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Creating a calorie deficit, where you consume fewer calories than you burn, is a key factor in losing weight, and cutting back on excess oil can be a practical part of this equation
A thoughtful reduction of oil, rather than complete elimination, can help maintain satisfaction while lowering calorie intake. (THIP Media)
A social media video uploaded on Twitter where Indian PM Narendra Modi is seen and heard talking about how reducing oil consumption can help prevent obesity. We fact checked and found the claim to be True.
The Claim
A social media post shows Narendra Modi talking about the importance of combating obesity through daily diet and exercise. He highlighted that by gradually reducing oil consumption and taking small, consistent steps each day, the people of India can effectively prevent obesity.
How true!! I’ve been saying this for years now…love it that the PM himself has put it so aptly. Health hai toh sab kuchh hai. Obesity se fight karne ke sabse bade hathiyaar 1. Enough sleep2. Fresh air and Sunlight3. No processed food, less oil. Trust the good old desi ghee… pic.twitter.com/CxnYjb4AHv— Akshay Kumar (@akshaykumar) January 30, 2025
Fact Check
Is oil consumption in India alarmingly high?
Yes, and that’s a concern. India’s average oil consumption has been rising significantly in 2024-2025, with many households using far more than the recommended daily intake of fats. A diet heavy in refined oils, deep-fried snacks, and processed foods has become alarmingly common, contributing to rising obesity rates and associated health risks.
According to the National Institute of Nutrition, the recommended visible fat intake for Indians is 25-30 grams per day, yet studies indicate that actual consumption often exceeds this by a wide margin. Addressing this excess could be a practical and impactful step towards healthier weight management.
Dr Shalin Nagori, Consultant Pathologist and Industrial Physician, points out, “Excessive oil consumption, especially from refined sources, disrupts metabolic balance and increases the risk of insulin resistance, making weight management more challenging.”
Can cutting oil intake encourage weight loss?
Yes, to some extent. Since oil is calorie-dense about 120 calories per tablespoon, reducing or moderating its consumption can lower your daily calorie intake, potentially supporting weight loss. Creating a calorie deficit, where you consume fewer calories than you burn, is a key factor in losing weight, and cutting back on excess oil can be a practical part of this equation.
Scientific evidence suggests that sustainable weight management depends on overall dietary patterns. Healthy fats from oils, nuts and seeds play a crucial role in satiety, hormone regulation, and nutrient absorption. A thoughtful reduction of oil, rather than complete elimination, can help maintain satisfaction while lowering calorie intake.
“It’s not about condemning fats, but about making wise choices and incorporating them into our diet from a young age as a habit,” says Dr Shashank Jain, MBBS, MD (Pediatrics). “Substituting refined oils with healthier alternatives like mustard oil or cold-pressed coconut oil can help reduce inflammation and promote heart health.”
Are some oils healthier than others?
Absolutely! There’s a significant difference between refined oils and unrefined healthier oils. Refined oils, often found in processed foods, can contribute to inflammation and weight gain when consumed in excess. On the other hand, moderate consumption of healthier oils, rich in monounsaturated and polyunsaturated fats, supports overall well-being.
A study published in the American Journal of Clinical Nutrition found that diets higher in monounsaturated fats can help with weight control by improving insulin sensitivity and keeping hunger hormones in check. So, choosing healthier oils wisely can positively impact your weight management journey.
Dr Swati Dave, PhD in Food and Nutrition, advises, “In Indian cooking, switching to oils like sesame or mustard oil, known for their balanced fat profiles, can offer both flavour and health benefits without compromising on taste.”
Can reducing oil intake boost metabolic health?
Yes, when done mindfully. Lowering excessive oil intake, particularly from fried and processed foods, can benefit metabolic health. This can reduce inflammation, support healthy cholesterol levels, and improve insulin sensitivity — all factors that indirectly support weight management.
By balancing your intake of oils and including essential fatty acids like omega-3s from other sources, you can support brain function, skin health, and overall well-being. A Mediterranean-style diet, rich in olive oil, fish, nuts, and vegetables, consistently supports metabolic health and weight control more effectively than restrictive, low-fat diets.
“A moderate-fat diet is far more sustainable and beneficial than aggressive fat-cutting,” says Manasi Banduni, Sports Nutritionist. “The body needs fats for cellular function, and mindful oil reduction should never mean nutrient deprivation,” she further adds.
Final Thought
Supporting weight management is less about elimination and more about reducing, balancing, moderating, and nourishing your body in a way that’s sustainable for the long term. Eating roti instead of paratha can be the best thing you can do to yourself. Understanding this distinction is the key to lasting health and weight management.
This story was originally published by THIP Media, and republished by News18 as part of the Shakti Collective.