no rice diet plan for weight loss philippines – Do you think it is possible to lose 20 pounds in six weeks, who would like to try this diet? read this before start to eating, the best way to get rid of extra kilos — a no-rice diet.
No Rice Diet Plan For Weight Loss Philippines
Along with corn and wheat, rice is one of the most consumed staple foods worldwide. More than 40,000 different types are available, including brown, black, red, and white. However, during processing, fiber and a number of important elements are lost from white rice. Rice should be eliminated from your diet if you’re trying to reduce weight.
Are you prepared to give up rice in order to reduce your weight? This essay should assist you in starting out successfully.
What Is a No Rice Diet?
Fitness freaks frequently steer clear of rice when trying to shed weight. With a “no rice” diet, you will essentially cut out rice from your diet because it is high in carbohydrates, which is bad for people who want to stay fit. White or polished rice is especially high in carbohydrates.
Why Too Much Rice Is Bad for You
1. Too Much Rice Can Deprive You of Essential Nutrients
While not harmful if eaten in moderation, rice contains a few essential macro and micronutrients. In other words, you are getting less nourishment per serving of rice than you would from other foods.
2. White Rice Has a Lot of Carbs per Serving
A diet consisting mainly of white rice can make you feel full and bloated quickly, resulting in a lot of carbs and less room for more nutritious foods.
3. Too Much White Rice May Cause Blood Sugar Levels To Spike
The impact of a meal on your blood sugar level is measured by the glycemic index. High-glycemic foods are those having glycemic indexes greater than 70. Rice is one of these high-glycemic foods, with a GI of 73. White rice consumption has a negative effect on insulin and glucose metabolism. In turn, this raises the risk of developing diabetes.
4. The Bland Flavor of Rice May Lead to Overeating
Rice is usually served with other foods so it’s easy to consume more calories than necessary in each meal.
Rice and Its Varieties
Although most types of rice have a similar caloric value, their nutritional content varies. The following are the common varieties available in the Philippines:
1. White Rice
Milled rice stripped of its husk, bran, and germ. The rice is polished after milling, resulting in a seed that is white and smooth in appearance. The processing prevents spoiling, extends storage life, and makes the rice simpler to digest. The downside is the rice changes its flavor, texture, and look.
2. Brown Rice
This is a whole grain rice without the inedible husk. The husk of this rice is removed, but the bran and germ layer remain, giving the rice its brown or tan color.
3. Red Rice
Because anthocyanin is present, this type of rice is red. Unlike the more typical pale brown, it has a reddish bran coating and is frequently eaten unpolished or just slightly polished. Nutty is the flavor of red rice. As it includes more iron, magnesium, calcium, and zinc than other types of rice ingested with the bran intact, it has the highest nutritional value. Additionally, it has a lot of antioxidants, which reduce the body’s free radical production.
4. Purple or Black Rice
a type of rice that contains a lot of the color anthocyanin. Black rice is technically a type of brown or unprocessed rice because it is almost always advertised as whole grain and still has the outermost layer of bran on it.
The many rice cultivars and their macronutrient components are outlined in the table below.
|Rice variety(100g, uncooked)||Calories(kcal)||Carbohydrates(g)||Protein(g)||Fat(g)||Fiber(g)|
As you can see, white rice does not always have the largest calorie and carbohydrate content. However, compared to unprocessed variants, it contains fewer nutrients. The embryo and bran layers of white rice, which contain fiber and nutrients, are removed during processing. Dietary fiber aids in glycemic control by delaying the release of sugar into the bloodstream. Additionally, it lowers cholesterol levels and aids in digestive regulation.
No Rice vs. Low Carb Diet: What’s the Difference?
Less carbohydrates and more protein and fat are consumed on a low-carbohydrate diet. A low-carb diet may have a macronutrient split of 30–40%, compared to the usual Filipino diet’s range of 50–60% calories from carbohydrates.
If you consume fewer carbohydrates, you must consume more protein and fat, among other nutrients. The amount of protein consumed is the same in both diets, but consuming more protein aids in preventing hunger because it boosts satiety (a sense of being full) and lessens cravings for sweet foods. Reduced insulin levels result in increased fat burning, lower blood sugar levels, more stable energy levels throughout the day, and even improved sleep, which is another major advantage of cutting back on carbohydrates.
The “no rice” diet may be deemed low-carb as long as your meals don’t also include other carb-rich foods like bread, pasta, root vegetables, and fruits. This is because rice is a type of carbohydrate.
Is ‘No Rice Diet’ Effective for Weight Loss?
The results of the research were reported in the May 2019 issue of Applied Physiology, Nutrition, and Metabolism. Eating a lot of white rice causes weight gain, but a lot of brown rice had no impact on body weight. Over the course of a year, subjects who frequently consumed large amounts of white rice gained more than 6.6 pounds, but not those who frequently consumed brown or multi-grain rice.
When consumed in moderation, white rice is unlikely to cause weight gain. However, whole grains—in particular, brown rice—are healthier because of their high fiber content.
White rice in particular has been connected to a higher risk of Type 2 diabetes and obesity. An investigation conducted in February 2015 and reported in the British Journal of Nutrition suggests that consuming white rice may increase the risk of metabolic syndrome and insulin resistance in female adolescents.
In short, cutting out rice for a month or two may aid in weight loss. But what matters most is your entire diet. For instance, 3,500 calories must be expended to lose one pound of fat. When compared to other meals, rice is quite low in calories, so you can continue to eat it sometimes without gaining weight.
Healthy Rice Substitutes for Weight Loss
Health professionals have been emphasizing the advantages of eating whole grains. Because they are abundant in fiber, whole grains help with digestion, metabolism, blood sugar control, and intestinal health. A 2021 study claims that switching from white rice to brown rice, a whole grain, can hasten weight loss and be the nutritional equal of a 30-minute brisk exercise. According to the aforementioned study, consuming brown rice may boost calorie burn and help people have a faster metabolism. The fiber in brown rice also keeps you feeling full, which reduces your appetite and makes weight reduction easier. Considering twice since it’s still rice? Other rice substitutes are available that can improve the flavor and nutrition of your meals and help you make the switch to a “no rice” diet. Which are:
This grain is cultivated in the Philippines and is about three times more energy-dense than white rice. While greater in calorie content, this grain has more nutrients than rice. Diabetic patients should be aware of this grain’s anti-inflammatory qualities and propensity to lower blood sugar levels.
Cauliflower rice is ideal if you want to reduce your calorie consumption. At 25 calories per cup, it also contains vitamins and minerals that will keep you going throughout the day.
3. Sweet Potato
Sweet potato or kamote, as it is known in the Philippines, is high in fiber and complex carbs. Because of its high vitamin C concentration, this sweet rice replacement may help strengthen your immunity. It is also high in vitamin A due to its beta-carotene content.
This superfood does everything. It is high in fiber and protein, not to mention gluten-free. This grain is also easier to digest than white rice.
Even though it contains sugar, maize has a low glycemic index, making it an excellent alternative to white rice. Corn has also been linked to improvements in eye and intestinal health.
6. Whole wheat bread
This is denser and more satisfying than white bread.
The lesson here is that rice may be swapped out for your favorite substitute to ensure that your body still receives adequate carbs, which are the primary source of energy our bodies require. When paired with healthy foods and exercise, a “no rice” diet for weight loss is feasible.
No Rice Diet: How to Get Started (Free 7-Day Sample Meal Plan)
A milling procedure is used to refine white bread, white pasta, and white rice grains to give them a finer texture. They have undergone extensive processing in order to eliminate many of the other nutrients they generally contain.
Your body uses up the energy from these refined carbs fast, making you feel more hungry than if you had had the same amount of nutrient-rich meals high in complex carbohydrates. Because white rice contains empty carbohydrates that prime you to consume more throughout the day, you may eat again sooner as a result. Because of this, all these foods are is carbs, which your body digests quickly and easily.
The main problem with these foods is that they cause a cascade of food desires. When you eat them, your blood circulation experiences a brief sugar spike.
Your body reacts by producing insulin, a hormone that your pancreas releases to permit sugar to enter your cells. The increased insulin causes blood sugar levels to drop below normal. Your body needs more carbohydrates as your blood sugar levels fall. And when you cave and consume foods high in carbohydrates, the cycle is restarted by a blood sugar surge. This characteristic contributes to the high glycemic index of refined carbs, which is a key factor in why refined grains are bad for weight reduction.
Do you need to follow a “no rice” diet in order to lose weight?
It’s not that easy to find the answer. However, keep in mind that eating the right amount of food should always be the characteristic of any proper diet. It might aid in your weight loss efforts. So it makes sense to replace rice with entire foods in order to ensure that your body still receives the right number of nutrients. Here is an example of a 1-week “no rice” meal plan that uses these alternatives.
- Servings of meat (fish, chicken, pork, and beef): 2-3 matchbox sizes only
- Servings of salads: 1-2 cups (128g/cup)
- Servings of rice substitutes/pasta/root crops: ½ cup (60g)
- Servings of any bread: 1-2 pcs.
- Servings of spread: 1 tbsp only (5g)
- All meat should be lean as they are generally low in fat. Lean meats are chicken breast, pork tenderloin, beef sirloin, tilapia, mackerel, and salmon in fish
- Drink a lot of water (at least 8 glasses a day); drink a glass of water before and after a major meal
- Take a moment to think about whether you are actually hungry/just craving/bored
- Avoid processed foods (i.e., canned or packaged foods; chips; and fast food), fried foods, as well as foods that are too sweet or salty
- Use olive or canola oil at home and avoid reusing the same oil for frying as it increases the number of free radicals in the body, which can lead to inflammation, which is the underlying cause of most diseases such as obesity, heart disease, and diabetes
- Eat major meals at the same time every day
- Social events are a dieting minefield; attend them with caution, and go prepared
- Familiarize yourself with calorie counting; always check calorie contents in food labels
- Light-intensity physical activities (at least 30 mins/day) are recommended. Do exercises but do not overexert yourself if you are running on just 1,500 calories a day
Although this kind of meal plan can be a useful step toward weight loss, it should be done as part of a healthy program that includes a good lifestyle and exercise. For guidance on weight loss plans that are right for you, consider meeting with a nutritionist-dietitian and talking with your physician.
1. I have heard a lot about Adlai. Is it a good alternative to rice?
The heart- and kidney-shaped seeds of the wild grain Echniacea angustifolia, which grows in the northern Philippines, are known as adlai or adlay. Adlai contains less fat and sodium and is gluten-free. Due to the fact that it resembles a little grain of rice, it is also known as adlay. Since ancient times, the Filipinos have used this special seed to prepare meals like binagol (adlai porridge) and puto bumbong. (rice cakes).
Adlai is a palatable alternative to rice that is also a rich source of calcium, fiber, and protein. It also has phosphate, iron, and vitamins A and B, but no cholesterol. Adlai has a number of additional advantages than rice, but you should always talk to your doctor before changing your diet.
2. Is a ‘no rice’ diet the same as a keto diet? What’s their difference?
A low-carb, high-fat, moderate-protein diet is the ketogenic diet. It is frequently used for general health, weight loss, and managing diabetes and epilepsy. Some cancers may also be treated with it. This diet tries to induce “ketosis,” a metabolic state in which your body switches from using carbs as its primary fuel source to burning fat. People enter ketosis in several ways: some do so by eating very little carbohydrates; others do so after engaging in vigorous exercise; still others use dietary supplements like MCT oil powder or exogenous ketone esters (also known as racetams).
It might be thought of as a keto diet technique to avoid eating rice. A “no rice” diet does not, however, automatically imply that it is keto-friendly because it still permits the use of other kinds of carbohydrates.
3. I am diagnosed with type 2 diabetes. Will the no rice diet help me?
Understanding how the body responds to rice consumption in diabetics is crucial. Drinks and meals containing carbs break down into glucose when consumed, raising blood sugar levels in the body. Therefore, it’s crucial to monitor your carbohydrate intake if you have diabetes. Since rice is known to have a significant amount of carbohydrates, a high glycemic index, and a high glycemic load, a “no rice” diet can undoubtedly be beneficial.
4. How much weight will I lose from the no rice diet?
Due to the substantial reduction in calories when you quit eating rice, you can lose weight. After all, if you typically eat 2 cups of rice per day and stop doing so, you would inevitably eat 400 fewer calories per day, which will result in weight reduction. Although there is not enough research on how much weight may be lost, a “no rice” diet can help you lose roughly 1-2 pounds per week if you maintain a balanced diet while in a calorie deficit.
5. I also do intermittent fasting along with the no rice diet. Is it safe?
For the majority of people, the “no rice” diet and intermittent fasting are probably harmless. However, those who have a history of disordered eating as well as those who are pregnant or nursing should avoid intermittent fasting. Anyone with a specific medical condition, such as diabetes or heart disease, should see their doctor before starting intermittent fasting on the “no rice” diet.
It is crucial to note that not everyone will benefit from combining these activities, even though some people may find it advantageous to do so. Some people could find it too difficult to fast on the “no rice” diet, or they might have unfavorable side effects including overeating on non-fasting days, mood changes, and exhaustion.
Remember that while intermittent fasting is not necessary for weight loss, it can be a useful tactic for making progress quickly. Limiting carbohydrates in your diet may already be sufficient to promote health if you follow a healthy, well-rounded “no rice” diet.
No White Rice Diet to Lose Weight: Is It Right for Me?
In addition to being a mainstay of Filipino food, white rice provides a wonderful source of energy and carbohydrates as well as vitamins and minerals. But it contains little fiber. Can cutting out white rice help folks who wish to lose weight? Does a diet that forbids white rice lead to weight loss?
Let’s first examine why consuming too much white rice can be detrimental to our nutrition. If we’re on a diet, it can be challenging to include rice in our meals.
Potential Problems of Eating Too Much White Rice
White Rice Is Not as Rich in Nutrients
Too much rice and too few of other ingredients can starve you of nutrients.
While not unhealthy, rice has a minimal amount of vital macro and micronutrients. This means that you are getting less nutrition compared to other foods per serving.
White Rice is High in Carbohydrates
White rice packs a large amount of carbohydrates per serving.
Along with this, rice is very filling due to its high-fiber content. This means that you get full easily with just a cup. This can leave you with a lot of carbohydrates and not much else for your nutrition.
Higher Risk of Diabetes
Your blood sugar levels may increase if you consume too much white rice. The glycemic index can be used to gauge how rapidly a food will raise blood sugar levels after consumption. A food is deemed to have a high glycemic index if its number is greater than 70.
One of these foods with a high GI is rice, which has a score of 73. White rice consumption on a regular basis can have a deleterious impact on insulin production and glucose metabolism. A increased chance of acquiring diabetes results from this.
No White Rice Diet: Is It Effective for Weight Loss?
Should I give up white rice in my diet in order to lose weight? The solution is not that easy. Simply cutting out rice from your diet may not result in healthy weight loss because there are many other variables at play.
Even if you don’t exclude white rice from your diet, eating the right amount of food and getting the right nourishment should always be the goal of any proper diet. In light of this, adopting a no-white-rice diet to lose weight, supplementing it with rice alternatives, and engaging in appropriate activity ought to produce positive weight-loss outcomes.
White Rice and Diabetes: Risk Factors
White rice consumption has been linked to a higher risk of type 2 diabetes, according to studies. White rice’s high glycemic index, as previously discussed, may have a detrimental impact on the body’s ability to produce insulin and regulate blood sugar levels.
Three to four meals of rice per day were associated with a 1.5-fold increased risk of type 2 diabetes in people. For every large bowl of white rice ingested, the risk increases by 10%.
Given that Asian nations are reported to consume more rice than their western counterparts, this is a growing source of concern. Asian households often eat three to four portions of white rice per day, compared to just one to two servings per week for Western families.
This shows that a no-white-rice diet for weight loss could be taken into account to prevent diabetes.
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The Benefits of No White Rice Diet to Lose Weight
Here are some benefits of the no white rice diet to lose weight:
Lower Risk of Diabetes
Eating less rice will lessen your risk of developing diabetes because eating it less frequently can increase your risk. Not eating rice not only reduces your risk of developing diabetes but also helps control your blood sugar levels.
Remember that rice consumption alone won’t guarantee you won’t develop diabetes; there are other risk factors as well.
You can use this opportunity to replace white rice with a more nutritious option. This ensures that you feel full while meeting your nutritional requirements daily.
Coupled with proper exercise, removing rice from your diet may lead to losing weight.
White Rice Alternatives for Weight Loss
It might be difficult for Filipinos to adopt the no white rice diet to lose weight. Here are some alternatives that might make the transition easier:
Locally cultivated in the Philippines, this grain provides nearly three times more energy than white rice. While having a larger calorie count than rice, this grain also has more nutrients. Due to this grain’s capacity to reduce blood sugar levels and anti-inflammatory characteristics, those with diabetes should also take note of it.
Compared to its white counterpart, brown rice only notches a 68 in the glycemic index. This makes brown rice a more favorable option for diabetics and those who are at risk of developing it. Brown rice also contains all the nutrients that were stripped off during the milling process.
Red rice is rich in nutrients much like brown rice. The only difference is it contains anthocyanins, which is the cause for its color. Anthocyanins have been known to reduce inflammation and allergies as well as lower the risk of cancer.
Cauliflower rice is great if you’re really looking to cut down your caloric intake. At 25 calories a cup, it also has vitamins and minerals that can sustain you throughout the day.
Sweet potato or kamote as it is locally called is abundant in fiber and complex carbohydrates. This sweet rice substitute can also boost your immunity with its high vitamin C content. It’s also high in vitamin A since it is rich in beta-carotene.
This superfood does it all. It is high in fiber, rich in protein and gluten-free. This grain is also easy to digest compared to white rice.
Despite containing sugar, corn ranks low in the glycemic index making it a great substitute for white rice. Corn has also been known to provide benefits to eye health and colon health.
Whole Wheat Bread
Whole wheat bread is more fibrous and filling than its white counterpart.
This noodle ranks low on the glycemic index. In addition, it also has a cholesterol-lowering effects because of rutin, which reduces the absorption of cholesterol in your gut.
Couscous is sugar and fat-free. It has a good amount of fiber as well as antioxidants that can repair damaged cells and relieve inflammation.
Although rice is a cornerstone of Filipino cuisine, consuming significant amounts of it might raise one’s intake of carbohydrates and increase the risk of type 2 diabetes. It is possible to substitute various ingredients for rice.
It is feasible to lose weight without eating white rice if you also eat healthy foods and work out.