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I Drank 30 TBSP of Olive Oil in 10 Days… My Body Fat MELTED (Day 3 Wasn’t Normal)
Ben Azadi
Overview
This video explores the potential benefits of consuming high-quality extra virgin olive oil (EVOO) daily, challenging the common perception of it as merely a condiment. The presenter details a 10-day experiment where they consumed three tablespoons of EVOO daily, documenting effects like reduced cravings, decreased waist size, and improved energy levels. The video delves into the science behind EVOO, particularly the compound oleocanthal and its anti-inflammatory properties similar to ibuprofen, and discusses studies like PREDIMED and Frontiers of Nutrition that link EVOO consumption to fat loss and smaller waistlines. It also highlights the importance of using high-polyphenol, fresh-pressed EVOO and provides a protocol for incorporating it into one's diet.
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Chapters
- Extra virgin olive oil (EVOO), especially high-polyphenol varieties, functions more like a medicine than a typical cooking oil or condiment.
- The peppery sensation in the throat from quality EVOO is due to oleocanthal, a compound that interacts with COX enzymes, similar to ibuprofen.
- Consuming about 3.5 tablespoons of high-quality EVOO daily can provide anti-inflammatory effects equivalent to a small dose of ibuprofen, without the side effects.
Understanding EVOO's medicinal properties shifts its perception from a simple food ingredient to a potent health tool, encouraging its strategic use.
The peppery sting felt in the back of the throat when drinking high-quality olive oil is the same sensation triggered by ibuprofen acting on COX enzymes.
- The PREDIMED study showed that a Mediterranean diet supplemented with 4 tablespoons of EVOO daily led to greater fat loss and reduced waist circumference compared to a low-fat diet.
- A study in Frontiers of Nutrition found that consuming EVOO at least 6 days a week was associated with a 4-inch smaller waist circumference compared to irregular consumption.
- EVOO consumption is linked to improved insulin signaling, reduced inflammation, and shrinking of visceral fat, challenging the notion that consuming fat leads to weight gain.
These studies provide empirical backing for the metabolic and fat-loss benefits of regular EVOO intake, justifying its inclusion in a health-focused diet.
The PREDIMED study demonstrated that participants eating more fat (via olive oil) lost more fat than those on a low-fat diet.
- The experiment involved consuming 3 tablespoons of EVOO daily, spaced out between meals, without other dietary changes.
- Days 1-2 involved an adjustment period, with some participants experiencing mild digestive discomfort, bloating, and slightly lower energy as the body adapted to the increased fat intake.
- By Day 3, a significant shift occurred: reduced hunger, increased energy upon waking, and noticeable loss of 2.5 lbs, attributed partly to reduced inflammation and water weight.
This phase illustrates the body's adaptation process to a new dietary input and the rapid onset of potential benefits like reduced inflammation and initial weight loss.
On Day 3, the presenter woke up feeling unusually energetic before their alarm and noticed a 2.5 lb weight loss, along with looser-fitting shorts.
- By Day 4, digestive issues resolved, and appetite naturally decreased, leading to eating smaller portions without conscious effort.
- Day 5 highlighted reduced joint stiffness and inflammation, linked to the oleocanthal compound's anti-inflammatory action.
- By Day 7, a total loss of 4 lbs was observed, accompanied by improved skin complexion and reduced morning stiffness, indicating a less inflamed state.
This period demonstrates how consistent EVOO intake can lead to sustained appetite regulation, reduced inflammation, and physical improvements beyond initial weight loss.
The presenter noted that their joints, which usually 'talked' to them after workouts, were 'quiet' by Day 5 of the experiment.
- Days 8-10 showed steady energy levels, improved deep and REM sleep, and fewer nighttime awakenings, potentially due to reduced inflammation and cortisol.
- By Day 10, the presenter lost 5.8 lbs and 1.5 inches from their waist, achieved without calorie restriction or dieting.
- Post-experiment, appetite remained suppressed for about three days, indicating a lasting hormonal shift rather than a placebo effect.
The conclusion of the experiment reinforces the profound impact of consistent, correctly timed EVOO consumption on appetite, body composition, and sleep quality.
After stopping the experiment, the presenter experienced a sustained period of lower appetite for three days, suggesting a physiological change.
- The quality of EVOO is paramount; many supermarket brands fail international standards for authenticity and polyphenol content, potentially being rancid or diluted.
- High-polyphenol EVOO, identified by its peppery taste and throat sting, is linked to significant reductions in type 2 diabetes risk (up to 51%) and increased diet-induced thermogenesis.
- Proper timing is critical: consuming EVOO between meals, not with large meals, optimizes its benefits by allowing it to trigger satiety hormones and slow gastric emptying effectively.
Choosing the right type of olive oil and consuming it correctly are essential for unlocking its health benefits and avoiding potential negative effects.
Taking 2-3 tablespoons of olive oil immediately after a large meal caused a feeling of a 'brick' in the stomach because it excessively slowed digestion, unlike spacing it out between meals.
- A gradual approach is recommended: start with 1 tbsp daily for a week, then increase to 2 tbsp for a week, before reaching the full 3 tbsp daily.
- Always use fresh-pressed, high-polyphenol EVOO, preferably in dark glass bottles, and avoid cheap, potentially adulterated supermarket oils.
- The presenter recommends a specific source (Fresh Pressed Olive Oil Club) known for early harvest, cold-pressed, single-origin oils to ensure quality and potency.
Following a structured protocol and ensuring the use of high-quality EVOO are key to replicating the positive results observed in the experiment.
Testing your current olive oil by tasting it: if it doesn't cause a peppery burn or make you cough, it's likely not high in the beneficial oleocanthal compound.
Key takeaways
- High-quality extra virgin olive oil possesses anti-inflammatory properties comparable to ibuprofen due to the compound oleocanthal.
- Regular consumption of EVOO, particularly when taken between meals, can lead to reduced cravings, better appetite control, and significant reductions in body fat and waist circumference.
- The PREDIMED study demonstrated that consuming more fat from EVOO can result in greater fat loss than a low-fat diet.
- Inflammation plays a key role in fat storage and cravings; reducing inflammation through EVOO can help the body release stored fat.
- The quality and freshness of EVOO are critical; many commercially available oils may be rancid, diluted, or low in beneficial polyphenols.
- Proper timing of EVOO intake (between meals) is as important as the quantity for maximizing its metabolic and hormonal benefits.
- Incorporating EVOO into your diet can positively impact blood sugar regulation, leading to more stable energy levels and fewer afternoon slumps.
Key terms
Extra Virgin Olive Oil (EVOO)PolyphenolsOleocanthalCOX enzymesInflammationVisceral FatPREDIMED StudyPostprandial GlucoseInsulin SignalingDiet-Induced ThermogenesisGastric EmptyingSatiety Hormones
Test your understanding
- How does the compound oleocanthal in extra virgin olive oil relate to the effects of ibuprofen?
- What scientific studies are cited to support the claim that olive oil consumption can lead to fat loss and reduced waist size?
- Describe the initial physical and psychological adjustments experienced during the first few days of the 10-day olive oil experiment.
- Why is the quality and freshness of extra virgin olive oil crucial for experiencing its purported health benefits?
- What is the recommended protocol for incorporating extra virgin olive oil into one's diet to maximize benefits and minimize discomfort?