Chapati or Rice Which is Better for Weight Gain?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

If you want to know if Chapati or Rice Which is Better for Weight Gain? I can inform you about that! Because I have been eating both of them for some time and I can tell you this is working for weight gain.

Well, from my experience, both have their advantages. Chapati, with its slower digestion and potential for added nutrients, can be a smart choice. But don’t count out rice; it’s versatile and can keep you full. However, the key difference is fiber—chapati is fiber-rich, aiding in weight loss. To gain weight effectively, combine both in a balanced diet with ample protein. Excess of either can lead to unwanted calories. The goal is a healthy diet—portion balance and protein variety. I’ve learned that small, frequent meals work best.

Fiber-rich chapati keeps you satisfied, while rice’s quick digestion may leave you hungry. Remember, it’s about individual health and preference, but chapati offers more nutrients. In a nutshell, chapati’s fiber and nutrients make it a top choice for healthy weight gain.

Chapati or Rice Which is Better for Weight Gain

Just one main difference is that rice digests quicker and provides quick calorie boosts. While chapati digests slower and probably may contain more nutrients.

Why do I suspect chapati has more nutrients?

Chapati or Rice Which is Better for Weight Gain? 2Because chapati can be made from different ingredients like ragi, bajra etc.

You can mix soy protein in it as well.

Thus, this multi-grain should give you some nutrient benefits.

FREE Diet chart for weight gain

But, however, you should not pick one over the other.

Ideally, you should eat a balanced meal of both rice and chapati.

Rice is a versatile food, and chapati is nutrient-dense.

Thus, a mix of both is good for weight gain.

Considering you are eating enough protein.

Key Takeaways

  • Chapati and rice are both suitable for weight gain, with different advantages.
  • Chapati’s high fiber content can promote satiety and aid in weight loss.
  • For effective weight gain, it’s recommended to have a balanced diet that includes both chapati and rice, ensuring sufficient protein intake.
  • The key difference between chapati and rice is their fiber content, with chapati being fiber-rich.
  • Excessive consumption of either food can lead to unwanted calorie intake and potential weight gain.
  • A combination of both foods in the diet, along with portion control and protein sources, is ideal for healthy weight gain.
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Chapati or Rice Which is Better for Weight Gain

The key difference between Rice and Chapati is their high fibre content. Foods with high fiber content make you feel full faster, so you end up eating less. Roti/Chapati has high fiber content in them, so they make you Feel full quicker.

Make Protein Roti?

Rice and Chapati/roti are two staples in Indian cuisine.

While they are both carbohydrates, there is a key difference between the two- fibre content.

Foods with high fibre content make you feel full faster, so you end up eating less.

The receipe of making protein roti you saw above will keep you full for 3 hours easily.

This is why many people choose to skip rice and roti when they are trying to lose weight.

Chapati good for weight loss?

This is why they’re good for weight loss.

However, eating an excess of either can lead to extra calorie intake, which can lead to weight gain.White rice with chicken

To eat either rice or chapati within limits and balance the meal with a protein like dals, pulses or lean meat and lots of vegetables is the best way to go.

Some examples of include fruits, vegetables, whole grains, and legumes.

[Do Chapatis Have Protein?]

There is only one difference between chapati and rice when it comes to weight gain: fibre content. 

Chapati has more fiber, which means you will feel full faster and end up eating less. Furthermore, high-fiber foods are healthier because they contain vitamins and minerals that your body needs.

Try to get at least 25 grams of fiber per day from food sources. Research done in European countries recommend 18-24 grams of fiber for men and 16-20 grams of fiber for women.

What is gain weight?

It can be the result of eating too much or not getting enough exercise. If you are trying to gain weight, it is important to eat food without any distractions and to eat moderate amounts of food.

Milk with ghee benefits for bodybuilding!

A prepared rice dish

Chapati or rice which is better for weight gain – FAQ

Both Rice and Chapati is good for weight gain. I would ask you to eat both, have a protein rich diet and lift heavy to gain muscle.

As per caloric point of view, Roti/chapati has higher calorie quantity than rice. These will keep you full for longer than rice as well.

But on the other hand, rice is easily digestible and very easy to mix it with other items.

You can make your meal more filling by adding vegetables or dal with both rice and roti.

Chapati and Roti has more fiber than rice, thus it may seem to be a better choice for weight gain and digestion.

Which is better to eat Rice or Chapati/Roti?

If you are healthy then eating rice or roti will end up in same result.

However, chapatis are made from whole wheat flour and are rich in many nutrients and is slightly higher in calorie than rice.

This makes them a healthier option than rice, which is high in quick digesting carbohydrates and low in protein.

Chapatis also contain more dietary fiber than rice, which may help with many health issues.

Gain abs with Indian foods?

But be sure to check your portion sizes when trying to lose weight; have two chapatis and half a bowl of rice for lunch, fill the rest of your plate with veggies and have a light dinner. 

Chapati or Rice Which is Better for Weight Gain? 3

Should you eat Roti every day?

Roti is a flatbread eaten in South Asia. It is made from wheat flour and can be made from either white or brown flour. White roti is made from wheat flour and water. 

Roti is usually eaten with curries or dal, and sometimes with vegetables.

Plain roti is an excellent source of soluble fibre, which helps lower blood cholesterol levels, prevent constipation and help keep our digestive system healthy.

One of my relatives eats 7-8 rotis in the night to keep away constipation. He also feels he will eat too much rice and get fat.Chapati or Rice Which is Better for Weight Gain? 4

Roti or chapati will give you sustained energy and keep you full without eating for hours.

Rice on the other hand is known for quick digestion, and you may well be hungry very quickly.

Consequently, Is rice or chapati good for weight loss?

Rice is generally eaten with more side dishes, thus people tend to eat more rice than rotis or chapatis.

Rice and Roti, both is a better option for weight gain if you are eating high calorie food portions along with protein.

Does roti increase belly fat?

Roti is more calorie-dense than rice, so eating too much of this will increase your belly fat.

But this true for any food, eat more than you can burn, and you can gain fat anywhere on your body, including the belly.

What Roti ingrediant is better?

A roti is a traditional Indian flatbread that is cooked on a hot griddle.

It can be made of wheat flour or rice flour.

The dough is rolled into a flat round and cut in half.

The two halves are placed on a hot griddle and cooked until the bread is golden brown.

whole wheat or ragi

Ragi roti is a type of roti that is made from ragi flour. This type of roti is rich in calcium, iron and fiber, making them healthier than other types of rotis.

The fiber in ragi helps in keeping you fuller for longer and prevents you from binge-eating for long periods of time. 

It also contains tryptophan, which is an amino acid that helps you lose weight.

For carb intake, whole grains make more sense as they are richer in fiber and more fulfilling than white rice.

Thus, eating roti or chapati makes more sense if you want to lose weight.

Weight gain in 3 days?

If you eat and drink a lot, then you can get some weight gain in 3 days.

But that weight is not permanent and will be diminished if you do not continue with the eating routine.

But that is a very unhealthy thing to do.

In order to gain weight in just three days, you need to eat more calories than you burn.

To increase your chances of success, try increasing your calorie intake by 500-1000 calories per day.

Eat Rice and Chapati Together?

There are many factors to consider when deciding whether to eat rice or roti first. Rice is lower in calories than roti, but it provides more satiety. It is easier to digest rice than roti, and this may assist with weight loss. Eat your food with no interruptions to prevent overeating.

Does rice cause belly fat?

There are a lot of misconceptions about rice and whether it causes belly fat. The truth is, rice is a starchy food that contains 130 calories per 100 grams, making it low in fat but high in dietary fiber.

But rice digests quicker, and you may feel hungry quickly, thus if you eat repeatedly you will get fat very quickly. And men generally gain belly fat quickly from rice.

Is rice bad for weight loss?

No, rice is not bad for weight loss. If you eat a lot of amounts then all food items will be bad for weight loss. Ideally you should mostly eat brown rice than white rice.

Gain weight in 2 weeks?

It is possible to gain weight in as little as 2 weeks, but it would likely be a pound or two of fat, rather than lean muscle.

In theory, you will need, 3500 kcals for 454 gram of fat. Thus, a 60-kcal food/day may increase 0.2kg per day. But in reality this does not happen as stated.

So to gain weight, you should calculate your existing calorie intake and increase that by 200-500 calories.Yoga Poses for Weight Gain

If you want to lose or maintain your weight, then you should eat a balanced diet that includes lots of fruits, vegetables, and whole grains.

You may also want to avoid processed foods and simple carbohydrates, like white flour chapatis.

If you are looking to eat milk and chapati for weight loss, try doing so in the morning or near lunchtime, when your body will use the energy from those foods more efficiently.

In order to gain weight in a healthy way, it is important to eat small, frequent meals.

This will help you build a healthy appetite and give your body the energy it needs to grow muscle.

Some quick snack ideas include rajma rolls, paneer rolls, soya rolls, cheese and yoghurt mix, peanut butter toast, fruit and nut mixes, hard-boiled eggs or tuna or egg salad.

If you have more time, you can also try baked potato topped with chilli or vegetable and rice stir-fry.

Chapati is good for lunch?

whole wheat chapati in containerChapati as a lunch is a great option which will help you get a steady flow of calories and keep you full till afternoon easily.

Chapati is a good lunch to gain weight because it is high in carbohydrates and provides the body with essential nutrients like calcium, magnesium, phosphorous, and sodium.

However, eating 5 chapatis daily would be too much or unhealthy.

Is chapati better than rice?

Chapati is made from wheat flour, which contains more nutrients than rice.

For example, chapatis provide you with calcium, phosphorus, iron and potassium.

Nutrients of a multi grain atta used for making roti and chapatis
Nutrients of a multi grain atta used for making roti and chapatis

Additionally, each serving of chapati has less dietary fiber, protein and fat when compared to rotis or rice.

Chapatis are less filling than rotis and can be eaten in moderation without affecting weight loss goals.

Whereas, on the other hand, chapati is better than rice for weight gain.

Chapati is a type of flatbread that is made from whole wheat flour or white flour, and it can be eaten as a breakfast or lunch.

It is high in fiber and therefore keeps you satiated for hours. Furthermore, it is easier to digest because of its higher fiber content.

Additionally, chapati can be customized for different diets and preferences by using different types of flour.

The Last Rep!

In conclusion, the only difference between chapati and rice is the fibre content. Chapatis have a higher fibre content, which is why they are better for weight gain. 

Chapati has high fibre content which will make you feel full faster, so you end up eating less, making them ideal for weight loss. 

Some examples of high-fibre foods include fruits, vegetables, whole grains, and legumes. Try to get at least 25 grams of fibre per day from food sources; these foods are healthier because they contain vitamins and minerals that your body needs.


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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