best time to drink olive oil for weight loss
Discover the best time to drink olive oil for weight loss and boost metabolism, curb cravings, and support digestion naturally.
Olive oil enjoys a well-deserved reputation as a cornerstone of healthy Mediterranean diets.
But in recent years, a more intriguing question has arisen: Is there an optimal time of day to drink olive oil for weight loss? From early-morning “shots” to pre-meal rituals and evening routines, many claim timing matters.
This post explores what science and expert opinion have to say about when to drink olive oil in order to best support weight management.
Why Even Consider Drinking Olive Oil?
Extra virgin olive oil (EVOO) is packed with monounsaturated fats especially oleic acid and antioxidant-rich polyphenols like oleocanthal.
These compounds contribute to anti-inflammatory effects, better heart and metabolic health, improved insulin sensitivity, and modest reductions in body weight and waist circumference over time.
Systematic reviews and large cohort studies confirm that when olive oil replaces less healthy fats, long-term risk of weight gain decreases.
But while there’s solid evidence on the benefits of daily olive oil intake, far less has been studied about timing—whether morning, pre-meal, or night consumption affects outcomes. Still, emerging guidance offers clues.
Morning on an Empty Stomach: A Metabolic Kick-Start?
Taking olive oil first thing in the morning—often on an empty stomach—is one of the most popular approaches touted online. Proponents argue it:
- Stimulates digestive enzymes and bile production,
- Enhances satiety and curbs appetite,
- Gives an antioxidant-rich boost early in the day.
Some accounts suggest morning consumption supports digestion, skin health, and inflammation reduction.
Others highlight its alignment with circadian rhythms: your metabolism is gearing up after waking, so fuel in the form of healthy fat may prime it effectively.
However, major caution is urged regarding large oil “shots.” Celebrities such as Ryan Seacrest claim to drink ~3 tablespoons of EVOO first thing adding nearly 360 calories.
Nutrition experts warn there’s no evidence this yields greater benefit than using olive oil within meals. It may cause digestive upset and uncontrolled calorie surplus.
If trying morning olive oil, a measured approach is best: begin with 1 teaspoon and gradually titrate up to 1–2 tablespoons depending on tolerance and overall calorie context.
Pre‑Meal Timing: Curbing Cravings and Smoothing Blood Sugar
Another practical window is 15 to 60 minutes before a main meal, especially lunch or dinner. This timing targets appetite regulation and blood sugar control. Consuming a tablespoon of EVOO ahead of carbohydrate-dense meals may:
- Slow gastric emptying,
- Promote fullness through hormonal signaling,
- Blunt post-meal glucose spikes by ~20% in some studies
This approach is intuitive: olive oil prepares the digestive system in advance, helping you naturally eat less and feel satisfied longer. For added flavor and glycemic benefits, pairing olive oil with vinegar or lemon juice may help.
Again, moderation is key. If portion sizes remain unchanged, adding oil beforehand can offset rather than support weight control.
Evening or Before Bed: Supporting Digestion, Sleep, and Craving Control
A less common but increasingly discussed option is taking olive oil in the evening or just before bed. Advocates suggest that a tablespoon or two:
- Promotes digestion overnight,
- Reduces inflammation and gut irritation,
- Stabilizes blood glucose levels during sleep,
- Suppresses late-night hunger and craving behaviors.
Some early reviews note that EVOO’s bioactive compounds may support metabolic processes even during rest, indirectly contributing to weight management.
Anecdotal evidence also points to improved sleep quality after evening intake—but controlled scientific data remain limited.
How Much Olive Oil Is “Okay”? Balancing Benefit with Calories
While timing is important, total daily amount is crucial. Nutrition authorities recommend around 1 to 3 tablespoons of olive oil per day.
This range aligns with evidence of modest weight control benefits observed in studies like the Nurses’ Health Study and PREDIMED, where even ~7 g/day (½ tbsp) correlated with less weight gain over decades.
Notably, meta-analyses show that olive oil-enriched diets (within calorie control) help reduce fat distribution, lower BMI, and support metabolic health—even without strict dieting.
Which Timing Strategy Fits You Best?
There’s no universal answer. The optimal time to drink olive oil for weight loss depends on your goals, habits, and digestive responses. Here’s a practical breakdown:
- Morning (empty stomach): Best if you seek an early satiety boost and digestive start. Works well for morning structure. Start slow to assess tolerance.
- Pre‑meal: Ideal for appetite dampening and blood sugar stabilization before larger meals. Works seamlessly if you’re consistently skipping snacks or overeating out-of-home.
- Evening/before bed: Useful if late-night hunger or poor sleep undermines your efforts. May help curb midnight snacking and promote more restful recovery.
Choosing one timing or combining two (e.g. morning + pre-meal) can be effective. The common thread: total olive oil kept within 2–3 tbsp/day, quality EVOO used, and integration into a balanced diet.
Evidence from Controlled and Observational Studies
Large cohort research: (e.g. Nurses’ Health Study and PREDIMED) shows olive oil consumption correlates with reduced long-term weight gain and improved fat distribution, even without calorie restriction—especially when substituting for less healthy fats like butter or margarine.
Meta-analyses of randomized controlled trials: (RCTs) find that olive oil enrichments within calorie-controlled diets lead to modest BMI reductions and lower body fat compared to diets using other fats.
Intervention studies with high‑polyphenol EVOO (HP‑EVOO): among people with obesity or metabolic syndrome report 0.9–2 kg weight reductions, 1 unit BMI drop, 3 cm waist circumference loss, and improved visceral fat ratios over just 4–8 weeks—without changing diet or exercise habits.
None of these studies focus specifically on timing—but they confirm that regular EVOO consumption, within modest amounts, supports weight control and metabolic health.
How to Apply This in Practice
Here’s a sample bio-friendly plan balancing timing, dosage, and sustainability:
Beginning phase (Week 1–2):
- Morning (on empty stomach): Start with 1 teaspoon EVOO. Observe for appetite changes and digestive comfort.
- Pre-lunch: Add ½ teaspoon (if tolerated) before meal.
- Keep total intake under ~1 tbsp/day.
Optimization phase (Week 3–4):
- Morning: 1 tbsp EVOO or split between empty stomach and with breakfast.
- Pre-meals: 1 tbsp before lunch or dinner, or both if within caloric limit.
- Optional: ½ tsp before bed if evening hunger or indigestion occurs.
- Daily total: ~2 tbsp (240 kcals) integrated by replacing other fats.
Maintenance phase (Beyond 1 month):
- Pick timing that fits your preference: morning / pre-meal / evening—or alternate depending on schedule.
- Maintain 1–3 tbsp total while keeping meals balanced, nutrient-rich (fiber, protein, vegetables).
- Monitor weight trends, satiety, and digestive wellbeing.
Additional Tips & Lifestyle Considerations
- Pair olive oil with whole foods, not just drinking it alone. Use it as a dressing, drizzle over cooked vegetables or whole grain toast, or mix into yogurt or smoothies to aid flavor and satiety.
- Choose high-quality EVOO, stored in dark glass, fresh and with a peppery or spicy finish an indicator of high polyphenol content.
- Balance calories: Use calorie tracking or mindful intake to ensure olive oil replaces, not adds to, less healthy fats.
- Stay physically active and hydrated; these synergize with dietary patterns to support metabolic health.
- Get enough sleep and manage stress, both of which heavily influence hunger hormones and could undermine any weight-loss efforts.
Final Thoughts
Incorporating olive oil into your daily routine can be a valuable addition to your weight loss journey, especially when done strategically.
The best time to drink olive oil for weight loss largely depends on your lifestyle and how your body responds.
Whether you choose to take it on an empty stomach in the morning, before meals to reduce appetite, or in the evening to support overnight digestion and satiety, consistency is key.
Olive oil’s unique combination of healthy fats and antioxidants supports metabolism, curbs cravings, and promotes overall health.
However, it’s important to use it mindfully in moderation matters, as too much can add excess calories.
Pairing olive oil intake with a balanced diet, regular exercise, and sufficient sleep will yield the best results.
