Does olive oil help with weight gain during perimenopause?

It seems counterintuitive that adding a fat to your diet could help manage weight gain, but the evidence from the Mediterranean diet literature suggests extra virgin olive oil can be part of an effective approach to the body composition changes that perimenopause brings. The key is understanding what drives perimenopausal weight gain and where olive oil fits in the picture.

During perimenopause, declining estrogen shifts fat distribution toward the abdomen. Metabolic rate slows partly due to hormonal changes and partly due to age-related muscle loss. Insulin sensitivity often decreases, making blood sugar harder to regulate and fat storage easier. Inflammation becomes more pronounced as estrogen's anti-inflammatory effects diminish. A dietary fat that addresses several of these mechanisms simultaneously is worth taking seriously.

The PREDIMED trial, a landmark Spanish randomized controlled trial involving over 7,000 participants, compared a Mediterranean diet supplemented with extra virgin olive oil, a Mediterranean diet supplemented with nuts, and a low-fat control diet. The group eating the Mediterranean diet with extra virgin olive oil showed reductions in abdominal obesity over time, despite consuming more total fat than the low-fat group. This finding challenged the assumption that fat intake drives abdominal fat accumulation and highlighted the importance of fat quality over fat quantity.

Oleic acid, the primary monounsaturated fat in olive oil, supports satiety signaling more effectively than many other fats. When olive oil is consumed, it stimulates the release of peptide YY and GLP-1, hormones that signal fullness to the brain, helping to naturally moderate food intake at subsequent meals. Replacing saturated fats from processed foods with monounsaturated fats from olive oil also reduces the inflammatory burden that makes fat loss harder during perimenopause.

The polyphenols in extra virgin olive oil, including oleocanthal and hydroxytyrosol, have been shown to inhibit COX-1 and COX-2 enzymes (Beauchamp et al., 2005, Nature), reducing pro-inflammatory prostaglandins. Chronic low-grade inflammation, which is elevated during perimenopause, promotes fat storage particularly around the abdomen. Dampening this inflammatory state through diet is a meaningful lever for body composition.

For practical use, extra virgin olive oil works best when it replaces less favorable fats, such as the saturated fats in processed snacks, fried foods, and excessive butter, rather than being added on top of an already high-calorie diet. Olive oil contains roughly 120 calories per tablespoon, which is the same as any other fat. The advantage lies in its fatty acid profile and polyphenol content, not in having fewer calories.

A realistic approach is using extra virgin olive oil as the primary cooking and dressing fat, targeting 2 to 4 tablespoons daily within an overall Mediterranean-style eating pattern that prioritizes vegetables, lean protein, legumes, and whole grains. Protein intake deserves special attention during perimenopause, since adequate protein (roughly 1.2 to 1.6 grams per kilogram of body weight daily, per current research) helps preserve muscle mass that slows metabolic decline.

Logging what you eat alongside your weight and body measurements over time gives you far more useful information than relying on how you feel day to day. The PeriPlan app lets you track symptoms and patterns so you can build a clearer picture of how your body is responding to dietary changes.

When to see a doctor: If you are gaining weight rapidly despite reasonable dietary and exercise efforts, experiencing significant fatigue alongside weight gain, or noticing other metabolic symptoms, speak with your healthcare provider. Thyroid dysfunction, insulin resistance, and other conditions that become more common around perimenopause can drive weight gain and respond to specific medical interventions beyond dietary changes. A provider can run appropriate tests and work with you on a comprehensive plan.

Olive oil is safe at culinary doses for most people. There are no significant drug interactions. Choose extra virgin for maximum polyphenol content.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.