One of the primary issues folks hand over once they resolve to take management of their health and weight is rice. However, in keeping with health coach Ambika Jain, she misplaced 18 kilos whereas sustaining a weight loss plan that included rice. “Did you quit rice to lose 18 kilos? I ate rice every day,” Jain talked about on Instagram.
This is what helped her.
*I managed and measured my rice portion
I stored a measuring bowl (approx. 120-150 g) at all times to roughly measure cooked rice.
*I crammed half my plate with fibre
Salad and + any inexperienced sabji of my alternative, or simply salad if no time to prepare dinner any sabji.
*I added a minimum of 1 supply of protein to my plate –
Paneer / dal / beans / chickpeas / soya / eggs on my plate
*Added some probiotics
Curd, buttermilk, or sugar-free lassi to enhance digestion and to really feel full too.
*Added some crunch to the plate for style
Roasted dal papad is hardly below 50 cal. But it made my meals style higher, and I felt happy, continued Jain.
Is it doable?
Dt. Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, agreed that rice itself shouldn’t be the enemy. “How much you eat and what you pair it with matters. When eaten mindfullyas part of a balanced meal, rice can support your weight and fat loss goals. It all comes down to portion control and smart meal composition,” mentioned Shaikh.
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Do you’ve gotten rice? (Photo: Freepik)
What ought to one have in mind whereas together with rice in a weight-loss plan?
Portion is essential. According to Shaikh, one ought to keep on with about 120 to 150 grams of cooked rice per meal. “Combine it with fibre-rich vegetables, filling half your plate, a good protein source like dal, paneer, beans, or eggs, and a probiotic such as curd or buttermilk. These additions slow down digestion, help manage blood sugar spikes, and keep you feeling full longer,” mentioned Shaikh.
Is this strategy appropriate for everybody?
For most wholesome adults, sure, asserted Shaikh. Rice might be a part of a every day weight loss plan, even if you wish to lose fats. However, these with diabetes or PCOS ought to take note of how their physique reacts to rice. They would possibly profit from smaller quantities or pairing it with further fibre and protein, mentioned Shaikh. “Brown or hand-pounded rice is a good alternative too,” mentioned Shaikh.
What else ought to one think about whereas having fun with rice every day?
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Mindful consuming is important. Avoid pairing rice solely with starchy or fried sides. “Add some crunch, like roasted papad, to satisfy your cravings without adding too many calories. Stay hydrated and remember to maintain a regular physical activity routine. Your overall calorie intake and lifestyle choices matter more than just one ingredient,” mentioned Shaikh.
The knowledgeable emphasised that one needn’t “cut out rice to lose weight”. “You just need to balance your plate and your habits. A happy mind digests food better than a guilty one,” mentioned Shaikh.
DISCLAIMER: This article is predicated on data from the general public area and/or the consultants we spoke to. Always seek the advice of your well being practitioner earlier than beginning any routine.
