In the trend of finding a safe weight loss method, brown rice is increasingly chosen by many people to replace white rice. According to the Harvard School of Public Health, brown rice retains coating of bran rich in fiber, B vitamins and minerals, helping to keep you full for a long time, limiting cravings.
1. Eat brown rice instead of white rice
White rice has a high glycemic index, which can easily cause weight gain if eaten in large quantities. Meanwhile, brown rice is rich in fiber, which helps the body absorb starch more slowly, maintaining stable energy. Healthline said that replacing white rice with brown rice for 1 month can help lose weight by 25kg, depending on diet and exercise.
2. Combined with green vegetables and lean protein
One mistake when losing weight with brown rice is eating only brown rice and ignoring other nutritional groups. According to Medical News Today, the ideal meal needs to have green vegetables (providing fiber), along with lean proteins such as chicken breast, salmon, tofu to maintain muscle mass and increase fat burning efficiency.
3. Eat the right portion and time
Experts recommend that you should only eat about 100150g of brown rice per meal, combined with light exercise such as brisk walking or yoga. The best time to eat brown rice is for lunch and dinner early, avoid eating late to limit fat accumulation.
4. Drink enough water and chew thoroughly
Because brown rice has a lot of fiber, eating it hastily or drinking less water can cause bloating. Therefore, you should chew thoroughly and drink at least 1.52 liters of water per day to aid digestion.
In addition to weight loss, brown rice also helps control blood sugar, reduce bad cholesterol and is good for the heart. This is considered a safe and sustainable choice compared to harsh diet methods.
