How To Make Chapati Good For Weight Loss (Sample Chapati Diet Plan)

Our love affair with chapati dates back centuries, and it is very much the staple of the Indian diet.

But when trying to lose weight, you may wonder, do you have to lose the chapati from your diet to drop those extra kilos? Or chapati can still be a part of your weight loss diet.

Is chapati good for weight loss?

Yes, chapati is good for weight loss if you select healthy flours to make your chapatis. Chapati can be a part of your diet, but not in the form you are expecting it.

Remember, not all chapatis are created equal.

Though wheat chapati is the staple of our diet, it comes with many side effects that make it a fattening grain. Chapati made from jowar,bajra, ragi or oats are good for weight loss because they are high in fibre with a low glycemic score.

Wheat has a high glycemic value, which means eating wheat chapati will raise your blood sugar dramatically. This spike in blood sugar can cause a surge in insulin levels. Insulin is a fat-storing hormone.

Excess insulin signals the body to convert the extra glucose into fat.

So on a weight loss diet, stay away from foods that cause a spike in your insulin levels. Hence, the wheat roti has to go from your diet.

Your thali, however, doesn’t have to be deprived of chapati. It is just that you have to switch to healthier and weight loss friendly chapatis.

Wheat roti for weight loss – Is it good?

No – wheat roti is neither good for weight loss nor your health. Wheat roti has a high glycemic value and contains gluten protein, which is unhealthy. If you want to lose weight and improve your health, switch to healthier roti options.

The roti you choose should nourish you and aid in shedding the extra kilos. If you want to keep your weight down, stay away from wheat roti.

Now, the big question is, if we have to part away from wheat roti, what other chapati options do we have?

Worry not! You don’t have to deprive yourself of eating roti. You switch to more nutritious and weight loss friendly grain to make your roti. It is best for your health.

Best roti for weight loss – It will make chapati good for weight loss

The best roti for weight loss is the roti made using millet flours like jowar, bajra, ragi or rajgira. The chapatis made from these millets are nutrient-rich and high in fibre. These chapatis will have a low glycemic score which makes them weight loss friendly.

Let’s dive in to see the five best types of chapatis for weight loss.

5 Best rotis for weight loss that are better than wheat roti

1. Jowar roti

Jowar roti has a coarse texture and tastes different from wheat roti. Jowar roti is gluten-free and more nutrient-dense than wheat roti.

It is loaded with soluble fibre, which gives it a high satiety value. This means you will feel full for a longer duration when you eat jowar roti.

Easy way to make jowar roti

Since jowar is gluten-free, you cannot knead it like wheat flour. To make a soft dough with jowar flour, you need hot water.

First, boil the water then, add jowar flour and 1/4th teaspoon of salt to the hot water.
Switch off the flame and mix it well with a wooden spoon or spatula.
Cover the mixture and let it sit for 15 minutes.
After 15 minutes, transfer the jowar dough onto a plate and knead it well until the dough becomes soft.
To make jowar roti, take a lemon-sized dough and knead it again for 30-40 seconds.
Then dust the jowar dough from both sides and flatten it by tapping and rotating it. The roti should be medium to thin thickness.

2. Bajra roti

Bajra roti is popular in western and northern parts of India. Ayurveda suggests bajra is beneficial, especially in winter because of its hot and dry nature.

It has a nutty taste and a crumbly texture. It is rich in fibre and protein, making it a superb choice for low glycemic food options. Bajra roti is slow-digesting – hence, it will release energy at a steady pace and prevent a sudden increase in blood sugar like wheat roti.

Bajra roti can also arrest any acidic buildup because of its alkaline nature.

Easy way to make bajra roti

Take 1 cup bajra flour and add 1/4th teaspoon salt.
Then add 1 cup of hot water and knead the dough. Sprinkle in more water as required.
Knead well for 10 minutes to make a soft dough.
Then divide the dough into equal-sized balls.
Knead the small dough ball again for 30-40 seconds.
Then coat the dough with bajra flour and roll it out with a rolling pin.
Place the roti on hot tava and let it cook till you see a small bubble popping up.
Then flip the bajra roti and let it cook for some more time.

3. Ragi Roti

Ragi has an impressive nutritional profile. In south India, ragi porridge is generally the first solid meal for babies. It holds the highest calcium content amongst grains with 344mg per 100 grams.

Ragi roti can also help improve your haemoglobin level, as it contains a good amount of iron. Ragi roti is easy to digest food that aids your fat loss efforts.

Having 2 ragi roti in breakfast or lunch will fill you up with nutrients while stripping away the excess fat from the body.

Ragi roti also contains a good amount of potassium, a vital nutrient for your heart health.

Easy way to make ragi roti

Boil 3/4th cup of water in a pan and add 1 cup of ragi flour and a pinch of salt to the hot water.
Turn off the flame and mix it well.
Let it sit for 10 – 15 minutes.
After that, shift the mixture to a larger plate and start kneading.
Sprinkle in water as required.
Knead the ragi dough until it becomes smooth.
Take a small portion of ragi dough and sprinkle it with ragi flour on both sides.
Now, roll the dough ball in a circular shape using a rolling pin.
Place the roti on hot tava and cook on one side for 1-2 minutes, then flip it and let it cook for another 1-2 minutes.

4. Besan roti

Besan is an excellent flour to make roti or cheela. It contains high protein content and a low glycemic value.

For a vegetarian diet eating besan roti is like hitting two targets with one arrow. It helps in weight loss and serves as a rich protein source for vegetarians.

Besan also has high fibre content that makes the besan roti more filling. Eating besan roti can curb your cravings and prevent overeating.

Easy way to make besan roti

Heat 1/4th cup of water and add ½ cup besan flour.
Turn off the flame and mix it with a spoon.
Cover it for 30 minutes.
After 30 minutes, knead the besan dough again for 2-3 minutes to make it soft.
Then roll it out with a rolling pin.

5. Oats roti

Oats is a fibre-rich, low-calorie grain. Oats roti is low glycemic food. It is beneficial for diabetes because of its slow-digesting nature, preventing sugar spikes.

Apart from being a healthy food option for diabetes patients, oats roti can also be a welcome addition to your weight-loss diet. The soluble fibre in oats makes for a satiating meal.

2 oats roti with some green vegetables and curd makes a perfect weight loss friendly meal, that is light on the stomach and satisfying for your taste buds.

Easy way to make oats roti

Take 1 cup of oats flour and add 1/3rd teaspoon of pink Himalayan salt.
Now, add ½ cup of hot water little by little and mix it with a spoon.
Let it cool for some time then, knead the oats dough with wet hands until it is smooth.
Now roll it out as thin as possible with a rolling pin.
Place the rolled oats roti onto a hot tava.
Once the bubbles start coming on the roti, flip the roti to the other side.

What is the best time to eat chapati for weight loss?

The best time to eat chapati is for breakfast or lunch. Avoid eating chapati at dinner time.

When you aim to lose weight, the timing of a meal plays an important role.

Carbohydrate is a source of energy for the body, and chapati is full of carbs. If you eat chapati for breakfast or lunch, the body can use the energy released from it.

Your body does not require an energy surge at night. At this time, you retire to sleep and do not engage in any strenuous activity. Hence, if you eat chapati during dinner time, the chances are high that the body will store the unused energy as fat.

The best option for dinner is to eat a low-carb meal with a good amount of protein.

The best dinner option will be a 2-3 egg omelette with sauteed vegetables, or if you are a vegetarian, then paneer bhurji with vegetables.

Does chapati increases weight and makes you fat?

If you eat wheat chapati every day, it will increase your weight and make you fat. Eating chapati made of millet flour will improve your health and prevent weight gain.

When we talk about chapati, most times, we mean wheat roti.

Wheat is on the higher side of the glycemic index. That means it will release the sugar at a faster pace than our body can use it.

Excess sugar in the blood triggers insulin spikes. Insulin takes the extra glucose and instructs the body to convert it into fat and deposit it in your fat tissues.

Over years of eating wheat roti daily, you will notice the potbelly coming out. For females, hips and thighs get broader and extra fat bulges from the arms. It results from the accumulation of excess fat going on for years.

Instead of wheat roti, switch to jowar or bajra. They are healthier and do not trigger insulin spikes, thus helping you lose weight.

Sample chapati diet plan for weight loss

Sample 1 (Non-Veg)

Morning – 2 oats roti + Green chutney + 2 Boiled Eggs

Mid-morning snack – 1 Seasonal Fruit + 10 soaked Almonds + 1 Walnut

Lunch – 2 Jowar roti + 1 Katori Green vegetable + 200gm Curd + Salad

Evening snack – 1 glass buttermilk or Coconut water

Dinner – 200gm Chicken + 1 Bowl Sauteed Vegetables

Sample 2 (Veg)

Morning – 2 Ragi roti + 200gm Curd + 1 tablespoon Achar

Mid-morning snack – 1 Seasonal fruit + 10 soaked Almonds + 1 Walnut

Lunch – 2 Bajra roti + 1 Katori Green vegetable + 200gm Curd + Salad

Evening snack – 1 Glass salted lime water/ Coconut water

Dinner – 100gm Paneer Bhurji + 1 Bowl Sauteed Vegetables

FAQs about chapati

Is chapati good for weight loss at night?

If you want to lose weight, then avoid eating chapati at night. Chapati is a rich source of carbs, and carbs are the primary source of energy.

At night, you do not need an energy surge. So avoid foods rich in carbs.

Your dinner should be a low-carb meal comprising good quality protein and fibrous vegetables. It will provide the protein and vitamins you need to support the repair and recovery process while you sleep.

Is chapati better than rice for weight loss?

Between wheat chapati and rice – rice is a better option, especially long grain basmati rice. A study found that basmati rice has a lower glycemic value than wheat, meaning basmati rice will not trigger weight gain.

When you compare rice to chapati made from millets like jowar, bajra or ragi, chapati is a better option because millets are high in fibre with more satiety value than rice.

You can occasionally eat 100 grams of cooked basmati rice instead of chapati. Overeating rice will cause weight gain, so keep the portion size small.

How many chapatis you can eat in a day?

You can eat up to 4 chapatis in a day, but you should not eat them in one meal.

One medium-size chapati contains around 20 grams of carbs. If you eat 2 chapatis in one meal, you will get approx 40 grams of carbs. Your body can process this amount efficiently.

Eating 2 chapatis in one meal will give you the energy your body requires without causing any weight gain.

But if you eat 3-4 chapati at one time, you are eating too many carbs for one meal. So, to keep your carb intake in check, eat 2 chapatis for breakfast and 2 chapatis for lunch.

Conclusion

Chapatis are good for weight loss as long as you avoid wheat chapati. Chapatis made from jowar, bajra, ragi, oats and besan are highly nutritious and weight loss friendly.