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In Indian homes, whether it is breakfast, lunch or dinner, our plate is considered incomplete without roti. But nowadays, in the name of weight loss diet, the trend of ‘No Roti Diet’ and ‘Low Carb Diet’ has increased rapidly in the fitness industry and social media. Many people believe that by giving up wheat bread completely, belly fat disappears faster and the body becomes lighter.
But is giving up bread really beneficial for health or is it just a myth? For scientific and accurate information on this topic, we Dr. Anju Shah, renowned weight loss and nutrition expert of ‘Damoh’S Aesthetic & Lifestyle Clinic’ Had a special conversation with. Let us know what changes occur in the body after giving up bread for 30 days.
Does weight really decrease if you give up bread for 30 days?
According to Dr. Anju Shah, the belief that eating roti directly increases obesity is absolutely wrong. Actually, weight increases when people eat late at night, in excess quantity or by applying heavy amount of ghee and butter on rotis.
If a person suddenly completely disappears roti from his diet for 30 days, his weight may decrease by 1 to 2 kg within the initial 3 to 7 days. But the point to be noted here is that this There is no real fat loss, but water weight.
The science behind it: When we stop eating carbs, the body starts using the already stored ‘glycogen’ for energy. To store 1 gram of glycogen in the body, about 3 grams of water is required. As glycogen burns, water from the body comes out and weight loss becomes visible. This initial change may make you happy, but it is not permanent or sustainable.
Bad effect on digestive system and intestines (Gut Health)
Traditional wheat bread is a very large and accessible source of dietary fiber for our body. Dr. Anju Shah warns that removing roti from the diet without any healthy alternative leads to severe fiber deficiency in the body. As a result:
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Digestion Problems: Lack of fiber can lead to problems like constipation, indigestion, gas and severe bloating.
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Weakening of immunity: Due to lack of fiber for a long time, the good bacteria (Got Microbiome) present in our intestines start dying, which not only spoils the digestion but also weakens the body’s immunity.
Metabolism slows down and muscle loss occurs.
When you suddenly stop eating bread without any proper planning and the body does not get enough calories or a balanced diet, then the body starts breaking down your muscles instead of fat to fulfill the lack of energy. Due to this in the body muscle loss It starts happening. Due to weak muscles, your metabolism rate slows down considerably. Slow metabolism makes your weight loss process more difficult and challenging in the future.
Nutrition expert’s advice: change options instead of giving up completely
According to Dr. Anju Shah, there is no need to completely ban wheat bread to lose weight or keep yourself fit. If you want to manage weight and blood sugar better, include millets i.e. coarse grain rotis in your plate instead of ordinary wheat:
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Jowar Roti: It is very easy to digest and rich in complex carbs.
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Bajra Roti: In winter and normal days, it provides necessary energy and iron to the body.
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Ragi Roti: Ragi, considered a powerhouse of calcium and fiber, is a panacea for weight control.
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All these options in the body Glycemic Load Keeps it low, due to which the stomach remains full for a long time and one does not feel hungry again and again.