What many people view as nothing more than a bit of added flavour could mean the difference between losing weight on the Mediterranean diet and picking up weight instead, according to a new study
Samantha Leathers Money & Lifestyle writer
02:12, 08 Oct 2025
Olive oil has been linked to lower abdominal obesity in the new study(Image: GETTY)
Olive oil, specifically extra virgin variations, may play a pivotal role in helping people maintain a healthy weight and lose belly fat, according to a new study. Scientists in Italy analysed how much of an impact the subtle ingredient has on weight loss and how often people have to consume it to reap the benefits.
This is the first study to suggest extra virgin olive oil could lower belly fat on its own. Published in the Frontiers of Nutrition journal, the study found that the olive oil was independently associated with a lower body mass index and smaller waist circumference.
The study claimed that not having extra virgin olive oil at all was a “strong risk factor” for storing fat in the abdominal cavity, regardless of overall diet quality. More specifically, not having the oil puts people at a higher risk of visceral adiposity according to the study.
This type of fat is not always visible as it surrounds the internal organs like the stomach, liver and intestines. This specific type of fat is a significant health risk as it increases the likelihood of a range of issues like cardiovascular disease, metabolic dysfunction, diabetes and high cholesterol.
One of the easiest ways to check for visceral fat is by measuring waist circumference. People who had very little of the oil in their diet or only ate it sporadically were found to have five times higher odds of being classified as having abdominal obesity, or a larger waist circumference, than those who regularly ate extra virgin olive oil, according to News Medical.
Non-regular consumption was classified as having two tablespoons on less than six days per week. The researchers hope their work will prompt the medical world to start recommending regular extra virgin olive oil consumption as part of a healthy diet in order to achieve and maintain weight loss, particularly for those struggling with central obesity.
The researchers analysed data from 16,237 adults, including their height, weight, sex, waist circumference and how often they had extra virgin olive oil. Their consumption was classified by the number of days they consumed around 25 grams, or two tablespoons, of extra-virgin olive oil.
They were then split into three groups:
Sporadic – less than three days a weekFrequent – between three and six days a weekRegular – more than six days a week
Overall, it found that regular olive oil consumers were more likely to be older. Despite their age, though, they were also more likely to be in better health than their younger counterparts.
Olive oil is already a staple in the Mediterranean diet and has some well-documented health benefits proven in previous studies. Such as protecting against or lowering the risk of diabetes, cancer and Alzheimer’s disease.
Adding more of this liquid gold to your diet may not be as simple as using it to cook from now on. Heating up the oil can cause it to lose some of its nutrients, although it can enhance the nutritional value of the food being cooked in it.
Using it as a finishing, dressing or drizzle on top of already cooked food can keep the health benefits all intact without adding extra steps to your cooking process. Olive oil can also be used as a fat substitute in a number of recipes from baking to a butter replacement on sandwiches.
Dining and Cooking