Usually the first instinct of people trying to lose weight is to quit eating roti. But is it good idea? Read on to know if you should or shouldn't quit roti.
In your quest for weight loss, you must have come across a thousand diets, with lots of instructions. Some may urge you to eat a balanced diet, while some may push you into eliminating certain foods from your diet. One food that often tops the list of foods you should avoid on your weight loss diet is ‘roti’ or Indian wheat flour flatbread. This is a staple of various Indian cuisines, but somehow it hasn’t gained the best reputation in the fitness world. Let’s find out if it’s a good idea to eat roti for weight loss or not!
Health Shots got in touch with Rita Mahapatra, a renowned nutritional expert and founder of Nutritreasure, who shared with us the many benefits of eating roti for weight loss. Also, if you decide on giving up roti, what you should eat instead? Without further ado, let’s get started.
Should you avoid eating roti for weight loss?
In a world full of fad diets, it can be difficult to put your finger on the things that would or would not work for you. So, you end up believing everything you see on the internet. Avoiding roti for weight loss is one of them. Mahapatra says you must include all food groups in your diet, including roti, bread and rice. The key is to maintain a balanced approach when it comes to weight loss.
In today’s dietary landscape, where refined atta and polished rice have become common culprits for weight gain, Mahapatra advises against eliminating roti from one’s diet. There is a huge difference between eating less roti and completely eliminating them. Instead, she suggests reducing roti intake and striking a balance that preserves nutritional needs. She recommends not eliminating roti from your diet, but practising portion control. You should try to strike a balance that preserves nutritional needs. Plus, you should eat a diet rich in protein and eliminate carbs.
Low-carb roti alternatives to add to your weight loss diet
If you want to switch to healthier versions of atta and reduce carb intake, you can include alternatives such as Chana Atta and Soya Atta to make chapatis. It would help you ensure a healthy protein intake without compromising on essential carbohydrates. You can incorporate a variety of millet flour like jowar, bajra, ragi, or barley atta alongside wheat atta. Enriching roti with alternatives such as almond flour, channa atta, soya atta, or quinoa atta can significantly enhance its nutritional value.
For those who choose to exclude roti, Mahapatra recommends alternative carbohydrate sources such as whole grains, oats, quinoa, and amaranth, which provide necessary dietary fiber, bulk and calories. It is essential to remember that if the body’s carbohydrate or metabolism ability is good, there is no need to deprive the body of carbs entirely, adds the nutritionist.
The key to weight loss is finding a balance
Remember, there’s no one-size-fits-all when it comes to weight loss. The key to weight loss is all about striking a balance between proper nutrition and regular exercise. Mahapatra emphasises the importance of adopting a lifelong commitment to a healthier lifestyle rather than temporarily eliminating roti.
To embark on a fulfilling weight-loss journey, you need to embrace a balanced and holistic approach to carbohydrate consumption. Creating a calorie deficit by consuming fewer calories than you burn, adopting a balanced and nutritious diet, engaging in regular exercise, managing portion sizes, staying consistent, and making sustainable lifestyle changes are some of the key factors that play an important role in weight loss, she avers.
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.
“However, when someone leaves or reduces the intake of wheat or rice, the body does not get enough amount of energy from an external food source. Thus, it usually attacks its protein sites and breaks them down to derive energy,” Chhabra adds.
Look back at your food and activity records. Make sure you haven't loosened the rules. For example, look at whether you've been having larger portions, eating more processed foods or getting less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.
Roti is typically made from wheat flour, which contains gluten. For people with celiac disease or non-celiac gluten sensitivity, consuming roti or other wheat-based foods can cause various digestive issues, including bloating, gas, and diarrhea.
Low-carb roti alternatives to add to your weight loss diet
You can incorporate a variety of millet flour like jowar, bajra, ragi, or barley atta alongside wheat atta. Enriching roti with alternatives such as almond flour, channa atta, soya atta, or quinoa atta can significantly enhance its nutritional value.
Like many foods, rice doesn't have a magical weight loss or weight gain property, but it can be a part of a healthy diet. Too much of anything, even healthy foods, can lead to weight gain. If you follow a low-carbohydrate diet, rice isn't usually included because it's a high-carb food.
A person who avoids rice, bread, and pasta and eats only vegetables in a meal may lose weight, including belly fat, if they are in a calorie deficit. However, this approach to eating may also have unintended consequences, both positive and negative.
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
Genetic factors. You have some control over your diet, your level of activity, and even your stress. But when it comes to that tubby tummy, there's one factor you can't control: genetics. Unfortunately, some of us are simply genetically inclined to have more fatty tissue and to carry that fat around our midsection.
What can increase metabolic rate? Factors that may increase a person's metabolic rate include consuming an appropriate number of calories, favoring protein over carbohydrates and fat, getting enough sleep, and some types of exercise, such as resistance training.
Roti is an Indian dish, not a European or American dish. It was not traditionally part of Western cuisine. The closest thing to roti from the Western Hemisphere is tortillas. These are rolled flatbreads traditionally made from corn flour (maize).
In that sense, overeating a healthy food like roti can result in weight gain and fat accumulation. Another important factor here is that roti is high in carbohydrates. Carbs are necessary for energy but overeating them causes problems. One practical issue is that a meal high in carbs is not very filling.
Talking about weight loss, roti is rich in fibre and other healthy nutrients, which makes it a healthier option to lose weight. If you want to eat bread while on a weight loss plan, do not eat them regularly and choose the ones that are uncoloured and made with whole grains.
Supports Weight Management: Stale chapatis are lower in calories than fresh ones, making them a good option for individuals aiming to manage their weight. The reduced moisture content also helps control excessive water retention in the body.
This is resulting in people feeling healthier as well as weight loss, and it is causing people to mistakenly assume that gluten-containing foods/wheat is bad for health. On the contrary, wheat has been found to have several health benefits, such as a reduced risk of diabetes, heart disease, cancer, and obesity.
Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
