Eating Rice For Weight LossEating rice for weight loss? But doesn’t rice cause notorious spikes in blood sugar? And don’t we want to avoid these kinds of spikes at all costs? In this post I’m going to answer the question in two ways. First, I’m going to look at how rice affects insulin release (which is what regulates blood sugar). Then I’ll talk about how eating rice can help you lose weight. White rice is the most common type of rice eaten worldwide as it is easy to cook and eat, and has a long shelf life. White rice is usually compared to brown rice, which is believed to be a healthier alternative. Brown rice is a whole grain rice with the bran and germ layer included. Brown rice is fibre-rich, and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese. White rice contains only the endosperm with carbohydrates and proteins, and does not include the bran and germ layer. The milling and polishing processes for white rice remove various nutrients from the rice. The nutritional value of 1 cup of cooked white rice and brown rice is provided below. Let’s also find out about the calories in rice.
|Nutritional Facts||1 Cup (186g) of cooked white medium-grain rice||1 Cup (195g) of cooked brown medium-grain rice|
|Energy||242 kcal||218 kcal|
|Total Fat||0.391 g||1.62 g|
|Dietary Fibre||0.6 g||3.51 g|
|Protein||4.43 g||4.52 g|
|Carbohydrate||53.2 g||45.8 g|
|Calcium||5.58 mg||19.5 mg|
|Magnesium||24.2 mg||85.8 mg|
|Iron||0.372 mg||1.03 mg|
Best Type of Rice For Weight LossBrown rice is the best to eat if you’re trying to lose weight. They are the ideal replacement for white Rice in losing weight since they are a low-carb diet with fewer calories and supply essential nutrients. The general rule of the thumb says that unprocessed Rice is ideal for a weight loss diet. You can choose between brown Rice, wild Rice, black Rice, and Red Rice. The size of the grain is also equally important. Long grain is better for weight loss than short and medium grain since the former is not sweet and is less starchy.
Effectiveness of Rice Food in Weight LossRice alone will not make you achieve your weight loss goals. Nevertheless, it should be part of any balanced weight loss plan. Simple carbs have traditionally been avoided in weight loss programs, but research shows that Rice can be a successful addition to a diet. For Rice to be effective as a weight-loss food, you must be very strict about the portion size, the type, the cooking method, and the additions. Here are some tips for preparing and eating brown Rice to lose weight:
- Opt for steamed or boiled Rice instead of fried Rice.
- Pre-soak and thoroughly wash three to four times before cooking
- To create a balanced meal for weight loss, combine Rice with veggies high in fiber.
- To enhance the flavor of brown Rice, you may cook it in coconut water instead of plain water.
Rice and Weight Loss: Does Rice Make You Fat?The association between rice and weight loss varies based on the type of rice – white or brown. White rice holds less nutritional value than brown rice. It is considered not to negatively impact the body but does not help it much either. However, there is no clear evidence to indicate that white rice is linked to weight gain. On the other hand, whole grain rice such as brown rice is recommended over white rice because it is full of nutrients, a good source of fibre, and can help you feel full for longer. You may eat less and thus maintain a healthy weight range.
Which Rice is Good for Weight Loss?While white rice may not cause weight gain, it contains less fibre and nutrients than brown rice. The dietary fibre content in brown rice may help promote weight loss by making you feel fuller for longer, preventing snacking or overeating, and reducing your calorie intake. Puffed rice, a cereal made by heating rice kernels, can also be good for weight loss.
What is the rice diet and does it have benefits?The rice diet is a high-carbohydrate, low-fat, low-protein diet to lose weight. The diet features calorie deficit, reduced sodium, and mindfulness and may help some people lose weight and achieve better health. A research scientist at Duke University in Durham, North Carolina created the rice diet in the 1940s.
What is it?Walter Kempner devised the rice dietTrusted Source in the 1940s to treat malignant hypertension and renal failure. Kempner’s theory was that altering a person’s diet and lifestyle reduced the work the kidneys needed to do and could save lives. A 2014 article in HypertensionTrusted Source that revisits the rice diet suggests that Kempner revolutionized the treatment of hypertension, obesity, and a host of other disorders.
Does it work?In Kempner’s original cohortTrusted Source, the rice diet did not cure everybody, but 107 out of 192 participants saw a significant improvement in blood pressure, and many saw a reduction in the following:
- their heart size
- retinopathy, which refers to disease that affects the retina
- serum cholesterol levels, which is the amount of total cholesterol in a person’s blood, including high- and low-density lipoproteins and triglycerides
Potential benefits of the rice dietThe Rice Diet Solution authors claim that the diet helps people lose weight quickly and safely, with males losing an average of 30 lbs in the first 4 weeks and females losing an average of 19 lbs. They also claim that the rice diet makes someone feel more clearheaded and energetic. The Rice Diet Solution explains that the diet is effective for weight loss for the following reasons:
- salt is an appetite stimulant and limiting it not only causes someone to lose water weight but also weight due to overeating
- the diet limits saturated fats and instead includes fiber rich carbohydrates, which helps keep people full
- it’s easier to limit calories as the diet consists of low-calorie foods
- Mindful eating and understanding the nutritional content of food.
- Relaxing and making time for activities, such as conscious breathing, tai chi, or journaling.
- Taking regular exercise.
- Finding support in communities and relationships.
Possible risksSome people may find following the rice diet challenging or too restrictive for some people, causing issues when eating out and possible nutritional deficiencies. For example, low protein may cause some people to lose muscle mass or lack the amino acids necessary to synthesize protein. Additionally, the body needs healthy fats to function correctly, and restricting them could lead to health problems. In addition, the authors of The Rice Diet Solution note that people who are taking medications for diabetes, high blood pressure, or congestive heart failure should consult their doctor prior to commencing the diet. A doctor may need to adjust the dose of medications, including lithium and warfarin. In addition, people who have had surgery on their colon, ureteral diversion procedures, or impaired kidney function should not follow the diet. Anyone who feels unwell or dizzy while following the rice diet should talk with their doctor. The rice diet suits vegans and vegetarians, but someone eating this way may need to take a vitamin B12 and omega-3 supplement.
How Much Rice Should You Eat in a Day to Lose Weight?The best way to maintain your weight in a healthy range while eating rice is to exercise portion control. It is advisable to limit your consumption of rice to 1 cup of cooked rice per day.
What is the Best Time to Eat Rice to Lose Weight?If your goal is to lose weight, studies suggest that lunch is the best time to eat rice. Rice contains carbohydrates, which will release energy and keep you going for the rest of the day. Besides, the calories consumed during the day can be burned off in the day’s activities and not stored as fat.
How to Eat Rice for Weight Loss?For weight loss, boil or steam the rice instead of frying or cooking it in oil or fat. You can also pair rice with high-fibre vegetables or protein sources such as chicken or turkey. This will ensure that you stay full for longer after eating rice, and do not overeat or snack unnecessarily.
Risks of Overconsumption of Rice
- Eating too much brown rice may cause bloating, gas, belching, and digestive distress in some people. Its high carb content can trigger inflammation and digestive discomfort.
- Rice can increase your blood glucose levels and put you at higher risk of Type 2 Diabetes. White rice has a glycemic index (GI) of 72 and brown rice has a GI of 50. Although brown rice is slower to affect your blood sugar levels when compared to white rice, both types have a low fibre content when compared to other whole grains and can cause sudden spikes in blood sugar levels.
- Studies show that overconsumption of white rice may cause a higher risk of metabolic syndrome. Its risk factors can be high blood pressure, high fasting blood sugar, high triglyceride levels, and a large waist circumference.
What Could be 7 Day Rice Diet Plan?You must be extremely careful with the portion sizes in your meals while on a diet plan. Additionally, it would help if you made it a point to expend more calories than you consume. Running, swimming, or engaging in other forms of physical activity are excellent ways to do this. When it comes to a 7-day rice diet, you don’t have to limit your plan to just Rice. You should include Rice in your diet but moderation. Likewise, consume brown Rice rather than white Rice. Moreover, your BMI index is a significant factor in choosing the type of diet you must follow. Body mass index, or BMI, calculates your healthy weight depending on your height. It provides you with information on your likelihood of experiencing weight-related health issues. Additionally, it gives you a good sense of your daily caloric requirements, ideal body weight, and healthy weight range. Generally, a 7-day rice diet plan will include:
- Whole grains- Mainly brown Rice for your carbs requirement
- Fruits and Vegetables- For your fibers requirement
- Nuts and Seeds- For healthy fats
- Homemade Desi Ghee and Seed oils like mustard, olive, etc.- Healthy Fats again
- Lentils/ Legumes/Paneer/Soya/ Tofu, etc.- For the protein requirement
Which Rice is Better for Weight Loss?The best Rice to eat when trying to lose weight is brown Rice! They are the ideal replacement for white Rice in losing weight because they are low in calories and provide necessary nutrients.
How much Rice should one Eat Daily?Depending on several variables, including gender, build, height, and degree of activity, the number of calories required to lose weight might differ from person to person. As a general guideline, each serving should contain roughly 37 gm of Rice for women and 50 gm of Rice for men trying to reduce weight per serving.
Is White Rice Good For Weight Loss
Rice comes in various forms, each having different pros and cons. What we often do is compare it with weight loss. Few questions, like, ‘Is puffed rice good for weight loss’ always pops into our mind. Let’s know the misconceptions and hidden facts behind them.
- Rice contains gluten –
- Regularly eating rice will make you fat –
Which Rice Is Good For Weight Loss?To answer the question ‘which rice is good for weight loss, one should focus on the calorific value and portion of rice you intake daily. Generally, hand-pounded, red, brown, and unpolished rice is rich in fibre. As they are more filling, it is ideal to choose from these four varieties for weight loss. Coloured rice, viz. red and brown rice, are rich in fibre and antioxidants, making it a better option for weight loss
Brown Rice vs White RiceWhite rice is a refined one, with no germ and bran. It is the nutritious part of the rice. Hence, its frequent consumption might lead to obesity and other chronic diseases. Brown rice, on the other hand, is a whole grain that contains essential nutrients. Hence, it has nutritious germ, fibrous bran, and carb-rich endosperm. Moreover, it has more fibres and antioxidants, making it the healthier option.
Is white rice good for weight loss?Heavy processing often removes the nutritious layer in white rice. Hence, it lacks essential vitamins and minerals. However, ‘is white rice good for weight loss is often a conflicting point for researchers. Well, white rice is neither favourable nor harmful for weight loss. Consume the correct portion, depending on your work and lifestyle. But is basmati rice good for weight loss? It (especially the Himalayan grown rice) has lower arsenic content than brown rice, eliminating the risk of heart disease and cancer.
Is brown rice good for weight loss?As mentioned earlier, you eat the entire grain when you consume brown rice. Being least processed, it is more nutritious. Brown rice has low carb content, which most dietitians prefer for people on the weight loss track. Low-calorie brown rice burns extra fat from one’s body. Moreover, it has loads of iron, vitamins, potassium, and other vital nutrients. High fibre ensures easy digestion and smooth bowel movement. The stronger your digestive system is, the better you can maintain your body weight. Hence, the answer to ‘is brown rice good for weight loss’ is yes!
Does Rice Make You Fat?Questions like, ‘Is boiled rice good for weight loss’ leads one to believe in the popular misconception. As per the common saying, “Excess of anything is highly dangerous;” similarly, if one consumes a heavy amount of rice daily, it may lead to obesity. Everyone’s body has specific nutritional requirements. Rice is an energy-giving food, and if eaten in correct proportions, it helps maintain the body weight, rather than leading to weight gain. If one does not increase recommended daily caloric intake, it will not harm one’s body. People often combine rice with fried foods or fatty curries that improve the overall calorie of the meal. Hence, rice alone does not lead to weight gain or may aid in weight loss. It is the overall meal or the combination of foods that affects your body.
How To Eat Rice On A Weight Loss Diet?If you are fetching an answer for, ‘Is eating rice good for weight loss,’ these tips would aid in weight loss.
- Practice portion control: Check the overall calorie of the meal. If you need a low-calorie diet, adjust the portion of rice.
- Eat it with lots of veggies: Rice (being easily digestible) might make you hungry soon. Pair it with some healthy veggies to avoid frequent hunger.
- Choose low-calorie cooking techniques: Boil it rather than frying it or mixing it with heavy cream