Does Khichdi Help In Weight Loss? | Indian Healthy Eating Blog

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I’m sitting in my home ready for the dinner to be served, and after looking at my neon yellow-colored plate I started thinking does khichdi help in weight loss. Here goes the answer.

Khichdi is a lightweight and very healthy food due to its simple ingredients and preparation method. I experimented with khichdi during my weight loss journey and it was effective and became a frequent go-to option. The magical combination of carbs and proteins keep you full longer.

The high-carb may make some of you uncomfortable. However, you don’t have to worry. For millennia in India, khichdi has been used during fasting and given when people are ill. This proves it keeps you full longer while providing you with essential nutrients.

To learn more about how khichdi can be made in a way that it helps you in weight loss, keep reading!

Why does khichdi help in weight loss?

Khichdi is a very simple traditional dish that consists of only two main ingredients with seasoning and spices to make it delicious. Those two ingredients are Rice & Dal (Pulses/lentils).


Depending upon the type of rice you choose i.e. White or Brown rice to make the khichdi, will determine how much it can help you in your weight loss journey.

It is observed that White rice is neither favorable nor detrimental to weight loss. However, Brown Rice which is whole rice grain has been consistently helpful in losing weight and considered healthier than white rice. Refer. [1] , [2] , [3].

Therefore, it’s suitable to use brown rice to make khichdi and incorporate it into your weight loss diet.

If you want to use white rice then just reduce its quantity by 30% and you are good to go. Instead of using 150 gm rice to make a bowl a khichdi, use 105 gm and substitute the rest with pulses/lentils.

Balance is the name of the game. Maintaining your weight is a skill. There is no one size fits all approach to anything. Experiment with different approaches and you will definitely find your fit.

DAL (Pulses/Lentils):

Dal preferably Moong dal is a great source of fiber and plant-based protein, which can help in reducing weight.

Macrobiotic Nutritionist and Health Practitioner Shilpa Arora says, “Moong Dal is extremely light and high on protein. The high quantum of fiber present in the dal keeps you satiated for long. These two factors make moong dal an effective option for weight loss.”

Here is a round-up of factors that make moong dal an ultimate weight-loss-friendly ingredient for the delicious khichdi.

  • High in proteins– Moong bean has 24 grams of proteins per 100 grams. Protein takes longer to digest, suppresses hunger pangs, boosts the “thermic effect of food” (TEF), and promotes fat burning.
  • High in fibers– There are about 16 grams of fiber per 100 grams of moong. Fiber delays digestion induces the feeling of fullness and satiety. When you are full for long, you tend to binge less.
  • Low-fat– Raw moong bean has 1.2 grams of fats per 100 grams. Source

Nutritional Values and Calories in Khichdi Variants:

Khichdi Type Quantity   Nutritional Values    
  Calories Carbs (g) Proteins (g) Fats (g)
Sabudana khichdi 1 cup  (184g) 262 38 4.6 11
Plain Khichdi (with ghee) 1 cup (150g) 175 34.28 6.12 1.78
Moong Dal Khichdi 1 Serving 250.4 40.9 6.1 6.7
Masoor Dal Khichdi 1 Serving 126.6 17.8 4.6 4.7
Brown Rice Khichdi 1 Serving 143.9 21 4.8 5.2


How to make a delicious khichdi that will help you in weight loss?

Here is a simple khichdi recipe that can help you in your weight loss journey:


  • 1 Cup of brown rice
  • 1 Cup of Lentils
  • 1-2 tbsp. ghee (clarified butter)
  • Pinch of asafetida
  • 1/8 tbsp. of Turmeric
  • 4 Cups of Water
  • Pinch of Salt
  • ½ to ¾   tbsp. of ginger


  • Add rice & dal in a pot
  • Wash them 3-4 times thoroughly and drain the water
  • Add 4 cups of water and let it soak for 30 min


  1. Pour the pot into the pressure cooker.
  2. Add salt, turmeric, ginger, asafetida, and ghee and mix it up well with a ladle.
  3. Pressure cook the khichdi until 6 whistles come.
  4. Wait until the pressure is released and remove the lid. Add a pinch of salt and mix it well.
  5. Garnish with chopped coriander and it’s ready to eat.

You can reduce the portion of rice and increase the portion of lentils in the mixture according to your calorie/macro counts.

Can you eat khichdi on a keto diet and still have weight loss?

One of the important ingredients of khichdi is Rice which flags a red signal when it comes to the keto diet. Rice contains a lot of carbs and thus traditional khichdi is not advisable in the keto diet. However, you can substitute brown rice for cauliflower rice and you are good to go.

How to maximize the benefits of khichdi to help with weight loss?

Fortunately, khichdi is also comfort food. Its simple ingredients of lentils and rice provide a balanced combination of carbs, fat, and proteins without the loss of fiber. Therefore, it can be incorporated in your daily meals whether it’s for lunch, dinner, or even breakfast.

You can always add different healthy ingredients to khichdi to add to its benefits.

“If you eat khichdi with desi ghee, you’ll even get the right amount of macronutrients, complex carbs and fat”, adds Dr. Ahuja, Fortis Hospital.

 “It’s a complete meal when had with a bowl of curd or a glass of buttermilk”, suggests Delhi-based Nutritionist Anshul Jaibharat.

There are several mini diets and fasting methods that recommend eating only khichdi. It will help you to achieve your weight loss goal or to detoxify. After a cheat day or a festive day, you can eat khichdi to balance your system.

According to American author and Ayurvedic physician, Vasant Lad, in his book The Complete Book of Ayurvedic Home Remedies, “A five-day khichdi fast, using plain khichdi with just some chopped cilantro leaves added, will cleanse the system and help to strengthen memory.” Source

Here’s a list of recipes for khichdi to help you further in your weight loss:

As you can see there are different ways to make khichdi and depending upon how you prepare khichdi, it will either help or affect your weight loss journey.

Khichdi is a lightweight food at its core, that is often recommended as comfort food when you are sick. That is primarily because it is healthy, soothing, and light on the stomach. This proves it’s something that comes with a lot of health benefits nonetheless.

With the list that I provided earlier and recipes that differ all over India of how to make the delicious & healthy khichdi, you have of lot of options to choose from and incorporate it as per your dietary measures.

At the end of the day, khichdi is a combination of rice and lentils or a certain variation of it. It is a good mixture of carbs & proteins. Eat khichdi in right quantity and use intelligent substitutes to maximize your weight loss benefits.

Related Questions:

Does sabudana khichdi help in weight loss?

Not necessarily. Sabudana contains a high amount of carbohydrates and calories and therefore it is better for weight gain than weight loss. However, if used intelligently we can also eat sabudana to lose weight.

What goes along with khichdi?

Khichdi is preferably eaten with papad and a glass of buttermilk to enhance its taste. A plate of green salad will be an icing on the cake.

Can khichdi cause gas?

Khichdi contains moong dal which like any other lentil can cause bloating and gas for a sensitive person if not cooked/consumed properly. However, other ingredients like ginger, asafetida, turmeric can neutralize this.  In addition, steaming the moong dal before cooking khichdi also helps.

Can I Eat Khichdi When I Am Sick?

Yes. Khichdi is a simple light dish that is easy on sore throats and sore tummies. It is very easily digested. It’s the best comfort food when you are sick.

Can Khichdi be frozen?

Yes. Store khichdi in an airtight container and keep it in the freezer. Let the khichdi thaw before reheating it. Best to keep it for a maximum of 2 days.

Is Khichdi gluten-free?

If you are someone who wants to avoid gluten in your diet, then you can go for khichdi as both rice & lentils are gluten-free.

Kind request

I want to request you to have an open mind and give my program a try. I am not charging any fees for it. I genuinely want you to achieve your goal. At any point, if you face any problem in understanding the program please feel free to email me. I promise I’ll help you in every way to achieve your goal. Wish you the best. Happy Eating!