For most healthy adults:

1 teaspoon per day is reasonable

Maximum 2 teaspoons if your overall diet is balanced

If you are trying to lose weight, use ghee as a replacement for refined oils — not as an addition.

Best Ways to Use Ghee for Weight Management

Add 1 teaspoon to dal or vegetables

Use it for light sautéing instead of refined oil

Mix a small amount in warm water in the morning (if suitable for you)

Avoid deep frying in ghee during weight loss

Who Should Be Careful?

People with high cholesterol

Individuals with heart disease

Those already consuming a high-fat diet

Consult a healthcare professional if you have medical conditions.

The Final Verdict

Yes, desi ghee can be part of a weight loss diet — but only in moderation.

It is not a magic fat-burning food. However, when used wisely as part of a balanced diet, it may help improve satiety, digestion, and overall diet quality.

The key to weight loss is:

Calorie control

Balanced nutrition

Regular physical activity

Consistency

Ghee can support your journey — but it cannot replace healthy habits.

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