Weight loss diets require controlling portion sizes and food types. White rice is rich in starch and calories, with a high glycemic index, which can cause sudden blood sugar spikes, lead to insulin resistance, and hinder fat loss. However, completely eliminating carbohydrates often results in metabolic disorders and increased hunger. Adopting specific methods for consuming rice can help overweight and obese individuals achieve effective weight loss.

Choose low glycemic index rice

Those on a weight loss journey should prioritize brown rice over white rice. Brown rice is minimally processed, retaining its bran and germ layers, which are rich in fiber, vitamins, minerals, and antioxidants. These components promote slower digestion, stabilize blood sugar levels, and aid in weight loss. Conversely, white rice, stripped of its bran and germ, contains less fiber and other nutrients, causing blood sugar to rise quickly. In addition to brown rice, individuals can also select other low glycemic index varieties such as Tam rice or Basmati rice.

White rice has a high glycemic index. *Photo: Bui Thuy*

Mind portion sizes

When consuming rice, it is crucial to adhere to appropriate portion sizes to control calorie intake. A reasonable serving for someone trying to lose weight is about one-half cup of cooked rice. Even with brown rice, consuming excessive amounts can lead to an energy surplus and subsequent fat accumulation in the body.

Balance meals with rice, vegetables, and protein

Eating vegetables and lean protein before rice helps you feel full faster, reducing the amount of rice consumed. Individuals can add vegetables like carrots, peas, or black beans when cooking rice. Combining rice with protein sources such as lentils, green beans, or chicken helps balance the meal and provides sustained energy. Eating rice with fiber-rich dishes like salads, steamed vegetables, or yogurt also aids digestion and prolongs satiety.

Healthy preparation

Prioritize plain cooked rice or properly stored cooled rice over fried or mixed rice dishes. Fried and mixed rice often contain high amounts of oil and calories, which can easily lead to fat accumulation, an increased body mass index (BMI), and a larger waist circumference.

Incorporate mixed grains

Mixing rice with other grains like quinoa or barley can enhance the nutritional value and variety of your meal. Quinoa is rich in protein and fiber, supporting natural fat burning, regulating blood sugar levels, and benefiting heart health.

Drink enough water

Drinking water before and during meals can reduce hunger, limit snacking, and help control calorie intake. Consuming 2-2.25 liters of water daily helps the body function efficiently, supports stable digestion, and boosts metabolism, aiding in fat burning.

Eat on time

Eating three meals daily at consistent times enables the body to establish an efficient metabolic rhythm, improving its ability to process sugars and fats. An early breakfast supports fat burning, stabilizes blood sugar, and enhances insulin sensitivity. Eating dinner before 19:00 can lower cortisol levels, which is beneficial for the fat loss process.

Anh Chi (Source: Healthshots)