Can a no-oil or no-ghee diet harm your health?

These vitamins play roles in eye health, immunity, bone strength, antioxidant protection, and blood clotting. But that’s not all.

“Healthy fats also supply essential fatty acids like omega-3 and omega-6, which the body cannot make on its own. These are crucial for brain function, hormones, cell integrity, and inflammation control,” she adds.

Dt Kalra notes that even nutrient-rich foods lose some of their benefits when consumed without fat. “Vegetables and other healthy foods are not absorbed optimally without fat, which reduces the nutritional value of the entire meal.”

Can a zero-oil or zero-fat diet harm your health?

“A prolonged zero-fat diet disturbs hormone production, affects reproductive health, and weakens the nervous system,” says Dt Kalra.

She explains that fats create satiety, and without them, people tend to overeat carbohydrates.

“Low-fat diets often lead to sugar cravings, overeating, and unstable blood sugar levels. Over time, this can cause fatigue and metabolic slowdown.”

Skin and joint health are also affected.

“Dry skin, poor joint lubrication, and lowered immunity are common outcomes of long-term fat restriction,” she warns. “Without supervision, a no-fat diet can lead to deficiencies, irritability, poor focus, and reduced metabolic rate.”

When you eliminate ghee and oils completely, you compromise the absorption of vitamins A, D, E, and K. (Photo: Freepik)

 Signs you’re not eating enough healthy fats

A deficiency may not be obvious immediately, but Dt Kalra highlights several warning signs:

“Dry or flaky skin, brittle hair, hair fall, and chronic fatigue are early indicators of low-fat intake,” she notes.

Cognitive symptoms are common as well.

“Mood swings, poor concentration, and brain fog occur because the brain requires fatty acids to function optimally,” she explains.

Other red flags include:

• constant hunger
• sugar cravings
• irregular menstrual cycles
• low fertility
• frequent infections
• slow wound healing

Joint discomfort may appear in later stages.

“Stiffness or inflammation in the joints can worsen over time if healthy fats are consistently missing from the diet,” she adds.

If you’re avoiding ghee and oils for weight loss, what should you eat instead?

Dt Kalra emphasises that the goal should be to skip excess oil, not all fat.

“Instead of removing fats completely, choose natural sources that offer nutrients along with satiety,” she advises.

Her recommended alternatives include:

• Nuts and seeds

Almonds, walnuts, flaxseeds, chia seeds, and sunflower seeds

“They provide healthy fats, protein, fibre, and micronutrients,” says Kalra.

• Avocado

A source of monounsaturated fat

“It supports heart health and keeps you full longer,” she notes.

• Low-fat dairy

Curd, yoghurt, toned milk

“These offer a small amount of healthy fat along with protein and probiotics,” she explains.

• Fatty fish

For those who consume fish

“Omega-3 from fish has strong metabolic and cardiovascular benefits,” she adds.

She recommends using low-fat cooking methods. “Steaming, roasting, grilling, or sautéing with minimal oil helps manage calories without compromising nutrition.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine