These are the best oils to use for weight loss (and these are the worst ones)

Oil is one of the essential food components every human being should consume. Contrary to what many people think, oil is not the nemesis of a healthy body. In fact, oil has a positive effect on the body.


Things go otherwise, when oil is consumed in a way it should not be. Unhealthy oils like saturated fat, partially hydrogenated fat, and trans fat are harmful for the body and cause cholesterol issues and heart related complications.


When planning weight loss one should not completely ditch oil and instead opt for healthier oils.

The monounsaturated fats and medium chain triglycerides present in olive oil help control the risk of high cholesterol and also help in weight management.


Olive oil can be used in the raw form as a salad dressing, it can also be used in cooking.


In addition to the fat composition, olive oil also has a high concentration of vitamin E which is an essential vitamin.

The use of coconut oil as a cooking oil is not unknown to us, but its popularity is less. Coconut oil improves metabolism, it helps the body feel full for a longer duration.


While the feedback on whether coconut oil is a good oil for weight loss remains debatable, the composition of the oil makes it a good candidate. Coconut oil contains both long chain and medium chain fatty acid which decide the way different oils have an effect on the body. Medium-chain fatty acids do not raise blood cholesterol as much as long-chain fatty acids do.

High in antioxidants sesamol and sesaminol, the sesame oil is good for weight loss and for overall health too.


Sesame oil is good for diabetes and there are evidence that claims that consumption of this oil improves fasting blood sugar level in diabetics and showed good results in blood sugar management.


It has a unique nutty taste as well, which makes it excellent for several recipes.

Safflower oil, derived from the seeds of safflower plants, is a healthy oil. It can help in weight management and is also useful in improving inflammation, blood sugar and cholesterol.


Due to its neutral flavor it is preferred in several recipes. It is one of the most affordable and easily available oils in the market.

Oils like fish oil, flax oil, palm oil and walnut oil should be avoided if you are aiming to lose weight.


These oils are calorie dense and mostly have a low smoking point. It is very important to select oils which can withstand high temperatures. Oils heated above their smoke point produce unhealthy compounds which harm the body.

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