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I am Dietitian Natasha Mohan,
And today I, have brought you all a very exciting video,
On the topic that leaves you confused.
How to eat Roti (flatbread) for Weight Loss or
How many Rotis to eat for Weight Loss.
All the Roti lovers who are watching this video
Will get rid of all their queries related to roti.
Because they are always confused that how many rotis to eat?
Or give up the roti completely if they have to lose weight.
In today’s video, you will get all the information related to roti.
When to eat? How many to eat and make it?
How to take its benefits if you have to lose weight?
This all and more.
Plus, one super roti recipe that will help you lose weight.
So stay connected in this video till the end.
If we talk about roti, it is the pride of north India,
Because it is the staple food for all the north Indians.
And if we move towards south India,
Most people prefer to eat rice.
And if we talk about western countries,
Pizzas, pasta, and bread are preferred.
So it means if you want permanent and sustainable weight loss
Then, you will have to eat your staple or comfort food.
Because if for fad diets you give up these foods so definitely
After you start eating, your weight will put on.
And there is no need to give up because, in this video,
I will burst all the myths and tell you guys that,
What are the advantages and disadvantages of roti?
Friends, 1 roti contains 80 calories,
And the size should be 5-6 inches. Roughly your hand-sized.
But for all those thinking that no matter how big roti you eat
The calories will remain 80, They are wrong.
The calories of normal roti are 80 calories, not of big ones.
So keep this in mind. And, yes, every roti contains a marking
Named GI index known as glycemic index.
It helps you know that after eating it,
How soon sugar levels in your body will spike up.
So if it spikes instantly, it means that is not good for you.
So from 0-100 counting, the GI index of roti is 62.
The foods below 50 are very great for your health. Very good!
But after 50-55, they can be a little harmful.
It means the GI index of roti is 62, so is it very harmful?
Not at all.
The normal wheat roti that we eat contains a great thing,
That we often forget, wheat bran, husk often called as a chokar.
We often strain it to make a smooth flour, & eat it.
But do you know the strained chokar has so many advantages?
If you mix it in your roti, the GI index will turn 55.
Which is a safe limit. You guys can easily eat.
But there’s one problem it looks like a jail roti, crispy and tight.
So this is what I am here to tell you,
How to make your homemade regular roti more nutritious,
Healthy, and tasty, which also helps you lose weight.
Hey, hey, means our normal wheat roti has no nutrients?
We are eating it for so many years, then what were its benefits?
It is very beneficial because one roti contains 15 grams of carbohydrates,
3 grams of protein, 3 grams of fibre, and only 0.4 grams of fat.
It also contains great essential nutrients like copper, calcium,
Zinc, and magnesium. It is very beneficial. But, those,
Who don't want to lose weight can eat their stomach full.
Friends, this is not hidden from anyone,
That roti is a carbohydrate dense-food.
In which most amounts of carbohydrates are found.
Those who have to follow 1200 calories diet out of which,
700-800 calories will come from carbohydrates only,
So, can they get thin by eating innumerable roti? Not at all.
Because there are other sources of carbohydrates too,
That you usually take in your daily routine but, forget to count.
Often you see roti as a source of carbohydrates but,
Fruits and vegetables also contain carbohydrates.
Because weight loss is a complicated process,
I will make you understand easily.
When we eat any food, our body accepts it,
And divides it into 4 parts such as,
Carbohydrates, protein, fat, and fibre.
And the carbohydrate we are getting from roti,
Supposedly you are eating 8-9 roti in a day,
All the carbohydrate is used in your energy consumption.
Other carbohydrates from other food will also go into energy.
But, if you are not doing enough activity and not consuming that energy,
Then it will be consumed in your body as glycogen reserve
And it will get collected and take the form of fat.
Otherwise, due to nutrient deficiency,
You will get many problems like headache,
Lethargy or laziness, hair fall, or skin lustre will go.
That’s why keep your daily essential nutrients in mind,
While making your meal plan.
But in this meal plan, If we eat roti for weight loss,
Then how much should we eat?
Those who follow 1200 calories diet for weight loss,
Can eat 2-3 roti in a day.
And those who follow 1500 calories diet for weight loss,
Can have 4-5 roti in a day.
But those who follow 1800 calories diet especially, the boys,
Can eat a maximum of 6 Rotis.
Not more than that.
Now you know how many rotis to eat,
But do you know the right time to eat roti
If you want good weight loss results?
Friends, I'll advise avoiding roti if you consume a late-night meal.
Evening time is where the natural process of organs slows down.
Our body does not need energy-giving foods that,
Mainly come from carbohydrates. That’s why you must have heard,
If you are going to the gym, take a high-carb snack quickly,
Because your body gets more energy to workout more.
But our body does not need energy at night,
It is already going in rest and retire mode.
So if you will not take roti at night, you will get a lot of benefits.
But I am not asking to avoid carbs.
I will prophesize a low-carb diet if you have dinner after 7 PM.
Because it will be easy in digestion also,
Your metabolism will digest the food instantly and
Break it down quickly will help in your weight loss too.
So, for those who eat late at night,
My advice would be the same avoid roti at night.
But if you can't avoid it then you can take maximum 1 roti.
Friends, often you might have heard,
Those who want quick weight loss
Firstly takes the help of a gluten-free diet.
They feel that roti contains a protein named gluten,
Due to which they are not able to lose weight.
In fact, no one can properly lose weight by quitting roti.
All my clients that can't eat roti due to fad diets get desperate to eat roti.
So if you are allergic to gluten, only give up then,
Otherwise there is no need to give up gluten for weight loss.
Now let me tell you about my super roti recipe
That you will try and get great results for weight loss.
Friends this super roti is very beneficial especially, for those
Who have diabetes, cholesterol, pcos, & thyroid problems.
Because this roti contains all the nutrition.
I will tell you how to use the flour to make this roti.
To make this roti firstly we will take normal roti flour approx 20%,
Then we will add bran (chokar flour) 20%, so this is 40%, and
Now we'll add 40% oats flour.
The normal oats that are available at the market.
We'll dry roast & grind them.
And then add them in the powdered form.
For the rest 20%, we will add chickpea flour.
It is a very healthy mixture that provides complex carbohydrates,
Speed up your digestion and improve your metabolism,
That all your food will start to digest.
The biggest advantage is it contains great fibre & protein content.
And if you want to make your roti more enriched, You can add
Natural herbs like carom seeds, cumin, or whole coriander.
Roast them and store them in powdered form.
Whenever make roti, add a pinch of it, it tastes great.
And if you want to make it more nutrient-dense,
You can also add approx half tsp of flaxseeds powder in it.
And if you want different options in this roti then,
You can replace the combination of wheat flour and husk,
With ragi, jawar, or bajra.
You can use any other millet.
You can take its flour and make the roti as it is.
A very important tip before going, those who think,
To eat roti only and no other thing is important with it,
Eat a lot of roti but, take a small bowl of dal.
Change your this psychology. If you want to take roti, take 1-2 roti.
Start with a plate full of salad, then take a bowl full of dal,
Then vegetable, and curd.
Then see if you are still feeling hungry or not?
And yes, taking big bites is not allowed.
If you want to eat roti, eat it slowly, and properly chew it.
So if you will follow these tips,
Then surely you will lose weight that too by eating roti.
I hope you must have liked today’s video,
And you must have learned a lot of things too.
So quickly tell me by commenting
If you have any questions related to this topic.
Don’t forget to like this video, subscribe to my channel,
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I will see you soon with many many more exciting videos,
Until then, take care!