Planning to quit roti for weight loss? Here’s why it may not work


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 quit eating roti when trying to lose weight? Image courtesy: Freepik

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.

weight loss diet
Know the alternatives you can use for roti on your weight loss diet. Image courtesy: Adobe stock

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.

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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.


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