Rice and chapati are both an inseparable part of our Indian food plan. No meal is complete without them. But when it comes down to itweight lossthe first thing we do is reduce or completely eliminate the intake of these two main ingredients. The reason is that they are packed with carbohydrates. South Mumbai-based nutritionist Niti Desai says the Indian diet is extremely high in carbohydrates and low in protein.
And for weight loss it is important to increase protein intake. Eating low-carb foods is imperative if you're trying to lose weight, but giving up these two staples isn't mandatory. All you have to do is pay a little attention while eating.
Nutritional value of roti
Roti or chapati is not just about carbohydrates. It also contains various micronutrients, proteins and fibers, which are necessary for our body. A 15 cm chapati contains approximately 15 grams of carbohydrates, 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 carbohydrates.
Ris versus Roti
Both rice and chapatis contain folate – a water-soluble B vitamin needed to build DNA and form new cells. Both contain the same amount of iron, but rice contains smaller amounts of phosphorus and magnesium than chapatis. Phosphorus is important for the kidneys and helps with cell repair, iron is necessary for the formation of red blood cells and magnesium regulates blood pressure and sugar levels.
Nutritionist Desai says that if you have to choose between rice and chapati, you should always choose chapatis. “If I have to choose between the two, I'll take chapatis. But nowadays there is a trend towards gluten-free diet and people are switching to rice from chapatis. But white rice is polished rice, which contains fewer nutrients and acts like sugar in the body. Try to eat brown rice if you want rice, and make sure you eat it in moderation,” she adds.
How many carbohydrates should you consume per day to lose weight?
According to the Dietary Guidelines, carbohydrates provide approximately 45 to 65 percent of your daily calorie intake. If you're following a 2,000-calorie diet, you should aim for 225 to 325 grams of carbohydrates each day. But if you want to lose weight faster, try eating only 50 to 150 grams of carbohydrates each day.
How much roti and rice should you eat every day?
If you cover your plate with rice, you will consume 440 calories in one meal. The nutritionist recommends portion control for weight loss. "For lunch you need two chapatis and half a bowl of rice. Fill the rest of your plate with vegetables. Also eat light and avoid rice in the evening. You can eat a stuffed parantha with a little oil or ghee, but make sure that the parantha is nicely filled. You can also eat chilla for dinner."
Alternative option
You can limit the intake of chapati and rice, but you cannot deny that they are rich in carbohydrates. In such a case, replacing your regular wheat chapati with chapati made from fiber-rich grains like millet, jowl and buckwheat is a great way to limit your carbs. "These are preferable to wheat roti and rice. They have a low glycemic index and are high in fiber. They do not raise blood sugar levels in your body quickly and keep you feeling full for longer."
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 much gram rice should I eat per day to lose weight? ›
The NHS developed an average amount of rice recommended portions for healthy adults, 18-50 years old who do a moderate level of daily activity. Keep in mind this is a very general guideline. Women wanting to lose weight should eat about 37 g of rice per portion.
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.
How much rice per person for weight loss? ›
The amount of white rice you can eat in a day to lose weight depends on several factors such as your age, gender, activity level, weight, and overall calorie intake. As a general guideline, a serving size of cooked rice is around 1/2 cup or 90 grams, and it contains around 100 calories.
Can I lose weight eating rice and chapati? ›
Bansal warned that when consuming both roti and rice together, there is a higher chance of overeating and consuming excess calories. Going overboard with your calories on a regular basis can undermine your weight loss efforts and result in weight gain.
Can I eat 2 roti a day for weight loss? ›
If you aiming to lose weight, then two wheat chapatis of 6 inch each can be eaten for lunch and two for dinner. Each chapati has around 70 calories. Balance it out with vegetables, salads, and high protein foods/curries. Effectively, do not consume chapatis in an amount that exceeds 350 calories.
How many chapatis should I eat in a day to lose belly fat? ›
Remember that not only chapatis, but even the vegetables and fruits you consume also contain some amount of carbs. In short, how many wheat rotis can you consume in a day actually depends on your calorie intake. Having 4 chapatis in a day is considered optimal for weight loss.
Is chapati better than rice for weight loss? ›
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.
Is 2 cups of rice a day too much? ›
There is no exact amount of rice that is considered too much, as servings can vary from person to person. The American Heart Association recommends that adults consume six servings of grains per day, which can include rice. It's also a good idea to make sure that at least half of the grains you eat are whole grains.
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.
Will I lose weight if I eat chapati everyday? ›
A chapati diet is a low-carb, high-fibre diet commonly followed in India and other parts of Asia. This diet can be effective for weight loss, as it reduces the intake of refined carbohydrates and increases the intake of fibre-rich foods, such as whole grains, fruits, and vegetables.
Can I eat two chapatis at night for weight loss? ›
Dr. Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.
How much rice is 500 calories? ›
1 cup of rice contains roughly 242 calories. Double that to 2 cups and you're looking at almost 500 calories.
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 much is 1 cup of rice? ›
1 cup dry rice = approximately 7 ounces (weight) 1 pound dry rice = approximately 2¼ cups (volume) 1 cup cooked rice = approximately 8 ounces (weight)
Should I avoid roti and rice for weight loss? ›
Ultimately, the choice between rice and roti depends on your personal preferences and dietary needs. Both can be included in a balanced diet for fat loss. It's important to focus on portion sizes, quality, and overall calorie intake.
Can I lose weight eating roti everyday? ›
The pros of eating roti for weight loss, as compared to rice are: 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.
Is 2 rotis a day enough? ›
Remember that not only chapatis, but even the vegetables and fruits you consume also contain some amount of carbs. In short, how many wheat rotis can you consume in a day actually depends on your calorie intake. Having 4 chapatis in a day is considered optimal for weight loss.
Should I stop eating roti for weight loss? ›
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.
