Atli Butli Delicious: Which Butter Is Good For Weight Loss?

Shalini Thakur

Shalini Thakur
Mar 2023

2 min read
butter is good for weight loss

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Butter has been a staple ingredient in cuisines across the globe for centuries. From being a part of our breakfast spreads to being used in the most delicate of pastries, butter has always had a place in our kitchens. However, when it comes to weight loss, butter has long been a controversial food item. While some claim that it is high in fat and therefore, bad for weight loss, others argue that butter can actually help you shed those extra pounds. So, which side of the debate is right? Is butter good for weight loss, or is it just another fatty food that should be avoided if you’re trying to lose weight?

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Let’s not jump to a conclusion before learning more about butter:

Butter Or Makhan Is Popular In Every Indian Household

“Makhan” is a Hindi word that refers to butter, which is a dairy product made from cream or milk. Butter is typically made by churning fresh cream or milk until the fat globules separate from the liquid (buttermilk), forming a solid mass of butter.

In India, butter is a popular food item and is often used as a cooking ingredient, as well as a spread for bread, parathas, and other dishes. It is a rich source of fat-soluble vitamins like Vitamin A, D, E, and K2, as well as other nutrients such as butyrate and conjugated linoleic acid (CLA).

It’s important to note that while butter can be a part of a healthy diet in moderation, it is also high in saturated fat, which can be detrimental to health if consumed in excess. Therefore, it’s important to balance the consumption of butter with other healthy fats and nutrient-dense foods, as well as regular physical activity, to maintain overall health and well-being.

Is Butter Good For Weight Loss?

Let’s start by looking at the argument against butter. The main reason why some people believe that butter is not good for weight loss is its high-fat content. Butter is made up of approximately 80% fat, which is a lot of calories in a small serving. In fact, just one tablespoon of butter contains around 100 calories! When you consider that the average person needs to consume around 2,000 calories per day to maintain their weight, it’s easy to see how butter could quickly add up and lead to weight gain.

However, not all fats are unhealthy. While it’s true that butter is high in saturated fat, recent research has shown that not all saturated fats harm our health. In fact, some types of saturated fats, such as those found in butter, can actually be beneficial for weight loss. The reason for this is that butter contains medium-chain triglycerides (MCTs) are quickly absorbed by the body and converted into energy, rather than being stored as fat. This means that consuming butter, in moderation, can actually help to boost your metabolism and promote weight loss.

Moreover, butter is also a good source of fat-soluble vitamins like Vitamins A, D, E, and K2, as well as other nutrients such as butyrate and conjugated linoleic acid (CLA). These nutrients are essential for maintaining good health and can help to support weight loss by reducing inflammation in the body, regulating blood sugar levels, and increasing satiety.

Why Is Butter Good For Weight Loss? Because Of These Nutrients!

Butter is always blamed for having cholesterol content in it but it has many health benefits as well which cannot be ignored.

These essential nutrients are:

1. Vitamin A: One tablespoon (14 grams) provides about 11% of the Reference Daily Intake (RDI) (2Trusted Source).

2. Vitamin B: Butter is a good source of vitamin D. Adding a little Butter can improve your deficiency. (PS: Most Indians are Vitamin D deficient)

3. Vitamin12: Vitamin B12 is only found in foods of animal or bacterial origins, such as eggs, meat, dairy products, and fermented food.

4. Anti-Inflammation: Butyrate, which is a form of butyric acid, has been shown to reduce inflammation in the digestive system.

5. Omega 3 Fatty Acid: A higher proportion of fresh grass in a cow’s diet increases the number of healthy fats, such as omega 3 fatty acids and CLA.

Market Butter Vs Desi Butter – Which Butter Is Good For Weight Loss?

When it comes to weight loss, both market butter and homemade butter can be consumed in moderation as part of a balanced diet. However, there are some differences to consider:


Ingredients: Market butter is usually made from cream sourced from various farms and processed in a factory. Homemade butter is made from cream that you can source yourself, allowing you to choose a higher quality and potentially more nutritious source.

Additives: Some market butter brands may contain additives such as preservatives, salt, or even sugar. Homemade butter typically contains just cream and doesn’t contain any preservatives.

Calorie Content: Both market and homemade butter are high in calories due to their fat content. However, if you make your own butter, you can control the amount of cream you use, which can help you manage your calorie intake more effectively.

Also, both market and homemade butter can be a part of a healthy diet in moderation. However, homemade butter may offer some advantages in terms of ingredient quality and control over additives and calorie content. Ultimately, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods and regular physical activity.

Why Should You Have Desi White Butter During Weight Loss?

Butter is one of the most important components of our Indian culture. What if we tell you butter is also a superfood? Butter is one of the richest sources of fat-soluble vitamins.

desi butter for weight loss
  • VITAMIN A: 11% of the Reference Daily Intake (RDI)
  • VITAMIN E: 2% of the RDI
  • VITAMIN B12: 1% of the RDI
  • VITAMIN K: 1% of the RDI

Why Does Everyone Say Butter Is Bad?

Butter is high in calories and fat but also rich in vitamins. Just because of the fat content and cholesterol, all medical professionals tend to blame butter as the culprit of obesity and heart disorders.

Moreover, the latest studies are suggesting that dietary cholesterol does not contribute to cholesterol. Try to include 1 tsp ( up to 15gm) of butter in your diet.

Please make sure to take it under the guidance of a dietitian/nutritionist.

How To Make Butter At Home?

Making butter at home is a straightforward process and requires only one ingredient: heavy cream. Here are the steps to make butter at home:


  • 2 cups heavy cream (preferably organic)
  • Salt (optional)


  1. Pour the heavy cream into a large, clean glass jar with a tight-fitting lid.
  2. Seal the jar tightly and shake it vigorously for 10-15 minutes. You can also use a stand mixer or hand mixer to whip the cream until it separates into butter and fresh buttermilk.
  3. As you shake the jar or mix the cream, the fat in the cream will start to separate from the liquid, forming clumps.
  4. Continue shaking or mixing until the clumps of fat come together to form a solid mass, and the liquid in the jar turns into buttermilk.
  5. Pour off the buttermilk and use a spatula or butter paddles to press the remaining butter solids against the sides of the jar to release any remaining liquid.
  6. Once you have removed all the liquid, rinse the butter under cold water to remove any remaining buttermilk.
  7. If you like, you can add a pinch of salt to taste and mix it in thoroughly.
  8. Place the butter in an airtight container and store it in the fridge until you are ready to use it.
  9. There you have it – homemade butter!

Health Benefits Of Butter That You Did Not Know!

butter also has several health benefits that you may not be aware of. Here are some of the benefits of butter for health:

1. Rich in Nutrients:

Butter is a good source of several nutrients that are essential for maintaining good health. It is rich in fat-soluble vitamins like vitamins A, D, E, and K2, which play a vital role in supporting overall health and well-being. It is also a good source of minerals like calcium and phosphorus, which are important for bone health.

2. Supports Brain Function:

Butter is high in healthy fats, which are essential for brain function. The fats in butter contain omega-3 and omega-6 fatty acids, which help to support cognitive function and memory.

3. Promotes Heart Health:

Contrary to popular belief, butter can be good for heart health when consumed in moderation. The healthy fats in butter can help to reduce inflammation in the body and lower the risk of heart disease. Additionally, butter contains a compound called butyrate, which reduces cholesterol levels and improves overall heart health.

4. Aids in Digestion:

Butter contains a type of fatty acid called butyric acid, which is known for its anti-inflammatory properties. This acid helps to soothe the lining of the gut and aids in digestion. Consuming butter in moderation can help to improve digestive health and reduce the risk of digestive disorders.

5. Boosts Immunity:

Butter contains several nutrients that can help to boost the immune system, including Vitamin A and Vitamin D. These vitamins are essential for maintaining a healthy immune system and protecting the body against infections and diseases.

6. Supports Weight Loss:

Despite its high-fat content, butter can actually be beneficial for weight loss when consumed in moderation. The healthy fats in butter can help to boost metabolism and promote satiety, reducing the risk of overeating and weight gain.

Final Take On – Butter Is Good For Weight Loss

In conclusion, while butter should be consumed in moderation as part of a healthy, balanced diet, it can be a valuable addition to your daily routine. From supporting heart health to aiding in digestion and boosting immunity, butter has several health benefits that make it a worthwhile food to include in your diet.

A Transformation Story Of A Homemaker

Here is an incredible success story of Neha. A homemaker from Goa reached out to Fitelo with significant concerns like weight gain and severe acidity. Firstly, after knowing her lifestyle, and eating habits, Fitelo customized a diet plan for her. Weight Loss With Acidity? Is It Really Possible? Yes, weight loss with acidity is not that easy, but yes it’s possible at Fitelo. She lost 7.5 kgs in 30 days.

Fun Fact

I know not every day you can have bread for breakfast, so here is a fun thing for you to try a desi breakfast swap challenge. You can do so try switching high-calorie Indian food with low-calorie options. For instance, check out our desi swap challenge so to replace unhealthy with healthy breakfast options.

Frequently Asked Questions

Q: Is Butter Good For Weight Loss?

Ans: Butter does contain some healthy nutrients, such as vitamin A and vitamin K, but it is important to consume it within a limit during weight loss.

Q: How Much Butter Should I Eat For Weight Loss?

Ans: However, since butter is high in calories and fat, it is generally a good idea to limit your intake. A single serving of butter is typically about one tablespoon, which contains around 100 calories and 11 grams of fat. Consider using alternative spreads or using butter in moderation.

Q: Can I Eat Butter On A Low-Carb Diet?

Ans: Low-carb diets, such as the ketogenic diet, often include butter as a source of fat. However, it is important to keep in mind that butter is high in calories and saturated fat, so try to consume it within a limit.

Q: Are There Healthier Alternatives To Butter For Weight Loss?

Ans: Yes, some options include ghee, nut butter, homemade butter, and olive oil. These alternatives provide healthy fats and other nutrients without the high calorie and saturated fat content of butter.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life

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