Fitness enthusiasts often put everyday ingredients on the blacklist, labelling carbs as fattening, oil as unhealthy, spices as gut irritants and salt as a heart enemy. This mindset leads many people to skip rotis, avoid tadkas and survive on bland salads — all in the pursuit of discipline and “clean eating”.
But nutritionist Lovneet Batra warns that this extreme elimination approach can backfire.
In a recent Instagram post, Batra explained the hidden side effects of cutting out essential ingredients, stressing that the human body thrives on balance, not deprivation.
“We often celebrate cutting foods in the name of clean eating, but biology doesn’t work on elimination alone. When entire food groups are removed without medical indication, the effects show up quietly — in hormones, energy, digestion, skin and metabolism,” she wrote.
What Really Happens When You Eliminate Key Ingredients
Carbs:
Completely cutting carbohydrates can reduce active thyroid hormone (T3), slowing metabolism and recovery. Even if calorie intake remains unchanged, metabolic output drops, leading to fatigue and stalled progress.
Spices:
Removing spices strips the diet of powerful polyphenols and antioxidants. In Indian diets, spices contribute significantly to daily anti-inflammatory benefits and gut health.
Salt:
Avoiding salt entirely disrupts sodium balance in the body and activates stress hormones such as the renin–aldosterone system. This can cause dizziness, muscle cramps, fatigue and low energy levels.
Oil:
Eliminating oils hampers the absorption of fat-soluble vitamins A, D, E and K — essential for hormones, immunity, bone health and skin. Without fat, vegetables fail to deliver their full nutritional benefit.
Common Symptoms Linked To Extreme Elimination Diets
People who cut out entire food groups may experience:
- Persistent low energy
- Poor workout performance
- Cold intolerance
- Weak digestion
- Dull or dry skin
- Hormonal imbalances
Balance Over Extremes Is Key
Lovneet Batra emphasises that unless there is a clear medical reason, removing whole food groups often creates more problems than it solves.
“Eat smart, eat sufficient, and eat in alignment with how the body actually works,” she advises.
So before skipping oil, carbs or salt entirely, it may be worth reconsidering whether the pursuit of ‘clean eating’ is quietly putting your health at risk.
Disclaimer: This content provides general information and is not a substitute for professional medical advice.