Can I take olive oil during fasting? The nuanced answer depends on your goals

November 4, 2025 •

3 min read

A single tablespoon of olive oil contains approximately 120 calories, a critical fact when considering the question: Can I take olive oil during fasting?. The answer isn't a simple yes or no, but depends entirely on your specific fasting goals and the strictness of your approach.

Quick Summary

Consuming olive oil during a fast depends heavily on your objective. A strict fast for cellular repair is broken by calories, but for metabolic goals, a small amount may be acceptable without a significant insulin spike, potentially aiding satiety and fat-burning.

Key Points

Strict Fast vs. Metabolic Fast: For strict zero-calorie fasts (e.g., maximizing autophagy), olive oil will break the fast due to its caloric content. For metabolic goals (e.g., fat-burning), a small amount may be acceptable.
Calorie Content Matters: A tablespoon of olive oil has approximately 120 calories, which is enough to activate digestive processes and technically end a fast.
Low Impact on Insulin: As a pure fat, olive oil does not cause the significant insulin spike that protein or carbohydrates do, making it less disruptive for those focused on metabolic state rather than zero calories.
Extra Virgin is Best: When considering olive oil, extra virgin olive oil (EVOO) is the superior choice due to its higher concentration of beneficial antioxidants and anti-inflammatory compounds.
Timing is Key: To get the most benefits while fasting, it's best to consume olive oil within your eating window. This can enhance nutrient absorption and help with satiety.
Choose Based on Goals: Determine your primary fasting goal first. This will dictate whether olive oil is an appropriate addition to your routine or should be avoided entirely during the fast.
Satiety and Hunger Control: For those struggling with hunger during a metabolic fast, a small amount of fat can help reduce cravings and make the fast more manageable.

The Caloric Reality: Defining What 'Breaks' a Fast

Strictly speaking, any consumption of calories breaks a fast. Olive oil contains approximately 40 calories per teaspoon and 120 per tablespoon. Therefore, consuming olive oil, by definition, breaks a fast. However, the metabolic impact of olive oil is different from that of carbohydrates or protein, which cause a significant insulin response. Fats have a minimal effect on insulin and blood sugar levels, leading some to adopt 'modified' fasting approaches that permit small amounts of pure fats.

Fasting Goals and the Olive Oil Dilemma

For Weight Loss and Metabolic Health

For those focusing on weight loss or metabolic benefits like improved insulin sensitivity, a small quantity of extra virgin olive oil (EVOO) might be acceptable during intermittent fasting. The aim here is often to maintain low insulin levels to encourage fat burning. A teaspoon or two of EVOO can offer:

Increased Satiety: The healthy fats can help reduce hunger.
Enhanced Fat-Burning: Some research suggests EVOO compounds may be more active during fasting, potentially supporting fat burning.
Steady Energy: Fat can provide a stable energy source without blood sugar fluctuations.

For Cellular Repair (Autophagy)

Maximizing autophagy, the body's cellular cleaning process, typically requires a zero-calorie approach. Calories signal the body to shift from cellular repair to digestion, potentially reducing autophagy. While some EVOO compounds might have autophagy-related anti-cancer effects, consuming the oil itself would likely hinder the process. Therefore, avoid olive oil during a strict autophagy fast.

For Digestive Rest

A fast aimed at resting the digestive system requires avoiding all caloric intake, including olive oil, to prevent activation of the digestive process and the Migrating Motor Complex. Only water is recommended for true digestive rest.

Fasting Protocols: A Comparison of Olive Oil Use


Fasting Protocol	Primary Goal	Olive Oil Permissible?	Rationale
Water Fast	Maximize autophagy, deep metabolic cleansing	No	Zero-calorie protocol; any calories will break the fast and interrupt cellular repair mechanisms.
Intermittent Fasting (IF)	Weight management, improved metabolic health	Yes, small amounts	Minimal insulin spike allows the body to stay in a fat-burning state; may aid satiety.
Fasting Mimicking Diet (FMD)	Achieve fasting benefits with limited food	No	The FMD protocol is highly specific and low-calorie, but consuming extra fat outside the prescribed plan is not recommended.
Gut Rest Protocol	Rest and reset the digestive system	No	Any caloric substance, including oil, will activate the digestive process and halt rest.

Strategic Timing for Incorporating Olive Oil

If you are using intermittent fasting for metabolic health, consider consuming olive oil during your eating window rather than while fasting. Taking EVOO when you break your fast can offer benefits such as enhanced absorption of fat-soluble vitamins, improved insulin response with your meal, and increased satiety.

The Benefits of Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a healthy addition to any diet, known for its high antioxidant content and bioactive compounds. Its benefits include supporting heart health by helping lower LDL cholesterol and improving blood vessel function. EVOO also contains anti-inflammatory compounds like oleocanthal and antioxidants that may protect against oxidative stress and support brain health. For further information, the National Institutes of Health provides research on olive oil's benefits.

Conclusion: Making an Informed Choice

Whether you can include olive oil while fasting depends on your specific goals. For strict fasts aimed at maximizing autophagy, olive oil's caloric content means it should be avoided. However, for those focused on metabolic health, weight management, or managing hunger during intermittent fasting, a small amount of EVOO might be acceptable as it has a minimal impact on insulin. It's crucial to understand your fasting objectives and consider the optimal timing for olive oil consumption, ideally during your eating window, to gain its health advantages.

Frequently Asked Questions

Yes, from a strict caloric standpoint, a teaspoon of olive oil (containing roughly 40 calories) will technically break a fast. For metabolic goals, however, this small amount may not cause a significant insulin spike and is often considered acceptable by some fasting practitioners.

Yes, extra virgin olive oil is the preferred choice. It is less processed and retains a higher concentration of beneficial antioxidants and anti-inflammatory compounds compared to regular or refined olive oil.

Similar to adding other fats like MCT oil, a small amount of olive oil in coffee is a strategy some people use. It provides calories but doesn't spike insulin, which can help maintain a fat-burning state and curb hunger during a modified fast.

Consuming any calories, including those from olive oil, will likely interrupt or lessen the full effects of autophagy. To maximize cellular repair, a strict zero-calorie fast is required.

The best time to consume olive oil is during your designated eating window. Taking it when you break your fast can enhance nutrient absorption and offer other health benefits.

While generally safe, some individuals might experience mild gastrointestinal discomfort, such as acid reflux or loose stools, when consuming olive oil on an empty stomach.

Yes, olive oil is still incredibly healthy. It is packed with antioxidants, healthy monounsaturated fats, and has strong anti-inflammatory properties that support heart health and reduce disease risk. It's a key component of a healthy, balanced diet.