3. Olive Oil:
Don’t be afraid to add an olive oil drizzle to your dinner. In a study published in The Lancet Diabetes & Endocrinology, when adults who had type 2 diabetes or were at risk for heart disease ate a Mediterranean-style diet (full of vegetables, fruits, legumes, whole grains and fish) along with about 1.5 ounces of extra-virgin olive oil daily, they lost about one additional pound over a five-year period and reduced their waist circumference by about a quarter of an inch, results that were better than subjects in a control group who were advised to avoid fat. (Those who ate a Mediterranean diet along with nuts also saw their weight and waistline decrease.) That may seem incredibly modest, but in this “diet” people did not have to watch their calorie intake, and exercise wasn’t a requirement, either. That may make this eating style ultimately easier to stick with. It’s just one more piece of evidence that eating fat doesn’t make you fat.