Is Buttermilk Good for Weight Loss? Ayurvedic Guide and Benefits

Written by

Dr. Ayush Varma

All India Institute of Medical Sciences (AIIMS)

I am an Ayurvedic physician with an MD from AIIMS—yeah, the 2008 batch. That time kinda shaped everything for me... learning at that level really forces you to think deeper, not just follow protocol. Now, with 15+ years in this field, I mostly work with chronic stuff—autoimmune issues, gut-related problems, metabolic syndrome... those complex cases where symptoms overlap n patients usually end up confused after years of going in circles. I don’t rush to treat symptoms—I try to dig into what’s actually causing the system to go off-track. I guess that’s where my training really helps, especially when blending classical Ayurveda with updated diagnostics. I did get certified in Panchakarma & Rasayana therapy, which I use quite a lot—especially in cases where tissue-level nourishment or deep detox is needed. Rasayana has this underrated role in post-illness recovery n immune stabilization, which most people miss. I’m pretty active in clinical research too—not a full-time academic or anything, but I’ve contributed to studies on how Ayurveda helps manage diabetes, immunity burnout, stress dysregulation, things like that. It’s been important for me to keep a foot in that evidence-based space—not just because of credibility but because it keeps me from becoming too rigid in practice. I also get invited to speak at wellness events n some integrative health conferences—sharing ideas around patient-centered treatment models or chronic care via Ayurvedic frameworks. I practice full-time at a wellness centre that’s serious about Ayurveda—not just the spa kind—but real, protocol-driven, yet personalised medicine. Most of my patients come to me after trying a lot of other options, which makes trust-building a huge part of what I do every single day.

Buttermilk and Its Ayurvedic Importance

If you've ever wondered is buttermilk good for weight loss or questioned does buttermilk help in weight loss, you’re in the right spot. In many Indian households, buttermilk isn’t just a leftover byproduct—it’s a wellness potion valued for centuries in Ayurveda. Ayurveda explains how certain foods balance our doshas (Vata, Pitta, Kapha), and buttermilk emerges as a superstar to pacify Pitta and Vata, helping regulate digestive fire or “Agni”. (Side-note: my grandma always said, “A glass of chaas after lunch keeps the doctor away,” and maybe she was onto something.)

Nutritional Value of Buttermilk

Traditional or cultured buttermilk brings a bunch of nutrients to the table. Here’s a quick breakdown:

Low in Calories: Roughly 40–50 calories per 100 ml.
Protein Punch: Offers about 3–4 grams of protein.
Calcium Rich: Bone health champion.
Electrolytes: Natural source of potassium and sodium.
Probiotics: Good bacteria that help in gut health.
Vitamins: B12, riboflavin, and some traces of vitamin A.

Compared to regular milk, buttermilk for weight loss or just for overall health is lighter, more digestible, and it hydrates you better— like a mini-potassium electrolyte drink that your body kinda loves, especially in those scorching summer days.

Is Buttermilk Good for Weight Loss?

Let’s be real: trendy detox teas and pills get a lot of hype, but sometimes simple is better. Is buttermilk good for weight loss? Many nutritionists say yes, as it can curb cravings, boost metabolism, and support healthy digestion. Although it’s not a magic bullet, it certainly helps. My friend Raj tried sipping chaas daily and lost a couple of kilos without much fuss—mostly by cutting out soda and snacking less.

Does Buttermilk Help in Weight Loss Naturally

The natural probiotics in buttermilk improve your gut microbiome, which plays a crucial role in nutrient absorption and metabolism. A healthy gut means better digestion, fewer bloating episodes, and an overall more efficient calorie burn. Plus, drinking it feels more like a treat than chugging a plain glass of water, so you’re less likely to reach for a sugary beverage.

Buttermilk Benefits for Weight Loss

When we talk about the benefits of buttermilk for weight loss, here’s what you gain:

Appetite Control: The protein and probiotics leave you feeling fuller for longer.
Metabolism Boost: Aids in enzyme production that breaks down fats and carbs.
Hydration: Keeps you quenched without sugar highs & crashes.
Detoxifying: Detoxifies the body by flushing out toxins.
Bloating Relief: Lactose breakdown by bacteria reduces gassy discomfort.

So yeah, buttermilk can reduce weight indirectly, by addressing those sneaky hunger pangs and digestive woes that often lead us off track.

How to Use Buttermilk for Weight Loss

You might be asking: best time to drink buttermilk for weight loss? Or maybe can we drink buttermilk at night for weight loss? Let’s get into the nitty-gritty.

Best Time to Drink Buttermilk for Weight Loss

Many dietitians recommend consuming it 20-30 minutes before meals. It helps pre-fill your stomach, so you eat slightly less. Morning or lunchtime is ideal—you want to leverage that metabolic window during the day. Personally, I sip a glass around noon; it keeps mid-afternoon snack attacks at bay.

Can We Drink Buttermilk at Night for Weight Loss?

Night-time sipping is a bit controversial. While dairy might disturb some people’s sleep if they’re lactose sensitive, others find it soothing. If you’re comfortable, a small cup before bed may curb late-night cravings. Just don’t go overboard—stick to 100-150 ml.

Buttermilk Diet for Weight Loss: Is It Effective?

You’ll see "buttermilk diet for weight loss" popping up online, including “7-day buttermilk cleanse” or “buttermilk-only detox.” In reality, extreme cleansing isn’t sustainable. Instead, think of buttermilk as a supporting actor in a broader weight loss drama. Combine it with balanced meals, regular exercise, and enough sleep. Replace one sugary drink a day with your chaas, and you’re already making a noticeable difference without going over the edge.

Buttermilk Recipes for Weight Loss

Boring plain buttermilk? Not here! Let’s jazz it up so you’ll actually look forward to it.

Simple Buttermilk Recipe for Weight Loss

This super-basic, no-fuss recipe is my go-to:

250 ml homemade or store-bought low-fat buttermilk
Pinch of roasted cumin powder (jeera) – to aid digestion
Pinch of black salt – for taste & electrolytes
Fresh coriander leaves, chopped
Optional: tiny squeeze of lemon

Whisk everything in a tall glass, sip, and you’re out the door. It’s tangy, salty, and weirdly refreshing. My colleague Priya swears it’s better than any fizzy drink, and she’s no stranger to good chai.

Adding Herbs and Spices to Enhance Benefits

Throw in these for an extra health kick:

Fresh Mint Leaves: Cools the stomach and adds freshness.
Grated Ginger: Boosts metabolism, anti-inflammatory.
Turmeric: Anti-oxidant powerhouse, fights bloating.
Crushed Fenugreek Seeds: Helps control blood sugar spikes.

For instance, a spoonful of fenugreek-soaked water plus buttermilk turned my lazy afternoons into leaner ones—well, almost. (Okay maybe that was my evening walks too!)

Conclusion

In short, buttermilk for weight loss is a simple, tasty, and time-tested approach you can easily weave into your daily routine. It helps curb appetite, supports digestion, hydrates, and nudges your metabolism. While it’s not the only tool you’ll need, swapping one sugary drink or high-calorie snack for buttermilk is a small change that can lead to big results over time. Give it a try for a couple of weeks, pair it with a balanced diet and regular activity, and watch the scale smile back at you.

Got friends on the same journey? Share this article so they know the secret of the humble chaas. And hey, drop a comment below about your favorite chaas twists. Let’s make weight loss fun and community-driven!

FAQs

When should I drink buttermilk for weight loss?
Ideally, 20-30 minutes before your main meals. Morning or lunch works best to curb appetite and kickstart metabolism.
Which is better for weight loss, milk or buttermilk?
Buttermilk, because it’s lower in calories, rich in probiotics, and more easily digestible than milk.
Can I drink buttermilk daily?
Absolutely, as long as you’re not lactose intolerant. One to two glasses per day can help with digestion, hydration, and weight management.