Here’s what happens to the body when you follow a ‘no-oil’ diet for two weeks | Food-wine News

A growing trend among health-conscious individuals is the consumption of meals with minimal to no oil, and this involves the removal of all forms of added oil from daily meals. While oils are known for their caloric density, they also provide essential fatty acids and aid in the absorption of fat-soluble vitamins. For some, eliminating oils is also a way to address concerns around processed and refined foods, but what happens when you observe a ‘no-oil’ diet for two weeks straight?
Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “Cutting out all oils from the diet for two weeks can lead to several short-term effects on digestion and metabolism. Oils provide essential fatty acids that absorb fat-soluble vitamins (A, D, E, K). Their absence may impair nutrient absorption, potentially leading to deficiencies and digestive discomfort such as bloating or constipation due to altered gut motility.” 
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In terms of metabolic changes, she mentions that reducing dietary fats can initially lower caloric intake, potentially leading to weight loss. However, this may also disrupt metabolic processes, including hormone regulation related to appetite and satiety, possibly increasing hunger and cravings. 
Effect on the body’s ability to absorb fat-soluble vitamins and other nutrients
Eliminating oil from the diet can significantly impair the body’s ability to absorb fat-soluble vitamins. These require dietary fats for optimal absorption, as they dissolve in fat and are absorbed through micelles in the small intestine, says Malhotra. 
She continues, “Without oil, the formation of these micelles is compromised, leading to reduced bioavailability of these essential nutrients. Consequently, deficiencies may arise, impacting various bodily functions such as vision, immune response, and bone health. Additionally, the absorption of other nutrients, like carotenoids from vegetables, may also decline without accompanying fats.”
Oils provide essential fatty acids that support skin barrier function and hydration (Source: Freepik)
Could a no-oil diet affect skin health, energy levels, or mood in just two weeks?
Eliminating oil from the diet for two weeks can adversely affect skin health, energy levels, and mood. Malhotra explains further: Story continues below this ad
Skin Health: Oils provide essential fatty acids that support skin barrier function and hydration; their absence may lead to dryness and irritation. 
Energy Levels: Fats are a crucial energy source; without them, individuals may experience fatigue and reduced stamina, as fats contribute to satiety and sustained energy release. 
Mood: A lack of healthy fats can disrupt neurotransmitter function, potentially leading to mood swings or irritability due to inadequate nutrient absorption. Individuals may find their overall well-being compromised during this period.
Foods that can help compensate for the essential fatty acids typically obtained from oils
To compensate for essential fatty acids typically obtained from oils, Malhotra reveals that several foods can be included in the diet: Story continues below this ad
Fatty Fish: Salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids (EPA and DHA), crucial for heart and brain health. 
Seeds: Flaxseeds and chia seeds are excellent sources of alpha-linolenic acid (ALA), a plant-based omega-3. 
Nuts: Walnuts provide significant amounts of ALA, supporting overall health. 
Fortified Foods: Look for eggs, dairy, and plant-based milks fortified with omega-3s. Incorporating these foods can help maintain adequate essential fatty acid levels without oils.Story continues below this ad
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.