In our homes, rice is not just a grain but a part of the everyday plate. Especially in North India, East India and South India, it is eaten daily. But when it comes to weight loss, the first thing that is advised is to give up rice. In such a situation, this change may be difficult for those who are very attached to rice or for whom rice is an important part of their diet. But does rice really increase weight? Nutritionist Neha Sinha of Nutriwise Clinic located in Vikas Nagar, Lucknow, said that in fact, rice itself does not increase obesity, but the quantity and manner in which it is being consumed matters more. If you eat rice every day, then to lose weight you need to include it wisely and not skip it. In this article we will know how to lose weight while still maintaining the habit of eating rice.
1. Do not skip rice for weight loss, limit it- Limit quantity of rice for weight loss
To lose weight, it is not necessary that you give up rice completely. Rather, it is important to understand how much and when you should eat it.- Eat rice only once a day, that too in limited quantity (1 cup cooked rice).
- Avoid eating rice at night as the body's digestion process slows down.
- Choose brown rice or ragi rice instead of white rice as it contains more fibre and nutrition.
2.How to cook and eat rice?
- While cooking rice, remove excess starch by washing it and cooking it in more water.
- Once cooked, cool the rice and then eat it (reheated rice increases resistant starch which helps in weight loss).
- Eat rice with green vegetables and homemade chutney to keep your metabolism speeding up.
3.what are you eating with rice?
- What is eaten with rice also affects weight.
- Eating rice with ghee or fried items increases calories.
- Eat rice with vegetables, dal or low-oil curry.
- Rice with probiotic foods like curd, buttermilk is easy to digest.
4. Meal timing and portion control are essential
- It is better to eat rice in the morning or afternoon so that the body can convert it into energy.
- To lose weight, keep the quantity of rice in your plate minimal and the quantity of vegetables and pulses more.
- Keep the plate in the ratio of 1/2 vegetable + 1/4 dal + 1/4 rice.
5.Eat high-fibre and protein foods
- Fiber and protein balance the calories of rice and keep the stomach full for a long time.
- Eat pulses like kidney beans, chana, lobia and protein sources like peanuts, egg, paneer mixed with rice.
- Make fruits and vegetables a part of your diet so that both nutrition and digestion improve.
6.Stay active after eating rice
- Sitting or sleeping immediately after eating rice can lead to weight gain.
- Take a light walk or do physical activity for 15-20 minutes.
- If people who eat rice remain active, then the chances of gaining weight are very less.
