Top 11 Benefits Of Buttermilk For Weight Loss With Its Recipe

Weight Loss


Published on: 21-Jan-2023


10 min read


Updated on : 26-Dec-2023




Lalita Vishwakarma


Top 11 Benefits Of Buttermilk For Weight Loss With Its Recipe

Top 11 Benefits Of Buttermilk For Weight Loss With Its Recipe

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Are you looking for a refreshing and healthy drink that can help you lose weight? Well, look no further than buttermilk! This is a traditional drink which is made by churning milk to make butter. It is fat-free and loaded with vital nutrients like protein, calcium, and vitamins A and D. Buttermilk is known for its probiotic content that helps regulate digestion and bowel movement, making it a great choice for anyone looking to lose weight. 

Buttermilk's tangy flavour and cooling effect make it a perfect thirst-quencher during hot summer. Its probiotic nature can help soothe stomach irritability caused by spicy foods, and it is known for aiding in managing blood pressure and digestion and preventing dehydration. 

Here, we will explore the top 11 benefits of buttermilk for weight loss and how to make it easy at home!

Table Of Contents

  1. Is Buttermilk Good For You?

  2. Top 11 Benefits Of Buttermilk For Weight Loss

  3. How To Make Buttermilk At Home?

  4. Nutritional Value Of Buttermilk Per 100 ml

  5. Dietitian's Recommendations

  6. The Final Say

  7.  FAQs

  8. References 

Is Buttermilk Good For You?

Buttermilk is a type of fermented dairy product that results from mixing butter. It's important to note that it doesn't contain any butter. Instead, traditional buttermilk is made using the leftover liquid from the cultured cream used to churn butter.

Most of the buttermilk comprises water, casein (milk protein), vitamins, minerals, and probiotics. It has antimicrobial, antioxidant, and anticancer properties that provide various health benefits. In addition, buttermilk is acidic due to the presence of lactic acid and thus prevents the growth of undesirable bacteria. 

You can make it tastier by adding flavours like cumin powder, pepper, ginger, green chillies, curry, and coriander leaves.

Also Read: 10 Buttermilk Health Benefits and Delicious Recipes  

Top 11 Benefits Of Buttermilk For Weight Loss

Drinking low-calorie beverages like buttermilk can help you maintain a calorie deficit and lose weight. Let us understand the best science-backed benefits of buttermilk for weight loss:

1. Promotes Detoxification

Consuming junk and oily foods can store toxins in our bodies and contribute to developing diseases. Detoxification is the ideal way to get rid of these harmful contents; for this reason, buttermilk can be your best friend. 

Buttermilk is rich in riboflavin, which helps convert food into energy. It also secretes some hormones that improve liver function and thus aid in detoxification. It regulates the digestion process and thus promotes easier detoxification.

Also Read: What Is Detoxification? Its Types And Benefits

2. Low-Calorie Drink

To achieve a healthy weight, you should focus on consuming low-calorie foods and drinks. Buttermilk is an ideal choice for your weight loss plan as it is low in calories and fat content. One glass or 100 ml of buttermilk can provide 41 calories, about 2% of DV.

Moreover, buttermilk can keep you full for a long time, preventing overeating or frequent eating. If you are targeting weight loss, consider buttermilk as your low-calorie drink.

3. Regulates Metabolism

A good metabolism is needed for effective weight loss, and around 100 ml of buttermilk can provide you with 148 mg of calcium, about 12% of the DV. Calcium prevents fat cells in the body from pumping cortisol, which is responsible for cholesterol, hypertension and obesity. So, try to consume at least 1 glass of buttermilk daily if you are targeting weight loss.

4. Suppresses Appetite 

Overeating causes various health disorders like type 2 diabetes, poor heart health, joint and muscle pain, digestive issues and much more. Drinking buttermilk can suppress appetite due to its unique combination of probiotics and lactic acid, promoting a sense of fullness and aiding in digestion. The probiotics in buttermilk help regulate gut hormones, signalling to the brain that you are satisfied, ultimately curbing the desire to eat.

5. Ensure Smooth Digestion 

When we eat more food than our body needs, it can store the excess in our stomach, which slows down our digestion. This can lead to weight gain over time. 

Buttermilk is one of the best drinks to make digestion easy and efficient. The healthy bacteria named lactobacillus aids digestion and metabolism. It also helps in the maintenance of regular bowel movements and relieves constipation. You can consume buttermilk daily after lunch to ensure smooth digestion and a healthy stomach. 

Also Read: 10 Types Of Herbal Tea For Better Digestion

6. Works As Natural Body Cooler

Buttermilk is highly refreshing and gives a rapid cooling effect to the body. A single glass of buttermilk topped with cumin seeds, mint, and salt during the hot summer months is ideal for quenching our thirst and cooling our bodies. You can also add ice cubes to make it a perfect refreshing drink. It is also helpful in relieving postmenopausal hot flashes experienced by most of the women.

7. Perfect Hydrating Drink

Buttermilk can be your best drink for summer as it contains electrolytes like 

sodium, potassium, calcium, and magnesium that provide energy for the entire day. Also, it consists of 90% water, keeps you hydrated all day and protects you from 

summer illnesses like prickly heat and general illness.

Buttermilk contains riboflavin, a B vitamin essential for your body's energy production. It gives you more energy and keeps you active all day. The consumption of buttermilk also aids the regulation of amino acids.

8. Healthy For Teeth & Bones

Buttermilk contains calcium, approximately 148 mg per 100 mL. Calcium is necessary for bone and muscle health. It also aids in the prevention of degenerative bone diseases such as osteoporosis. Not only this, but calcium also plays a pivotal role in muscle contraction.

9. Reduces Acidity

Oily and spicy foods can frequently cause acid reflux and heartburn. A buttermilk glass helps neutralise stomach acids by coating the stomach lining. As a result, it prevents heartburn and keeps acids from rising into the oesophagus. In addition, the lactic acid in buttermilk balances stomach acidity

10. Blood Pressure Reduction

Regular consumption of buttermilk effectively lowers blood pressure, assisting patients suffering from hypertension and heart disease. It is because of the presence of potassium, which lowers blood pressure. Buttermilk also contains milk peptides and bioactive proteins that further help regulate blood pressure. 

11. Beneficial For Skin

Buttermilk is rich in probiotics, which aid in removing toxins from our bodies. In addition, buttermilk contains lactic acid, which benefits our skin. Buttermilk is an excellent skin cleanser and toner that keeps our skin glowing. It moisturises and brightens our skin, delaying the onset of ageing. 

How To Make Buttermilk At Home?

Making buttermilk art at home is not rocket science it can be made with a few simple ingredients. Just follow the recipe described below to make your masala buttermilk drink for weight loss:


  • Curd -½ cup

  • Roasted Cumin Seeds - ½ tsp

  • Black salt - For taste

  • Water -1 cup

Making Process

  • To prepare buttermilk, take curd according to the number of people you serve. 

  • For a glass of buttermilk, mix half a glass of curd and less than half a glass of water. 

  • Beat the curd mixture until smooth. 

  • Add black salt to taste, and sprinkle coarsely ground cumin powder on top. 

  • You can also add 2-3 mint and coriander leaves for flavour. 

  • Pour the buttermilk into a glass from a short distance to create foam. 

  • Enjoy your delicious buttermilk!

Nutritional Value Of Buttermilk Per 100 ml

Buttermilk contains a lot of nutrients that are good for our health. 100 ml of buttermilk contains:


Value/ 100 ml

Daily Value (DV)





1 g



4.24 g



5.48 g



89 mg



186 mg



148 mg



0.06 mg


Vitamin A

17 mcg


Vitamin C

1.6 mg


Dietitian's Recommendations

Buttermilk is one of the best drinks, with many health benefits and soothing effects on our digestive system. In addition, drinking buttermilk helps in efficient weight loss. However, to attain the maximum health benefits of buttermilk, you should take it once a day. 

Dietitian Lavina Chauhan

The Final Say

Buttermilk is a tasty and healthy fermented dairy product that offers a range of benefits for your overall health. With its cooling effect and antibacterial, antiviral properties, it can help you prevent infections, stay hydrated, alleviate acidity, and support your digestive and immune health. 

And if you want to lose weight, buttermilk is a great option as it has low calorie and fat content. So add this delicious drink to your daily routine and enjoy its amazing benefits. For more information, visit ToneOp!


1. What is the best time to drink buttermilk for weight loss?

Buttermilk is known for its appetite-controlling properties therefore, it is best to consume it between the main meal and breakfast. 

2. Is buttermilk good for me?

Yes, buttermilk is good for you as it is the best source of protein, calcium and other vital nutrients. It helps in digestion, hydration, weight loss and much more.

3. Is buttermilk low in calories? 

Yes, it is a low-calorie drink. 100 ml of buttermilk provides you with only 41 calories, thus making it a perfect drink for weight loss.

4. Does buttermilk contain fat? 

Buttermilk is low in fat, with just 1g per 100ml. Great for people who want to count calories. 


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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