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Chapati for Weight Loss – What Do The Experts Say?
Do you also hold chapati as a culprit for your inability to lose weight?
Chapati has been a part of our staple diet for ages. But for many years several held carbohydrate-rich foods like chapati as a culprit for their inability to lose weight despite exercise.
However one must understand that chapati is not responsible for their inability to lose weight. Unlike the common misconception of chapatis being one of the main culprits for weight gain, if chapati is consumed in moderation with a combination of other nutritious food it is a good source of fiber. It is the fiber that helps us feel full.
Generally, a small change in lifestyle and eating habits can work wonders. instead of completely giving up on your staple food- chapatis. By ensuring to add wheat bran or other healthy grains like jowar, bajra, oats, or besan in your wheat flour you make it more nutritious and healthy.
The diet which includes chapati for weight loss is a nutritious and balanced way of eating that helps in losing weight without following a restrictive diet.
This diet for weight management is rich in fiber, vitamins, minerals, and antioxidants. The presence of these nutritious elements can help you feel fuller for longer, while reducing cravings, and boosting your metabolism.
The diet that includes chapati for weight reduction can be an effective strategy for accomplishing your weight loss goals with the right preparation and dedication to good eating.
The goal of this article is to offer a thorough explanation of how many calories are in chapati and how to use that information to lose weight quickly.
Let us now understand more about India chapati,
What is an Indian chapati?
Indian chapati or flatbread is an integral part of Indian cuisine. Although roti is made in Pakistan, Nepal, and a few other Asian countries, it is much more popular in India. Chapati is one of the most popular Indian flatbreads.
Chapati is traditionally made from wheat flour, water, and salt used to make a soft dough. It is then rolled out thinly and grilled/steamed until it becomes flaky and crispy. It is also a traditional breakfast food, enjoyed with curries, dal, vegetables, and pickles.
Some variations of the chapati may include the addition of small amounts of oil or ghee (clarified butter), milk, or spices to add flavor and moisture to the wheat flour dough.
Sometimes to make the chapati more nutritious people change the grain of the chapati. This grain change of rotis can help you prepare chapati for weight loss.
What is the nutritional value of chapati?
Here is one chapati (27 g) nutritional breakdown, according to the USDA:
Size of serving: 1 chapati (27g)
- 81 calories
- 2.5g total fat
- Salt: 80 mg
- 53 milligrams of potassium
- 0 mg of cholesterol
- 12g of total carbohydrates
- 2.1g of protein
- 2.6g of fiber
Typically dry chapattis (without ghee or oil) do not have high fat and cholesterol content . Also, they have high fiber content and it also contains vitamins and minerals such as vitamins B1, B3, B5, B6, B9, and E. In addition, they also contain iron and magnesium.
However one must note that the nutritional contents of a chapati can vary depending on the type of flour used and the cooking method.
For example, ghee (clarified butter) or oil is used in making thicker chapatis, but water can also be used if you prefer something lighter. Also, the chapatis made on a grill or Tawa (flat pan), will have a slightly different nutritional value than those cooked in an oven or over a fire.
So if you have incorporated a diet that has chapati for weight loss kindly ensure that it does not contain any ghee or oil.
India's top Weight Loss nutritionists
are here to help
India's top Weight Loss nutritionists are here to help
How many chapatis should be eaten in a day to lose weight?
Generally, a small chapati contains around 81 calories. So, if your lunchtime calorie intake is 300 calories, you can have two chapatis that will be around 160 calories and the remaining calories can come from vegetables and salad that you eat along with the chapatis.
You must always remember that not only chapatis but even the vegetables and fruits you consume also contain some amount of carbs.
In other words, the number of wheat rotis you can eat each day depends on how many calories you consume. 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. If the calorie intake exceeds 350 calories try to reconsider your chapati intake.
Which roti is best for weight loss?
While we Indians enjoy a variety of rotis made from different grain flour from the traditional wheat flour roti to healthy grain options like millet, ragi, jowar, bajra and oats. While all of these rotis are healthy Bajra rotis are considered the healthiest because they are very nutritious.
Bajra is high in fiber, which can help improve your digestion by providing lots of bulk to your diet. Bajra also has a low glycemic index and helps regulate blood sugar levels. Bajra bakes into thin, crisp rotis that are perfect for breakfast and other light meals.
It is common among people to have the desire to lose weight. While losing weight requires a rigorous diet restriction but if you eat healthy food in moderation you can lose weight. Surprisingly you can switch the grains of your chapati for weight loss.
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India's top Weight Loss nutritionists are here to help