Nowadays, many people are becoming actively interested in healthy eating and resorting to one or another diet. Since most dietary recommendations strictly regulate the list of foods allowed for consumption, you should compose your own diet carefully, thoroughly and in compliance with the basic rules. But is it possible to eat rice, which is one of the most popular side dishes, while on a diet? To answer this question you need to understand some features.
Useful properties of rice
Queen porridge is the so-called rice due to its beneficial properties. Grain grown on Chinese and Indian plantations contains a huge amount of complex carbohydrates and fiber (92% of the total weight of the product). However, it does not contain gluten, which can cause allergies. The remaining 8% are vitamins B and PP, as well as protein, thanks to which nutrients are converted into energy.
The substances in the porridge help to effectively cleanse yourself of toxins and waste products accumulated in the body. This is how the rice diet ensures rapid weight loss. Eating raw grain soaked in water on an empty stomach is considered to be the most effective. It is believed that such cleansing helps cope with chronic diseases of the gastrointestinal tract.
Cleansing the body leads to the fact that the human nervous system is strengthened, the skin is cleansed, and the condition of hair and nails improves. Lecithin contained in grain helps improve brain activity and has a beneficial effect on the liver, and oligosaccharide restores intestinal microflora. Thanks to the special substances contained in grains, the walls of the stomach are coated and protected from various irritants such as hot seasonings, sour or salty foods.
This is gluten free food
Rice is naturally gluten-free, so the most problematic part of many grains is already missing. This makes it a generally safe choice for those with celiac disease and those who avoid eating gluten for other reasons. This is an important feature when we talk about the benefits and harms of white rice.
At the same time, many people need good sources of healthy carbohydrates, and this grain may be a relatively safe option. The benefits and harms of white rice for weight loss are as follows.
Women especially often notice that following a low-carb diet for too long disrupts the hormonal balance in the body. Of all the grains, it is a generally safe option for carbohydrate consumption.
Which rice is best for losing weight and cleansing the body?
A salt-free diet with rice is the main auxiliary measure in the presence of microliths (stones) in the kidneys. Although this will not replace traditional treatment, it can be an effective method of alleviating the patient's condition. With the help of a rice diet (even a gentle one), you can get rid of the consequences of eating unhealthy fatty foods, remove toxins accumulated by the body, and lose excess weight.
It is better to choose one that is not peeled from the shell - brown. Unpolished grain retains the maximum amount of lecithin, potassium, phytin and folic acid. Many appreciate this species for its pleasant nutty flavor. It takes a little longer to cook porridge from the brown variety, since it has a coarser structure, which is due to the content of natural fiber in the shell of the unprocessed grain.
Harm
However, losing weight with rice also has contraindications. Too powerful an impact on the functioning of internal organs can negatively affect their condition.
It is not recommended to choose this cereal for your diet if you have diseases such as:
- diabetes;
- stomach pathologies;
- diseases of the cardiovascular system;
- pregnancy, lactation;
- renal failure;
- liver diseases;
- tendency to constipation, bloating and flatulence;
- rehabilitation period after operations or illnesses.
Nutritionists advise checking your health before trying rice diets. Failure to comply with contraindications ultimately leads to serious complications requiring long-term treatment. Among them are exhaustion of the body, vitamin deficiency and numerous intestinal disorders.
Varieties of rice diet and their menu
When entering the digestive system, rice grains swell and, passing through the intestines, like a sponge, cleanse its walls of decay products. Cleansing properties are not the only advantage of porridge; in addition, it maintains phosphorus-magnesium balance in the body and prevents the development of heart and vascular diseases. Thus, fasting days on rice are useful not only for weight loss, but are also necessary for the overall health of the body.
Fasting day from Elena Malysheva
It is necessary to cook 1 cup of rice until almost done so that the grains remain a little hard. The ideal option for a fasting day would be the brown variety, which contains a minimal amount of starch. The finished porridge should be divided into five servings and eaten throughout the day, taking equal intervals. In between meals, you need to drink a lot of liquid, and the daily volume should be at least 2 liters.
Dietary nutrition according to Malysheva for weight loss brings great benefits. During a fasting day, the body is saturated with necessary beneficial microelements and vitamins, removing substances used by the body. In addition, potassium, which is abundant in grains, effectively removes accumulated salts and liquid from the body, so rice unloading will be useful for people prone to swelling. Dietary nutrition helps you lose up to 1 kg of excess weight.
Strict mono-diet for 3 days
A three-day rice diet is effective for weight loss, but you should not abuse it. Like any mono-diet, eating rice can lead to exhaustion. When the body lacks certain substances, it uses up valuable muscle tissue rather than excess fat deposits. The author of the mono-diet is Margarita Koroleva, a famous nutritionist. The essence of the nutrition system for weight loss:
- For 3 days you should cook approximately 0.4 kg of brown rice porridge.
- The resulting dish is divided into 15 servings (calculating 5 meals per day).
- You cannot add salt or season porridge with spices for weight loss.
- Dietary rice will not be digested without enough water, so you should drink at least 8 glasses of liquid per day.
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Gentle for 7 days minus 10 kg
In a week of the rice diet, it is possible to lose up to 10 kg of excess weight, but it can be repeated no more than once every 3-4 months. Such a diet will not only contribute to rapid weight loss, but will also fill you with energy, cleanse your body, and improve the condition of your skin. In addition to rice, the diet involves eating other foods: apples, pumpkins, dried fruits, lean meat and fish, etc. Thanks to this, the process of losing weight will be easier for the body to tolerate.
Cleansing the body with rice on an empty stomach is one of the basic rules of the seven-day weight loss system. Before breakfast, you should eat a couple of tablespoons of grains soaked in water overnight. During the diet, it is allowed to eat vegetables without starch (maximum 200g), chicken or lean meat, and river fish. In between meals, you can eat any fruit of your choice, drink natural unsweetened juices or still water. A sample menu for the day looks like this:
- 8 am: a couple of spoons of soaked or boiled rice.
- 10 am: a glass of fresh apple juice or water.
- Lunch: a piece of boiled meat, vegetables.
- Dinner: 2-3 tbsp. l. rice
- Before bed: a glass of low-fat kefir.
Easy option for 9-14 days
Sofia Rotaru uses this nutrition system. To lose weight, you are allowed to eat for no longer than 14 days, but the optimal duration of the diet is 9 days. During this time, you should drink plenty of water and eat fruits and vegetables. Buckwheat porridge and lean meat or fish are allowed. A gentle diet helps you lose 5-10 kilograms of excess weight and cleanse the intestinal walls of toxins. The essence of the nutrition system for weight loss:
- For three days you should eat exclusively boiled rice.
- From days 4 to 6 inclusive, eat fresh or steamed vegetables (without salt). The exception would be potatoes, corn, and cauliflower.
- From days 6 to 9 you should eat any fruit except bananas.
- From days 9 to 14, low-fat protein foods and cereals are gradually introduced.
Benefit for health
What are the benefits of white rice? Depending on the type of grain you choose, it can be a good source of B vitamins, thiamine, niacin, riboflavin, fiber and iron. The grain also contains a lot of manganese and magnesium. Fortified rice contains vitamins and minerals added to it after polishing.
Thiamine is a B vitamin that helps with carbohydrate metabolism. Magnesium is a structural component of bones that is involved in hundreds of enzymatic reactions involved in DNA and protein synthesis and is essential for proper nerve conduction and muscle contraction. Manganese is a component of antioxidant enzymes that help in carbohydrate and protein metabolism.
Brown rice contains more vitamins than regular white rice. In addition to thiamine and magnesium, it contains selenium, which affects thyroid function and is important for the production of antioxidant enzymes. Brown rice has about seven times more fiber than white rice. One cup of cooked medium-grain white rice contains 0.5 grams of fiber, while the same serving of brown rice contains 3.5 grams. White rice contains 25 calories less than brown rice. Plus, it contains seven grams more carbohydrates.
How to cook and eat rice for weight loss
If you follow the rules of the rice diet, it will help you lose extra pounds and gain health. However, as with any dietary restriction, it's a good idea to check with your doctor first, as some foods may trigger side effects. Mono-diets pose a great risk to the body, so you cannot ignore contacting a specialist. How to use:
- Raw rice on an empty stomach . Pour 2 tbsp into 200 ml of water. l. grains and leave to brew overnight. This cooking method is good because it does not subject the grains to heat treatment, as a result of which many useful components are lost. The porridge prepared this morning should be eaten instead of breakfast, without adding salt or sugar. So, you will gradually cleanse the body of excess (toxins, waste, salts) and improve the intestinal microflora. To effectively lose weight, you need to stick to the diet for 14 days.
- Brown (brown) . Due to its low carbohydrate content, the product is digested slowly, without stimulating a spike in blood sugar and provides a feeling of fullness for a long time. The brown variety is often mixed with the wild variety in order to achieve maximum effect and saturate the body with a large number of useful elements. Cook the porridge for 30-35 minutes in the ratio of 60 g of cereal per 120 ml of water. The result is 1 serving of a dietary product. You should eat 3-4 of these a day, supplementing the main course with vegetables, fruits, lean chicken or fish.
- Black . For weight loss, you can use black boiled rice. It is considered one of the most effective for combating extra pounds. Rice water for weight loss should be eaten daily for 3 days. The dish is simple to prepare, but takes a long time - the porridge takes about 1-1.5 hours to cook. To speed up the process, soak the grains overnight in cold water. Cooking cereals is worth 100 g per 300 ml of water. You need to eat about 5 servings per day and drink at least 2 liters of still water.
- Marine (Indian) . To lose excess weight, a person should drink an infusion of sea rice up to 3 times a day 20 minutes before meals. The product contains lipase, an enzyme responsible for burning fats entering the body. To prepare an infusion for weight loss, place 4 tbsp in a liter container. l. grains and up to 15 raisins. Prepare sugar water in a separate jar: 3 tbsp. l. Stir the sugar until completely dissolved in a liter of clean still water. Sea rice should be poured with the resulting sweet liquid and left for 3 days in a bright place, but out of direct rays. Afterwards, strain the liquid into a clean decanter and start taking it.
Choosing a product
The modern market is oversaturated with various types of rice. Which one is the most useful for losing weight?
- Red
A good choice for weight loss is red rice. Since during production it undergoes only a peeling procedure and is not polished, it contains a large amount of useful substances. You need to be able to cook it correctly in order to preserve its valuable properties. Firstly, its cooking time is from 40 minutes to 1 hour 20 minutes. Secondly, it cannot be stirred during cooking, otherwise the shell can be damaged, because it is in it that vitamins and microelements are concentrated.
- White
The familiar white rice to all of us is chosen by the majority not only for everyday dishes, but also as the main product for weight loss. Its advantages are its delicate taste, soft consistency after cooking, quick and easy preparation. But it must be borne in mind that during production it is subjected to such thorough grinding that almost all useful substances are removed along with the husk and shell. And subsequently, during heat treatment, he also loses them. Experts say that after cooking we consume practically starch in its pure form.
- Black/wild
The best choice for weight loss is black (or wild) rice. It is the seeds of a plant called aquatic plant. It is a close relative of rice cereal. In appearance, these are dark (color varies from chocolate to rich black), thin, long grains. After cooking, they acquire an unusual purple-lilac hue. A useful feature of this cereal is the minimal amount of sodium inside the grains.
Despite the fact that such rice is not processed during production, it is ready for cooking and consumption. Wild cereal does not retain salt and water inside the body. It also does not contain “harmful” fats, but it is able to saturate with glucose, which is so necessary for everyone losing weight during a diet.
- Indian/Nautical
Indian sea rice is not a plant, but is named so only because of the appearance of this unique product. In fact, it is a living organism, a bacterial substance whose scientific name is zooglea. It looks like a mass consisting of round, cloudy white fragments. Their size and shape resemble grains of rice, which is why it is called that. Anyone can grow this mushroom (like a tea mushroom) at home.
Homemade sea rice, actively used in the fight against excess weight
A useful infusion is prepared from it, which is used for weight loss, as it has a powerful diuretic effect and eliminates excess fluid in the body.
- Steamed
To lose weight, you can choose steamed rice, which is easier to digest by the body. Unrefined grains are first moistened and then subjected to powerful pressure with hot steam. At the next stage, the shell is removed and the surface is polished. But all these procedures are no longer dangerous for the usefulness of the product, because vitamins and microelements are absorbed into the core of the grain under steam pressure.
- Basmati
This variety is considered the most expensive, is a long-grain variety, does not stick together when cooked, and contains a large amount of substances beneficial to the body. So it is quite possible to use basmati as part of any weight loss. It can also be sanded or not, steamed or treated. If you learn how to cook it correctly, you will surely love this product and give preference to it.
How to get out of a diet correctly
If you were on a mono-diet for weight loss, exiting it should be especially careful. The body should give time to get used to other products again, so introduce them one by one and in small quantities. You cannot immediately add meat products and milk to the menu. If the diet on rice was gentle and included the presence of vegetables, fruits, and lean meat, then going out will not be a big stress for the body. However, you should not sharply increase the amount of protein and carbohydrate products in the menu, otherwise the lost kilograms will return to their place.
Find out other ways to ensure you lose weight quickly.
Why does excess weight appear?
Experts divide obesity into two types: primary and symptomatic. In the second type, the appearance of excess weight most often indicates the presence of certain diseases.
The causes of excess weight in the primary form are:
- Heredity;
- Excessive consumption of unhealthy foods;
- Sedentary lifestyle.
According to scientists, gaining excess weight depends to a greater or lesser extent on genetic characteristics, despite the fact that they are closely related to lifestyle.
First of all, you need to pay attention to your diet, which is often a family habit passed down from the older generation to the younger.
However, it also happens that excess weight associated with genetics can appear in the presence of hereditary diseases.
In any case, before you start eating according to the plan, it is advisable to consult with a specialist.
In some cases, taking medications can lead to weight gain. As a rule, these are corticosteroids, female hormonal drugs, antidepressants and others.
Such medications should be taken as prescribed by a doctor, following the prescribed dosage and course of treatment.
In some pathological conditions, extra pounds may appear. Pathology can occur due to disturbances in the functioning of the thyroid gland, pituitary gland, defective development of the gonads, Cushing's disease, and damage to nerve cells.
Today there are many dietary plans. These may include eating one or more foods.
Among one-ingredient diets, the most common use of a product such as buckwheat.
A diet based on separate meals is a nine-day course: rice, chicken, apples. The most common multi-component diet is the Japanese diet. Her diet is based on meat, fish, vegetables and fruits.
Source: mjusli.ru
Video recommendations from a nutritionist
Rice diet menu for weight loss is a popular way to cleanse the body of toxins and salts. Thanks to getting rid of breakdown products, the process of losing excess weight is faster and easier. However, will a diet on rice cause harm to the body and what is the best way to create a menu to start losing weight? By watching the video below, you will find out what a nutritionist thinks about this method of losing weight.
Nutritionist Ionova about rice and the rice diet
Risk factors
Speaking about the benefits and harms of white rice, the following can be noted. Rice is a gluten-free grain, which is why it has gained popularity among those who avoid wheat products. However, it may increase the risk of metabolic syndrome. This is the general name for a group of factors that can increase the risk of heart disease, diabetes and stroke.
These include:
- High blood pressure.
- High fasting sugar levels.
- High triglyceride levels.
- Fat around the waist.
- Low levels of good HDL cholesterol.
Research has shown that people who regularly eat large amounts of white rice have a higher risk of metabolic syndrome. However, as the above suggests, while some association can be accepted between consumption of this grain and diabetes, the association with heart disease is still unclear. Meanwhile, brown rice consumption is associated with a lower risk of heart disease.
For example, adults who eat the most whole grains can reduce their risk of heart problems by 21%. Brown rice also contains lignans, plant compounds that help lower blood pressure and reduce the amount of fat in the blood.
