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Fitness coach explains why cutting out carbs like ‘rice and roti’ won’t help you lose weight; shares 3 practical tips
Lifestyle

Fitness coach explains why cutting out carbs like ‘rice and roti’ won’t help you lose weight; shares 3 practical tips

by jummy84
written by jummy84

Published on: Nov 05, 2025 02:40 pm IST

From rice to roti, carbs often get blamed for weight gain. Fitness coach Jeet Selal explains why smart eating and movement matter more for fat loss.

In today’s health-conscious world, everyone is searching for that one secret to lose fat without compromising energy or overall well-being. From intermittent fasting to detox drinks and low-carb diets, fitness fads come and go, yet the confusion around what to eat and what to avoid never seems to fade.

Fitness coach clarifies that cutting carbs like bread or rice is unnecessary for fat loss. (Freepik)

Fitness coach and sports nutrition expert Jeet Selal took to Instagram to debunk one of the most common misconceptions about fat loss that eating bread or rice prevents weight reduction. (Also read: Fitness coach shares a ‘life-changing exercise’ for people in their 40s, 50s, 60s and beyond )

Should you stop eating carbs to lose weight

“Burn this myth that you can’t eat bread, you can’t eat rice for fat loss,” Jeet said in his video. “This misconception has been around for a long time, that to lose fat, you have to completely eliminate carbs. Which is completely wrong. Your body functions on carbohydrates, and if you stop eating them, where will you get your energy from?”

He further explained that sustainable fat loss has little to do with completely cutting out food groups and everything to do with following three simple principles.

What does your body really need for fat loss

“Fat loss simply means reducing body fat. To achieve that, you need three things. First, a calorie deficit, your body must burn more calories than you consume. Second, an adequate protein intake is necessary to preserve muscle mass. And third, movement, staying active, exercising, and keeping your body in motion. If you follow these three things, you will lose fat, whether you’re eating bread or rice.”

Jeet concluded his post by encouraging followers to focus on consistency rather than extreme diets.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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News / Lifestyle / Health / Fitness coach explains why cutting out carbs like ‘rice and roti’ won’t help you lose weight; shares 3 practical tips

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Weight loss coach shares 5 carbs for easy fat loss, saying, ‘Carbs are not the enemy…’
Lifestyle

Weight loss coach shares 5 carbs for easy fat loss, saying, ‘Carbs are not the enemy…’

by jummy84
written by jummy84

Carbs often take up a fair share of the blame for weight gain. Carbs, despite being an essential macronutrient, are usually villainised to the point of being completely eliminated from the diet. But the reality is much more nuanced, and you don’t need to impose a blanket ban on carbs.

You can lose weight with carbs too! Find out how. (Representative Image: Pexel)

ALSO READ: Fitness coach shares why carbs are important for women to reduce belly fat, suggests 20 meal ideas

Melissa, a weight loss coach, shared in a September 9 post, debunking the misconception of carbs being the enemy. She explained, “Carbs are not the enemy. I have a client who’s 75 lbs down and eats carbs daily because she’s in a calorie deficit.”

She drew attention to complex carbs’ ability to keep you full for a long time, reducing the chances of derailing calorie-deficit plans by giving in to hunger pangs.

Melissa shared these 6 carbs which help you with weight loss:

1. Oats

Eat overnight oats for breakfast!(Picture credit: Shutterstock)
Eat overnight oats for breakfast!(Picture credit: Shutterstock)

First up is oats. The weight loss coach highlighted it’s a good source of soluble fibre, which in turn slows digestion and keeps you full for longer. This also helps to lower hunger pangs, control appetite and reduce snacking urges.

Melissa too, has this carb in her diet. She added, “I make overnight oats or add protein powder to my quick oatmeal in the morning!”

2. Whole-grain bread

Whole grain breads are healthy!(Picture credit: Freepik)
Whole grain breads are healthy!(Picture credit: Freepik)

Bread is a common source of carbs, but which one you have makes a big difference. Melissa recommended whole-grain bread as it is high in fibre and contains vitamins, iron, magnesium and antioxidants. Often, other types of breads may not have these nutrients. The weight loss coach shared that she often included whole-grain bread in her diet, either as toast with eggs or in her lunch sandwich

3. Non-starchy vegetables

Broccoli is a non-starchy veggie.(Picture credit: Freepik)
Broccoli is a non-starchy veggie.(Picture credit: Freepik)

Veggies may not often pop up in mind when you think of calories, but vegetables also contain carbs. According to Melissa, broccoli, cauliflower, spinach, kale, zucchini, bell peppers, and asparagus are some of the options which are low in calories but high in fibre and water. She added, “They fill you up! Also, helps regulate blood sugar and reduce cravings.” For the weight loss coach, half of the plate is occupied by non-starchy veggies.

4. Fruit

Eat fruit with yoghurt!(Picture credit: Pexels)
Eat fruit with yoghurt!(Picture credit: Pexels)

Fruits also contain carbs. Melissa revealed that they are naturally sweet, rich in fibre and contain antioxidants. She eats fruit as a snack or with nut butter or Greek yoghurt.

5. Sweet potatoes

Sweet potato contains fibre. (Picture credit: Shutterstock)
Sweet potato contains fibre. (Picture credit: Shutterstock)

The sweeter counterpart of potatoes is on this list, as Melissa highlighted its high fibre content, which keeps hunger at bay. She called it versatile, as it can easily fit in for breakfast, lunch, or dinner.

6. Brown, basmati or jasmine rice

Brown rice is a healthier alternative.(Picture credit: Freepik)
Brown rice is a healthier alternative.(Picture credit: Freepik)

Instead of cutting out rice completely, the weight loss coach recommended healthier alternatives like brown, basmati, or jasmine rice, as they are gluten-free and provide a steady source of glucose. For meal planning, she shared that she often mixes rice with cauliflower to create a satisfying, filling meal.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.

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Nutritionist lists 5 everyday foods to keep us going all day: Complex carbs to hydration champions | Health
Lifestyle

Nutritionist lists 5 everyday foods to keep us going all day: Complex carbs to hydration champions | Health

by jummy84
written by jummy84

A healthy diet does not consist of fancy dishes; it is all about the perfect balance in nutrition and finding the simplest food items that can provide us that.

A balanced diet that includes vegetables, proteins and more is important. (Shutterstock)

In an interview with HT Lifestyle, Prachi Jain, chief clinical nutritionist, CK Birla Hospital, Gurugram said, “Basic function of food is to give energy which is required to fulfill our daily day to day activities but eating right and safe food is an art of living. Be mindful while selecting your food options to stay active and healthy. Choose locally grown food, seasonal food, which are readily available at affordable prices.” Also read | Nutritionist shares 10 easy fat loss hacks that will help you lose weight without starving: Start every meal with dahi

The nutritionist further noted down the simple foods to add to diet to keep going:

1. Complex carbohydrates:

Rice, whole wheat roti, multigrain preparations, and millets like ragi, jowar, bajra, maize, and oats, along with foods like bananas and sweet potatoes, are rich in complex carbohydrates. These not only provide sustained energy by releasing it slowly but also supply fibre to keep you fuller for longer. On average, 1 gram of carbohydrates provides 4 kcal of energy.

2. Protein:

Proteins play a key role in muscle building, tissue growth, and repair. They also support strength and endurance, making them essential for overall health. Add protein-rich foods like whole pulses, sprouts, eggs, lean meat, chicken, fish, tofu, and paneer to your daily meals. Each gram of protein provides 4 kcal of energy.

3. Fats:

Fats are often misunderstood, but they are essential for good health. In fact, 1 gram of fat provides 9 kcal, more than double the energy from carbohydrates. The key lies in choosing healthy fats such as nuts (almonds, walnuts), seeds (flax, chia, pumpkin), avocado, and freshwater fish. Good fats help you feel full, curb cravings, stabilize mood, and most importantly, aid in the absorption of fat-soluble vitamins A, D, E, and K. Also read | Gently detox your mind and body: Nutritionist shares 6 diet tips to follow

Seasonal fruits and veggies are loaded with health benefits.(Unsplash)
Seasonal fruits and veggies are loaded with health benefits.(Unsplash)

4. Fruits and vegetables:

Fruits and vegetables are packed with vitamins, minerals, and fibre, making them essential for overall health. Seasonal varieties are especially rich in antioxidants that fight free radicals and strengthen immunity. Low in calories yet nutrient-dense, they make a smart choice for mid-morning snacks or fillers between meals.

5. Water:

Water may not be classified as a nutrient, but it is vital for life. An adult needs about 2–2.5 litres daily to stay healthy. It regulates body temperature, prevents dehydration, and directly impacts energy levels, physical performance, and overall wellbeing. Also read | Nutrition for new mothers: Expert shares 7 diet tips for breastfeeding moms

Tips to stay active:

  • Eat short, frequent and balanced meals that include complex carbohydrates, protein and good fats.
  • Stay hydrated. Dehydration leads to fatigue and low concentration which directly affects your activity.
  • Stay away from processed sugars, carbonated drinks, fried food, packed, preserved, canned bakery and ready-to-eat food.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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