An effective way to sabotage your weight-loss goal is with high-fat dressings and sauces. Americans consume 60 grams of added fat in the form of oils, which is over five hundred calories a day from this form of no-fiber, empty calories. 19 Refined or extracted oils, including olive oil, are rich in calories and low in nutrients.
Oils are 100 percent fat. Like all other types of fat, they contain nine calories per gram, compared with four calories per gram for carbohydrates. There are lots of calories in just a little bit of oil.
Fat, such as olive oil, can be stored on your body within minutes, without costing the body any caloric price; it is just packed away (unchanged) on your hips and waist. If we biopsied your waist fat and looked at it under an electron microscope, we could actually see where the fat came from. It is stored there as pig fat, dairy fat, and olive oil fat—just as it was in the original food. It goes from your lips right to your hips. Actually, more fat from your last meal is deposited around your waist than on your hips, for both men and women. Analyzing these body-fat deposits is an accurate way for research scientists to discern food intake over time. Having research subjects remember what they ate (dietary recall analysis) is not as accurate as a tissue biopsy, which reports exactly what was really eaten.
Foods cooked in oil or coated with oils soak up more oil than you think. A low-calorie “healthy” food easily becomes fattening. Most Americans eat negligible amounts of salad vegetables, but when they do eat a small salad,
they consume about three leaves of iceberg lettuce in a small bowl and then proceed to pour three or four tablespoons of oily dressing on top. Since oil is about 120 calories per tablespoon, they consume some 400 (empty) calories from dressing and about 18 from lettuce. They might as well forget the lettuce and just drink the dressing straight from the bottle.
Ounce for ounce, olive oil is one of the most fattening, calorically dense foods on the planet; it packs even more calories per pound than butter (butter: 3,200 calories; olive oil: 4,020).
The bottom line is that oil will add fat to our already plump waistlines, heightening the risk of disease, including diabetes and heart attacks. Olive oil contains 14 percent saturated fat, so you increase the amount of arteryclogging
saturated fat as you consume more of it. I believe consuming more fattening olive oil in your diet will raise your LDL (bad) cholesterol, not lower it. Weight gain raises your cholesterol; unprocessed foods such as nuts, seeds, and vegetables, utilized as a source of fat and calories instead of oil, contain phytosterols and other natural substances that lower cholesterol. Also, keep in mind that in Italy, where they consume all that supposedly healthy olive oil, people have twice the chance of getting breast cancer as in Japan, where they have a significantly lower fat intake.