Is giving up on rice and roti a quick way to lose weight?

Can you imagine a meal without rice or roti? Not if you are Indian. New diet trends suggest avoiding these carbs to lose weight. However, there is a counterargument that cutting down on these Indian staples may not be as beneficial as claimed.

We get behind the truth.

Benefits of skipping rice and roti

The body goes through a slew of changes after you ditch roti and rice for a month. It begins to look for energy elsewhere, mainly fats, after getting denied its regular dose of carbs. Initially, the person can have low energy and may even feel sluggish, but once they get accustomed to the change, people have reported higher energy levels.

Another change is a sudden loss of weight. Many people have reported losing a couple of kilos in the first week, but this is mostly water. As carbs absorb and retain water, once you stop consuming the carbs, the excess water weight sheds. While this may not be your actual weight or fat that is lost, it may still be enough to keep people going.

Cutting out rice and chapatis can help stabilise blood sugar for people with diabetes. Replacing these staples with low-GI grains like oats, barley, or millets can be a significant help. Some people even feel lighter and less bloated when they drop the carb-laden dishes.

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Downside of not consuming rice and roti

However, there is a downside to letting go of rice and chapatti as well. Some people complain of digestive issues like constipation, gas and stomach aches. This occurs because there is a loss of fibre, required for smooth digestion. Keeping well-hydrated during this time can be beneficial.

It can also lead to nutrient deficiencies. Rice and roti provide nutrients like Vitamin B, magnesium, and iron. While avoiding these carbs for a short term might be ok, long-term neglect of nutrients can lead to the development of deficiencies.

If one significantly reduces carbs and doesn’t compensate for it with sufficient protein, they are at risk of muscle tissue breakdown instead of fat breakdown. The body will start to feed on muscles, which will slow down metabolism and lead to drastic muscle loss.

Severe carbohydrate restriction can lead to hormonal imbalance. Some people, especially those with hormonal issues, may face long-term health risks. Thus, it is important to maintain a balance and switch to whole grains.

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Superfood substitutes for a healthier lifestyle

For some, skipping rice and roti completely can be daunting. However, there are several alternatives available. It is always better to switch to whole grains and millets like quinoa, oats, barley and ragi to keep yourself fuller. People can also switch to almond or chickpea flour, lettuce wraps and pita bread, among others, for roti options.

Cauliflower and broccoli can be shredded to create the texture of rice, which provides higher fibre and protein content. Another alternative to rice can be millet rice, mainly including kodo, foxtail and barnyard millet. These can be cooked exactly like white rice.

With inputs from agencies