People who are on a weight loss diet pay attention to their dietary intake and choose healthier alternatives. One such alternative consumed by many fitness enthusiasts is brown rice. Whole grains like brown rice are high in fibre and nutrients, making them ideal for weight loss. It is more filling than white rice and can help you feel satisfied for longer. In this article, Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach, Founder, Eat Clean with Eshanka, explains the right way to consume brown rice for weight loss.
“Brown rice is a nutrition powerhouse because it is rich in magnesium and fibre, which also help control blood sugar levels and have a variety of benefits for those who want to adapt to a healthier lifestyle. It also helps in reducing weight and decreasing the risk of having diabetes,” said Wahi.
According to the National Institutes of Health, US, brown rice is exceptionally rich in manganese, a lesser-known mineral essential for various critical bodily functions, including bone development, wound healing, muscle contraction, nerve function, and blood sugar regulation.
“Not only this, brown rice is a high-fibre whole grain which is not only essential for weight management but also for skin and hair health, digestive health, and heart health and helps in the prevention of cancer,” added Wahi.
In a 2021 systematic review and meta-analysis, it was found that consuming whole grains, such as brown rice, is linked to a reduced risk of weight gain or obesity. The findings indicate that whole grains decrease appetite and the urge to eat, helping to keep you feeling satisfied.
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Brown Rice For Weight Loss: How To Consume It?
Here are some tips and tricks shared by the expert, which you can use that will benefit your weight loss journey:
Portion Control
Portion control is important in weight management. You should make sure to look after your calorie intake. Use smaller plates and potential for the food. Also, fill your plate with healthy food and keep something which is your favourite as well.
Stay Hydrated
Did you know hydration also helps in your weight loss journey? “Drinking water before a meal fills up your stomach, leading to taking fewer calories during the meal. It also helps in the fat-burning process. When your body is hydrated, it works properly in the breakdown,” added Wahi.
According to a 2013 study, it was found that participants who drank an additional cup of water each day reduced their weight gain by 0.13 kg. On the other hand, those who replaced a sugar-sweetened beverage with a cup of water lowered their 4-year weight gain by 0.5 kg.
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Balanced Meal
Putting together lean proteins, such as chicken, fish, or tofu along with a variety of vegetables and brown rice, creates a balanced meal that keeps you full and contains all important nutrients.
Mindful Additions
Using sauces high in calories in preparing brown rice meals, go for low-calorie flavour enhancers, such as herbs, spices or just a squeeze of citrus as a substitute to keep the dish nutritious and tasteful.
Bottomline
Wahi concluded, “By implementing these strategies and adopting the flexibility of brown rice in your diet plan, you can boost your weight loss journey and adapt to a healthier lifestyle. Consistency and mindful eating practices are fundamental to achieving astonishing results on your weight loss journey.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before making any dietary changes, especially if you are dealing with any health issues to avoid complications.]