Eat brown rice to lose weight This is a method widely used today. So does eating brown rice help you lose weight? How to eat brown rice to lose weight quickly? Let’s find out right away how to improve this simple, effortless but highly effective body shape through the following article.
Brown rice, also known as flipped rice, is a type of rice that when husked, the bran layer is retained. Brown rice is easy to see with the naked eye because they are brown in color, when cooked, they will turn golden brown or dark yellow. Brown rice is rich in starch, protein, B vitamins, fiber, calcium and many other healthy nutrients. In addition to its health benefits, many people apply brown rice in their diets to lose weight. So actually eat brown rice to lose weight are not? With the Sports Group Elipsport Find out the answer through scientific studies of experts.
1. Eat brown rice to lose weight really?
Eat brown rice to lose weight?
A study on the effects of brown rice on weight was done with the participation of 40 overweight women. These people will proceed to eat 150 grams of brown rice per day for 6 consecutive weeks. The results showed that they lost weight and reduced waist measurements.
Not only that, another brown rice study published in 2014 found that switching from white rice to brown rice improved fat accumulation around internal organs in the body.
There is also some evidence that brown rice helps with weight management. According to a study by the Journal of Nutritional Science and Vitamins published in 2014, women with diabetes when eating brown rice instead of white rice as usual, improved their blood pressure and weight.
Thus, if you are wondering whether eating brown rice is right for weight loss, the answer is that brown rice has the ability to help support weight loss, reduce belly and waist fat. So why eat brown rice to lose weight? Let’s find out the composition and use of brown rice according to the research of experts.
2. Why eat brown rice to lose weight?
Many people believe that brown rice is completely starch, eating brown rice is the same as white rice, eating brown rice is not effective for weight loss. However, in fact, brown rice is a very high-fiber food, with up to twice the fiber content of other types of rice. The fiber in brown rice helps you feel full for a long time, limiting the feeling of hunger, thereby helping you control the amount of food you eat better. In addition, this fiber also helps the body manage cholesterol, reduce the risk of heart disease, balance insulin levels, help reduce the risk of diabetes.
Why eating brown rice can lose weight?
The brown bran layer is the characteristic that makes brown rice different from normal white rice. More than 90% of this rice bran layer is vitamins, trace elements good for health. These nutrients help increase metabolism, detoxify the intestines, and regulate glucose in the body.
Not only that, the alpha lipoic acid in brown rice is also involved in the body’s metabolism of fats and hydrocarbons, helping to release stored fat in the body into energy outside. So, eating brown rice to lose weight is completely possible.
3. The best types of brown rice for weight loss
3.1. Glutinous rice
Brown glutinous rice is actually a type of regular glutinous rice. We will also remove the outer bran shell. You will often find famous varieties of glutinous rice such as Golden Flower Sticky Rice, Upland Sticky Rice, Goose Sticky Rice, etc. These are all nutritious brown rice varieties. Brown glutinous rice still retains the same plasticity and stickiness as regular glutinous rice. However, the source of nutrients is much more diverse. Brown rice is often used to cook sticky rice or rice wine.
3.2. Brown rice
Brown rice is also plain rice with the bran intact. This type is used more commonly than other foods and is also present in most meals. Plain brown rice has a variety of colors based on the whole grain of the husk. The nutrition of colored rice varieties will not be too different in color. You can change the meal with any color. The most common is red, brown or black brown rice.
Brown rice with whole bran
3.3. Brown rice – white brown rice
Brown rice is one of the most popular types of brown rice for weight loss. If brown rice is light in color, it is also considered white brown rice. This is a type of rice that has a healthy diet and helps to lose weight effectively. Brown rice contains a lot of fiber on the outside of the skin and vitamins and minerals that help promote the best metabolism. 1 cup of uncooked brown rice will contain about 180 calories.
3.4. Red brown rice
Red brown rice is grown naturally and also does not contain many pesticides. Therefore they are very clean and good for the user. When cooked into rice, red brown rice is soft, so it’s easy to eat.
There are 2 types of red brown rice: normal rice and dragon blood brown rice. The inside of red brown rice is usually white. But the dragon blood rice is red from the inside out. Dragon blood brown rice will cost much more because they have higher biological value.
4. How to eat brown rice to support weight loss
- Before processing, you need to soak brown rice for 10 – 36 hours. This stage helps the rice become softer, easier to cook, and at the same time removes toxins outside the rice kernel.
- Brown rice requires more water and longer cooking time than white rice. Care should be taken to cook brown rice to be supple and soft.
- Brown rice is a great food, but nutritionists recommend that we only eat brown rice 2-5 times per week, not eating too much. Because brown rice if eaten a lot will affect the digestive function of the body.
4.2. Eat slowly, chew well
Eat slowly, chew more thoroughly than normal rice
How to eat brown rice to lose weight is different from regular white rice. When eating brown rice, you need to pay attention to chew it carefully and chew it for a long time to digest this food well. Chewing well, chewing for a long time not only helps you absorb more nutrients from food, but they also make it take longer for you to eat a type of food, thereby, limiting the amount of food loaded into the body. Therefore, not only for brown rice, but also should apply chewing thoroughly, chew for a long time with all kinds of food. This is also a recommended effective weight loss measure.
4.3. Practice sports
Do not forget to combine with exercise exercises to achieve optimal weight loss results. If you are afraid of exercising outside or have difficulty going to the gym, you can equip a treadmill or exercise bike at home to practice fat loss exercises anytime you want. Relaxing on a full body massager is also very effective in weight loss. The massage movements directly affect the fat area and melt them quickly.
5. Brown rice dishes for weight loss
5.1. How to make roasted brown rice tea for weight loss
Belly fat and fat limbs are the suffering of many women after giving birth. Drinking tea from brown rice is the right choice for women. Not only does it help with weight loss, but it also increases lactation effectively. In addition, if you are a frugal person, weight loss roasted brown rice tea is an extremely suitable choice.
Currently on the market, there are many types of brown rice tea with very convenient filter bags. However, if you have time, you can also make it yourself at home.
- Roast brown rice until fragrant.
- Add 1 liter of water to freshly roasted brown rice and cook for about 15 minutes, then turn off the heat.
- Drink freshly made tea during the day.
Roasted brown rice tea
5.2. How to make brown rice with sesame salt safely
Sesame salt and brown rice are both very good weight loss foods. Eating brown rice with sesame salt for weight loss is both safe and effective. It will bring great health benefits. According to many reviews, how to lose weight with sesame salt brown rice is extremely suitable for people who are overweight quickly. Especially postpartum mothers.
- Prepare half a bowl of brown rice and about 3 grams of sesame salt.
- Cook rice as usual.
- Stir in sesame seeds and then grind with a little salt.
- Take 1 bowl of brown rice and eat it with sesame salt in your daily meal.
5.3. How to make brown rice milk to lose weight
If you are bored with eating brown rice, you can use reduced-fat brown rice milk. The way to cook brown rice milk for weight loss is similar to other nuts. You can use brown rice milk powder for breakfast. Or can also be replaced in the day’s snacks to remove belly fat quickly.
- Prepare brown rice flour, filtered water, honey and fresh milk without sugar.
- Bring the brown rice flour to a boil in a saucepan to form a creamy liquid.
- Add honey and fresh milk, cook for about 1 minute, then turn off the heat.
- Use milk 1 to 2 times a day is okay.
5.4. How to cook brown rice porridge
For those who are anorexic, they do not like to eat rice. But you can completely transform into different simple dishes. This method is not too sophisticated, but the efficiency is relatively high. In fact, black beans also possess a high content of essential nutrients. This helps maximize effective fat loss.
- Prepare 50 grams of dragon blood brown rice, 20 grams of black or red beans.
- Soak the ingredients overnight. The next morning, put the ingredients in the pot to boil.
- When beans and rice are cooked, season with a little salt to make it easier to eat.
- Turn off the heat and put in a bowl and use during the day.
Attractive brown rice porridge
Here’s how eat brown rice to lose weight in an effective, scientific, healthy way. To achieve the desired results, you need to combine nutrition with exercise to help burn excess fat and reduce body weight quickly.
Weight loss is the top concern of women. Everyone knows that the fastest and safest way to lose weight is exercise. Understanding that, Elipsport offers home health care products such as fitness equipment, exercise bikes, massage chairs, etc. to help you exercise and relax at your leisure. Let’s practice to control your weight from today!
Frequently asked questions
Hello sister. Many people believe that brown rice is completely starch, eating brown rice is the same as white rice, eating brown rice is not effective for weight loss. However, in fact, brown rice is a very high-fiber food, with up to twice the fiber content of other types of rice. The fiber in brown rice keeps you full for a long time, limiting hunger.
Hello sister. The types of brown rice commonly used to lose weight are brown glutinous rice, glutinous brown rice, red brown rice, …
Hello sister. Before processing, you need to soak brown rice for 10 – 36 hours. This stage helps the rice become softer, easier to cook, and at the same time removes toxins outside the rice kernel.
Hello sister. This method is not too sophisticated, but the effect is relatively high. First, we will prepare 50 grams of dragon blood brown rice, 20 grams of black beans or red beans. Soak the ingredients overnight and then put the ingredients in the pot to boil. When beans and rice are cooked, season with a little salt to make it easier to eat. Turn off the stove and put in a bowl and use during the day.
Hello sister. How to eat brown rice to lose weight is different from regular white rice. When eating brown rice, you need to pay attention to chew it carefully and chew it for a long time to digest this food well. Chewing carefully, chewing for a long time not only helps absorb more nutrients from food, but they also make it take longer for you to eat a type of food, thereby, limiting the amount of food loaded into the body.