Many people have come to believe that dropping staples such as rice and roti is essential for slimming down. Carbohydrates are frequently singled out as the culprit for weight gain. But sports nutritionist and trainer Jeet Selal cautions that this belief is misleading. He warns that cutting out carbs completely is unnecessary and can undermine energy and wellbeing.

Selal points out that carbohydrates are the body’s primary fuel. Meals featuring rice or roti supply the energy needed for everyday tasks — from commuting and working to studying and exercising. An abrupt removal of these foods can leave someone feeling drained, unfocused and low on stamina. He says many turn to low-carb plans for rapid results, yet those short-term wins often fade and can create health setbacks.

According to Selal, dropping a single food won’t magically melt away fat. Sustainable fat loss depends on understanding how food and activity affect the body. He recommends three practical pillars for healthy weight reduction: eat fewer calories than you use, prioritise adequate protein to protect muscle, and keep moving every day through exercise or simple activity like walking.

He emphasises that a balanced, maintainable routine beats harsh dieting. You can include rice or roti in your meals and still reduce body fat if portions are managed and activity levels are consistent. The focus should be on forming long-term habits rather than chasing instant results.

Selal also urges caution against extreme diet trends. Weight management shouldn’t leave someone feeling weak or unhappy; it should support both physical strength and mental calm. Individual bodies respond differently, so progress may be gradual — patience and steady effort are essential.

Many nutrition experts echo this measured approach. Removing entire food groups can create nutritional gaps and unintended consequences. A practical, balanced plate — vegetables, proteins, healthy fats and sensible portions of carbohydrates — combined with regular movement tends to be more effective and sustainable. For many cultures, rice and roti are comforting and nourishing, and there’s no need to eliminate them outright.

Selal’s takeaway is simple and reassuring: weight loss shouldn’t be driven by fear or extremes. It’s about understanding your needs, eating mindfully, and staying active every day.