees F), making it great for roasting, stir-frying and searing,” says Turoff. “Olive oil has a richer flavor (especially extra-virgin olive oil) and has a moderate smoke point (~375 to 410 degrees F) making it great for salad dressings, sauteing and finishing dishes. For weight loss, it’s about how much you use.”
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