Ghee is not just a food but a tradition in India, as we carry the fragrance of desi ghee from our childhood. It reminds us of the warmth and love of our mothers, who used to apply ghee on chapatis and cook delicious dishes with ghee. But have you heard about the benefits of ghee for weight loss?
Yes, that’s right, this golden elixir, known for its rich flavor and numerous health benefits, can help you lose weight while nourishing your body. Originating from ancient Indian Ayurvedic practices, ghee has been valued as a superfood with remarkable properties for centuries.
This blog will explore the astonishing benefits of ghee for losing weight and provide some tips on effectively integrating it into your diet. So get ready to discover the secret behind this age-old remedy and say goodbye to stubborn fat once and for all!
What Is Ghee?
Ghee is a type of clarified butter made by gently simmering regular butter to remove its water content and milk solids. What remains is a golden, aromatic fat rich in saturated fats and fat-soluble vitamins like A, D, E, and K.
Known for its nutty flavor and high smoke point, ghee is a staple in Indian cooking and holds a prominent place in Ayurvedic medicine.
It is valued not just for its culinary uses but also for its health benefits, including aiding digestion and boosting immunity. Ghee is shelf-stable and does not require refrigeration, making it convenient for daily use.
Nutritional Profile Of Ghee (per 100g)
| Nutrient | Amount |
| Calories | 900 kcal |
| Total Fat | 99.8 g |
| Saturated Fat | 61 g |
| Monounsaturated Fat | 28.7 g |
| Polyunsaturated Fat | 3.7 g |
| Vitamin A | 3069 IU |
| Vitamin D | 49 IU |
| Vitamin E | 2.8 mg |
| Butyric Acid | ~4 g |
| Conjugated Linoleic Acid (CLA) | ~1 g |
| Medium-Chain Triglycerides (MCTs) | ~4 g |
| Lactose | 0 g |
| Casein | 0 g |
How Ghee Supports Weight Loss?
Ghee or clarified butter, commonly used in Indian cuisine, may not seem like an obvious choice for weight loss. However, the importance of ghee in the diet offers several surprising benefits that can support your weight loss journey. Here are the ghee butter benefits:
1. Boosts Metabolism: Metabolism is converting food into energy in the body. The faster your metabolism, the more calories you burn, and the easier it is to lose weight.
- Ghee contains special fats such as medium-chain triglycerides (MCTs) and butyric acid that can speed up your metabolism and help you burn fat.
- MCTs are quickly absorbed and used by the liver as fuel, while butyric acid stimulates the production of ketones, which are molecules that the brain and muscles can use as an alternative source of energy.
- Conjugated Linoleic Acid (CLA) found in ghee has been linked to reduced body fat mass in studies of the NCBI. It may support fat metabolism and help inhibit fat storage over time.
By consuming ghee as one of the healthy fats for weight loss, you can increase your energy expenditure and fat burning, leading to weight loss.
2. Reduces Inflammation: Inflammation is your body’s natural response to injury or infection. However, sometimes inflammation can become chronic and cause damage to the cells and tissues.
- Chronic inflammation can also affect your weight, interfering with the hormones that regulate your appetite, blood sugar, and fat storage.
- Ghee has anti-inflammatory properties that can lower inflammatory markers in the blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6).
So, ghee can improve insulin sensitivity and glucose metabolism by reducing inflammation and preventing weight gain and diabetes.
3. Balances Hormones: Hormones are chemical messengers that control various bodily functions, such as growth, reproduction, mood, and metabolism. Hormones also play a key role in weight management, as they can affect your hunger, satiety, and fat distribution.
- Ghee is rich in fat-soluble vitamins, such as A, D, E, and K, which are essential for synthesizing and regulating hormones.
- By consuming ghee, you can ensure your hormones are balanced and your body functions optimally.
- The essential fats in ghee provide the building blocks needed for producing hormones related to metabolism, supporting efficient energy use, and fat breakdown.
- Ghee supports healthy thyroid function, a vital gland that regulates metabolic rate and energy levels, making it important for maintaining a healthy weight.
One of the benefits of ghee for weight loss is that it can also help you regulate your thyroid function, responsible for your metabolic rate and energy levels.
4. Controls Appetite: The rich content of healthy fats in ghee imparts a feeling of fullness and contributes to prolonged satiety.
- Ghee can promote satiety by increasing the levels of hormones that make you feel full, such as cholecystokinin (CCK) and peptide YY (PYY).
- Desi ghee can also delay the emptying of your stomach, making you feel satisfied for longer.
By promoting satiety, ghee can help you control your appetite and reduce your calorie intake, supporting your weight loss goals.
5. Improves Digestion: Ghee also supports digestion and improves gut health. It contains butyric acid, a short-chain fatty acid that nourishes the cells lining the digestive tract.
- Ghee can enhance digestion by lubricating the intestinal tract and stimulating the secretion of digestive enzymes.
- Ghee contains butyric acid, a short-chain fatty acid that nourishes and strengthens the cells lining the digestive tract, supporting overall gut health.
- A healthy gut supports proper nutrient absorption and efficient metabolism. Reduced inflammation in the gut due to butyric acid may also contribute to better digestion and indirect support for weight loss.
- Ghee can also help you absorb the nutrients from your food better, as it can enhance the bioavailability of fat-soluble vitamins and minerals.
- By improving your digestion, ghee can prevent constipation, bloating, and gas, making you feel lighter and more comfortable.
A healthy gut is crucial for proper nutrient absorption and metabolism. By improving digestion and reducing inflammation in the gut, ghee can indirectly contribute to weight loss.
6. Promotes Fat Burning: Ghee is a Conjugated Linoleic Acid (CLA) source. According to NLM, CLA is a type of fat that occurs naturally in some foods and can help you lose weight and prevent cancer when you eat it every day.
- This fatty acid can increase the activity of certain enzymes and proteins that help break down stored fat and use it as energy, reducing body fat percentage and increasing lean muscle mass.
- CLA can improve your insulin sensitivity, lowering your blood sugar levels and reducing your risk of diabetes. It can also help you control your appetite and deal with cravings, as high blood sugar can make you feel hungry and tired.
So, one of the benefits of ghee for weight loss is that CLA from ghee can prevent new fat cells from forming and growing, limiting the amount of fat your body can store, helping you maintain your weight loss and avoid weight regain.
7. Regulates Calcium Metabolism: Calcium is an essential mineral for bone health, but it can also accumulate in the soft tissues, such as the blood vessels and the fat cells, leading to cardiovascular issues and obesity.
- Desi ghee is packed with vitamins A, D, E, and K2 – all of which play important roles in maintaining overall health.
- Vitamin K2 can prevent calcium accumulation by activating a protein called matrix Gla protein (MGP), which binds to calcium and prevents it from depositing in the soft tissues.
Therefore, vitamin K2 from desi ghee may help prevent calcification and its negative effects on our weight and health.
Incorporating Ghee Into Your Diet
Adding ghee to your diet boosts healthy fats and enhances nutrient absorption. In moderation, it supports digestion and adds depth of flavor to everyday meals.
Recommended Daily Intake
- It is generally recommended to consume 1 to 2 teaspoons of ghee per day to enjoy its benefits without overdoing calories.
- Consuming more than this amount can increase your daily calorie intake significantly, which may lead to unwanted weight gain if not balanced with physical activity.
Best Times To Consume
- Morning: Taking ghee with warm water in the morning can help stimulate your digestive system, preparing it for the day and enhancing metabolism.
- With Meals: Adding ghee to your meals not only enriches the flavor but also helps your body absorb fat-soluble vitamins such as A, D, E, and K more efficiently.
- Avoid Night: It’s best to avoid consuming ghee late at night because its rich fat content can slow digestion during sleep, potentially leading to discomfort or weight gain.
Cooking With Ghee
- Ghee has a high smoke point of around 250°C (482°F), making it ideal for sautéing, frying, and cooking at high temperatures without breaking down or producing harmful compounds.
- It adds a deep, nutty flavor to traditional Indian dishes like dal, khichdi, and roti, enhancing both taste and nutritional value.
- Using ghee in cooking also helps retain nutrients and improves the texture of foods, making meals more satisfying and wholesome.
How to Choose the Right Ghee:
| Type Of Ghee | Source | Key Benefits | Nutritional Quality | Best For |
| A2 Desi Cow Ghee | Made from milk of indigenous A2 cow breeds like Gir, Sahiwal | Rich in A2 beta-casein protein, may support better digestion and weight loss | High – contains CLA, omega-3s, vitamins A, D, E, K2 | People seeking therapeutic or Ayurvedic benefits |
| Homemade Ghee | Clarified at home using butter or cream from fresh milk | Pure, preservative-free, retains freshness and aroma | High – depends on the milk/butter quality used | Families looking for clean, customized options |
| Store-Bought Ghee | Mass-produced, available in supermarkets or online | Convenient and easily available | Varies – choose organic, grass-fed, additive-free brands | Busy individuals needing ready-to-use options |
PRO Tips:
- Look for ghee labeled organic to avoid pesticides and synthetic chemicals.
- Grass-fed ghee tends to have higher omega-3 fatty acids and CLA.
- Avoid ghee with added preservatives, artificial colors, or flavors.
- Check for certifications like FSSAI or USDA Organic for trustworthiness.
- Freshness matters; always check the manufacturer and expiry dates.
- Homemade ghee offers the advantage of controlling the source and preparation process.
Precautions And Considerations
- Ghee is calorie-rich, so it’s important to consume it in moderation to avoid excess calorie intake that can lead to weight gain.
- Individuals with heart conditions, high cholesterol, or obesity should consult a healthcare provider before adding ghee regularly to their diet.
- Avoid combining ghee with highly processed or fried foods, as this can diminish its health benefits and contribute to unhealthy fat consumption.
- Monitor portion sizes; even small amounts of ghee can significantly increase daily fat and calorie intake.
- Maintain a balanced lifestyle by pairing ghee intake with nutritious foods and regular physical activity to support overall health.
Bottomline
Ghee, or clarified butter, is a golden fat rich in vitamins A, D, E, and K, with healthy fats like MCTs, CLA, and butyric acid. Though calorie-dense, moderate ghee consumption can support weight loss by boosting metabolism, improving digestion, and regulating hormones.
Why Is Ghee Good for Weight Loss?
Ghee contains MCTs and CLA, which promote fat burning, speed up metabolism, and enhance energy use. It also contains butyric acid, which supports gut health and reduces inflammation, aiding digestion and improving nutrient absorption.
Health Benefits of Ghee
Benefits of ghee over butter:
- Boosts Metabolism
- Reduces Inflammation
- Balances Hormones
- Improves Digestion
- Controls Appetite
- Promotes Fat Burning
- Regulates Calcium Metabolism
How to Consume Ghee for Weight Loss
- Best time: Morning with warm water or with meals
- Avoid: Late-night consumption
- Recommended Intake: 1–2 teaspoons daily
Choosing the Right Ghee
Opt for A2 desi cow ghee or homemade ghee for purity. Choose organic, grass-fed options without preservatives for the best results.
Precautions
Ghee is high in fat and calories consumed in moderation. Consult a doctor if you have heart or cholesterol concerns. Always pair with a balanced diet and an active lifestyle. Moreover, now you know butter or ghee for weight loss, which one is better?
As with any dietary change, consult with your doctor. You can also connect with Fitelo experts who can guide you with personalized diet plans to ensure that incorporating ghee aligns with your health needs and goals.
Mayuri Lost 10 Kgs In Just 45 Days With Fitelo!
Mayuri is a super cool 12-year-old student from Delhi, and her parents got a bit worried about her unhealthy eating habits. That’s when they turned to Fitelo for our guidance.
Fitelo’s personalized diet plan for Mayuri worked its magic, and In just 45 days, she bid farewell to a whopping 10 kgs of unwanted weight and 23 inches from her body! Check out her story of a major transformation!
Frequently Asked Questions
Does Ghee Burn Belly Fat?
Ghee may support belly fat loss by boosting metabolism and improving digestion, but it must be consumed in moderation along with a balanced diet and active lifestyle.
When Should I Eat Ghee For Weight Loss?
For weight loss, consume ghee in the morning on an empty stomach or with warm water or meals to boost digestion, metabolism, and nutrient absorption naturally.
What Happens If We Eat Ghee Daily?
Eating ghee daily in small amounts can support digestion, improve skin health, and provide
healthy fats, but excess intake may lead to weight gain and cholesterol issues.
How Many Calories Are In 1 Spoonful Of Ghee?
One tablespoon of ghee contains approximately 120 calories, mostly from healthy fats, so portion control is essential if you monitor calorie intake for weight management.
Can We Eat Ghee During Weight Loss?
Yes, you can eat ghee during weight loss in moderation. It contains healthy fats that support metabolism and digestion. Limit to 1–2 teaspoons daily within a balanced diet.
How Much Ghee Per Day For Weight Loss?
For weight loss, 1 to 2 teaspoons (5–10 ml) of ghee per day is sufficient. Use it mindfully within a calorie-controlled diet to boost metabolism and aid digestion.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Kulcha, a mildly leavened flatbread variety, is an invention of…