Why Eliminating OIL Boosts Energy, Mood, and Digestion

Tuesday Aug 8, 2017 | BY |
| Comments (44)

One of the most common questions that I get is: why don’t you recommend oil?

What about coconut oil? Or extra-virgin olive oil? Or flax seed oil?

I follow the lead of excellent doctors and researchers such as Dr. Esselstyn, McDougall, Barnard, Campbell, Klaper, Goldhammer (and many others) in my stance against oil.

I don’t use any oil, including olive or coconut — and never eat any except in circumstances where I’m not in full control of the food that I’m eating.

Once you’ve experienced going oil-free, you don’t want to go back. The benefits of eliminating oil from the diet are numerous, and you will feel many of them immediately.

You’ll have more energy. Oil is 100% pure fat with no protein or carbohydrate, and very few other nutrients. Fat is twice as concentrated in calories as carbohydrates, containing nine calories per gram vs. four for carbohydrates. You’ll have more energy eliminating oil because you eliminate a concentrated source of calories. You will replace those calories with foods that give more energy, such as fruit, healthy starches, vegetables, and whole nuts and seeds or avocados.

Your mood will improve. Again, consuming liquid fat means consuming fewer carbohydrates and healthy sources of protein. Whole carbohydrates contribute positively to serotonin production.

Your digestion will improve. Oil makes digestion sluggish. Liquid fat takes a lot more time to digest than carbohydrates. On an oil-free diet, your digestion will be excellent! You will never feel too full or experience discomfort after a meal, even if it is big.

You’ll lose weight. You might think that eating so many carbohydrates makes you fat. But in reality, it’s the combination of carbohydrates and fat that makes one fat. Carbohydrates are burned as energy whereas fat can be stored directly as body fat. If one consumes both carbohydrates and fat in significant quantities, the carbohydrates will be used as energy and the fats will be stored as body fat (as long as total calories exceed what the body needs). Liquid fat (oil) are the easiest types of calories for the body to store as body fat.

It has been my experience that an oil-free, low-fat diet is the only diet where I can eat as much food as I want, never worry about quantities, and never gain any weight. I have gone back and forth with different approaches over the years, but it’s only with this oil-free diet that I have achieved and stayed at my ideal weight.

Your blood sugar will improve. I used to check my blood sugar every day. Eating fat and especially meat has always caused the greatest spike in blood sugar. That’s because a high-fat diet lowers insulin sensitivity. In fact, beef causes more insulin production than white sugar.

Why No Oil?

Here are some more reasons to avoid oil:

1) Oil is a refined product and the most concentrated source of calories available anywhere. One tablespoon of oil contains 120 calories of pure fat with almost no other nutrients. Refined sugar is only 50 calories per tablespoon.

A few splashes of olive oil here and there can quickly add up to hundreds of extra calories that you don’t need. Worst of all, those calories are missing all the fiber and essential nutrients and are empty.

Multiple studies have found that adding fat to food makes people over-consume calories without realizing it because fat has a very low satiety factor compared to carbohydrates or proteins. Many of these fascinating findings are described in the book “Salt, Sugar, Fat.”

Remember: it takes 24 olives to make 1 TBS of olive oil. I don’t know about you, but I’ve never once added 24 olives to a single serving of salad.

2) Vegetable oils contribute to inflammation. Omega 6 fats contribute to inflammation in the body while omega-3 fats reduce it. But most vegetable oils have a ratio that dramatically favor omega-6 fats. We should seek to a dietary ratio of no more than four times the omega 6s vs. 3. Olive oil contains over ten times the omega-6 as omega-3, and many other oils are worst.

3) Olive oil doesn’t lower LDL cholesterol, in fact, it increases it. It’s a myth to think that olive oil is “heart healthy.” Studies have only shown that it lowers LDL cholesterol when it REPLACES animal fats like butter. But to add olive oil (and other vegetable oils) to an otherwise healthy diet increases LDL levels. If you want to raise your LDL levels even faster, then eat some coconut oil. As Dr. Williams recently pointed out in an article published on Renegade Health, vegans tend to eat too much coconut oil, and it does raise their LDL levels. There’s a lot of hype around coconut oil, but in my opinion it’s just another good way to get to a heart attack faster. (For the lowdown on coconut oil, watch this video by Dr. Greger.) Note: whole coconuts are healthy. You can eat them.

4) Olive oil injures the inner lining of the arteries (called endothelium). A study conducted by Dr. Robert Vogel and published in the Journal of the American College of Cardiology showed that a meal containing olive oil caused severe constrictions in arteries, contributing to heart disease. Consuming olive oil reduced blood flow by 31% in this study. It’s worth noting that canola oil or salmon didn’t cause this problem (however, all vegetable oils are unhealthy to some degree).

What studies found was that the protective components of the Mediterranean diet appear to be fruits and vegetables and nuts, and NOT the olive oil. Greek people only got away with eating olive oil because they consumed a lot of fruits and vegetables. They also replaced animal fats like butter with olive oil. But olive oil in itself isn’t healthy.

5) Oils release toxic compounds when heated. Many oils become carcinogenic when heated. And yes, every type of oil can withstand a different level of heat. But don’t believe for a second that nothing is happening to your oil when you start heating it. Udo Erasmus, one of the world’s most well-known experts on fats, always recommended to NEVER heat any fat. He said: “If health is what we want, water is the only oil appropriate for frying. We’re back to steaming, poaching, boiling, or pressure cooking our foods. Or, even better in most cases, eating them raw.”

What about essential fats?

It’s true, we need some fats for good health. But all whole foods contain them to a certain degree, and in the perfect omega 3/6 ratio.

What’s my favorite source of fat? Green vegetables. Although the percentage is low, it contains omega 3s in the perfect ratio.

Additional fats should come from whole foods such as nuts, seeds, avocados, etc. Those foods contain fiber, vitamins, minerals, protein, and so many other critical nutrients that are missing from liquid fat calories.

I only take two tablespoons of ground flax seeds every day. I have tested my Omega-3 levels using a blood test, and I’m getting optimal results. My theory is that removing oil in the diet improves the omega-3 ratio because there’s no omega-6 to compete with the omega 3rd. The body can fully convert the small amount of fatty acids naturally found in every whole food, including vegetables. Including flax seeds and walnuts or hemp is a good idea.

What About Olive Oil?

One of the biggest LIES we’ve been fed over the last 15 or 20 years in nutrition circles is the idea that olive oil is awesome for health and that we should drizzle it all over everything.

Watch any cooking show on TV, and you’ll see the chef lift that elbow high. In fact, they don’t even calculate how much olive oil they put.

“So we’re going to drizzle a few tablespoons of Olive oil in our pan before we start frying our organic wild-caught Atlantic salmon…”


There goes about a a quarter cup of olive oil.

Why Olive Oil Is NOT Awesome

The idea of olive oil as a healthy food comes from research that’s been done on Mediterranean countries, like France and Greece.

In the 70s and 80s, a lot of research went into trying to answer a mysterious paradox:

Why are some countries consuming a lot of fat, yet experiencing less heart disease than other countries that eat more fat?

It was the beginning of the French paradox.

So there began the Lyon Health Study, the biggest of its kind at the time, that studied over 16 countries in the Mediterranean and found that the island of Crete was the one that experienced the best health at the time (this was BEFORE major industrialization took place on that island).

What the Lyon Health Study did was to compare a “Mediterranean-type” diet, inspired from the data available, to a control study that they labelled a “Low Fat Diet”

They put people in two separate groups. One was to eat the “Mediterranean Diet,” and one the “Low Fat Diet”.

Mediterranean Group: They were instructed to eat more bread, more root vegetables, more fish, more fruit, but reduce red meat, use margarine instead of butter, and olive oil on salad. Wine in moderation.

Low Fat Diet:The so-called “low fat diet” still consumed over 34% of their calories from fat! In my book, that’s not a low fat diet. On the other-hand, the “Mediterranean” group ate 30% fat, and much less cholesterol. The Low Fat Diet was higher in fat than the Mediterranean diet!

What they found is that people in the “Mediterranean” group experienced a dramatic reduction in cardiac death following that diet (50-70% less). So they even had to stop the study, fearing for the health of the control group on their so-called “Low Fat” diet.

What’s interesting is that all of the benefits from the “Mediterranean” diet can easily be explained by the slightly better choices they made: eat more vegetables and fruit, eat less meat, avoid saturated fats.

Here’s where it gets interesting:

– The studies on the Mediterranean diet NEVER proved that olive oil is healthy food in itself
– They only proved that replacing other fats (like butter) with olive oil is slightly better
– The main message from the study is to eat more fiber, whole grains, fruits, vegetables and exercise!

Even a further study, the Nurse Health Study, shows that women eating olive oil are only marginally healthier than those who don’t.

The truth is that inhabitants of the island of Crete used to be very healthy because:

– Ate lots of fresh produce and some coarse (whole grain) bread
– They ate beans and fish instead of refined foods and fatty meats
– Yes, they added some olive oil to their diet (2 tablespoons a day), but burned it off by walking and hiking on average 9 miles a day!

For your information, I visited the island of Crete in 2010. Now 60% of the population there is overweight.

How to Transition to an Oil-Free Diet

Now, does that mean you can never have a splash of olive oil? If you’re very active and burn a lot of calories, a bit of olive oil probably won’t hurt you. But it’s better to go without it. Try giving it up and you’ll notice that your taste for oil will disappear. If you crave something fatty, have whole nuts and seeds instead, or even some nut butter. Eat some avocado. And whole coconuts contain ALL of the benefits of the coconut. Coconut oil is just pure fat. What could be tastier than a fresh, young coconut?

When I make a batch of hummus, I only use some tahini, but I don’t add any oil. The traditional recipe for hummus doesn’t contain any oil. I stopped purchasing the tahini brands that contain oil (most of them).

When I eat a salad, I usually eat it plain or with a simple seasoning of balsamic vinegar and maybe nutritional yeast. But I don’t add olive oil to it. I might add some diced avocado.

When I make rice and beans, or marinara sauce, I don’t stir-fry the onion and garlic in olive oil. I dry-sautee the onions and garlic until a little brown and then deglaze it with vegetable broth. No oil.

My taste buds have adapted to this oil-free diet. I now enjoy my food more without oil. It takes about 60-90 days for a person used to a diet of 30+% fat to adjust to lower-fat diet. Then when the transition is over, you will start to dislike oil and enjoy the taste of real, unrefined foods without added liquid fat.


1 Harvard Magazine
US National Library of Medicine National Institutes of Health 


Frederic Patenaude

Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.


Comments are closed for this post.

  1. KE says:

    Canola oil is GMO and shouldn’t be touted as a good oil.

  2. Sloan says:

    I agree 110%!! The only time I use oil is as a moisturizer for my skin – with argon being my favorite. Cutting far out of my downtrodden the same results that were mentioned in the article. Thanks for posting this!

  3. Samara says:

    Then what do you think of Dave Asprey and his claim that coconut oil improves cognitive function dramatically…that he adds it to all of his food and even makes coffee with it, bulletproof coffee. I’d like your input on this:)

  4. CD says:

    Thank you, so much, for this article and for mentioning that it takes 60-90 days to transition! I don’t do much oil anymore (although I haven’t sworn off it — I still haven’t mentally adjusted) but I still do too much fat from whole foods and that’s what I need to work on next. Thanks, again!

  5. Lisa says:

    WHAT????? This is the most ridiculous thing I’ve ever read? As quoted by Udo Erasmus, LEADING expert in the field of fats.

    “The low fat (no fat) diet that is the rage today leads to stunted growth in children; dry skin; low energy levels; high cholesterol; high triglycerides; compromised immune function; leaky gut and allergies; lower testosterone production; and, as you will see a little later, cause many other health problems.”

    Do your homework before sharing such misleading information on fats.

    • Whole plant foods containing fat are perfectly healthy to eat and children should eat them. This article is about oil. No-oil diets do not cause such problems. In fact, these problems mentioned by Mr. Erasmus are often caused by oils.

    • crosswind says:

      Do you know that some microbes, like protomyzoa Rheumatica (malaria-type blood parasite) thrives off of fat & oil in the diet?? I was just diagnosed with this. So far there is only ONE lab in the USA that tests for it and their studies so far only know MOSQUITOES carry it. The lab is working on a cure, but so far NO CURE yet. The blood parasite is a prolific and multiples faster with fat and makes BIOFILM from fat — (Biofiom =Sticky mucus to protect it’s microscopic community and HIDE From Antibiotics). So some people NEED to be lower fat. Not 100% fat-free, but lower. Protomyzoa Rheumatic mimics Lyme disease & causes Anxiety, fatigue, the first 15 yrs, and then Rheumatoid Arthritis, Fibro and other Autoimmune. I was just tested positive for RA factor. I think i’ll stick with low-fat, so i don’t feed these things. Here is some Homework for you –> http://lookingatlyme.blogspot.com/2012/07/protomyxzoa-rheumatica-implicated-in.html

  6. Elo says:

    This is some of the most misleading information your site has ever posted. I am unsubscribing until you are no longer contributing. I have been a subscriber since Kevin started the site.

  7. Brooklin says:

    Well this is definitely contrary to what I have been reading from most of the health experts that I subscribe to. But I am open minded about this. For one I tried taking a tablespoon of coconut oil or olive oil in the mornings as some health experts recommend (for your brain function) and had to stop because it caused me to feel off all day. Another thing crossing my mind is regarding the cold pressed juicer my son bought me for Christmas. I am finding that the clear containers on this juicer are always left with a film of oil which I have to clean of with soap to get the clean shine back. I am juicing almost strictly greens with a little citrus Like lemon or lime and lots of ginger. Now I see the oil does come from the greens like spinach and kale etc. So in this way I am getting all the oil my body needs.

    I will take this information into consideration.

    Thank you.

  8. crosswind says:

    Frederic and Kevin, Your articles always challenge my thinking and are usually new & unique. I appreciate you sharing. I do feel worse on oils, even EVOO and i found out i have a gene mutation which makes it difficult to process fatty acids and was recommended to avoid coconut oil as it increases anxiety in me & others. It could be that i am accumulating the oils & having difficulty detoxing the excess, due to that gene mutation. I read that this excess attracts microbes accumulating too. So, as i move to eliminate grains from my diet this week (after feeling worse back on GF grains), will also keep this in mind to avoid OILS too. Thank you!

    • Mary Kay says:

      Thanks for sharing this. Would you mind telling me the name of the gene? And did you find it through a regular blood test or through something like 23 and me? Thanks in advance!

  9. crosswind says:

    Frederic’s raw food book was the FIRST time i ever heard about NOT eating Fruit + oil, a few yrs ago. UP til that point i had so much bloating, sluggishness with raw it was not funny. When i changed that, it was an amazing difference. He definitely goes against the grain, but i believe him after experiencing the improvements a few yrs ago (after avoiding Fat +Fruit combination). Just try it and see for yourself. Its’ not so extreme advice, that it could hurt you. If anything, i will give our body a break.

  10. Max says:

    Have been a subscriber for a while and I respect anyone trying to spread healthy lifestyle choices. I believe what your saying is absolute hogwash though sorry. Beef gives you blood sugar spikes more than literal cracked sugar? You get your omega 3s from veggies? But you eat flax and meat daily? Hmm. I personally have transitioned to a high fat diet (most similar to Dr. Mercola and Mark Sisson primal) from a raw vegan diet (which is not sustainyou or mother earth unless you live in the tropics). It took a few months to become fully fat adapted but my health and my partner’s have never been better. I don’t crash, ever. I don’t get the hangry feelings high carbon diets make you get. I can effortlessly fast for 3rd hours and literally not be hungry. It is such a blessing to not feel the way i did when i was raw and killing people for a fruit every other hour lol. My partner is actually almost completely carbohydrate intolerant and is slaying her life long candida overgrowth. Coconut oil has been a pivotal factor in helping her symptoms and killing off the overgrowth. The bottom line is listen to your own body, everyones different and some people aren’t carbivores. I highly recommend checking other diets if this high carbon one is not working for you. Also quitting refined sugar and flours has shown me how much of a drug they really are.

    • Victoria says:

      We are not carnivores, we are starchivores. Check out Dr McDougall.

      You may get away with high fat for a time but not indefinitely. When I was under 50 yrs I could get away with ridiculous amounts of high fat stuff. That did not last as you too will see eventually. Frederick does not eat meat btw. People that follow this way of eating have the best results. Hope you discover the truth sooner rather than later.

    • Litenen says:

      Here we go on seesaw again!Dr.Mercola got interestin theory.Like th fact tht Dr.Mercola says its a good idea to fast intermittently!Ancesters don’t always get good hunting day so the body can be starved now an then!I believe tht everyone is unique.Its probably th environment your ansesters survived tht makes for ideal diet.

  11. Daniele says:

    Why not use ghee instead of oil for cooking?

  12. Michael says:

    Great! it is about time someone wrote up a decent article on the topic.

  13. Andrew says:

    I would suggest you watch this video >>> ” ABC Catalyst – Low Carb Diet: Fat or Fiction? ” on Youtube.



    * For me the science is also in. In the last eight months that I have been living low-carb. I have experienced the following: 30 pounds weight loss, substantial muscle gain, discontinuation of gout medication, acid reflux gone, IBS gone, aches and pains gone, waist size gone from 40 to 33, sex drive increased, depression abated, clearheaded and more physically active. Had labs done before and after my numbers are markably improved. I look good and I feel good. once more my life is worth living again. The foods I was eating were making me sick. Good nutrition is the magic key.

    * Nokes did not get diabetic on a low carb diet. He got diabetic from decades of eathing a high carb diet. And it is a high fat diet not a high protein diet. If you eat a lot of meat and low fat the extra protein is converted to glucose and you will get fat. If you want to lose weight it is high fat, moderate protein, low carbs.

    * Since i change to low carb diet i feel 10 years younger i advice every one who is over weight to try it, amazing results check your before and after the diet and see what Carbs sugars did to your

    * Fruiture ? It would appear that you don’t establish the facts before you make statements. That is probably why you resort to ridiculing people rather than use sound reasoning. Two of the big factors that low carb dieters are always impressed with is1. We eat more than enough 2. We never get hungry in be tween meals. I myself personally know people that were overweight diabetics. Since losing weight on the low carb diet their blood sugar levels are normal and they’ve gone off all medication. In fact there are 1000’s of testimonials to this effect. The problem is it doesn’t fit into your believe system so you trash it. For your information. Tim Noakes has a history of diabetes in his family. For this exact reason he always followed the so called traditional healthy diet to prevent him from becoming diabetic. Only then did he start following the low carb diet and he now has no sugar problems. If you don’t know these facts it shows you never read up about him or the low carb diet. You thus criticize without having any knowledge. How can I thus trust anything you say. I cant. His Facebook fanpage has over 90,000 members full of testimonials about get cured from, diabetes, blood pressure, heart problems, obesity etc etc. Very strange for a diet that supposedly doesn’t work, and nobody complains that they’re starving.

    * You are as dumb as they come…Tim Noakes got diabetes from a high carb low fat diet…went on a low carb diet to cure it…I am low carb high fat and diabetic my blood sugars are now normal.

    ************ The moral of this >>> There is no one diet that fits everybody, this diet is not for everybody, nor is a vegan, raw, palio, or whatever, having a more balanced broader approach to this and not trying to put everybody in one box, as long as what you eat is as natural as possible.

  14. Ann says:

    It’s a tough pill to swallow being told oil is bad but it’s impossible to argue with the science these doctors cite and the pro-inflammmatory effect of Omega 6’s out of balance with Omega 3’s, not to mention saturated fats and transfats. Dr Onish’s research looking at the effect of oils inside the arteries is eye-opening and explains why so many people with normal markers for heart disease- LDL, HDL etc- have heart attacks. Since we can’t see what’s happening inside the body, better to listen to the science. My father died of a heart attack following the high fat Mercola diet discussed here. Not surprised knowing what we know now.Thanks for all of your critical thinking.

  15. Christine says:

    Hello & Thank you! I really appreciate your articles. I just would like some further clarification on the fats & sugar! I make green smoothies at breakfast & eat green power salads & protein at lunch. So Flax seed in my smoothies is a good thing right about 2 tablespoons? Eating sardines in water with salad… No olive oil on salad… I got that..is good fat in sardines or do I need to always add avacado with greens & sardines at lunch!??
    Also can u talk about hard boiled eggs… I love them & I avoid the yolk when boiled… Is that a good thing or not necessary…? Well I look forward to ur clarification! Thank you-Christine Cummings.

  16. Sarah says:

    Thanks for a great article again Frederic and I agree with eating a low fat, plant-based diet. However! I have recently entered the natural phase of a woman’s life called “menopause”. Well, I guess “peri-menopause” to be more precise. I did not know what to expect for me personally because my diet and exercise habits are very good and have been for over 7 years (after I changed to a low fat, plant-based diet – no red meat, no chicken, only very rarely a bit of fish and even that I leave now). So when I started with hot flushes (or ‘flashes’ as you say in your part of the world!) I knew I had to make some adjustments to my diet. My one ‘failing’ is coffee. Not much – only one or two a day and good coffee (organic beans). So I cut out the caffeine. It worked. To a point. It was only when I increased my intake of flax oil that my flushes went away completely. I had been taking a tablespoon maybe twice a week and it wasn’t enough, even with crushed flax seed in my smoothies every day. So now I take it about five times a week. If I drop below that I can feel mild ‘face flushes’ as I call them. This is my story and I know that everyone is different but it serves to show us that there are situations where added plant oil IS sometimes needed. In the rest of my diet I rarely, if ever, add olive oil to my salad and I occasionally use a little slightly heated coconut oil in a sauce. My weight is good and stable and NO middle-age spread!!

  17. cay says:

    Thanks for the great article, Frederic! I feel so much better with no added oils. Also, folks, remember: no oil doesn’t mean no fat! Get your fats from whole food sources!

  18. TSO says:

    vous avez marqué plusieurs bons points mais vos conclusions vont à l’autre sens des miennes.
    you have marked many good points but your conclusions go to the opposite side of me.

    Yes to fruits and green vegetables, yes to omega 3, yes to nuts but ”No to all oils and for all” ?
    Agree that refined oils can be carcinogenic when heated. But a few oils can be heated and we need to learn which of them (olive, oleic sunflower, possibly the tea oil…).

    The Greek diet called Mediterranean was not based only on raw fruits, nuts and vegetables but also on olive oil. But this diet is now a past, and obesity is common in Greece as you write.
    The Greek diet is also called the Crete diet, from the big island. The food of it’s people was fruits, especially green vegetables rich in omega 3 (!), olive oil, wine…
    The secret is always in the combination of different food elements not only in the refusal of all vegetable oils.

    Your argument: “Greece currently has the highest obesity levels in Europe and has the highest per-capita consumption of olive oil” misguides the auditor, as you don’t mention that Greeks eat at 2:30-3:00 in the afternoon or 10:00 in the evening, eat a lot and fry often their food, so they eat unhealthy. The olive oil alone could not save them. Same for Spanish and Italians.

    You write: “Oil is a refined product and the most concentrated source of calories available anywhere”.
    All oils are not refined, there are many 1st cold pressed oils (not only the olive oil), that are rich in omegas.
    Good and healthy oils contain also vitamin E, which is good for the skin.

    You write that eating refined sugar is less bad than eating oil but you don’t mention that eating whole and not refined products give more nutrition elements to the body than “white” food. It’s essential to notice this as much that the body needs very different elements, and food of different colors to stay in health.
    Of course, an oil rich in omega 6 and poor in omega 3 will not help somebody to balance his or her diet.
    A part flax, hemp and walnut there is also Rapeseed oil (“the oil of the poor” in France).
    Rapeseed oil, when 1st cold pressed, is excellent oil because it contains: omega 3 (11%), omega 6 (20%), omega 9 (60%) and ~28mg of natural Vitamin E per 100g. It has a delicious taste of vegetable and is one of the most balanced oils. You can eat it with salad, rice, avocado or alone. You can also mix it with extra virgin olive oil.

    I can not be convinced that after 3 months of your diet I will not have the need of oils. I love their full aroma and taste and use them a lot. Why to abandon them ?
    By the way, you seem that you haven’t taste yet the great oils of Vigean, the French oil master.
    Vigean is a specialist on 1st cold pressed oils and on toasted oils. I admit that toasted oils do not keep their omegas, but the 1st cold pressed oils are excellent. There are also dietetic oils (Duodor: Olive and Walnut), Triodor (Rapeseed, Pumpkin, Evening Primrose) etc. in specific proportions and conceived for persons on need of food balance. Maybe their oils would make you put in question your philosophy 🙂


  19. Marge says:

    Super good article. Very to the point, simple, easy to understand. We are to eat Whole Foods. That’s it! Oils are the most refined foods out there. We get the fats we need in the correct proportions by eating foods the way nature intended, that is, in their whole form. Eating oils is like eating refined white sugar instead of getting the sugars from fruit and vegetables. Stick to “whole foods, plant based” and you can’t go wrong.

  20. Mary Kay says:

    Thanks for sharing your thoughts on this. I do believe many of the things you say about blood sugar being affected by fats etc, but I still believe in some fat for myself. What are your hormones such as testosterone like? I just had a complete lipid profile done and at first my LDL looked a little high but the testing was broken down even further into puffy/good LDL’s vs the smaller ones and the Functional Med doc said mine looked great. I also got my period until I was 57 and believe that added fats helped keep my hormones intact and I even got pregnant at age 51, but my eggs were too old so it didn’t take. And remember Kevin and his low testosterone? He then did add more fats. So I’m not trying to judge you or disagree, but would like to know about your hormones. Thanks again.

  21. Hi

    Not sure I agree with al that you say but if you find that your diet works better without oil then good for you. I cant manage without some oils.
    I find that I cant eat much carbohydrates as I fall asleep so rely on some oil (Coconut or rapeseed raw) to feel satiated. Cant eat too much vegs/salad as that fills me up TOO much and feel so uncomfortable and bathroom frequency.

    Not sure they we get enough Essential fatties from all other foods either.

  22. Nora says:

    I am following you for quit some time. Most od the times I agree on things you write. But not this time. I think you are taking it way tooo extreme. I think balance is the key. I believe every individual should make an effort in finding their own protein, fat and carbohydrate balance depending on the lifestyle and health conditions. However, I appreciate that you talk about this topic. It is important! Thank you! 🙂

  23. Neil says:

    One thing I have learnt over my own years of research and human longevity, is that there is no such thing as ‘absolute’. As you know Frederic, people survive to 100 smoking and hardly an impressive looking diet whilst others lie dead after a beach run at 45 years of age.

    Welcome to the world of controversial health forums.

  24. Alex says:

    Great article, Frederic!

    I’ve recently written one myself on oil, although you include Doctors names that I did not know about, like Klaper and Goldhammer and looking at Omega 3s. Thank you.

    So many people think that the Mediterranea diet is great- so I’m really pleased you included those statistics re obese people in Greece!!

    Do you think that the push of fat and meat i.e. paleo is due to pharmaceutical companies actually knowing the truth about a vegan diet and how when living as a healthy vegan your dependency on drugs is greatly reduced, and so they knowingly train doctors and use the media to make people sick?

  25. Chloe says:

    I use oil not because I crave the taste or fat but because I don’t want my food to stick to a pan or my mix in a blender is to dry and won’t blend. What do you recommend then? Without watering down what should be a thick sauce per say.

  26. Bruce says:

    After chasing my healths for over 10 years and finally getting close, I tend to agree with what a couple of others have stated, it’s a matter of individuality. Everybody is different. One thing not mentioned about which diet is best for you but is an interesting point to consider, and that is ancestral heritage. Consider for a moment that someone of Inuit/Eskimo heritage whose ancestral diet, which was exceedingly high in fat and protein with nearly no carbs at sometimes of the year, would probably not do to well on the diet you recommend. Another thing I found can influence what diet is best for you personally is your level health. Different levels of health/infirmity can effect what nutrients your body needs and can use. In other words what made you feel like an imaginary rock star two years ago might not do it today. Basically we all need to do the hard work of learning to listen to your body and work with it. i.e. Do what it tells you. Thanks for the info, it’s always good to hear varying opinions even if you don’t agree, that’s what free speech is all about.

  27. Thank you!! I appreciate your article, and especially the cooking tips on not using oil. I have cut out oil, except for small amounts for veggie stir fries or marinara sauce. I will now be cutting out that little bit of avocado oil, and trying dry ‘frying.’

    i do have a question. What about using a little balanced omega 3/6/ 9 oil such as Udo’s oil.I have always thought a little of that, for instance drizzled lightly on my veggies, (cooked potatoes for instance), would help me absorb the vitamins. I also have often put a couple of teaspoons in my greens smoothie. Do you advise against this?

    • Have you ever checked your Omega 3 levels using a blood test? I don’t think those oils will help. It’s much better to use whole sources of fats such as walnuts and ground flax. But personally I always had the best blood test results by eating a lot of greens.

  28. Dee says:

    Hi there, love the article. It really got a lot of people fired up. My opinion: Easy to digest whole foods. We are so obsessed with food and yet we are sicker and looking older. I don’t believe in eating too much of anything because eating that way produces dis-eases in the body. We need to start connecting with the earth, loving each and implementing a wholistic lifestyle that feeds the cells in our body. Stop obsessing over food. De-stress, and eat foods that gives you healthy digestion, healthy assimilation and a healthy elimination. Peace and Love, dee

  29. Mark says:

    We rely on scientific data to show us what is the best foods to consume. The no oil diet is at odds with the high fat diet that uses oils like advocoda,olive & coconut oil. There lies the problem I am now torn between these info’s as both make sence to me. Maybe a compromise should be to use oils but sparingly.

  30. Mangala says:

    I have gone oil free for 3 months and my health improved dramatically, I lost 10 pounds and my cholesterol dropped 40 points. It was hard in the beginning to get used to cooking without oil but after 1 month my taste buds adapted. I highly recommend trying an oil free vegan diet for at least 21 days to see best results. Worth the effort

  31. Gb says:

    Dear Frederic,

    thank you for posting this article to start the debate about oils,
    and for reminding us of the Dr Vogel studies on olive oil and blood flow.
    After reading many books and research based work, I thought the right diet was moving to keto as it makes it easier to move to Intermittent Fasting with all its benefits.
    However it makes sense to talk about the fact that oils are processed in the sense that one has to collect many vegetables (be it olives or other) and then squeeze them, does not seem very natural, even thought I do put 24+ olives in my salad if i get the chance ! 🙂
    so I will examine the options of reducing the oils and re-evaluating the ‘best’ diets.
    However I find some inconsistencies in your diet and the publications you promote, like the recent work you published on Mosseri where he describes fermented food as ‘bad’ (like saur-crauts and vinegar), but then he promotes yogurt which is fermented milk, and you say you use Balsamic vinegar which is not only fermented but also full of sugars.

    • There are a few minor differences but those should not affect the big picture. I think a lot of hygienists of the past recommended some dairy products, and Mosseri just tolerated them. Also, I don’t view balsamic vinegar as a health food per se, but rather as a compromise that can be used on a salt-free diet. We all agree on what the ideal diet is. The problem is that this diet is difficult for many people to follow in the real world, so each author decides what are the compromises that make the most sense.

  32. Daniela says:

    You provide such a unique perspective on health! It is so honest, truthful, and simple — very real life. I like how you make it personal.
    It does make sense at least for me to live without oil. Thank you for injecting simplicity into our modern life eating. I see that your approach would probably really help me! I also like what you wrote about fasting. You are changing focus to not eating, rather than thinking how much and what to eat. Again, this is revolutionary!
    Thank you!

  33. percy says:

    Where does coconut milk fall under (good or bad?). Coconut milk is squeezed out of grated mature coconut and used in many Asian dishes like Thai curry.

  34. Melinda says:

    Amen!!! I really appreciate your research on this. It’s so timely as I was just having this discussion on a functional medicine forum just the other day and WOW! did I get a backlash. I felt kind of alone in the whole discussion. There were some who mentioned that olive oil has been used for thousands of years in about every culture and that “we need healthy essential fats in our diet” meaning added oils. Ugh! Some refuse to to look at any research done unless it supports their view. Do you feel even discussing “healthier” oils should even be included as at least a step in sort of the right direction from the typical SAD?

    As a health coach, what do I refer people to recipe-wise for no-oil cooking? I think for most people it is not even on their radar.

  35. Evan says:

    If you wished to be taken seriously , some knowledge of science/physics would serve you well . FYI , a calorie is a measure of energy … This .. from Wikipedia ” Calories are units of energy. Various definitions exist but fall into two broad categories. The first, the small calorie, or gram calorie (symbol: cal), is defined as the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius at a pressure of one atmosphere.[1] The second is the large calorie or kilogram calorie (symbol: Cal), also known as the food calorie and similar names,[2] is defined in terms of the kilogram rather than the gram. It is equal to 1000 small calories or 1 kilocalorie (symbol: kcal) ” Nonsense like ” You’ll have more energy eliminating oil because you eliminate a concentrated source of calories. You will replace those calories with foods that give more energy, such as fruit, healthy starches, vegetables, and whole nuts and seeds or avocados. ” demonstrates that your desire to peddle your beliefs exceeds your truthfulness . Connecting the energy content of foods , with the feeling of being energised , is also a misleading aspect of your pseudo-analysis ..

    • You’re making a good point, but you’re missing out on the bigger picture. I wrote this article a few years ago and would phrase the arguments slightly differently now for more clarity. What I meant is that less caloric-rich foods are easier to digest, which leads to greater feelings of energy. But you must be aware of the benefits of eating foods that are low in calories, high in nutrients.

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