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Proven Way How To Use Rice Diet For Weight Loss

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Rice is considered to be a staple food in many regions around the globe. This is the quickest dish to make when you are hungry.

Wikipedia claims that 20% world’s population depends on rice for their dietary energy.

Rice belongs to the grass family. It is a cereal grain that is edible and low in sodium.

Almost 95% of the rice crop is eaten by humans. It is the main part of Hyderabadi cuisine called biryani. Moreover, in several areas, it is being used to make alcoholic beverages as well.

Read Also: Kombucha For Weight Loss

Rice Contains

  • A good amount of fiber
  • Rich in vitamins B1 and B6
  • Great source for magnesium
  • Have phosphorus, selenium, and manganese.

Rice is a whole grain. Before continuing, let’s understand its composition

  • Bran- This is a hard outer layer that protects the seed. Also, this contains fiber, minerals, and antioxidants.
  • Germ- This is only 1% but contains almost 30% of nutrients. Thiamine (B1) and vitamin B6 are found in abundance.
  • Endosperm- this is the starch part and a small amount of protein.

In the case of rice, we get a large variety. Most popularly we find white rice easily available in the market. With the recent trends, brown rice is gaining popularity.

What if this can help you to lose weight by keeping you full?

Have you ever heard about the rice diet plan? Maybe you have not. By the end of your reading, you will be able to know each detail. So let’s begin.

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History Of Rice Diet

Rice diet plans were initially founded by Dr. Walter Kemper back in 1939. He had many patients with kidney failure.

During that time, there were no good treatments available. So he halted all the other medications and put the patients on a white rice diet along with fruits, and vegetables in moderation.

Results were shocking, as they rapidly recovered. This is because it helped in limiting salt and foods high in sodium due to which better outcomes came out.

Then What Is The Relation Between Rice Diet And Weight Loss?

The relation between the rice diet and weight loss is not pretty much clear. But if you see the content of rice, then it has major space for fiber.

It means that they tend to keep you full leading to less munching. Moreover, rice is low in fat, easily digestible, and rich in B vitamins.

These also contain a high amount of carbohydrates. The body takes time to break these carbohydrates into smaller parts which make our stomach full for a longer period.

Cholesterol-free, less sugar, salt, and a great amount of energy make rice one of the healthiest foods.

Kitty Gurkin Rosati, a physician, writes in her book, “the rice diet solutions” about how a man lost 28 pounds in a month by following a diet consisting of rice.

Moreover, the results of this diet vary from person to person. Some benefit from it while others don’t.

A person reviews this diet and claims to lose 5 pounds in 3 days. She felt amazing and said that it is the easiest diet to follow.

Fact- 40% of the Korean population eat rice as their main diet.

BUT: Which One Brown Rice Or White Rice?

Brown Rice and White Rice
Brown Rice and White Rice

Brown Rice

These are whole grains containing both germ and bran in them. The nutritious value is somehow more than white rice.

Contents are more:

  • Fiber- Helps in curbing down your hunger.
  • Magnesium- maintains blood sugar level.
  • Higher levels of phosphorus, iron, antioxidants, and vitamins.

Cons: it also contains 80% of arsenic. This is toxic which could affect your lungs, skin, and bladder, and can lead to the development of severe chronic health conditions.

White Rice

While on the other hand, we have white rice. These are considered to be a ‘bad Carb’ as it doesn’t contain any bran and germ.

They are refined, milled, and polished to remove the outer brown bran layer. This is done to extend its storage life and alter the flavor.

They are also a big source of folate.

How Does Rice Work For Weight Loss?

Rice has high portions of carbohydrates which is the main fuel source of our body. These keep you energetic and satisfied.

Talking about weight loss, one should note down the calorie intake. If we see the calories, brown rice tends to have lesser calories than white rice.

Moreover, brown rice has a high content of fiber than white rice. As we all know the fiber content present in any food helps us to improve our metabolism.

It should be noted that an excess of calories from any food will lead to weight gain.

According to the researchers, diet plans with whole grains have the benefits to lose weight and keeping us healthy.

Rice and Health Benefits

Not only does it helps to curb your extra hunger but also protects you from heart-related diseases.

Important Point: Bran Oil made from the outer layer of rice is used to cure people suffering from heart issues.

Here Are Other Benefits


Rice is gluten-free. Meaning thereby they won’t cause any inflammation in your gut.

Prevents constipation

they are rich in fiber which helps in improving and regulating the digestive system.


Rice has a large amount of water content. It benefits most people who are having high blood pressure problems. Making more amount of water in your body leads to more production of urine. This helps to get rid of uric acid. Further, keep your kidneys good.

Benefits to the heart

Rice bran oil has antioxidant properties which not only reduce cholesterol levels but also promote cardiovascular health.

Stabilize blood sugar level

Rice works as a blood sugar regulator as they absorb the glucose in the body. It gives time to the body’s insulin to properly dispose of the glucose throughout itself.

Can Rice Make You Fat?

There is always a misconception regarding rice. People always tend to cut them from their weight loss journey. But is it true that rice makes you fat?

Zaara Hayat Khan, a Nutritionist, says that rice doesn’t make you fat. She reports this fact to be a myth.

What makes you fat is the quantity that you are taking. Always remember to maintain a balance between your calories. Anything above you will eat will make you gain weight.

The Right Way To Eat Rice On A Weight Loss Diet

Many people tend to skip rice when they are on a weight loss diet. Due to the factors that they are rich in calories and carbohydrates, they do not prefer eating them.

We tend to ignore their nutritious value and eliminate them from our diet.

Let’s see the right way to include them

  • Add some vegetables: we all know that rise when not paired with anything can make us hungry sooner. To avoid this situation you can eat them with other vegetables. Some options are beans, broccoli, chicken breast, or daal.
  • Change the cooking method: to get the maximum benefit from this diet try to eat the boiled version of rice. Frying them in oil could add more calories.
  • Portion control: it is very important to note down the proportion you are eating. According to your dietary needs, adjust your portion of rice.

The Easiest Rice Recipe For Weight Loss

Vegetable and rice

Adding your favorite vegetables to the rice can make it super delicious and healthy.

Let’s see the easiest way to make this

Ingredients we need:

  • 2 tablespoon olive oil
  • One onion, chopped
  • Five cloves of garlic, minced
  • Some cumin powder
  • Uncooked rice- 2 cups
  • Your favorite vegetables- capsicum, beans, carrots, broccoli
  • Lime juice


  1. Heat the oil in a pan. Add onions and garlic and let it sauté.
  2. Now add cumin powder and again let it heat.
  3. Now add vegetables and some water to it. Cover the pan, reduce the heat and let it boil for 20 minutes.
  4. Remove it from the heat and add lemon juice to it.
  5. Bravo! This is ready to eat.

Super active people tend to feel hungry a lot of the time. And the protein is not enough as compared to other diets which lead to muscle loss.

Final Say

Finally, we can say that the rice diet is beneficial in our weight loss journey if taken with proper measurements.

The Rice diet is also considered a short-term weight loss program.

Moreover, people with medical conditions are not recommended to follow this diet without consulting their doctor.

So considering all the points choose wisely. And don’t forget to exercise.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

Frequently Asked Questions

1. What is the ideal Quantity of rice if you are on a weight loss diet?

It is always recommended to have 225 to 325 grams of carbs if you are on 2000 calories diet. So it is recommended to have this much rice only.

2. Can we gain belly fat due to rice?

Studies are not clear about this. But we know that excess of everything can add up to your weight. So having a controlled portion will not cause any belly fat.

3. Rice or pasta for weight loss?

If you look at the calorie intake of pot pasta and rice then clearly rice wins. Rice has tremendously lower calories than pasta.

4. Rice or bread for weight loss?

If your ultimate aim is to reduce weight then both bread and rice add up to the same amount of calories. While rice has more protein and fiber content helps in boosting your metabolism.

5. Boiled or fried rice for weight loss?

When the gold is of weight loss then you should prefer boiled rice over fried rice.
Tip: Soaking the rice before you cook it tends to remove its all bad parts such as starch.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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