Brown Rice Diet Plan For Weight Loss


Brown rice diet plan for weight loss is actually a simple yet effective way of losing some fat. The brown rice diet plan is basically a sort of food regimen. The health experts have evolved distinctive diets through which individuals could carry out different kinds of diseases.

The Brown Rice Diet Plan is a set of recommendations designed to help you lose weight safely and effectively. It’s a low-calorie, quality nutrition plan based around whole grains, fruit and vegetables. It’s an ideal diet for long term weight loss and permanent lifestyle modification.

7-Day Brown Rice Diet

Brown rice

A diet’s foundation is helped by the inclusion of brown rice.

The macrobiotic diet, which gained popularity in the 1970s, served as the foundation for the seven-day brown rice diet, also known as the brown rice cleanse. Although brown rice serves as the diet’s base, it is not the only ingredient. You can also consume fruits, veggies, and some good fats like olive oil.

The goal of the diet is to assist you in detoxifying from processed foods and other stressors, such as toxins from the environment, so your body may naturally regain balance. Of course, before beginning a new food regimen, especially a stringent one, you should always see your doctor or a certified nutritionist who is acquainted with your medical history.

Brown Rice Diet Basics

This seven-day rice diet includes additional whole meals in addition to brown rice, despite the label suggesting otherwise. You can eat: in addition to brown rice.

  • Whole vegetables
  • Whole fruits
  • Olive oil
  • Flaxseed oil
  • Beans
  • Chicken
  • Wild fish
  • Sea vegetables (kelp, seaweed and nori)
  • Nuts and seeds
  • Herbs and spices (including Celtic sea salt)

There isn’t a lot of recent research on a brown rice diet, but according to a fall 2002 article in the Permanente Journal, 40 to 60 percent of your diet should consist of whole grains, such brown rice, and 20 to 30 percent should be veggies. The remaining 10 percent comes from beans, and the rest should be made up of occasional fruit and sea veggies. You should prioritize quality in addition to being conscious of the meals you eat. When possible, all foods should be organic.

The diet’s proponents contend that consuming too many processed, unhealthy foods and insufficient amounts of whole foods leads to the development of numerous chronic diseases, including cancer. Instead, they assert that eating a diet that is primarily vegetarian and only consists of unprocessed, whole foods can lower your risk of disease and improve your mood. The seven-day brown rice diet functions as a cleanse for people looking for a reset, whereas the macrobiotic diet was intended to be a long-term solution.

Why Brown Rice?

According to a study printed in Advances in Food Technology and Nutritional Sciences in July 2016, rice is a staple food for almost 70% of the world’s population. Brown rice is viewed as a whole grain in contrast to white rice, which has undergone extensive processing. It contains the outer bran and germ layers, which are rich in fiber and starch.

When opposed to white rice, brown rice has a less significant impact on insulin and blood sugar levels because of its high fiber content. According to a British Journal of Nutrition article from August 2013, it’s also linked to weight loss and a lower body fat percentage.

The brown rice diet’s proponents further assert that the grain is hypoallergenic, allowing tolerance without unpleasant side effects or symptoms, and that it contains certain compounds that can speed up detoxification and have antioxidant properties.

A November 2018 edition of Nutrients lists gamma-oryzanol as one of these compounds. It is present in rice bran.

The other is fiber, which, in accordance with a study reported in Advances in Nutrition in November 2016, binds to toxins and aids in your body’s removal of them. Another crucial component of efficient detoxification is fiber, which facilitates the passage of waste through your digestive tract.

What Does the Science Say?

Any diet plan’s ability to provide you with the range of nutrients you need to maintain your health is one of its main considerations. Even though this isn’t a major problem for a brown rice cleanse that you’re only doing for seven days, you should nonetheless think about it.

Researchers reported that meals prepared in accordance with macrobiotic principles offered enough amounts of the majority of vitamins and minerals needed to maintain your health, with the exception of a few, in the 2016 paper published in Advances in Food Technology and Nutritional Sciences.

Additionally, the gamma-oryzanol and tocotrienol found in the bran of brown rice were examined by these researchers, who discovered that they could enhance heart health by lowering bad cholesterol and raising good cholesterol. These substances were also connected to a lower chance of developing cancer.

Another study examined the impact of a brown rice diet on diabetics and was published in PLOS One in June 2016. People with diabetes who followed the brown rice diet had better glycemic control and hemoglobin a1c levels than those who followed the traditional diet, according to a comparison of the two types of diets.

But it’s crucial to remember that in this study, individuals followed the diet for a full 12 weeks before measuring the results in week four. You probably wouldn’t have the same results after just one week on the diet.

Brown Rice and Detoxification

However, one of the main claims of the brown rice cleanse is detoxifying. Brown rice also contains an ingredient called inositol, which, according to a 2016 article in Advances in Food Technology and Nutritional Sciences, seems to improve the body’s capacity to detox. Inositol has a potent chelating impact, according to study authors. To put it another way, it binds to dangerous heavy metals like lead, mercury, and arsenic and aids in their elimination from your body.

Other noted benefits of inositol include:

  • Balanced blood glucose levels
  • Improved metabolic syndrome markers (decreased cholesterol, decreased blood pressure and more balanced blood sugar)
  • Cancer prevention
  • Reduced severity of panic attacks and obsessive-compulsive behavior
  • Decreased inflammation
  • Improved fatty liver

A Word of Caution

A study that was published in Nutrition and Cancer in July 2015 found that while the brown rice diet is nearly nutritionally balanced, it is deficient in a few essential elements, including vitamin D, vitamin B12, and calcium. It’s unlikely that you’ll experience nutrient deficiencies if you stick with the diet for only seven days, but if you decide to continue, you’ll need to take supplements containing these particular elements to meet your needs.

An other substantial dietary source of arsenic, a heavy metal linked to an increased risk of cancer, heart disease, diabetes, and respiratory conditions like asthma, is rice.

Eating excessive amounts of rice can expose you to high quantities of arsenic, which raises your likelihood of experiencing these negative health impacts, according to a paper published in Science of the Total Environment in May 2017.

Overeating rice can be particularly harmful during pregnancy since the arsenic can harm the unborn child’s health.

Is Brown Rice Good for You?

Foods like brown rice are frequently linked to a healthy diet.

Compared to white rice, which has had its hull, bran, and germ removed, brown rice is regarded as a whole grain and has undergone less processing.

Only the hull, a tough outer layer, is removed from brown rice, leaving the bran and germ, which are rich in nutrients.

As a result, brown rice keeps the vitamins, minerals, and antioxidants that white rice loses.

However, because low-carb diets are becoming more and more fashionable, many people shun brown rice.

To assist you in determining whether brown rice is a healthy item to include in your diet, this article will go through its health advantages.

Brown Rice Is Surprisingly Nutritious

Despite being a straightforward dish, brown rice has a complex nutritional composition.

In terms of nutrition, brown rice is far more beneficial than white rice.

Despite having identical amounts of calories and carbohydrates, brown rice outperforms white rice in almost all other areas.

Contains around one cup of brown rice

  • Calories: 216
  • Carbs: 44 grams
  • Fiber: 3.5 grams
  • Fat: 1.8 grams
  • Protein: 5 grams
  • Thiamin (B1): 12% of the RDI
  • Niacin (B3): 15% of the RDI
  • Pyridoxine (B6): 14% of the RDI
  • Pantothenic acid (B5): 6% of the RDI
  • Iron: 5% of the RDI
  • Magnesium: 21% of the RDI
  • Phosphorus: 16% of the RDI
  • Zinc: 8% of the RDI
  • Copper: 10% of the RDI
  • Manganese: 88% of the RDI
  • Selenium: 27% of the RDI

Additionally a good source of folate, riboflavin (B2), potassium, and calcium, whole grains are.

Brown rice also has a very high manganese content. This little-known mineral is essential for several crucial bodily functions, including neuron function, blood sugar management, muscle contraction, bone growth, and wound healing.

Low fertility, poor development, the metabolic syndrome, and bone demineralization have all been associated to manganese deficiency.

Almost all of your daily needs for this crucial nutrient are met by only one cup of rice.

In addition to being a fantastic source of vitamins and minerals, brown rice also contains potent plant chemicals.

For instance, flavonoids and phenols, a type of antioxidants that help shield the body from oxidative stress, are present in brown rice.

Heart disease, certain cancers, and early aging are all linked to oxidative stress in terms of health issues.

In addition to preventing inflammation in the body, the antioxidants in brown rice protect cells from damage brought on by unstable chemicals called free radicals.

According to studies, the presence of antioxidants in rice may account for the low frequency of some chronic diseases in regions of the world where rice is a common staple meal.


Brown rice is highly nutritious, providing the body with a wide array of vitamins, minerals and antioxidants.

Is Brown Rice Good for Weight Loss?

You might lose weight if you switch more refined grains for brown rice.

White rice, white pasta, and white bread are examples of refined grains that lack the fiber and nutrients found in whole grains like brown rice.

For instance, white rice has less than 1 gram of fiber per cup (158 grams), but brown rice has 3.5 grams.

Choosing foods high in fiber may help you consume fewer calories overall since it keeps you feeling fuller for longer.

In actuality, studies demonstrate that individuals who eat more whole grains, such as brown rice, weigh less than those who do not.

According to a study involving over 74,000 women, those who consumed more whole grains consistently weighed less than those who consumed fewer of them.

Additionally, compared to women who consumed the least fiber, those who consumed the most fiber had a 49% lower probability of experiencing severe weight gain.

Brown rice can help reduce abdominal fat in addition to white rice.

In one study, compared to women who consumed the same amount of white rice, 40 overweight women saw substantial reductions in their body weight and waist circumference after eating 2/3 cup (150 grams) of brown rice each day for six weeks.

Furthermore, the ladies who consumed brown rice saw a significant drop in blood pressure and CRP, a measure of inflammatory response in the body.


Brown rice contains more fiber than refined grains like white rice. Choosing fiber-rich whole grains like brown rice may reduce belly fat and help you lose weight.

It Can Benefit Heart Health

Brown rice is without a doubt a heart-healthy food. It is abundant in fiber and healthy substances that could lower the risk of heart disease.

Those who consumed the highest dietary fiber had a 24-59% lower chance of acquiring heart disease, cancer, and respiratory disorders, according to a major research of over 560,000 people.

Similar findings were discovered in an analysis of 45 research, which showed that those who consumed the most whole grains—including brown rice—had a 21% lower risk of coronary heart disease than those who consumed the fewest.

Brown rice is a fantastic source of fiber, but it also has substances called lignans that may help lower risk factors for heart disease.

Diets rich in lignan have been linked to lowered cholesterol, blood pressure, and reduced arterial stiffness. Foods rich in lignan include whole grains, flax seeds, sesame seeds, and almonds.

Additionally, brown rice has a high magnesium content, a mineral that is essential for maintaining heart health. Increased dietary magnesium was linked to a 7–22% decreased risk of stroke, heart failure, and all-cause mortality, according to a study of 40 trials.

Another assessment of nine trials revealed a 24-25% reduction in heart disease mortality in women for every 100 mg/day increase in dietary magnesium.


Brown rice is packed with fiber, lignans and magnesium, which all have beneficial effects on heart health and heart disease risk.

It’s a Better Choice for Those With Diabetes

For blood sugar regulation, cutting back on carbohydrates and opting for healthier options are essential.

Despite the fact that carbohydrates have the greatest effect on blood sugar, diabetics can lessen blood sugar and insulin surges by consuming fewer refined grains, such as white rice.

People with diabetes may experience a variety of advantages by switching from white to brown rice.

One study found that eating two servings of brown rice daily significantly reduced post-meal blood sugar and hemoglobin A1c (a measure of blood sugar control) in patients with type 2 diabetes compared to those who consumed white rice.

Compared to white rice, brown rice has a lower glycemic index, which means that it digests more slowly and affects blood sugar levels less.

Choosing foods with a lower glycemic index will aid diabetics in maintaining better blood sugar control.

Foods with a higher glycemic index may raise blood sugar, insulin, and ghrelin, a hormone that promotes hunger, according to numerous research.

Lowering ghrelin levels may aid diabetics in managing their hunger, which helps prevent overeating and assist control blood sugar.

Additionally, switching from white to brown rice may lower the risk of getting type 2 diabetes in the first place.

A weekly substitution of merely 50 grams of brown rice for white rice was linked to a 16% decreased incidence of type 2 diabetes in a research involving over 197,000 participants.


Choosing brown rice over refined grains can help people with diabetes control their blood sugar and reduce the chances of developing diabetes at all.

Brown Rice Is Naturally Gluten-Free

Grains like wheat, barley, and rye contain the protein known as gluten. More people are adopting gluten-free diets today for a variety of reasons.

Gluten intolerance or allergy can cause mild to severe reactions in certain people, including nausea, vomiting, diarrhea, and stomach discomfort.

Additionally, a gluten-free diet frequently helps those who have specific autoimmune illnesses.

The demand for gluten-free meals is rising as a result of these factors.

Lucky for people who can’t or don’t want to eat gluten, brown rice is naturally free of this frequently troublesome protein.

Brown rice is a whole grain that is full with healthy elements that your body needs to function correctly, unlike excessively processed gluten-free foods.

People following gluten-free diets can also enjoy other healthful gluten-free goods derived from brown rice, such as crackers and pasta.


Brown rice does not contain gluten and is a safe and healthy choice for those following gluten-free diets.

How to Add Brown Rice to Your Diet

One of the best qualities of brown rice is its versatility.

You can eat it at any time of day and incorporate it into a variety of recipes.

Here are some ways to add brown rice to your diet:

  • For lunch, prepare a grain bowl with brown rice, vegetables, and protein.
  • For a flavorful breakfast, top brown rice with eggs, salsa, avocados, and black beans.
  • At breakfast, swap oatmeal for brown rice porridge.
  • When creating stir-fries, swap out white rice with brown rice.
  • Use brown rice in your favorite soup recipes instead of white spaghetti.
  • For a wonderful side dish, combine brown rice with fresh vegetables and olive oil.
  • For a plant-based dinner or lunch, prepare black bean and brown rice burgers.
  • Energy bars can be made with brown rice.
  • To make rice pudding that is healthy, replace the white rice with brown rice.
  • To increase the amount of fiber in your meal, ask for brown rice in your sushi rolls.
  • Use brown rice for making curries.
  • Try making risotto with a healthier twist by using brown rice for arborio rice.
  • substitute brown rice pasta for white pasta.
  • Brown rice can be cooked in olive oil and garlic for a delicious carbohydrate.

As you can see, there are countless ways to consume brown rice. This nutritious whole grain pairs well with many ingredients and can be enjoyed at breakfast, lunch or dinner.


Brown rice is a flexible ingredient that can be enjoyed in various recipes and meals. You can also use it as a healthy replacement for white rice or pasta.

The Bottom Line

A gluten-free grain that is incredibly nutrient-dense and rich in vitamins, minerals, and health-promoting substances is brown rice.

Brown rice and other whole grains can help prevent or treat a number of illnesses, such as diabetes and heart disease.

Not to mention, switching from white rice to brown rice may even aid in weight loss. A adaptable carb that can be consumed at any time of the day is brown rice.

Choosing to consume this beneficial whole grain will be a sensible move for your general wellbeing.

Brown Rice: Health Benefits, Nutrition Facts, and How to Prepare It

Nutritional Info

Serving Size 0.25 Cup


% Daily Value*

Total Fat 1 g


Saturated Fat 0 g


Trans Fat 0 g

Cholesterol 0 mg


Sodium 3 mg


Potassium 0 mg


Total Carbohydrate 36 g


Dietary Fiber 2 g


Sugar 0 g

Protein 4 g


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin C0%
  • Iron6%
  • Vitamin B60%
  • Magnesium0%
  • Calcium1%
  • Vitamin D0%
  • Cobalamin0%
  • Vitamin A0%

For thousands of years, rice has been a mainstay of the human diet. Some Chinese rice farming implements date back 8,000 years, while some rice-related relics are up to 2,000 years older.

More than 100 cultures still consume rice today, and it is farmed in more than 40,000 different types. Many of the kinds can be made as brown rice and sold as such. When you eat brown rice, you are consuming the entire grain. That’s crucial because you obtain more nutrients from grains whose processing has been minimal.

Health Advantages

The majority of the vitamins and minerals in brown rice are found in the bran and germ, the two outer layers of the grain. When white rice is produced, those layers are removed, making brown rice the healthier option.

The following are a few of the health advantages of brown rice:

Reduced Diabetes Risk

Due to brown rice’s low glycemic index (GI), you won’t experience a surge in blood sugar after eating it. According to studies, consuming three servings of whole grains each day, such as brown rice, can cut your risk of type 2 diabetes by up to 32%.

Conversely, eating white rice can raise your risk of developing diabetes. According to a different study, those who consume more white rice have a 17% higher risk of developing diabetes than those who consume less of it. According to scientific estimates, a person can cut their chance of developing diabetes by 16% by swapping roughly 50 grams of white rice each day for brown rice.

Enhancing Heart Health

Numerous elements included in brown rice support heart health. It has a lot of dietary fiber, which lowers the risk of heart disease death. Additionally, brown rice has a lot of magnesium, which helps lessen your risk of stroke and heart disease.

Overall, research indicates that increasing your intake of whole grains, such as brown rice, may lower your risk of heart disease and stroke by up to 22% and 12%, respectively.

improved weight management

By 2020, one in ten Americans will be seriously fat and four out of ten will be obese. Making brown rice a regular part of one’s diet may help overweight persons lose more weight and lower their body mass index, a frequent indicator of healthy or unhealthy weight.

Additionally, brown rice has higher nutritional fiber than white rice. Foods with more fiber let you feel satiated for longer while consuming fewer calories. You can eat less food without being more hungry if you swap out white rice for brown rice.


Nutrients per Serving

One half-cup serving of long-grain brown rice contains:

  • Calories: 108
  • Protein: 3 grams
  • Fat: 1 gram
  • Carbohydrates: 22 grams
  • Fiber: 2 grams
  • Sugar: 0 grams

The antioxidants phenols and flavonoids, which help prevent cell damage and the risk of early aging, are abundant in brown rice. You can get a lot of vitamins and minerals from brown rice as well:

  • Calcium
  • Iron
  • Manganese
  • Magnesium
  • Phosphorus
  • Selenium
  • Vitamin B1 (thiamine)
  • Vitamin B6 (pyridoxine)

Portion Sizes

Remember that only a half-cup of cooked rice constitutes one serving of brown rice. You can make a full cup of cooked brown rice from a half-cup of dry brown rice, and you can receive even more if you order a side of rice at your preferred restaurant. Take care to only consume that half-cup serving.

How to Prepare Brown Rice

To cook your brown rice:

  1. Rinse your rice in lukewarm water to get rid of any built-up dust and additional starch.
  2. For every cup of dried brown rice, add the rice to a pot along with around 1 1/2 cups of water.
  3. Water is brought to a boil.
  4. Low heat should be used to cover the pot.
  5. Take the rice off the fire after letting it cook for about 20 minutes.
  6. Prior to serving, let the rice sit and steam for a further 10 minutes.

You can also use a rice cooker, which will heat the rice until it’s done and then switch automatically to warming mode:

  1. Use the same ratio of rinsed dry brown rice to water.
  2. When the cooker is done, let the rice sit on warming mode for 5 to 10 minutes, so it doesn’t get sticky.

Brown rice can be a healthy side dish or a base ingredient for many different recipes. Here are a few ways to try it:

  • To add nutritious carbs, add it to soup.
  • Add some brown rice after stirring in some vegetables and meat or tofu.
  • Beans, salsa, greens, and sometimes some chicken should all be combined in a rice bowl.
  • In order to prepare stuffed bell peppers, combine it with ground meat and seasonings.
  • To make rice pudding, combine it with some milk, sugar, and egg.

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