How to use ghee for healthy weight gain and why

Using ghee for weight gain can be an effective strategy. However, there are many things to consider while choosing the right ghee.

While weight loss is a goal for many, many people also struggle with weight gain. Being overweight and underweight can cause health problems. Well, if you’re one of them, you’re in luck because we have the perfect ingredient for you – try ghee for weight gain!

What is ghee?

Ghee or clarified butter is made from cow’s milk. It can also be made by melting butter. Only the butter is heated, the milk solids can be removed and, thus, ghee is made. This is why ghee is a lactose-free ingredient. Additionally, ghee is 100 percent fat, so it is very important to understand how to use it efficiently.

How does ghee help in weight gain?

Ghee is calorie-dense, providing a concentrated source of energy. Consuming more calories than your body expends leads to weight gain, explains dietitian Garima Goyal. Ghee contains healthy saturated fats that contribute to overall calorie intake, and these fats are essential for various body functions.

Additionally, ghee contains fat-soluble vitamins such as A, E, and D, which are important for overall health and may support weight gain. Ghee has a high smoke point, so it is suitable for cooking. This stability maintains its nutritional content, making it a consistent part of a calorie-dense diet. Consumption of ghee can stimulate the appetite, leading individuals to eat more and, consequently, consume more calories, the expert added.

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A bottle of ghee
Choosing the right ghee is important for weight gain. Image courtesy: Adobe Stock

Which ghee is best for weight gain?

Choosing ghee for weight gain should consider factors such as quality, source, and nutritional content. Garima Goyal tells us what to consider while choosing the best ghee for weight gain.

1. Quality and Purity

Choose high quality ghee that is pure and free of additives or impurities. Pure, organic, or grass-fed is often recommended because it may contain more beneficial nutrients.

2. Source of ghee

Ghee that comes from grass-fed cows is often considered superior. Grass-fed foods may have higher concentrations of omega-3 fatty acids, antioxidants, and vitamins, which may provide additional health benefits.

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3. Clarification process

Traditional methods of preparing ghee involve simmering butter to remove the water content and milk solids. Look for ghee that undergoes a thorough clarification process to ensure purity and retention of nutritional elements.

4. Nutrient content

Although ghee is primarily composed of fats, it also contains fat-soluble vitamins such as A, E, and D. Choose ghee that preserves these nutrients, as they contribute to overall health and well-being during weight gain.

5. Medium-Chain Fatty Acids (MCTs)

Ghee with a higher content of MCTs may be beneficial. MCTs are easily digested and can be used as a quick source of energy, potentially aiding weight gain.

6. Storage and Shelf Life

Properly stored ghee has a longer shelf life. Ensure that ghee is stored in a cool and dark place to maintain its quality over time.

7. Individual Tolerance

Consider individual preferences and dietary tolerances. Some people may prefer ghee made from cow’s milk, while others may explore alternatives such as buffalo ghee.

8. Balanced diet

Remember that while ghee can be a useful addition to a weight-gaining diet, it should be part of a balanced and diverse nutritional intake that includes a variety of food groups.

Also read: 8 best cow ghee brands in India: Add unique tradition, taste and health to your diet

How to use ghee for weight gain?

A cup of coffee
Adding ghee to coffee is great for your health. Image courtesy: Adobe Stock

Including ghee in your diet for weight gain can be done in different ways and quantities. Use ghee as a cooking medium for sautéing, frying, or roasting vegetables, meats, or grains. It adds richness and extra calories to your meals. Bullet coffee or tea is a great way to include ghee in your diet. Add a teaspoon or so of ghee to your morning coffee or tea. This can be a calorie-dense way to start your day, says Goyal. Additionally, ghee can be poured over soups, other foods, and can be incorporated into baked goods such as muffins, cookies, or cakes. It gives a unique flavor and helps with the overall calorie count.

How much weight can you gain with ghee in a month?

The amount of weight gain a ghee can achieve in a month depends on various factors, including individual metabolism, general diet, lifestyle, and health status. Additionally, healthy weight gain is a gradual process that requires a balanced approach.

A safe and sustainable rate of weight gain is usually about 0.5 to 2 pounds per week. This equates to about 2 to 8 pounds a month. Ghee can contribute to caloric surplus, but it’s important to eat a balanced diet with a variety of nutrients. Include a mix of proteins, carbohydrates, fats, vitamins, and minerals to support overall health, says Goyal.

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