Why brown rice is good for weight loss and how to cook it

In the field of professional nutritionists, the rice diet is one of the most popular in terms of popularity. For most people, this product is associated with the white grains that we constantly see on supermarket shelves. This rice is ideal for everyday cooking, but not very healthy for the body.

A healthy product that meets the norms of proper nutrition is brown (unpeeled) rice. Consider the benefits and harms of brown rice for weight loss, its nutritional qualities, diet variations, and also what dietary options can be prepared from this cereal.

The benefits and harms of brown rice for weight loss

Today, there are about 18 types of cereals.which include many varieties. They differ in nutritional, taste and dietary qualities and not all are equally useful for the body and weight loss. For adherents of a healthy diet, brown rice is of particular value.

Factory processing grains retain their pityriasis shell, containing the maximum amount of useful vitamins and mineral salts.

The composition contains starch, which has the ability to absorb chemical compounds and microorganisms from the gastrointestinal tract. In addition, starch acts as a sorbent, removing excess fluid from the body, thereby reducing puffiness, leaving extra centimeters in volume.

Brown variety contains a lot of plant fiber, which helps to reduce weight and keep it at a normal level. Dietary fibers, getting into the intestines, swell, take up free space, due to which the feeling of satiety quickly sets in and remains for a long time. Between main meals, there is no need for snacks, the volume of subsequent portions decreases, as a result, due to a decrease in the energy value of the diet, weight loss occurs.

Mineral salts present in the composition are useful for weight loss:

• calcium regulates metabolic processes, activates a number of enzymes and hormones, which contributes to the release of energy;
• chromium provides the body with energy to convert carbohydrates into glucose, accelerates the absorption of insulin, lowers blood cholesterol levels;
• potassium is involved in carbohydrate metabolism and protein synthesis, maintains water-salt balance, acid-base balance of blood, makes the skin elastic.

Regular consumption of the product, especially properly prepared, to some extent satisfies the body's needs for vitamins of group B. Lack of vitamin B1 leads to a deterioration in working capacity, a person becomes lethargic, passive, physical activity decreases, because of which the body spends little energy and its excess is stored in the form of fat deposits.

Deficiency of vitamin B6 slows down the process of losing weight, as it provides normal conditions for lipid metabolism, affects the non-oxidative metabolism of amino acids.

Controversy about the benefits of cereals in relation to body weight correction is still ongoing.... Some nutritionists classify rice as one of the most harmful foods for a figure, comparing it to fast food, baked goods, and confectionery.On the other hand, among the inhabitants of Asian countries, where rice groats are considered the national food, it is difficult to meet obese people, which proves the usefulness of the brown variety for weight loss.

The transformation of the figure primarily depends on the quality of the product., method of preparation, norms of use and the presence of other products in the diet. A strict rice diet is a sure and quick way to shed extra pounds, but not the safest. Severe dietary restrictions give quick results in a short time, but the weight soon returns.

In addition, if you eat rice alone, the body does not receive enough vitamins, micro- and macroelements necessary to maintain normal life, metabolism slows down, health in general deteriorates, which can ultimately lead to the development of diseases.

For reference. Excessive consumption of white rice can become the reason for the development of painful conditions, exacerbation of diabetes mellitus, metabolic disorders.

Calorie content and BJU, glycemic index

Dry brown rice is high in carbohydrates (72.7 g) and calories (367 kcal), relative poverty in fats (3.2 g) and proteins (7.5 g). The glycemic index of brown rice is 50 units.

During cooking the nutritional value of the product changes and is:

• calorie content - 123 kcal;
• proteins - 2.7 g;
• fats - 1 g;
• carbohydrates - 24 g.

How much brown rice can you eat while losing weight

It is impossible to accurately name the daily norm of brown rice when losing weight. The figure depends on the age and gender of the patient, the presence of concomitant diseases, the goal, the variety of the daily diet.

With a strict rice diet, you can eat up to 750 g of cooked cereals per day... The cereal rate is reduced if, in addition, other foods from the list of permitted foods are consumed: fruits, vegetables, low-fat meats, low-calorie dairy products.

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How to choose

When buying, pay attention to the expiration dates... The severed shell of the grains contains rice oil, which can quickly deteriorate, giving the grain a bitter taste and unpleasant odor.

The maximum shelf life of brown rice is 12 months... If the manufacturer indicates more than a year, this means that the product has undergone chemical processing, which increases the shelf life of the product, but reduces its usefulness for the body.

Council. Nutritionists recommend buying cereals from proven and well-known domestic or foreign manufacturers. The package must have the "GOST" sign.

Pay attention to the integrity and color of the seeds... They should be of the same size and color, crumbly, free of impurities, debris, insect larvae. Don't buy rice in opaque packs without seeing the quality of the grain.

Brown rice diet

A brown rice diet, if properly organized, can be physiologically complete and last two or more weeks, as it allows you to eat a variety of foods and does not stress the body.

Attention!Such a diet does not promise rapid weight loss, but it does not threaten health. To influence the results and speed up the process of losing weight, regular exercise is necessary.

Exist several universal rules of adherence to the rice diet:

1. Exclude from the diet easily digestible carbohydrates, which increase blood sugar, promote fat storage and lipid metabolism. These include soda, sweets, cookies, sugar, white wheat pasta, alcohol, and sausage.
2. Reduce salt intake gradually... It retains fluid in the body, causes swelling, impairs kidney function, and increases blood pressure.
3. It is important to eat often (5-6 times) in small portions. You can't skip breakfast.It is ideal to eat rice in the morning.
4. Drink more filtered water... Since rice has a strengthening effect, a sufficient amount of liquid prevents constipation. In case of stool disorder, it is recommended to drink herbal laxative tea.
5. During the rice diet completely abandon spices, marinades, mayonnaise, mustard, including those cooked at home.
6. Cook rice in a gentle way: boil, stew, steam, bake.
7. Season brown rice natural vegetable oil, lemon juice, low-fat yogurt, soy sauce.
8. During and after diet it is necessary to increase the amount of potassium-containing foods, such as pumpkin, apples, nuts, olives, dried fruits, since potassium is washed out from the body together with salts.

Sample menu

The rice diet can be delicious due to the variety of the menu... You can eat fresh fruits, vegetables, berries, dried fruits, low-fat cottage cheese, eggs, fish and seafood, beef, veal, turkey, rye bread, nuts, mushrooms. Below is a sample menu for a rice diet for five days.

The first day:

1. Morning: 250 g of steamed rice, 1 boiled egg, orange juice.
2. Lunch: 250 g of cooked rice with 1 tbsp. l. olive oil, vegetable soup on water without potatoes, salad from fresh tomato and cucumber.
3. Dinner: a portion of rice with boiled carrots, baked hake, herbal tea.

Second day:

1. Morning: a portion of rice with 1 tsp. lemon juice, apple, 2 rye croutons.
2. Lunch: a portion of rice, stewed beets, boiled chicken breast, juice from one orange.
3. Dinner: A serving of steamed rice, boiled beef, acceptable vegetables of your choice.

Third day:

1. Morning: a portion of boiled rice, fresh cucumber salad, tea, 2 pcs. biscuit biscuits.
2. Lunch: a portion of rice, vegetable broth, fillet of low-fat fish baked with tomatoes.
3. Dinner: a portion of baked rice with pumpkin, sea buckthorn tea.

Day four:

1. Morning: a portion of rice, cabbage and cucumber salad, rye bread, green tea.
2. Lunch: a portion of rice, light vegetable broth, boiled broccoli, 2 baked apples.
3. Dinner: a portion of rice, steamed vegetables, grapefruit.

Day five:

1. Morning: a portion of rice, seasoned with 1 tbsp. l. soy sauce, baked hake fillet, apple.
2. Lunch: a portion of rice, vegetable broth, boiled beets with prunes and sour cream, a slice of rye bread, green tea.
3. Dinner: a portion of rice baked with an apple, raisins and low-fat cottage cheese, dried fruit compote.

Diet variations

There are several types of rice diet for weight loss.:

1. Strict rice diet... Provides for the use of steamed or steamed rice without salt, sugar and spices. In addition to cereals, the diet includes green tea without sugar, herbal soothing preparations, water. Due to the strict limitation of daily calorie content, a plumb line is possible - 10 kg in two weeks. Nutritionists do not recommend following such a diet due to the health risks.
2. Fasting day... A strict one-day diet for weight loss that contains rice, green tea and water in the diet. On this day, the gastrointestinal tract practically does not experience stress and is restored, the body is cleansed, the risk of liver and gall bladder diseases is reduced. Fasting day once a week helps to reduce / maintain weight and maintain healthy digestion.
3. Rice diet for 3/5/7/9 days... The essence of the diet is to consume boiled / steamed brown rice for three, five, seven or nine days in combination with acceptable products: fish, vegetables, fruits, meat dishes. The plummet depends on strict adherence to the diet plan. In 3 days, you can reduce the weight by 2-4 kg, the result of losing weight in 7-9 days varies within 7-10 kg.
4. Diet "5 volumes"... It is characterized by a low-calorie diet menu. The day starts with rice, then you can add vegetables, fruits, cereals, berries, low-fat dairy products, diet meats to the diet. To change the figure, rice is prepared as follows: 2 tablespoons are poured into a half-liter jar. l.cereals, pour distilled cold water to the shoulders, sign the jar, for example, "1". The next day, the water from jar "1" is drained and re-poured with clean, and 2 tbsp are poured into a new jar. l. cereals, pour water and sign "2". When there are five cans on the table, you can start losing weight. The diet is followed for 7-14 days, during this time 5-7 extra pounds are spent.

Cooking options for brown rice for weight loss

Each brown rice diet provides for a specific type of grain cultivation.... Properly cooked rice is a dish with minimal use of fat and the least loss of useful components. This is possible when steaming, baking, boiling, soaking. Below we will consider how to cook rice for the benefit of the body.

Cooking

Rinse 1 glass of cereal well with cold running water and soak for 2 hours... Then drain the water, rinse again. Pour 3 tbsp into a saucepan. filtered water, add grains, cover with a lid. When the water boils, reduce heat and simmer, covered, for 30-40 minutes. Willingness to taste.

In the microwave

Pour rice into a colander, rinse until clear water... Pour rice into a container for a microwave oven and add water in a 1: 2 ratio. To make the rice softer, you need to increase the amount of water; hard - to reduce.

Put the rice in the microwave at maximum power for 15 minutes, then lower the temperature and cook for another 20 minutes. Do not cover with a lid.

Council. To make rice more nutritious, water can be replaced with vegetable or chicken broth.

In the oven

1 tbsp. Rinse brown rice under running water, leave in a colander to let the water glass. Pour the cereals into a heat-resistant form, level, pour two glasses of distilled water, cover with foil. Send it to a preheated oven for 60 minutes at a temperature of 180-200 degrees. Finished rice can be seasoned with lemon juice or high quality vegetable oil.

In a double boiler

Rinse 250 g of brown rice until clear water... Grease a bowl of a double boiler with vegetable or butter, add rice, pour 380 ml of water, stir. Close the lid. Select the program "Porridge" or "Groats", setting a cooking time of 45 minutes.

Raw (soaked)

Rinse rice until clear water, pour into a container, pour clean cold water and leave overnight. In the morning, drain the remaining water, rinse again, pour boiling water under the lid for 10 minutes or boil for 1 minute.

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Germinated

How to germinate rice at home? For this, brown grains should be washed with cold water and grains removed.that will pop up. Soak the remaining grains for 2-3 days until white sprouts appear. The water needs to be changed every 8-9 hours.

In a container for seedlings, mix the soil with peat, put the sprouted seeds, cover with gauze to maintain optimal humidity levels. The sprouts will be ready in 7-10 days. Use sprouted grains fresh. Can be added to salad, cottage cheese, seize grains with dried fruits, nuts. Store in refrigerator for up to 48 hours.

Important! Do not germinate sprouts above 1-2 mm, as they become toxic and unusable.

Diet dishes from brown rice for losing weight

There are many rice-based dishes. Risotto, pilaf, paella, sushi, sweet casseroles are prepared from it, added to soups, salads. In Japan, even alcoholic beverages of different strengths are produced from cereals. Of such a variety it is easy to find tasty and healthy recipes for those who follow the figure.

Rice porridge with chicken breast

Ingredients:

• brown rice - 250 g;
• water - 350 ml;
• chicken breast - 300-400 g;
• bow - 1 head;
• carrots - 1 pc.;
• vegetable oil to a minimum.

Recipe:

1. Rinse the rice until clear water and soak in cold water for 1 hour.
2. Rinse the chicken, remove the remaining water with a paper towel, cut into 3 × 3 cm cubes.
3. Peel the onions and carrots, cut the onion into cubes, grate the carrots on a medium grater.
4. Put the chicken, vegetables in the multicooker bowl, add vegetable oil, a little spices, mix.
5. Put rice on top, level, add water, cover with a lid. Set the "Quenching" or "Pilaf" mode for 40–45 minutes.

Rice salad with vegetables and mushrooms

To prepare the salad, you will need a mixture of "Vegetables with rice and mushrooms".

You can collect the ingredients separately:

• brown rice - 200 g;
• onion - 1 medium head;
• carrots - 1 pc.;
• sweet pepper - 1 pc.;
• broccoli cabbage - 150 g;
• champignons - 150 g.

Other products:

• eggs - 4 pcs.;
• sour cream 15% fat - 4 tbsp. l .;
• greenery;
• salt to taste.

How to cook:

1. Hard-boiled eggs and cut into cubes.
2. Boil the rice-vegetable mixture in salted water for 10-15 minutes.
3. In a container, mix cooled vegetables with rice, add eggs, season with sour cream, salt.
4. When serving, garnish with herbs and tomato slices.

Reviews

Any variant of the rice diet is considered to be the most popular weight loss method., which is confirmed by positive reviews. It is rare to find negative statements about the benefits of brown rice for weight loss. The reason for the lack of results may be non-compliance with the diet, the use of prohibited products, refusal to exercise.

Lilia, 36 years old: “I was losing weight according to the monthly program, I ate a daily portion of rice + foods from the allowed list. For all the time there was not a single breakdown, since the rice diet is quite satisfying and varied. Additionally, there were physical activities. My plumb line in 30 days was 8 kg. The figure is not overwhelming, but I feel good, the nutrition was physiologically complete, the body did not experience stress ".

Lyudmila, 24 years old: “After studying many diet programs, I settled on brown rice. Firstly, the process of preparing cereals is simple and quick, secondly, rice is an affordable and inexpensive product, and thirdly, a variety of dishes. For two weeks she ate boiled rice, vegetables, fruits, low-fat meats and poultry, low-calorie dairy products. The result - increased endurance and performance, improved overall health, edema subsided, and, most importantly, minus 5 kg on the scales. Of the shortcomings, I want to note the occurrence of dizziness, nausea and constipation in the first 4 days. To normalize stool, I increased the free fluid rate, the rest of the symptoms went away on their own.

Conclusion

Brown rice not only helps to normalize and maintain weight, but also normalizes water balance, speeds up metabolism, stimulates the digestive system, improves overall well-being and health.

The method of losing weight on brown rice includes many variations of dietary nutrition, which allows you to choose the most appropriate for each case. Before you lose weight on this cereal, you need to pay attention to the presence of contraindications. These include erosive and ulcerative diseases of the gastrointestinal tract, diabetes mellitus, mental disorders, renal / hepatic failure, constipation, endocrine system pathologies, infections, childhood and old age, pregnancy and breastfeeding.