Roti and rice: how much is right for weight loss?
Many people think losing weight means giving up roti and chawal. You don't have to. What matters most is how much you eat and what you eat with it.
Use the plate method
Divide your plate like this:
- Half the plate: sabzi or salad
- A quarter: protein, such as daal, chicken, fish, eggs or chanay
- A quarter: roti or rice
This keeps your desi taste and controls calories without counting every bite.
How many rotis?
For many adults trying to lose weight, 1 to 2 medium rotis per meal is a sensible place to start. A medium roti made from about 40 g of atta has roughly 120 kcal. Ghee on top adds about 45 kcal per teaspoon.
Your own number depends on your age, height, activity and goal. Use our free Health Check to see your daily calories.
Rice tips
- Half a cup of cooked rice has about 100 kcal.
- Pair rice with daal or chicken salan, plus a big bowl of salad.
- Choose boiled rice more often than biryani or pulao, which have more oil.
Small swaps that help
- Chakki atta instead of maida
- Skip the ghee on top of roti
- Eat your salad first, then the main meal
This article is general information, not medical advice. If you have diabetes, PCOS or another condition, talk to your dietitian or doctor for a plan that fits you.