New Delhi, 8 April 2025: Have you also started avoiding oil following the trend going on on social media? Recipes of making luchi, paratha or vegetable without oil are everywhere these days. With increasing health awareness, many people are completely eliminating oil from their diet, believing that this is the easiest way to lose weight and stay healthy. But is oil really your ‘enemy’? Experts say that giving it up completely can do more harm than good to your body. So, what will happen if you eat without oil for two weeks? Let’s know.

Misconceptions about oil

Oil and sugar are often made villains in the name of health. But nutritionists prove this notion wrong. Nutritionist Kanika Malhotra says, “It is not wise to completely give up oil. It is essential for the body, and removing it can have a bad effect on everything from digestion to metabolism.” Nutritionist Shampa Chakraborty says, “A healthy adult man needs 30 ml i.e. 5-6 teaspoons of oil a day, while for women this amount can be up to 15 ml or 3 teaspoons. Physical problems can start if oil is taken less than this.” What will happen after two weeks of giving up oil? The fat present in oil does many important things for the body. It helps in absorbing fat-soluble vitamins like Vitamin A, D, E and K. Kanika says, “If oil is not taken, then problems like indigestion, flatulence and metabolic disorders can occur.” Stopping oil for two weeks will reduce the calorie intake, which can help in weight loss, but it can also cause increased hunger and disturbed hormonal balance. Champa adds, “Micelles in the small intestine absorb fat-soluble vitamins. Lack of oil can impair their performance. The result? Vitamin D deficiency can lead to weak bones, and vitamin E deficiency can affect immunity.”

Effects on skin, hair and mood

Oil not only enhances the taste of food, but it is also important for the health of skin and hair. According to Kanika, “Lack of fat can make the skin dry, lose its shine, and cause hair loss.” Neha Sharma, an office worker from Delhi, said, “I gave up oil to lose weight, but within a month my hair started thinning. Now I understand that balance is important.”

In addition, fat provides energy to the body. Removing oil can lead to problems like fatigue, irritability and lack of concentration at work. “Lack of fatty acids affects neurotransmitters, which can spoil the mood,” says Champa.

What are the alternatives?

If you want to cut down on oil, choose healthier options rather than giving it up altogether. “Omega-3-rich foods like peanuts, walnuts, chicken, eggs and sea fish can also provide the necessary fats. But it is better to use vegetable oils like mustard, sunflower, olive or rice bran oil for cooking,” advises Champa.

She emphasises that it is important to consume the right amount of oil. “Don’t think that oil is the enemy. It is your body’s friend, provided it is consumed in a balanced manner.”

People’s view

The trend of cooking without oil has increased on social media, but not everyone is happy with it. Rahul Verma, a Mumbai-based food blogger, says, “Food without oil tastes bland. I tried it for two weeks, but felt a lack of energy.” Some people find it beneficial. Shikha Das from Kolkata says, “I reduced oil and felt lighter, but it is not possible for me to give it up completely.”

Balance is the answer

Experts believe that it is wrong to think of oil as the enemy. Giving it up for two weeks may help you lose weight, but doing so for a long time can be risky for your health. “Too much of anything is bad. Instead of eliminating oil, choose the right amount and the right source,” says Kanika.
So the next time you think of oil as an ‘enemy’, pause. It is a part of your body, learn to use it properly instead of eliminating it. Your health will thank you for it.