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Is Ghee Good For Weight Loss? Clarifying The Reality: HealthifyMe

Ghee, or clarified butter, has all the time been part of our meals, whether or not in cooking or as a condiment. However the opinions on Ghee are divided in the case of weight reduction. Some folks swear by it, whereas for others, it’s a full no-no. This confusion results in a dilemma – is Ghee good for weight reduction, or do we have to keep away from it? This text goals to uncover the reality about Ghee’s function in weight reduction.

I attempt to incorporate ghee whereas cooking for my household in each meal doable like utilizing it for tadka and smearing it on a vegetable paratha. As a child I might relish on ghee and jaggery roti roll, and my children get pleasure from the identical as breakfast on busy faculty mornings. My final consolation meals is moong dal khichdi topped with ghee. I additionally attempt utilizing ghee whereas baking – like changing butter with ghee whereas making bread and buns. It offers a pleasant earthy flavour together with its advantages.
As they are saying within the west Butter makes every part Higher. However for Indian cooking its positively Ghee!!

— Nahida Wankhade (Product Nutritionist)

The discussions on weight reduction are primarily across the large issues – like going to the fitness center, reducing down on carbs, and rising protein consumption. Nevertheless, the little habits we undertake and the substances we use whereas cooking performs a big function in our weight reduction journey. In Indian delicacies, fat are an important cooking aspect, and Ghee is likely one of the most prevalent fat. So, the query arises – can Ghee assist us drop pounds, or is it an impediment in our journey?

The next sections will discover the well being advantages of Ghee, its dietary worth, and its impression on weight reduction. The article additionally explains the science behind Ghee and its impact on physique weight. So, learn on to seek out out the reality about Ghee and weight reduction.

Ghee: An Overview

Ghee is pure butterfat extracted from milk and is a staple in Indian delicacies and different meals. It has a barely roasted, nutty background be aware that units it aside from butter. Whereas a number of manufacturers promote it with totally different flavours relying on the milk high quality, it’s best to make Ghee at dwelling.

One can use each buffalo and cow’s milk to make pure do-it-yourself Ghee. That’s as a result of each comprise important vitamins that profit the thoughts and physique. For instance, buffalo milk’s Ghee incorporates important minerals like calcium, phosphorous and magnesium. Alternatively, cow milk’s Ghee is extra enriched and is a powerhouse of minerals, nutritional vitamins and calcium. Moreover, cow Ghee has a greater shelf life than buffalo Ghee and is increased in antioxidant, antifungal and antibacterial properties. Subsequently, when making more healthy decisions, cow Ghee holds an edge.


Ghee is a wonderful supply of wholesome fatty acids and fat-soluble nutritional vitamins, aiding weight reduction. Regardless of this, many individuals attempting to drop pounds keep away from Ghee with out contemplating its well being advantages. Ghee isn’t solely a wholesome cooking ingredient, however it additionally possesses properties that may maintain your system cool. Its mixture of style and well being advantages makes it a well-liked selection.

Dietary Properties of Ghee

As per the US Division of Agriculture (USDA), one tablespoon (roughly 14g) of Ghee incorporates the next vitamins.

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  • Power: 123kCal
  • Protein: 0.04g
  • Whole Fats: 13.9g
  • Calcium: 0.56mg
  • Potassium: 0.7mg
  • Choline: 3.12mg
  • Vitamin A: 118µg
  • Retinol: 115µg
  • Beta Carotene: 27µg
  • Ldl cholesterol: 35.8mg

Ghee for Weight Loss: A Tasty Path to a Leaner You

Regardless of the misunderstanding that ghee is unsuitable for weight reduction because of its high-fat content material, well being and health consultants suggest incorporating it into one’s every day weight-reduction plan. That’s as a result of Ghee is full of important vitamins that promote total well being, particularly when made at dwelling utilizing cow’s milk.

The Magic of Ghee for Weight Loss

Ghee incorporates saturated fat, which may be unhealthy when consumed excessively. Analysis exhibits that Ghee from pure grass-fed cow’s milk can comprise as much as 64% saturated fat. Nevertheless, incorporating Ghee right into a weight-loss weight-reduction plan is an efficient option to lose undesirable fats. Historically, fat-based dairy merchandise like Ghee and butter are related to weight acquire and weight problems. Subsequently, studying that Ghee can support in weight reduction could seem contradictory. However right here is how Ghee may help with weight reduction.

Improves Digestion

Analysis exhibits that Ghee incorporates fatty acids that support in easy digestion. Moreover, these fatty acids promote the absorption of fat-soluble vitamins similar to nutritional vitamins A, E, D, and Okay whereas regulating hormones. 

Fatty Acids

In accordance with analysis, Ghee incorporates extra omega-3 and omega-6 fatty acids than butter.  Examine exhibits that omega-3 helps scale back belly fats mass and share in chubby or overweight people on a weight reduction weight-reduction plan. Therefore, Ghee helps scale back physique fats ranges and helps tone the physique.

Helps Burn Fats

Ghee has the distinctive skill to burn saved fats cells within the physique for power, resulting in sooner weight reduction. Moreover, amino acids in Ghee can shrink fats cells across the abdomen, thighs, and buttocks. Subsequently, incorporating a reasonable amount of Ghee right into a weight reduction weight-reduction plan plan may be useful for stopping speedy fats accumulation within the physique.

It Helps Regulate Thyroid Operate

Analysis suggests Ghee additionally advantages these affected by thyroid-related problems that will trigger unintended weight acquire. Ghee aids within the higher assimilation of vitamin D, which regulates thyroid operate and prevents undesirable weight acquire.

Conjugated Linoleic Acid

It’s important to know that the fats in Ghee is totally different from different fat because it incorporates conjugated linoleic acid (CLA). As per analysis, CLA is a naturally occurring fatty acid that, when consumed every day, helps weight reduction and protects in opposition to carcinogenic ailments. 

Grass-fed Ghee is especially wealthy in CLA, containing as much as 5 occasions greater than non-grass-fed Ghee, making it the popular selection for these looking for to get pleasure from the advantages of Ghee for weight reduction. As well as, one other analysis exhibits that CLA isomers are antiobesity, antiatherogenic, anticarcinogenic, and antidiabetic.

Ghee can be appropriate for folks with lactose intolerance because it doesn’t comprise casein or lactose, making it simply digestible. 

The Detoxing Advantages of Ghee

Along with its weight-loss advantages, Ghee can contribute to cleansing and a wholesome colon. Butyric acid in Ghee acts as a pure colon cleanser, serving to flush out toxins from the physique and sustaining a wholesome colon. As well as, Ghee acts as a pure laxative, selling common bowel actions. Additionally, it helps to eradicate fluid buildup within the physique that may contribute to weight acquire.


Ghee is a beneficial weight-loss ingredient because of its distinctive fatty acid profile and important vitamins. As well as, it aids digestion, promotes the absorption of fat-soluble vitamins, and helps burn saved fats cells within the physique for power. Subsequently, incorporating a reasonable amount of Ghee right into a weight reduction weight-reduction plan plan may be useful for stopping speedy fats accumulation within the physique.

What Does Ayurveda Must Say About Ghee and Weight Loss?

Ayurveda, an historical Indian system of medication, extremely regards Ghee for its quite a few well being advantages. It consists of contributing to longevity, illness safety, and joint lubrication. As well as, consuming Ghee, particularly desi Ghee, is believed to help in wholesome weight administration.

With common train and stress administration, Ayurveda suggests incorporating small quantities of Ghee into meals to help weight reduction targets. Nevertheless, looking for recommendation from a healthcare supplier earlier than incorporating Ghee into your weight-reduction plan or life-style is essential, particularly in case you undergo from any medical points or are taking any medicines.


Ayurveda, an historical Indian system of medication, recommends the consumption of Ghee, particularly desi Ghee, in small quantities, together with train and stress administration strategies to help in wholesome weight administration.

Varied Methods to Use Ghee for Weight Loss

Listed here are some methods you may devour Ghee for weight reduction, together with recipes:

Use Ghee as a substitute of butter or oil: 

Utilizing Ghee as a substitute of butter or oil in cooking and baking is best. It has the next smoke level than butter, which makes it supreme for frying and sautéing.

Unfold Ghee on Toast

Ghee could be a wholesome different to butter or margarine in your morning toast.

Recipe: Ghee and Cinnamon Toast

  • Bread: 2 slices
  • Ghee: 1 tbsp 
  • Cinnamon
Technique of Preparation
  • Toast the slices of bread.
  • Unfold the Ghee on every slice of toast.
  • Sprinkle cinnamon on high.

Add Ghee to Your Morning Espresso

Including Ghee may help you’re feeling fuller for longer and even enhance your metabolism.

Recipe: Bulletproof Espresso

Technique of preparation
  • Brew 1 cup of espresso utilizing your most popular methodology.
  • To the espresso, add one tablespoon every of Ghee and coconut oil.
  • Mix the combination till it’s frothy and easy.

Use Ghee in Soups and Stews 

Ghee can add a wealthy, nutty flavour to soups and stews and provide help to really feel full and glad.

Recipe: Lentil Soup with Ghee

  • Ghee: 1 tbsp
  • Chopped Onion: 1
  • Chopped Carrots: 2 
  • Chopped Celery stalks: 2 
  • Dried Lentils: 1 cup
  • Vegetable broth: 4 cups
  • Salt, pepper, herbs & spices: As per your style
Technique of Preparation
  • Soften one tablespoon of Ghee in a big pot set over medium warmth. 
  • Sauté one chopped onion till it turns tender and translucent. 
  • Then, incorporate two chopped carrots, two celery stalks, and one cup of dried lentils into the pot. 
  • Pour into it 4 cups of vegetable broth and produce to a boil.
  • Decrease the flame and let it simmer for 30-40 minutes till the lentils turn into tender.
  • Season with salt, pepper, and your favorite herbs and spices.

Precautions and Ideas

Ghee may be higher than butter or oil throughout your weight reduction journey. Nevertheless, it’s important to make use of it proper. Listed here are some suggestions for consuming Ghee for weight reduction:

  • Restrict your consumption: Ghee is excessive in energy and fats, so it is best to devour it sparsely. Ghee incorporates many energy and a excessive quantity of fats. Subsequently, it’s important to concentrate to how a lot Ghee you eat and to change your consumption as vital.
  • Select high-quality Ghee: Search for Ghee constructed from grass-fed cows and free from components and preservatives. Excessive-quality Ghee is wealthy in vitamins and could also be extra useful for weight reduction.

Simply Saying

Right here’s a enjoyable truth – in historical India, wrestlers and athletes would devour a spoonful of Ghee earlier than their matches or competitions for an power enhance. That’s as a result of ghee incorporates medium-chain triglycerides (MCTs), which give a fast supply of power to the physique.

The Closing Phrase

Ghee is a scrumptious and wholesome meal addition, significantly for weight reduction. Regardless of misconceptions that Ghee is unsuitable for weight reduction because of its extreme fats content material, it may be useful to include reasonable quantities constructed from cow’s milk right into a weight-loss weight-reduction plan plan. 

Attributable to its distinctive skill to burn saved fats cells and shrink fats cells round particular physique areas, Ghee could be a beneficial part for lively weight administration. So it’s no marvel why Ghee is making a comeback in trendy occasions. General, it’s value contemplating incorporating it into your every day weight-reduction plan with recommendation from well being professionals.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.

Regularly Requested Questions (FAQs)

Q. What’s Ghee, and the way is it totally different from butter? 

A. Ghee is a kind of clarified butter that originated in South Asia. On this course of, one simmers butter till the water and milk solids get eliminated. It leads to a nutty, golden liquid. Ghee is totally different from butter as a result of it has the next smoke level, an extended shelf life, and is lactose-free. 

Q. Does Ghee comprise fewer energy than butter? 

A. No, Ghee and butter have related calorie contents as each get constructed from milk fats. Nevertheless, Ghee has the next focus of wholesome fat. As well as, it’s extra simply digestible because of the removing of milk solids.

Q. Can consuming Ghee assist with weight reduction? 

A. Ghee is calorie-dense and excessive in saturated fats, so moderation is important for weight reduction. Nevertheless, it will probably get included as a part of a balanced weight-reduction plan. 

Q. Is Ghee excessive in saturated fats? 

A. Sure, Ghee is excessive in saturated fats. It’s a clarified butter generally utilized in South Asian delicacies. It has roughly 60-65% of its saturated fats content material. 

Q. How a lot Ghee ought to I devour every day for weight reduction? 

A. Ghee is excessive in energy, so moderation is important for weight reduction. Begin with 1-2 teaspoons every day and incorporate it right into a balanced weight-reduction plan together with a correct train routine. Seek the advice of with a healthcare supplier for personalised suggestions.

Q. Can Ghee be included in a low-carb or ketogenic weight-reduction plan? 

A. Sure, one can embody Ghee in low-carb or ketogenic diets. It’s a high-fat meals with no carbs. It may be used as a cooking oil or added to the flavour and wholesome fats recipes.

Q. Is Ghee appropriate for folks with lactose intolerance? 

A. Sure, Ghee is commonly appropriate for folks with lactose intolerance. Through the clarification course of, the lactose in milk will get eliminated, making Ghee lactose-free. Nevertheless, it’s all the time finest to seek the advice of a well being skilled to find out what’s protected to your dietary wants.

Q. How ought to I devour Ghee for weight reduction? 

A. Moderation is essential. Use Ghee in small quantities to keep away from extra calorie consumption. Exchange unhealthy fat with Ghee, similar to utilizing them for cooking as a substitute of vegetable oil or butter. Keep away from consuming Ghee with high-calorie meals and pair it with wholesome choices like veggies or entire grains. Be conscious of your total calorie consumption and keep a balanced weight-reduction plan whereas incorporating Ghee for weight reduction.

Q. Can Ghee be used as a cooking oil substitute for weight reduction? 

A. Ghee can be utilized as a cooking oil substitute for weight reduction. Ghee is excessive in wholesome fat and has a excessive smoke level, making it a good selection for cooking at excessive temperatures. Additionally it is wealthy in conjugated linoleic acid (CLA), wholesome fat, nutritional vitamins, and antioxidants. Its excessive smoke level additionally makes it supreme for frying and sautéing. Nevertheless, like all oils, one can use it sparsely as it’s calorie-dense. A balanced weight-reduction plan and common train are essential for weight reduction.


Q. Are there any potential dangers or unwanted effects of consuming Ghee for weight reduction?

A. Ghee has wholesome fat and is commonly used for weight reduction however has excessive energy. So, it might be finest in case you eat it sparsely. Overeating Ghee could make you acquire weight and trigger well being issues. Earlier than including Ghee to your weight reduction plan, contemplate your dietary wants and any well being points you have already got.

Analysis Sources

1. U S Division of Agriculture

2. Kumar, Anil & Naik, Satya. (2018). Ghee: Its Properties, Significance and Well being Advantages.


3. Karandikar YS, Bansude AS, Angadi EA. Comparability between the Impact of Cow Ghee and Butter on Reminiscence and Lipid Profile of Wistar Rats. J Clin Diagn Res. 2016 Sep;10(9):FF11-FF15. doi: 10.7860/JCDR/2016/19457.8512. Epub 2016 Sep 1. PMID: 27790463; PMCID: PMC5071963.

4. Salman HB, Salman MA, Yildiz Akal E. The impact of omega-3 fatty acid supplementation on weight reduction and cognitive operate in chubby or overweight people on a weight-loss weight-reduction plan. Nutr Hosp. 2022 Aug 25;39(4):803-813. English. doi: 10.20960/nh.03992. PMID: 35815739.

5. Sharma H, Zhang X, Dwivedi C. The impact of Ghee (clarified butter) on serum lipid ranges and microsomal lipid peroxidation. Ayu. 2010 Apr;31(2):134-40. Doi: 10.4103/0974-8520.72361. PMID: 22131700; PMCID: PMC3215354.

6. den Hartigh LJ. Conjugated Linoleic Acid Results on Most cancers, Weight problems, and Atherosclerosis: A Evaluation of Pre-Scientific and Human Trials with Present Views. Vitamins. 2019 Feb 11;11(2):370. doi: 10.3390/nu11020370. PMID: 30754681; PMCID: PMC6413010.

7. Well being Advantages of Ghee (clarified butter) – A evaluation from Ayurvedic perspective by Sindhuja S, Prakruthi M, Manasa R, Shekhara Naik R, Mahesh Shivananjappa

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