What is the best option for weight loss – Roti or rice Weight Loss Tips

If you want to lose weight and change your diet plan to lose weight, then you must be thinking which one to skip and eat from both Roti (Chapati) and rice. Both Roti (Chapati) and rice are included in our daily food requirements, we eat roti and rice every day.

Before choosing one of the Roti (Chapati) and rice, it is important to know how much quantity of carbohydrates as well as protein, fiber and other nutrients in these two. A minimum amount of carbohydrate should be taken to reduce weight. Many people stop taking carbohydrates at all, which is wrong.

You should know that carbohydrates are considered sources of energy. If you do not take carbohydrate, then how will it work? This is an important question. It is better to leave carbohydrate at all, you should reduce its quantity and increase the amount of protein in your food. You have to include more food in your diet, which is high in protein and fiber.

If you still want to know what is the best option for weight loss in roti and rice, for this we first know what nutrients are present in Roti (Chapati) and rice in what quantity.

Nutrients in Roti and Rice

Quantity – 30gm Energy Kcal Energy gm Protein gm Fat gm Fiber gm Folate µg Phosphorus mg
Brown rise 105.9 22.4 2.7 0.372 1.32 3.4 80
Undercooked rice 105.4 23.1 2.34 0.165 1.1 2.9 42
Uncooked rice 109.6 23.4 2.38 0.156 0.84 2.7 28.8
wheat flour 98.7 19.25 3.17 0.459 4.54 8.7 94.5

In this table you can see that both Roti (Chapati) and rice have the same amount of carbohydrates. This means if you eat Roti (Chapati) or rice, both can increase your weight. Therefore, the best option may be other foods other than these two.

Roti (Chapati) has more fiber and protein than rice, so comparing these two, roti is a better option.

There are two reasons for this – the first is that you will get more protein and fiber, because it is also a requirement of your body and the second reason is that Roti (Chapati) has more calories than rice, so that you will work long hours. You will get energy and you will not feel hungry due to having more fiber.

How much should you eat Roti or Rice for Weight Loss

The next important question is if both of them have equal amount of carbohydrates, then how much quantity should we take in these two, because without Roti (Chapati) or rice our food remains incomplete and our stomach is not full.

Its best option is to have a protein-rich breakfast in the morning, which may contain milk and chickpea. You will also get protein from this and will also get energy to work. If you are trying to lose weight, then you have to take more protein and carbohydrate less.

In lunch you can have two rotis, a little rice, along with lentils, vegetables, yogurt and salad. Keep in mind, eat plenty of Roti (Chapati), rice, lentils, vegetables, yogurt and salad in lunch, this will also help you in weight loss.

You can also add a little gram flour to the roti, which increases the fiber content and reduces the carbohydrate content. It is also helpful in your weight loss. There is 61 grams of carbohydrate in 100 grams of gram.

You should not eat rice at dinner and eat less Roti (Chapati) than you are hungry. At night, you can take lentils and green vegetables in your food. If you want to lose weight, then you can also do dieting at night or eat a little pulse or vegetable instead of roti. You can drink a glass of sweet milk at night while sleeping, this will keep your stomach full and you will not feel hungry.


If we simply put who is the best in Roti (Chapati) and rice, then the simple answer is Roti (Chapati). Yes, roti is a better option than rice because roti has more protein and fiber than rice.

Once you eat Roti (Chapati), you will not feel hungry for long, while after eating rice you will feel hungry again and heart will eat again and again.

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