Scientists Found This Fat Shrinks Waist Size by 4 Inches

Summary

Ben Azadi argues that the type and quality of fat in the diet may matter more for waist size and metabolic health than simply choosing low-fat foods. He contrasts industrial seed oils with extra-virgin olive oil (EVOO), which he presents as his preferred fat. Many of the health and weight-loss claims are presented by the speaker as research findings, but the subtitles alone do not establish that they are proven.

Main points and strategies

• Limit hidden seed oils: The video identifies soybean, canola/rapeseed, cottonseed, sunflower, safflower, and rice-bran oils as common in packaged foods, dressings, condiments, and restaurant meals. The speaker says their linoleic acid content and frequent use may contribute to inflammation and metabolic problems.
• Choose fat quality over low-fat products: The speaker criticizes low-fat foods and margarine, and recommends replacing some seed oils or other fats with EVOO.
• Use EVOO consistently: The video describes oleic acid as potentially supporting fullness, and polyphenols and oleocanthal as compounds that may have antioxidant and anti-inflammatory effects. It suggests using olive oil as a salad dressing or cooking fat, and also mentions taking it by the spoonful.
• Look for higher-quality olive oil: The speaker’s buying checklist is to:
  • Choose oil labeled extra virgin.
  • Prefer a single-country origin rather than a blend from multiple countries.
  • Choose a dark glass bottle, not clear plastic.
  • Store it away from light; the speaker suggests selecting a bottle from the back of the shelf.
  • Taste it: the speaker says a peppery or throat-stinging sensation may indicate freshness and polyphenols.
• Don’t rely only on smoke point: The speaker says smoke point is not the only measure of an oil’s suitability for cooking, and claims that polyphenols help protect EVOO during heating.
• Pay attention to food labels: The video recommends checking packaged foods and restaurant choices for seed oils.

Research claims and important caveats

The speaker cites a 2025 Italian study and says regular EVOO users had smaller waists and lower odds of abdominal obesity. The waist figures in the subtitles conflict: they give 99.4 cm for one group and 99.1 cm for another, while also claiming a difference of more than four inches. Those measurements do not support the stated difference as transcribed.

The video also cites other studies on olive oil, cardiovascular outcomes, and mortality. These are presented as support for the speaker’s claims, not independently verified here.

The video includes a promotion for Fresh Pressed Olive Oil Club and a book preorder. Its product endorsement and claims that people may notice changes within days should be understood as promotional statements, not established outcomes for everyone.

Presenter: Ben Azadi

Sources and studies mentioned in the video: De Matteis and colleagues, Frontiers in Nutrition (2025); a study in the American Journal of Clinical Nutrition on soybean-oil consumption; a 2015 review in Advances in Nutrition; toxicologist Martin Grootveld; Gary Beauchamp and a 2005 paper in Nature; the PREDIMED trial, published in the New England Journal of Medicine; a 2022 Harvard-led study in the Journal of the American College of Cardiology; and the FAB research library.