Rice and chapati both are an inseparable part of our Indian meal plan. No meal is complete without them. But when it comes to weight loss, the first thing we do is reduce or completely eliminate the intake of these two main staples. The reason being they are loaded with carbohydrates. South Mumbai based Consultant Nutritionist Niti Desai says that the Indian diet is extremely rich in carbohydrates and low in protein.
And for weight loss, it is important to increase the intake of protein. It is surely necessary to eat low-carb food when trying to lose weight, but it is not compulsory to give up on these two staples. All you need to do is to be a little mindful while having your meal.
Nutritional value of the roti
Roti aka chapati is not all about carbs. It also contains various micro-nutrients, protein and fiber, which is necessary for our body. A 6-inch chapati contains around 15 grams of carbs, 3 grams of protein, 0.4 grams of fat and 71 calories.
Nutritional value of rice
A 1/3 serving of rice contains 80 calories, 1 gram of protein, 0.1 gram of fat and 18 grams of carbohydrate.
Rice vs Roti
Both rice and chapatis contain folate- a water-soluble vitamin B that is required to build DNA and form new cells. Both of them contain the same amount of iron, but rice contains less amount of phosphorus and magnesium as compared to chapatis. Phosphorus is important for kidney and helps to repair cells, iron is needed for forming red blood cells and magnesium regulates blood pressure and sugar level.
Nutritionist Desai says that between rice and chapati if you have to choose one, always opt for chapatis. “If I have to choose between the two, I will have chapatis. But these days there is a trend of gluten-free diet and people switch to rice from chapatis. But white rice is polished rice, it contains fewer nutrients and acts like sugar in the body. Try to have brown rice if you wish to have rice and ensure that you have it in moderation,” she adds.
How many carbs should you consume in a day to lose weight?
As per dietary guidelines, carbs provide around 45 to 65 percent of your daily calorie intake. If you are on a 2000-calorie diet, you should aim for 225 to 325 grams of carbs every day. But if you are aiming for faster weight loss, aim to eat only 50 to 150 grams of carbs every day.
How much roti and rice should you eat every day?
If you cover your plate with rice, you will be consuming 440 calories worth in one meal. The nutritionist advises portion control for weight loss. “You should have two chapatis and half a bowl of rice for lunch. Fill the rest of your plate with veggies. Furthermore, have a light dinner and avoid rice at night. You can have one stuffed parantha with little oil or ghee, but make sure that the parantha is nicely stuffed. You can also have chilla for dinner."
Alternate option
You can limit the intake of chapati and rice, but you cannot deny the fact they are rich in carbohydrate content. In such a case, replacing your normal wheat chapati with chapati made of high fiber grain like millet, jawar, and buckwheat is a great way to limit your carbs. "These should be preferred over wheat roti and rice. They have a low-glycemic index and are high in fiber content. They do not spike the blood sugar level in your body quickly and make you feel full for a longer period of time.”
FAQs
The nutritionist advises portion control for weight loss. “You should have two chapatis and half a bowl of rice for lunch. Fill the rest of your plate with veggies. Furthermore, have a light dinner and avoid rice at night.
How much roti and rice should I eat in a day for weight loss? ›
This is due to rice having fewer dietary fiber, protein, and fat when compared to wheat. A large bowl of rice has around 440 calories, which would be a large protein of your daily calorie consumption. For sustainable weight loss, you need to consume half a bowl of rice or 2 roti.
How many chapatis a day to lose weight? ›
For weight loss, four chapatis per day are recommended. If you follow intermittent fasting and are considering consuming 3 chapatis during lunch you must consider the calorie intake – by calculating how many calories 3 chapatis have along with calories in the vegetables and salad you consume.
Can I eat 10 chapatis a day? ›
Hi lybrate-user, its not that if eat 8-10 rotis per would be sufficient for you to grow your weight. You need to balance your diet in all other food groups also like fruits and vegetables, non veg, milk and milk products, whole grains, pulses etc.
Is eating rice 2 times a day good for weight loss? ›
In short, white rice appears to be neither detrimental nor favorable for weight loss. However, eating diets high in whole grains like brown rice have more consistently been shown to aid weight loss and help maintain a healthy body weight ( 24 , 25 , 26 ).
Can I eat 3 chapatis at night for weight loss? ›
Eating chapati at night can help you reduce your weight if you avoid rice and replace it with chapati. However, it is important to note that you should also include a lot of salad in your diet and avoid fatty foods as much as possible.
Which is healthier, rice or chapati? ›
Lower Calorie Intake: Roti is generally lower in calories compared to an equivalent serving of white rice, making it a good choice for those looking to control their calorie intake. Rich in Fibre: Whole-grain roti is an excellent source of dietary fibre, which will make you feel full and stop you from overeating.
Can I eat chapati for belly fat loss? ›
They are rich in fibre and nutrients, making them a perfect option for weight loss. A diet consisting of low-calorie chapatis with various vegetables, lean proteins, and healthy fats can be effective for quick weight loss.
Which ATTA is best for weight loss? ›
Best flour for weight loss
- 1/6. Almond flour. The flour is high in minerals like vitamin E, fiber, calcium, magnesium, and calcium and has a low G.I. ...
- 2/6. Bajra flour. Bajra flour is a very healthy alternative to wheat for making roti. ...
- 3/6. Brown rice flour. ...
- 4/6. Coconut flour. ...
- 5/6. Oats flour. ...
- 6/6. Ragi flour.
The amount of rice you should eat per day depends on a variety of factors, such as your age, gender, weight, height, and activity level. In general, the dietary guidelines recommend that adults consume 3-6 servings of grains per day, with at least half of those servings coming from whole grains.
People may think rice is a good option for dinner because it is light but having high high-fibres is a good option for dinner. Chapati takes time to break down and digest so there is energy when your body needs it at night without being too much.
Which is better dosa or chapati? ›
Dosa is good for health when compared to chapati as it contains wheat which takes more time for digestion than dosa. In taking chapati would result in affecting our health in a slow process. So dosa is recommendable. Chapati as it has protein, fiber and Carbs.
Which roti is best for weight loss? ›
Ragi Roti
Ragi, or finger millet, is an everyday dietary staple in many parts of India. Ragi roti is made from ragi flour and is one of the best roti for weight loss. These rotis are rich in calcium, iron, and fiber, which can help you stay full for longer and avoid overeating.
Should I stop eating rice to lose belly fat? ›
Quitting Rice Alone is Not Likely To Result in Significant Belly Fat Loss. However, Reducing Your Overall Calorie intake By Making Healthier Food Choices And Engaging In Regular Physical Activity Can Help You Lose Belly Fat.
What is the 7 day rice diet? ›
The 7-Day Rice Diet calls for three meals based on the four food groups (an improvement on most popular diets) and limits foods high in fat, cholesterol and sodium. The 13 recipes that are part of the 7-Day Rice Diet conform strictly to the parameters of the diet.
How to reduce belly fat? ›
8 Ways to Lose Belly Fat and Live a Healthier Life
- Try curbing carbs instead of fats. ...
- Think eating plan, not diet. ...
- Keep moving. ...
- Lift weights. ...
- Become a label reader. ...
- Move away from processed foods. ...
- Focus on the way your clothes fit more than reading a scale. ...
- Hang out with health-focused friends.
At the end of the day, total calories matter, but not all calories are created equal. For your rice portion size, use the following as a guide: Women: ½ – 1 cup cooked (depending on how much you exercise) Men: 1 – 1½ cups cooked.
Can I lose weight by eating rice 3 times a day? ›
Making whole grains, like brown rice, a regular part of your diet may contribute to weight loss. White rice has less nutritional value than brown rice, but studies have not found a relationship between eating white rice and changes in weight.
How much is a portion of rice for weight loss? ›
Carbohydrates – what is a portion?
| Type of food | Portion Size |
|---|
| Bread | 34g-36g |
| Pasta (boiled) | 75g uncooked / 150g cooked |
| Rice (boiled) | 50g uncooked / 150g cooked |
| Potatoes (boiled with skin)* | 175g |
4 more rowsHow Many Chapatis Is Equal To Rice? One standard-sized chapati is approximately equal to half a cup of cooked rice in terms of calorie content.
