Losing extra pounds easily and without hunger strikes on the "Rice Diet"
In the field of professional nutritionists and people who are constantly fighting extra pounds, the rice diet is especially popular. With the help of cereals, you can cleanse the body of toxins, toxic substances, normalize weight, and improve digestion. The rice diet is prescribed as a therapeutic food for the prevention of diabetes mellitus, osteochondrosis, arthritis, hypertension, and renal failure.
In the article below, we will consider what the benefits and harms of rice are for the body, is it possible to eat rice while losing weight, which variety to choose, we will study popular diet options, a sample menu, reviews and results.
The content of the article
Is it possible to eat rice while losing weight
Rice is a cereal crop that includes 18 species and more than 150 varieties of varieties that differ in color, length and shape of grain, processing methods, calorie content, nutritional properties. Not all varieties are equally beneficial for the body, especially when the purpose of eating rice is to adjust body weight.
Can I eat rice for weight loss? The answer is unequivocal - "yes"... However, the effectiveness of the weight normalization process depends on the type of product used, competent heat treatment. Unrefined varieties contribute to losing weight and cleansing the body.
They contain more vitamins, micro and macro elementswhich improve digestion, cleanse the digestive tract, and activate metabolism. Due to the presence in the composition of vegetable fiber in large quantities, the body is quickly and long-term saturation, which eliminates overeating, the need for snacks.
Does rice get fat
An excess in the diet of white purified - a possible reason for a slow metabolism, in the subsequent obesity. In terms of health benefits, such rice is considered less suitable for people who want to lose weight. In the process of grinding, along with the nutritious bran casing and husks, other useful substances are lost, starch remains in the cereal, which is high in calories (350 kcal per 100 g).
Incorrect heat treatment contributes to rapid weight gain... Rice cooked in a large amount of oil, seasoned with salt, sugar, seasonings, mayonnaise will be harmful to the body.
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Calorie content of rice, percentage of fat, protein, carbohydrates depends from its grade, processing method.
Diet - white long-grain steamed rice: 100 g of the prepared product contains 123 kcal, proteins - 2.91 g, fats - 0.37 g, carbohydrates - 25.15 g.
Healthy foods with low calories include brown rice. (unpolished) long grain cooked. Its caloric content is 123 kcal, the percentage of protein content is 2.74 g, fat content - 0.97 g, carbohydrates - 23.98 g.
Average calorie content of dry white rice - 340-360 kcal. 100 g of cereal contains 6.7 g of protein, 0.7 g of fat, 78.9 g of carbohydrates.
What is this diet
There are dozens of dietary regimens on rice... Each person, taking into account gastronomic preferences and financial situation, the necessary results of weight loss, will select the best option for a rice diet.
Some people prefer the fast, but rather tough method. correction of body weight, when during the day for a certain time you can only eat boiled unleavened rice.Others choose long-term, but less hungry varieties of dietary food, characterized by nutritious nutrition, expanded with vegetables, fruits, lean meats, fish, and poultry.
The essence and principle of action
Weight loss occurs due to cleansing the intestines from slags, toxic substances, removal of excess fluid, neutralization of edema. After purification and normalization of metabolism, elements, food components, important for the body, are better absorbed, immunity is activated. Rice grains, moving along the digestive tract, absorb harmful substances and safely remove them. That is, cereal acts as a sorbent, but practically does not cause unwanted side reactions.
Council. It is important to properly prepare the grains for cleansing the body. Clean cereals are soaked for a long time, preferably overnight to remove harmful starch and preserve useful substances during the cooking process.
In addition, boiled rice is nutritious: small portion saturates the body for a long time. The macronutrients contained in the cereal are absorbed within a few hours, filling the body with energy for a long time, a feeling of satiety, while carbohydrates are not converted into fat reserves.
Benefits and harm to the body
The beneficial qualities of the cereal are manifested due to the varied chemical composition... So plant fiber improves intestinal peristalsis and frees it from toxins and toxins. Such a product will be extremely useful for patients with diarrhea, but its haphazard consumption can provoke an unwanted side effect - constipation.
When used correctly and frequently, rice reduces cholesterol, increases the elasticity of the walls of blood vessels, improves tissue oxygenation, restores the normal fluidity and viscosity of the blood, which serves as the prevention of atherosclerosis, ischemia, and other cardiovascular diseases. Regular consumption of rice porridge prevents the development of hypertension, myocardial infarction.
Rice has a positive effect on the organs of the digestive system, useful for erosive and ulcerative diseases of the stomach and duodenum: envelops damaged mucous membranes, reduces acidity, improves digestion.
Boiled rice is good for joints and skeletal system due to its adsorbing properties.... It relieves the severity of symptoms in osteochondrosis, arthritis and arthrosis. The calcium contained in the composition stimulates the transmission of nerve impulses, contraction of smooth and skeletal muscles, adequate blood clotting, the growth and development of bone tissue. Potassium improves the functioning of the cardiac conduction system, maintains water and electrolyte balance, participates in the metabolism of proteins and carbohydrates, and regulates blood pressure.
Rice has a positive effect on the functioning of the renal system, which is manifested by the removal of excess water from the body, getting rid of edema. Vitamins and minerals in cereals help control blood glucose levels, which serves as the prevention of diabetes.
Cereals are rich in B vitamins, which have a positive effect on brain activity, improve concentration and memory, stimulate thinking, and activate energy metabolism.
Less useful for the body is refined milled rice and cheap cereals... To increase the attractiveness of the final product, some manufacturers polish white rice with a carcinogenic conglomerate of glucose and talc, which is fraught with the development of malignant tumors.
Rice porridge is contraindicated for people suffering from constipation and colitis.... White peeled rice in large portions is undesirable for those who are watching the figure and are afraid to gain weight.
Choosing rice for your diet
It is recommended to use brown (brown) unpolished rice as a dietary product.... The pityriasis shell that remains on the grains is rich in useful and nutritious substances.Grits take longer to cook, but during the cooking process vitamins and minerals are retained in the structure of the rice. This is the best option when considering availability, price, health benefits and taste.
For reference. Long-grain varieties are favorably distinguished by a high percentage of fiber, which is necessary for losing weight to restore metabolism.
Red and black rice are also good for weight loss.... However, the cost of these varieties is high, so not everyone can afford such a diet.
Steamed white cereal can be attributed to the concept of proper nutrition.... It is characterized by the preservation of useful substances that pass directly into the grain under the influence of hot steam.
When buying a product, pay attention to expiration dates: This is especially true for unpeeled brown rice with preserved bran casing, as the rice oil contained in the bran can quickly turn rancid.
If the manufacturer has indicated a shelf life of 12 months on the packagingThis means that the rice has undergone additional chemical processing, which increases the storage time, but significantly reduces the usefulness of the cereal. It is better not to use such a product.
It is better to choose products for daily diet and rice diet top grade from domestic suppliers or verified foreign manufacturers.
Sample menu
Let's take a look at a sample meal plan for the 3-Day Lightweight Rice Diet. Cooking the main course has its own characteristics:
- Rinse 250 g of rice with running water, pour 500 ml of purified water at room temperature. Leave it overnight.
- Drain off the remaining water in the morning, rinse the rice again. Cook over low heat for 10 minutes without adding salt or sugar.
- Remove the saucepan from heat, cover for 15 minutes, so that the rice is cooked through.
- Divide the chilled porridge into three portions, which are consumed during the day for three meals.
During the day, it is important to drink more liquid, at least 2 liters... In addition to filtered water, herbal and / or green tea is allowed.
The first day:
- Breakfast: first portion of unleavened rice, one medium apple. You can also make applesauce with lemon zest.
- Lunch: the second portion of rice porridge, 300 ml of vegetable broth from permitted vegetables, 150 g of fresh vegetable salad.
- Dinner: a portion of rice with boiled carrots, 200 ml of vegetable broth.
Second day:
- Breakfast: first portion of rice, seasoned with olive oil, medium grapefruit.
- Lunch: a portion of rice, 200 ml of vegetable soup, a glass of freshly squeezed apple juice.
- Dinner: unleavened rice, 200 g of steamed vegetables.
Third day:
- Breakfast: A portion of rice with natural soy sauce, one small orange.
- Lunch: rice, 100 g of fresh cucumber salad, seasoned with 1 tbsp. l. low-fat sour cream, 200 ml of broth from acceptable vegetables, one green apple.
- Dinner: unleavened rice, 200 ml of vegetable broth, 150 g of boiled broccoli.
About other ways to lose weight:
Duration
The shortest option for a rice diet is fasting days.... They make it easy to maintain weight or bounce back quickly after periods of overeating, such as after long holidays. Unloading lasts from one to two days, during which you can get rid of 1-2 kg.
The Three-Day Rice Diet has two main dietary regimens: the first is a strict mono-diet, the second is a lighter menu in terms of the possibility of eating other food. The mono-diet is practically no different from the fasting days: For three days, it is allowed to eat only rice porridge, without salt, sugar, oil, drink water, green tea. The result is 2-4 kg.
Council. In order not to harm health and avoid negative effects on metabolism, it is recommended to carry out a three-day rice diet no more than once every 1-1.5 months.
The lightweight three-day rice diet is characterized by an extended diet... They continue to eat rice without salt and sugar, but vegetables and fruits can already be eaten raw or after proper heat treatment. In three days of such a diet, you can reduce body weight by 2-3 kg without harm to health.
5-day rice diet is an effective way to lose 3-5 kg... The dietary regimen is quite strict and involves only two meals a day. One of them is a portion of fresh boiled rice, the other is products from the permitted list (vegetables, fruits, assorted greens, low-fat fish / meat).
An easy and affordable way to lose weight - the rice diet for 7 days... The diet allows three meals, where the basis is boiled rice, supplemented with herbs and vegetables. The number of products is unlimited, but the diet itself provides for a restriction of portions in volume. Porridge must not be seasoned with salt, sugar, ketchup, mayonnaise, other seasonings, spices. To improve the taste, a small amount of olive oil, linseed oil, natural soy sauce, lemon juice is allowed.
As a snack, you can eat any fruit with the exception of dates, bananas, grapes... Subject to the diet, the result of losing weight is from 7 to 10 kg. When added to the regime of lean fish, meat, the effectiveness of weight loss will decrease to 4 to 6 kg.
Rice diet for 9 days is the most gentle option for the body... The essence of the diet is the use of boiled rice with other permitted foods. These are rye bread, low-fat seafood, lean meats, poultry, dried fruits, fresh vegetables / fruits, herbs, low-fat milk processing products, quail eggs.
At the same time, the daily portion of vegetables (fruits) is limited to 300 g, meat (fish) - 200 g... Average weight loss indicators vary within 6-7 kg, in combination with physical activity, the result can be improved up to 9-10 kg.
Important. In the course of a long-term diet, nutritionists advise taking vitamin and mineral complexes to maintain health, improve well-being.
Efficiency
The result of losing weight depends on the individual characteristics of the person., the type of diet and adherence to the diet, the presence of physical activity. The duration of the rice diet varies from 1 to 9 days, the effectiveness is from 3 to 6 kg per week.
Contraindications
The main contraindications to the rice diet are individual intolerance, chronic constipation, colon colitis, hemorrhoids... It is not recommended to eat white peeled rice for people prone to obesity. You can not carry out a rice diet for lactating and pregnant women, children under 13 years old.
Other rice diet options
There are a variety of options for a rice diet for weight loss... High efficiency in weight loss and health safety are characterized by following dietary regimens:
- Diet "5 volumes"... The strict regimen provides for the use of soaked semi-cooked rice for 10-14 days. It is allowed to drink unsweetened herbal tea, water, soothing fees. It is possible in a limited amount of vegetables, herbs, fruits, low-fat seafood, meat, fish, but this will slow down the process of losing weight. The peculiarity of such a diet is the preparation of rice, which is soaked in water for five days with daily water changes. Possible result is 5-7 kg.
- Rice-kefir diet... During the first three days, it is allowed to eat only boiled rice without salt, sugar, and drink low-fat kefir. A single portion of rice is 100 g, kefir - 100-150 ml. The number of meals per day is three times. If the diet is followed for more than three days (maximum 10 days is allowed), boiled fresh fish, meat, poultry, fresh vegetables, fruits, quail eggs, low-fat dairy products are introduced into the diet. The effectiveness of the diet is 3-9 kg.
- Rice and honey diet... In a week, you can lose weight by 5-7 kg.The essence of the diet: during the day, in several portions, eat 500 g of brown unrefined rice, without adding oil, salt, sugar. Drink honey-lemon water three times a day, made from 1 tsp. honey and a few drops of lemon juice.
- Rice-buckwheat diet... Practiced as an emergency weight loss method. The first day - boiled buckwheat (1 glass), pre-soaked overnight, divided into 4-5 servings. Second day - brown rice cooked in a similar way. Buckwheat and rice days alternate throughout the week. Porridge can be seasoned with lemon juice, 1 tbsp. l. olive oil, natural soy sauce. It is important to drink plenty of fluids throughout the day.
Rules for quitting rice diets
To prevent the lost pounds from returning, follow these recommendations:
- introduce prohibited foods into the diet in small portions, one every day, starting with cereals, ending with meat products;
- the duration of the exit should correspond to the duration of the observed diet option (3/5/7/9/14 days);
- observe an abundant drinking regime;
- introduce salt and sugar into the diet gradually, it is better to reduce their use to a minimum;
- limit the amount of junk food, flour products, fried, smoked, fatty, sugary carbonated drinks, alcohol;
- systematically control weight - in case of weight gain, reduce portions, exclude light carbohydrates, high-calorie foods from the diet, stop adding new foods to the diet.
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Reviews and results
There are conflicting opinions about the effectiveness of the rice diet.... People who managed to achieve the intended result leave positive impressions, claiming that after a few days of the dietary regimen, one feels lightness, and upon completion of the course, a decrease in body weight by several kilograms. In addition, there are reviews about improving the condition and functioning of the digestive system. As a positive point, it is noted that cleansing is easily tolerated.
Negative statements are related with no results in a short period of time, breakdown, non-compliance with the diet.
Elena Prudnikova, 35 years old: “Regularly once a month I cleanse my body with rice. For 2-3 days I eat only fresh rice, I drink a lot of water. The result is minus 1.5-2 kg. In addition, lightness is felt, stamina and work capacity increase, and skin condition improves. An obvious plus is the cheapness and availability of the diet, the absence of side reactions, pronounced bouts of hunger ".
Lilia Stopira, 29 years old: “I lost weight on the rice diet, which is designed for 9 days. Judging by the reviews on the Internet, you can get rid of 8-10 kg. I strictly followed the diet, drank a lot of water, and also went in for sports. The result is 5.5 kg. This is a lot, but it does not reach the declared result. The diet is quite strict, you have to limit yourself in many ways, while the required result has not been achieved ".
Anna Malyarova, 40 years old: “I am skeptical about diets, but I had to urgently lose 4-5 kg in a week. I decided to try a strict rice diet, where only fresh boiled rice is allowed during the day. I managed to lose 2.8 kg in three days. BUT! When the diet was over, my kilograms were more than returned after 5 days. Therefore, I do not recommend a rice diet, including another, for weight loss. Better sports and proper nutrition ".
Conclusion
The rice diet has enjoyed steady popularity. Groats cleanses the intestines of toxins and toxins, removes excess fluid from the body, reduces weight, improves overall health, and has a positive effect on the nervous, digestive, and cardiovascular systems. However, no matter how enthusiastic about the effectiveness of the rice-based diet, it is necessary to consult with a specialist before starting the process of losing weight.