8 ways to eat rice in a weight loss diet

1. Choose whole grains

Choose brown rice instead of white rice. With less processing and retaining the bran and germ, it is rich in fiber, vitamins and minerals.

2. Balance with vegetables and protein

Pairing rice with a protein source like lentils, chickpeas or chicken helps balance the meal and provide sustained energy. The American Heart Association suggests that pairing rice with beans creates a protein-rich meal that can be a main course.

3. Combine with fiber-rich foods

Eat rice with high-fiber side dishes like salad, steamed vegetables, or yogurt. Fiber aids digestion and adds bulk, keeping you fuller longer.

4. Combine mixed grains

Mix rice with other grains like quinoa or barley. This increases the nutritional content and adds variety to your meal. The benefits of quinoa extend beyond weight loss, to help regulate blood sugar levels and promote heart health.

5. Hydration and balance

It is important to stay hydrated when adding rice to your diet as rice can cause dehydration. Drink enough water every day.

6. Eat on time

The best time to eat rice is at lunchtime. This can help you control your calorie intake better than eating it late in the evening. However, this can vary depending on each individual's metabolism and activity level.

7. Eat a balanced diet

A balanced diet typically includes a mix of carbohydrates, proteins, and fats. A common macronutrient distribution is 45-65% carbohydrates, 10-35% protein, and 20-35% fat of total daily calories. Maintaining the carbohydrate-protein ratio is essential.

8. Adjust your activity level

People with higher activity levels may need higher amounts of carbohydrates for energy. Balance carbohydrates with adequate protein to aid muscle recovery.

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