Is Ghee Good for Weight Loss?

Unlocking Ghee’s Role in Weight Loss & Overall Health

Indian households have been using ghee for centuries because of its easy availability, rich flavour and health-related benefits. Usually, consuming fat to aid weight loss seems counterintuitive to health enthusiasts. Therefore, let us explore how ghee, or clarified butter, helps promote weight loss.

How Does Ghee Help in the Weight Loss Journey?

Here are a few ways ghee can help you lose weight:

1.Boosting Metabolism

Ghee speeds up weight loss by increasing metabolism levels. It contains medium-chain triglycerides (MCTs), which are easy for the body to absorb and convert into energy. This speedy absorption differentiates it from the other long-chain fatty acids that store fat.     

2.Promotes Fat-Burning

Another fatty acid that ghee contains is conjugated linoleic acid (CLA). This fatty acid is known to contribute to fat loss. Research has shown that CLA is responsible for reducing weight gain. CLA achieves this by breaking down fats and hindering the creation of new fat cells. By incorporating ghee, you can manage your overall weight and, therefore, burn more fat. 

3.Helps in Controlling Appetite

If you can control overeating, you can reduce hunger pangs. Having ghee will help you do the same by promoting satiety. The healthy fats in ghee are responsible for releasing hormones that signal fullness to the brain. The best way to have ghee is to incorporate it into meals. This will reduce the desire to munch on snacks and temptations and overeat.  

4.Better Gut Health 

Maintaining a well-functioning digestive system helps with weight management. Ghee contains butyrate, which nourishes the gut lining and reduces inflammation. A healthy gut lining promotes better absorption of nutrients and keeps gut issues at bay. Having ghee reduces the chances of experiencing bloating and constipation, allowing better digestion.  

    
5.Balancing Hormones

Ghee plays a crucial role in hormonal balancing, which helps in weight management. It contains fat-soluble vitamins such as A, D, E, and K, which regulate and manage the production of essential hormones. Having a ghee-rich diet will ensure that you are consuming all vital nutrients and aid in weight loss and overall hormonal health.  

6.Sustainable Energy

The difference between carbohydrates and healthy fats is merely in the spikes they cause in blood sugar levels. Ghee, on the other hand, is a steady source of energy. The benefit of this healthy fat is that it minimises the desire of cravings for carbohydrate-rich and sugary treats. 

 
How to Include Clarified Butter in Diet?

Moderation is key when it comes to clarified butter consumption. If you have an active lifestyle with regular exercise and average weight management, you can consume 2-3 tablespoons of ghee daily. Going beyond this measurement might be detrimental to your weight loss journey. Dieticians recommend an ideal oil-to-ghee ratio of 1:2. 

The right type of ghee that one must choose for daily consumption is the A2 cow ghee. Moreover, you can also opt for homemade buffalo milk ghee as an alternative to A2 ghee. Commercial ghee is not recommended.

Your regular diet must have a sufficient amount of fatty acids. You must consume about 1-2 teaspoons of saturated fatty acids and 3-4 teaspoons of unsaturated fatty acids. Some common unsaturated fatty acids are PUFA and MUFA-rich oil. You can find this component in various cooking oils such as rice bran, soybean, cold-pressed mustard, and groundnut oil. 

Nutrition in Clarified Butter

When you consume 1 tablespoon of ghee, the following is the nutrient breakdown that you intake:
 

Overall, you can incorporate having ghee regularly by cooking meals that require high temperatures, such as vegetables and meat. Moreover, when you want your dish to have a nuttier flavour, replace it with butter. Ghee, our kitchen staple, is gaining traction because of its multiple benefits. However, know the moderation to avoid risks.