Is brown rice good for weight loss? How to cook it for those losing weight?

Diets using brown rice will help you lose weight without giving up your usual foods. Other names for the cereal are brown rice.

This is an ordinary variety of cereal, the seeds of which have been cleared of the outer coarse husk, but have not been polished to remove the inner shell. This changes the color of the grain and its taste, which takes on a bready hue.

The vast majority of valuable substances are concentrated in the shell; fiber, vitamins and minerals are found here. Therefore, brown cereals are superior to polished white rice in terms of benefits for the body.

The benefits and harms of brown rice for weight loss

Today there are about 18 types of cereals , which include many varieties. They differ in nutritional, taste and dietary qualities and not all are equally beneficial for the body and weight loss. For adherents of a healthy diet, brown brown rice is of particular value.

Under factory processing conditions, grains retain their pityriasis shell, which contains the maximum amount of beneficial vitamins and mineral salts.

The composition contains starch , which has the ability to absorb chemical compounds and microorganisms from the gastrointestinal tract. In addition, starch acts as a sorbent, removing excess fluid from the body, due to which swelling subsides and extra centimeters in volume disappear.

The brown variety contains a lot of plant fiber , which helps reduce weight and maintain it at a normal level. Dietary fiber, entering the intestines, swells and takes up free space, due to which a feeling of satiety quickly sets in and lasts for a long time. There is no need for snacks between main meals, the volume of subsequent portions is reduced, and as a result, weight loss occurs due to a decrease in the energy value of the diet.

Mineral salts present in the composition are useful for weight loss:

• calcium regulates metabolic processes, activates a number of enzymes and hormones, which promotes the release of energy;
• chromium provides the body with energy to convert carbohydrates into glucose, accelerates the absorption of insulin, and reduces cholesterol levels in the blood;
• Potassium is involved in carbohydrate metabolism and protein synthesis, maintains water-salt balance, acid-base balance of the blood, and makes the skin elastic.

Regular consumption of the product, especially properly prepared , to some extent satisfies the body's needs for B vitamins. A lack of vitamin B1 leads to deterioration in performance, a person becomes lethargic, passive, motor activity decreases, due to which the body spends little energy and its excess is stored in the form of fatty deposits.

Vitamin B6 deficiency slows down the process of losing weight, as it provides normal conditions for lipid metabolism and affects the non-oxidative metabolism of amino acids.

Disputes about the benefits of cereals in relation to body weight correction are still ongoing . Some nutritionists classify rice as one of the most harmful foods for the figure, comparing it with fast food, baked goods, and confectionery. On the other hand, among residents of Asian countries, where rice grains are considered the national food, it is difficult to meet obese people, which proves the usefulness of the brown variety for weight loss.

The transformation of the figure primarily depends on the quality of the product , method of preparation, consumption standards and the presence of other products in the diet. A strict rice diet is a sure and quick way to get rid of extra pounds, but not the safest. Strict dietary restrictions give quick results in a short time, but soon the weight returns.

In addition, if you eat only rice, the body does not receive enough vitamins, micro- and macroelements necessary to maintain normal functioning, metabolism slows down, and overall health deteriorates, which can ultimately lead to the development of diseases.

For reference. The cause of the development of painful conditions, exacerbation of diabetes mellitus, and metabolic disorders can be excessive consumption of white rice.

Calorie content and dietary fat, glycemic index

Dry brown rice is high in carbohydrates (72.7 g) and calorie content (367 kcal), and relatively low in fat (3.2 g) and protein (7.5 g). The glycemic index of brown rice is 50 units.

During the cooking process, the nutritional value of the product changes and is :

• calorie content - 123 kcal;
• proteins - 2.7 g;
• fats - 1 g;
• carbohydrates - 24 g.

Dangerous properties of cereals

It would seem, what could be the harm here?

The danger of brown rice is that:

• The composition contains phytic acid, which interferes with the absorption of nutrients, and at the same time can wash zinc, potassium, manganese, iron and zinc out of the body.
• Acid can inhibit the action of enzymes responsible for digesting food. In rice, its content is almost the highest compared to other grains. I have already written about its dangers in oatmeal here.
• At the same time, brown grain contains much less phytase, an enzyme capable of breaking down phytic acid, than its white relative.

Several methods are recommended to reduce phytates:

• Pre-soaking the product in warm water (reduces content by 40-50%)
• Fermentation - soaking in an acidic environment with the addition of yeast or malt (reduces acid levels by 90-97%).
• Taking Vitamin C

How much brown rice can you eat when losing weight?

It is impossible to accurately name the daily intake of brown rice for weight loss. The figure depends on the age and gender of the patient, the presence of concomitant diseases, the set goal, and the variety of the daily diet.

With a strict rice diet, you can eat up to 750 g of cooked cereal per day . The grain intake is reduced if other foods from the list of permitted foods are additionally consumed: fruits, vegetables, lean meats, low-calorie dairy products.

Other weight loss products:

Cooking and drinking pumpkin juice for weight loss

Dill is a tasty and healthy way to fight excess weight

What is asparagus good for weight loss and how to eat it correctly

What will he remember?

• The whole advantage of brown rice over white rice is its lower GI and higher proportion of fiber.
• 100 g of raw cereal contains only 10% of the daily value of all vitamins and minerals we need, and as a result of cooking, this number decreases even more, and vitamin B almost disappears altogether. Therefore, you should not get carried away with it every day; it is better to eat buckwheat, it is much healthier.
• At the same time, it contains harmful phytic acid, and should not be abused.
• You cannot lose weight on brown rice alone - to do this, you must completely rebuild your diet, adhering to the basics of proper nutrition. But it is suitable for fasting days.

Do you have experience losing weight with this cereal? Share in the comments, friends. And I say goodbye, see you in new articles!

How to choose

When purchasing, pay attention to expiration dates . The bran shell of the grain contains rice oil, which can quickly deteriorate, causing the grain to have a bitter taste and unpleasant odor.

The maximum shelf life of brown rice is 12 months . If the manufacturer indicates more than a year, this means that the product has been subjected to chemical treatment, which increases the shelf life of the product, but reduces its usefulness for the body.

Advice. Nutritionists recommend buying cereals from proven and well-known domestic or foreign manufacturers. The packaging must have the GOST sign.

Pay attention to the integrity and color of the grains . They should be the same size and color, crumbly, without foreign impurities, debris, or insect larvae. Don't buy rice in opaque packs without seeing the quality of the grain.

Brown rice diet

A brown rice diet, if properly organized, can be physiologically complete and last two or more weeks, since it allows you to eat a varied diet and does not expose the body to stress.

Attention! This diet does not promise rapid weight loss, but it does not threaten your health. To influence the results and speed up the weight loss process, regular exercise is necessary.

There are several universal rules for following the rice diet :

1. Eliminate easily digestible carbohydrates from the diet, which increase blood sugar, promote fat deposition and lipid metabolism disorders. These include sweet carbonated drinks, candy, cookies, sugar, white wheat pasta, alcohol, and sausage.
2. Gradually reduce salt intake . It retains fluid in the body, causes swelling, disrupts kidney function, and increases blood pressure.
3. It is important to eat often (5-6 times) in small portions. You can't skip breakfast. Ideally, it is recommended to consume rice in the morning.
4. Drink more filtered water . Since rice has a strengthening effect, a sufficient amount of liquid prevents constipation. In case of bowel dysfunction, it is recommended to drink herbal laxative tea.
5. During the rice diet, completely avoid spices, marinades, mayonnaise, and mustard, including those prepared at home.
6. Cook rice in a gentle way: boil, stew, steam, bake.
7. Season brown rice with natural vegetable oil, lemon juice, low-fat yogurt, and soy sauce.
8. During the diet and after its completion, it is necessary to increase the amount of potassium-containing foods, such as pumpkin, apples, nuts, olives, dried fruits, since potassium is washed out of the body along with salts.

Sample menu

The rice diet can be tasty due to the variety of the menu . You can eat fresh fruits, vegetables, berries, dried fruits, low-fat cottage cheese, eggs, fish and seafood, beef, veal, turkey, rye bread, nuts, and mushrooms. Below is a sample rice diet menu for five days.

The first day:

1. Morning: 250 g steamed rice, 1 boiled egg, fresh orange juice.
2. Lunch: 250 g cooked rice with 1 tbsp. l. olive oil, vegetable soup in water without potatoes, fresh tomato and cucumber salad.
3. Dinner: a portion of rice with boiled carrots, baked hake, herbal tea.

Second day:

1. Morning: a serving of rice with 1 tsp. lemon juice, apple, 2 rye crackers.
2. Lunch: a portion of rice, stewed beets, boiled chicken breast, juice from one orange.
3. Dinner: a portion of steamed rice, boiled beef, acceptable vegetables of your choice.

Day three:

1. Morning: a portion of boiled rice, fresh cucumber salad, tea, 2 pcs. biscuits.
2. Lunch: a portion of rice, vegetable broth, fillet of low-fat fish baked with tomatoes.
3. Dinner: a serving of baked rice with pumpkin, sea buckthorn tea.

Day four:

1. Morning: a portion of rice, cabbage and cucumber salad, rye bread, green tea.
2. Lunch: a portion of rice, light vegetable broth, boiled broccoli, 2 baked apples.
3. Dinner: a portion of rice, steamed vegetables, grapefruit.

Day five:

1. Morning: a serving of rice seasoned with 1 tbsp. l. soy sauce, baked hake fillet, apple.
2. Lunch: a portion of rice, vegetable broth, boiled beets with prunes and sour cream, a piece of rye bread, green tea.
3. Dinner: a portion of rice baked with apple, raisins and low-fat cottage cheese, dried fruit compote.

An awesome dish or how to deliciously cook BROWN RICE

Diet Variations

There are several types of rice diet for weight loss:

1. Strict rice diet . Involves eating soaked or steamed rice without salt, sugar or spices. In addition to cereal, the diet includes green tea without sugar, herbal soothing infusions, and water. Due to the strict restriction of daily calorie intake, a weight of 10 kg in two weeks is possible. Nutritionists do not recommend following such a diet due to health hazards.
2. Fasting day . A strict one-day diet for weight loss, which contains rice, green tea and water in the diet. On this day, the gastrointestinal tract experiences virtually no stress and is restored, the body is cleansed, and the risk of liver and gallbladder diseases is reduced. A fasting day once a week helps reduce/maintain weight and maintain healthy digestion.
3. Rice diet for 3/5/7/9 days . The essence of the diet is to eat boiled/steamed brown rice for three, five, seven or nine days in combination with acceptable foods: fish, vegetables, fruits, and meat dishes. The plumb depends on strict adherence to the diet plan. In 3 days you can lose weight by 2–4 kg, the result of losing weight in 7–9 days varies between 7–10 kg.
4. Diet "5 volumes" . Characterized by a low-calorie diet menu. The day begins with rice, then you can add vegetables, fruits, cereals, berries, low-fat fermented milk products, and dietary meats to your diet. To change the shape, rice is prepared as follows: pour 2 tbsp into a half-liter jar. l. cereals, pour distilled cold water up to the hanger, label the jar, for example, “1”. The next day, the water from jar “1” is drained and refilled with clean water, and 2 tbsp is poured into a new jar. l. cereals, fill with water and sign “2”. When there are five cans on the table, you can start losing weight. The diet is followed for 7–14 days, during which time 5–7 extra kilograms are lost.

For diabetics

Brown rice can be useful for most chronic diseases: the grain can be used for the prevention and treatment of gastritis and diabetes . With proper and moderate consumption of brown rice, it is possible to regulate blood sugar levels, which is important for diabetes. This cereal does not contain gluten, a plant protein that is very often a source of food allergies. People who are intolerant to wheat gluten can safely use brown rice.

REFERENCE: the price of brown rice is high, so it is worth remembering that a low price may be a signal of low quality of the product.

Options for cooking brown rice for weight loss

Each brown rice diet involves a certain type of cooking of the grain . Properly cooked rice is a dish with minimal use of fat and the least loss of beneficial components. This is possible when steaming, baking, boiling, or soaking. Below we will look at how to cook rice for the benefit of the body.

Cooking

Rinse 1 glass of cereal well with cold running water and soak for 2 hours . Then drain the water and rinse again. Pour 3 tbsp into the pan. filtered water, add grains, cover with a lid. When the water boils, reduce the heat and simmer covered for 30–40 minutes. Willingness to taste test.

In the microwave

Place the rice in a colander and rinse until the water runs clear . Place rice in a microwave-safe container and add water in a 1:2 ratio. To make the rice softer, you need to increase the amount of water; hard - reduce.

Place the rice in the microwave at maximum power for 15 minutes, then reduce the temperature and cook for another 20 minutes. Do not cover with a lid.

Advice. To make rice more nutritious, water can be replaced with vegetable or chicken broth.

In the oven

1 tbsp. Rinse brown rice under running water and leave in a colander to drain. Pour the cereal into a heat-resistant form, level it, pour in two glasses of distilled water, and cover with foil. Place in a preheated oven for 60 minutes at 180–200 degrees. Ready rice can be seasoned with lemon juice or high-quality vegetable oil.

In a steamer

Rinse 250 g of brown rice until water clears . Grease the steamer bowl with vegetable or butter, add rice, add 380 ml of water, stir. Close the lid. Select the “Porridge” or “Grains” program, setting the cooking time to 45 minutes.

Raw (soaked)

Rinse the rice until the water is clear , pour into a container, cover with clean cold water and leave overnight.
In the morning, drain the remaining water, rinse again, pour boiling water under the lid for 10 minutes or boil for 1 minute.

Recommendations

To lose weight quickly and effectively, you need to learn how to cook brown rice correctly. Since it retains its natural shell, it is tougher than its white counterpart. This means that it needs to be heat treated longer. A few secrets will help you get the most out of it.

1. Before cooking, the cereal should be thoroughly rinsed several times under running cold water.
2. Cook brown rice longer than white rice, otherwise it will crunch unpleasantly on your teeth.
3. It is believed that heat treatment kills more than 90% of all beneficial substances. So it makes sense to eat raw, pre-soaked or sprouted rice.
4. The hunger strike, to put it bluntly, is unbearable. Unsalted, hard rice will not give you pleasure, no matter how well it is cooked.
5. To maintain such a diet, it is necessary to dilute the diet with other foods - low-calorie, but at least tasty (fruits, chicken breast, vegetables).
6. You need to drink at least 2 liters of water per day.
7. To improve results, you need to play sports or at least increase physical activity.

Such weight loss should be accompanied by consultations with a doctor and nutritionist, because long-term and frequent consumption of rice, even if all recommendations are followed, can be harmful to health.

Dietary dishes made from brown rice for losing weight

There are many rice-based dishes. It is used to prepare risotto, pilaf, paella, sushi, sweet casseroles, and added to soups and salads. In Japan, even alcoholic drinks of varying strengths are produced from cereals. From such a variety it is easy to find tasty and healthy recipes for those who are watching their figure .

SPECIAL Rice with Vegetables. The secret to making mega tasty rice.

Rice porridge with chicken breast

Ingredients:

• brown rice - 250 g;
• water - 350 ml;
• chicken breast - 300–400 g;
• onion - 1 head;
• carrots - 1 pc.;
• vegetable oil to a minimum.

Recipe:

1. Rinse the rice until the water is clear and soak in cold water for 1 hour.
2. Rinse the chicken, remove any remaining water with a paper towel, cut into cubes measuring 3x3 cm.
3. Peel the onions and carrots, cut the onions into cubes, grate the carrots on a medium grater.
4. Place chicken, vegetables in a multicooker bowl, add vegetable oil, a little spices, and stir.
5. Place rice on top, level, add water, and close with a lid. Set the “Stew” or “Pilaf” mode for 40–45 minutes.

Rice salad with vegetables and mushrooms

To prepare the salad you will need a mixture of “Vegetables with rice and champignons”.

You can collect the ingredients separately:

• brown rice - 200 g;
• onion - 1 medium head;
• carrots - 1 pc.;
• sweet pepper - 1 pc.;
• broccoli cabbage - 150 g;
• champignons - 150 g.

Other products:

• eggs - 4 pcs.;
• sour cream 15% fat - 4 tbsp. l.;
• greenery;
• salt to taste.

How to cook:

1. Hard boil the eggs and cut into cubes.
2. Boil the rice and vegetable mixture in salted water for 10–15 minutes.
3. Mix cooled vegetables with rice in a container, add eggs, season with sour cream, and add salt.
4. When serving, garnish with herbs and tomato slices.

Reviews

Any version of the rice diet is considered one of the most popular weight loss methods , which is confirmed by positive reviews. It is rare to find negative statements about the benefits of brown rice for weight loss. The reason for the lack of results may be non-compliance with the diet, consumption of prohibited foods, or refusal of physical activity.

Lilia, 36 years old : “I lost weight on a monthly program, ate a portion of rice daily + foods from the permitted list. During all this time there was not a single breakdown, since the rice diet is quite nourishing and varied. Additionally there was physical activity. My weight in 30 days was 8 kg. The figure is not stunning, but I feel good, my nutrition was physiologically complete, and my body was not stressed.”

Lyudmila, 24 years old : “Having studied many dietary programs, I settled on brown rice. Firstly, the process of preparing cereals is simple and quick, secondly, rice is an accessible and inexpensive product, and thirdly, a variety of dishes. For two weeks I ate boiled rice, vegetables, fruits, lean meats and poultry, and low-calorie dairy products. The result is that endurance and performance have increased, overall well-being has improved, swelling has subsided, and, most importantly, minus 5 kg on the scales. Among the disadvantages, I would like to note the occurrence of dizziness, nausea and constipation in the first 4 days. To normalize stool, I increased the amount of free fluid, the remaining symptoms went away on their own.”