Chapati for weight loss

According to research, 95% of dieters end up regaining the weight they lost within 2 years! Weight loss is hard, and it's even harder when you have to give up your daily diet. Let’s be honest, chapati is comfort food. It reminds us of home, maa ke haath ka khana. But when you’re trying to lose weight, chapati suddenly feels guilty. After all, it's CARBS! Thoughts like, should I skip it? Is it making me fat? Occur to anyone who is stressed about losing weight. The answer is simple: no, it’s not the villain.

Let’s understand why. And how you can make chapati work for your weight goals.

Nutritional value of chapati

Chapati is made from whole wheat flour. That’s it. No chemicals, no processing, no junk.

Here’s what one medium chapati gives you:

• Around 120 calories and if you add ghee it can go up to 170 calories
• 2–3 grams of protein
• 2–3 grams of fibre
• Iron, magnesium, zinc
• B vitamins like niacin and thiamine

Chapati has a low glycemic index (GI), the low glycemic index food does not increase the level of sugar. In fact, it helps regulate your blood sugar level.

How chapati supports weight loss goals

When you’re on your weight loss journey, you want to eat less junk, eat clean, and feel full fast. And chapati helps with all of that. It’s high in fibre. And fibre helps you feel satiated by slowing your digestion, so you don’t overeat. This also keeps your blood sugar stable.

High fibre means fewer cravings and better fat burning. Also, chapati has some protein, not as much as dal or eggs, but enough to support your muscles. When you eat it with sabzi, dal, or dahi, like a proper Indian meal, it becomes a well-nourished and balanced meal. So no, you don’t need to switch to international grains, roti works just fine.

Whole wheat vs multigrain chapati: which is better for weight loss?

Multigrain sounds healthy, right? But not all multigrain atta is created equal. Some brands just add a little bit of extra flour for marketing. Usually multigrain rotis/ chapatis are made from whole grains, such as wheat, rye, oats, and barley. But which one is better for your weight loss? Let’s take a look: 

• Whole wheat chapati: Easy to digest, high in fibre, traditional.
• Multigrain chapati: Fibre and nutrients rich, can be useful for international wraps and can be had with hummus, avocado, or paneer.

The best part is you can even make your own multigrain mix at home. More variety, more nutrients, slower digestion. However, if you’re buying ready-made atta, check the label, as some “multigrain” versions have added starch or maida. In that case, plain whole wheat is better. You can try a combination of both, as each has its share of benefits for weight loss. 

Portion control: how many chapatis should you eat in a day?

Chapati is healthy, but too much of anything can cause problems. Your portion depends on your age, gender, activity level, and what else you’re eating.

You can eat up to 4 chapatis in a day across all your meals. So, if you’re having sabzi + dal + salad + curd, 1–2 chapatis per meal are enough; the goal is to feel satisfied, not stuffed.

Best time to eat chapati for weight management

Timing matters. You can eat chapati at any meal, but lunch is ideal. Your metabolism peaks between 10 AM to 2 PM. Which makes lunch an ideal time for eating chapatis.

 Here are some foods you can include in your diet to boost metabolism. 

Why is lunch the best time to eat chapati?

• Your digestion is strongest in the afternoon
• Your body has time to burn the energy
• Late-night carbs may get stored as fat

If you eat chapati at dinner, keep it light, avoid overeating, maybe one roti with lots of veggies and curd. Avoid eating 3 rotis with heavy sabzi at 10 pm. Basically, don’t make your stomach work overtime while you sleep.

Common mistakes to avoid while eating chapati for weight loss

1. Eating too many – Limit your intake, weight loss is all about portion control. So if you’re planning to eat 5 chapatis in one go? Don’t.
2. Adding too much ghee or butter – Fats are necessary, but in limits even if they’re healthy.
3. Making thick rotis – 1 thick roti = 2 thin ones. Be mindful of the size. Ideal roti is about 6-7 inches in diameter (15-18 cm), with a weight of about 30-40 grams
4. Pairing with oily sabzi – Your sabzi, needs to be nutrient rich and not oily. So if your If your aloo is floating in oil, chapati can’t save you.

Chapati vs rice: which one is better for fat loss?

Should you eat chapati or rice? Here’s a quick comparison:

Verdict?

If you’re trying to lose fat, chapati wins. Especially if you're diabetic or insulin-sensitive. But don’t avoid rice altogether. Just eat in limited portions; choose healthier, low-calorie options like brown rice or shirataki rice.

Healthy chapati recipes for weight loss

Diet food is not boring food; you can spice up your chapatis or rotis with these healthy ideas. Try:

1. Methi roti – Add chopped fenugreek leaves to your atta
2. Vegetable roti – Grate lauki, carrot, or spinach into the dough
3. Besan mix roti – Add 2 spoons of besan to your wheat flour
4. Flaxseed roti – Crush flaxseeds and mix into dough for omega-3s
5. Jowar-bajra mix roti – Great option for winter and digestion

Cook these on a non-stick tawa and skip the oil. Serve with light sabzi, cucumber raita, or plain dahi.

Expert dietitian tips on including chapati in your diet

We asked our dietitians what they think about including chapati in your diet for weight loss. Here’s what they said:

• “Don’t remove wheat unless you have a medical reason.”
• “Roti with dal + sabzi + salad is a balanced Indian thali, but portions matter.”
• “Skip ghee if you're trying to lose fat. Drizzle just 1/4 tsp max if needed.”
• “Avoid maida. Always use whole wheat or your own multigrain mix.”

It’s that simple; you don’t need to follow fancy diets to start your weight loss journey. 

Importance of a weight loss program

It is possible that your efforts to lose weight can go in vain, and you may not see the results you want, which is why a dedicated weight loss program can come in handy. You need a guide, diet guidance and lifestyle changes. TruePal’s weight loss program offers all of this and more. With personal assistance from your health coach, continued support, progress tracking and exclusive perks like discounts on health checkups and physiotherapy sessions. 

Wrapping it up

Chapati has been a part of Indian meals in different regions in different ways; choose your healthy option. You don’t need to give up on certain foods, do your thorough research, or consult a dietitian. 

Weight loss is a difficult journey; your diet doesn’t need to be. Giving up on your favourite foods is not necessary if you have the right guidance. And we’re here to help.

FAQs

1.Is chapati good for weight loss?

Portion control is key when you are considering eating chapati for weight loss. Chapati is a good source of fibre and complex carbohydrates; it is healthy for weight loss, especially when made with whole wheat flour.

2. How to lose weight in 7 days 10 kg?

It is difficult and unhealthy to lose 10 kgs in 7 days. Here are some reasons why: It is not sustainable; it can harm your body and is not at all suitable for fat loss. Extreme diets can cause nutrient deficiencies, muscle loss, and other illnesses. Instead, focus on eating a healthy diet, exercising regularly, and choosing a guided weight loss plan to get the best results. 

3.How many calories in 2 chapatis?

2 medium-sized chapatis should have approximately 240 calories; if ghee is added, that number can go up to 340 calories, depending on the amount added. 

4.Is Chapati Good for Belly Fat Loss?

For belly fat loss, a good combination of a healthy diet, correct exercises, and lifestyle changes is required. Chapatis can be eaten for belly fat loss, but should be consumed in moderation. Prioritise lean protein and fibre intake while limiting sugar and processed foods for better results.

5.Will Chapati Reduce Weight?

The fibre content in chapati helps you feel fuller and boosts slow digestion, aiding in reducing weight. Chapati is also a versatile form of bread that can be paired with healthy vegetables, proteins, and other nutrients, which is why chapati is a great choice if you’re planning to lose weight. 

6.Which Is Good for Weight Loss, Rice or Roti?

If you’re considering rice vs roti for weight loss, roti is generally considered a better candidate due to its high fibre content and low glycaemic index. It is advised to follow a balanced meal to boost your weight loss. Get your personalised plan today.

7.What to Eat with Chapati for Weight Loss?

You can pair your chapatis with vitamins, minerals, and proteins in the form of vegetables, curries, and proteins. Try high-protein foods like dal, chicken, paneer, and grilled vegetables with your chapati for weight loss.

8.How Many Calories in a Chapati?

1 medium-sized chapati can have up to 120 calories, depending on how it’s eaten. If it’s complemented with ghee, it can go up to 170 calories. 

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