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The exact reason might shock you. Once you understand this, it will make your life a lot easier
You’re sautéing onions for your daal, and you do that casual wrist flick with the oil bottle — not measuring, just vibing.
Maybe you’re thinking, “It’s just a tablespoon... that’s fine, right?” Let me stop you right there. Because that tablespoon is holding on to a dark little secret that your waistline doesn’t appreciate.
Let’s get nerdy for a sec (in plain English):
🧂Fats contain 9 calories per gram. Compare that to carbs and protein, which only have 4.
🥄One tablespoon of oil = 120 calories. And that’s if you actually measured it.
Most of us pour in closer to 2–3 tablespoons without realising.
That’s 240–360 calories added in before you’ve even eaten anything.
🫥Oil is a low-volume, high-calorie food. Translation? It doesn’t fill you up. It doesn’t even register on your hunger scale.
But your body still has to store those calories somewhere — usually in your stomach, thighs, or love handles.
⚠️ Low-volume = dangerous.
Oil doesn’t take up space in your stomach, so it won’t stop you from eating more. That’s why it’s ridiculously easy to overdo it.
Sure, technically. Olive oil has benefits. But let’s not get it twisted: Healthy doesn’t mean low-calorie. You could be cooking veggies in avocado oil, air-frying salmon, and adding EVOO to your salad — but still gain weight. Because the calories are sneaking in while you’re patting yourself on the back for eating clean.
A few glugs for your morning eggs
A drizzle over your chapatis
A “just eyeballing it” pour into your curry
A cheeky splash to coat the air fryer tray
A “healthy” salad dressing with 3 oils blended in
It adds up FAST. By the end of the day, you’ve inhaled 400–600 extra calories... and you’re still wondering why the scale won’t budge.
🧠 Mindset Shift:
You don’t need to cut out oil. You just need to treat it like sugar — something to portion out with purpose, not emotion.
Here’s how to keep the flavour without ruining your calorie deficit:
✅ Use cooking spray instead of pouring
A few sprays = 5–10 calories. A few pours = diet sabotage.
✅ Invest in a high-smoke-point oil like avocado or rapeseed oil
These let you use less oil at higher heats without burning it — perfect for stir-frying or roasting.
✅ Brush oil on with a silicone brush
Gives you full control without losing flavour. Works wonders for air fryer recipes too.
✅ Use non-stick pans properly
If your “non-stick” pan still clings on to everything like a toxic ex, it’s time to replace it. A good pan = less oil needed.
✅ Measure your oil like your calories depend on it (because they do)
1 tablespoon = 120 kcal. Know what’s going in. Use measuring spoons if you’re serious.
💡 Reminder:
If your “healthy meal” ends up being cooked in 3 tbsp of oil, it’s no longer low-calorie. It’s just well-oiled delusion.
You don’t have to be scared of oil. You just need to respect it. Think of it like a rich auntie who brings flavour but also chaos — lovely in small doses, disastrous if left unchecked. So next time you're about to free-pour oil into your pan like a celebrity chef... stop. Think. Measure. Because fat loss doesn’t care if you’re using coconut oil or lard. A calorie is still a calorie — and your body is keeping count even if you’re not.
