Benefits of Olives for Weight Loss

When it comes to weight loss, thousands of home remedies can be employed to help. One example is olives. Olives are believed to cause weight loss and may be considered a proven therapy to help you deal with this excessive body weight. 

What are olives?

Olives come from a broad-leaved evergreen tree, and they are an integral part of the cuisine of the Mediterranean region and beyond. Olives tend to have one or two seeds within a stone. 20-30% of the fresh weight of olives contributes to their olive oil content.1 

Olive oil has the following grades; all of which are classified and defined by the International Olive Council (IOC):

  • Virgin olive oils: produced via cold oil extraction from the olives
  • Refined olive oils: produced by refining virgin olive oils
  • Olive oils: made by blending virgin olive oil with refined olive oils
  • Olive pomace oil: A residue named "pomace" is left after the extraction of virgin olive oil. The by-product of this leftover is called olive pomace oil2

There are many benefits of consuming olive oils. They are healthy for the heart and body, as they are rich in antioxidants. Furthermore, their low calorie content means that they can be enjoyed as a light snack. 

Benefits of olives for weight loss

If you are considering losing weight, then olives can be helpful. With their antioxidant activity, anti-inflammatory properties, and low sugar levels, they can prove to be of great benefit to your health. 

One study found that consuming ten olives before meals helped reduce your appetite by 10%. This occurs because the monounsaturated fatty acids present in the olives send signals to the brain that are perceived as satiety signals. The brain then considers that eating is unnecessary because the body has already consumed sufficient calories. 

Furthermore, fatty acids stimulate the production of adiponectin. Adiponectin is a chemical that helps reduce weight because it burns fats for 5 hours after ingesting food.3 

One way to reduce your calorie consumption is to check how many carbohydrates you are eating, as these foods are usually calorie-dense. Since olives are less than 5% carbohydrates, consuming olives as an alternative can help to reduce how many calories you eat in a day.4 

Other health benefits of olives

Besides helping in weight loss, olives are beneficial for many other reasons.

  • People on a Mediterranean diet, where one is supposed to get four tablespoons of virgin olive oil, have lowered chances of strokes, heart attacks, and heart failure 
  • Polyphenols in virgin olive oils function as antioxidants that help restore brain function and prevent Alzheimer's disease 
  • Due to the presence of antioxidants and immunostimulatory functions, olives are a great source of promoting immune functions and help the body counter foreign invaders 
  • Their low carbohydrate content means that olives help maintain blood sugar, which could potentially help those with diabetes 
  • Due to their high antioxidant levels, olive oil can help prevent cancer by tracking down free radicals and neutralising their harmful effects.

Nutritional facts

Olive oil contains no sugar or carbohydrates. Olives contain vitamins E and K, which accounts for their antioxidant properties. Vitamin E also protects against free radicals that cause harm to the cells. Though the quantity of Vitamin K is low, consuming olives can boost healing properties. Lastly, olives have ‘good’ fats in them. The monounsaturated fatty acids prevent stroke and other conditions and boost cardiovascular health. They also lower blood pressure.6 

Side effects and other concerns

As with anything, making sure you eat olives in moderation is key to maximising their benefits.  


Olive oils help in strengthening cardiovascular health, are involved in promoting immune functions, and above all, promote weight loss. The link between olive oil consumption and weight loss can be attributed to the presence of monounsaturated fatty acids. Olive oils have no sugar or carbohydrates, making them a perfect diet staple for patients with diabetes. They help in maintaining blood sugar levels and blood pressure in the body. 


  1. The Editors of Encyclopedia Britannica. olive. In: Encyclopedia Britannica. 2022
  2. Olive Oil Grading [Internet]. [cited 2023 Jan 12]. Available from:
  3. Kapoor MS. How olives help you lose weight [Internet]. Practo; 2016 [cited 2023 Jan 12]. Available from:
  4. Muinos L. How to lose weight with olives [Internet]. 2011 [cited 2023 Jan 12]. Available from:
  5. Oil AO. 12 surprising health benefits of Olive oil [Internet]. North American Olive Oil Association; 2021 [cited 2023 Jan 12]. Available from:
  6. Ms BC. Olive oil nutrition facts and health benefits [Internet]. Verywell Fit. 2016 [cited 2023 Jan 12]. Available from:
  7. Firdous DH. Benefits of Olive oil and its side effects [Internet]. Lybrate. [cited 2023 Jan 12]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Syed Sharf ud Din

Doctor of Pharmacy, University of Central Punjab

Syed Sharf ud Din is a fourth-year pharmacy student. While still in pharmacy school, he has vast interests in biopharmaceutics and pharmacy practise. With an ardent skill of writing combined with background of health sciences, he is curating perfectly designed health-related articles for the general public. He aims to continue his skills and interests in the future to contribute to breakthroughs in pharmaceutical sciences.

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