Rice can be included in a weight-loss diet when eaten moderately and in an appropriate portion. Depending on the type of rice, portion size, and its inclusion in the whole diet, rice may or may not help in weight loss. Here’s the snapshot:
The advantages of rice for weight loss
Low fat content: Plain rice, particularly if it is cooked with no fats or oils added, is relatively low in fat.
Nutrient: Certain varieties of rice, such as brown or wild varieties, are high in fiber, vitamins, and minerals to keep you feeling full and healthy.
Energy Source: Good source of carbohydrates, which provides energy so that you remain active and continue with your exercises.
Choosing the right rice
Brown rice: High in fiber and nutrients as compared to the white variety; supports fullness and aids digestion.
White rice: Less fiber than brown rice may not make you feel full. Simply choose a smaller portion if you like white rice.
Cauliflower rice: a low-calorie, low-carbohydrate option for one looking to cut down on calorie intake.
How to include rice in a weight-loss diet
Control Portion Sizes: Keep serving sizes reasonable (for example, 1/2 to a cup of cooked rice per meal).
Balance with Other Foods: Pair with enough protein (for example, chicken, fish, or tofu) and vegetables.
Choose Whole Grains: Brown or wild rice is better at promoting feeling full than refined white rice.
Timing: Consume rice earlier in the day or pre-workout; it gives energy so that you can continue functioning throughout the day instead of indulging late in the evening when levels of activity are lower.
What to watch out for
Added fats: Don’t cook rice with too much butter or oil. Heavy sauces can add superfluous calories.
Caloric Overload: Consume calories carefully throughout the day.
Rice itself is neither very “good” nor very “bad” for losing weight; rather, it depends on how it meshed into one’s weight loss plan.
