We lose extra pounds easily and without hunger strikes on the “Rice Diet”
Among professional nutritionists and people who are constantly struggling with extra pounds, the rice diet is especially popular. With the help of cereal, you can cleanse the body of toxins and toxic substances, normalize weight, and improve digestion. A rice diet is prescribed as a therapeutic food for the prevention of diabetes, osteochondrosis, arthritis, hypertension, and kidney failure.
In the article below we will look at the benefits and harms of rice for the body, whether it is possible to eat rice while losing weight, which variety to choose, we will study popular diet options, a sample menu, reviews and results.
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, differing in color, length and shape of grain, processing methods, calorie content, and nutritional properties. Not all varieties are equally beneficial for the body, especially when the purpose of eating rice is to correct body weight.
Is it possible to eat rice for weight loss? The answer is clear - “yes”. However, the effectiveness of the weight normalization process depends on the type of product used and proper heat treatment. Unrefined varieties contribute to weight loss and cleansing of the body.
They contain more vitamins, micro- and macroelements, which improve digestion, cleanse the gastrointestinal tract, and activate metabolism.Due to the presence of plant fiber in large quantities, the body quickly and lastingly saturates, which eliminates overeating and the need for snacks.
Does rice make you fat?
Excess of refined white in the diet - a possible cause of slow metabolism and subsequent obesity. In terms of health benefits, such rice is considered less suitable for people who want to lose weight. During the grinding process, along with the nutritious bran shell and husk, 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 large amounts of oil, seasoned with salt, sugar, seasonings, and mayonnaise will be harmful to the body.
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The calorie content of rice, the percentage of fat, protein, and carbohydrate content depend depending on its variety and processing method.
Dietary – white long-grain parboiled rice: 100 g of cooked product contains 123 kcal, proteins - 2.91 g, fats - 0.37 g, carbohydrates - 25.15 g.
Healthy, low-calorie foods include brown rice (unpolished) long grain cooked. Its calorie content is 123 kcal, the percentage of protein content is 2.74 g, fat is 0.97 g, carbohydrates are 23.98 g.
Average calorie content of dry white rice - 340-360 kcal. 100 g of cereal contains protein - 6.7 g, fat - 0.7 g, carbohydrates - 78.9 g.
What kind of diet is this
There Are Dozens of Rice Diet Plans. Each person, taking into account gastronomic preferences and financial situation, the necessary weight loss results, will choose the optimal rice diet option for themselves.
Some people prefer a quick, 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 nutrition, characterized by nutritious nutrition, expanded with vegetables, fruits, lean meats, fish, and poultry.
Essence and principle of operation
Body weight loss occurs due to cleansing the intestines of toxins, toxic substances, removal of excess fluid, neutralization of edema. After cleansing and normalizing metabolism, elements and food components that are important for the body are better absorbed, and the immune system is activated. Rice grains, moving through the gastrointestinal tract, absorb harmful substances and safely remove them. That is, the cereal acts as a sorbent, but practically does not cause unwanted side reactions.
Advice. It is important to properly prepare the grains to cleanse the body. Clean cereals are soaked for a long time, preferably overnight, to remove harmful starch and preserve beneficial substances during the cooking process.
In addition, boiled rice is nutritious: a small portion saturates the body for a long time. The macronutrients contained in the cereal are absorbed within several hours, filling the body with energy and a feeling of satiety for a long time, while carbohydrates do not turn into fat reserves.
Benefits and harm to the body
The beneficial qualities of the cereal are manifested due to its diverse chemical composition.. Thus, plant fiber improves intestinal motility and frees it from waste and toxins. Such a product will be extremely useful for patients with diarrhea, but its unsystematic consumption can provoke an undesirable side effect - constipation.
When used correctly and frequently, rice reduces cholesterol levels, increases the elasticity of vessel walls, improves tissue oxygenation, restores normal blood fluidity and viscosity, which serves as a prevention of atherosclerosis, ischemia, and other cardiovascular diseases. Regular consumption of rice porridge prevents the development of hypertension and myocardial infarction.
Rice has a positive effect on the digestive system, useful for erosive and ulcerative diseases of the stomach and duodenum: coats damaged mucous membranes, reduces acidity, improves digestion.
Due to its absorbent properties, boiled rice is beneficial for joints and the skeletal system.. It alleviates the severity of symptoms of osteochondrosis, arthritis and arthrosis. Calcium contained in the composition stimulates the transmission of nerve impulses, contraction of smooth and skeletal muscles, adequate blood clotting, growth and development of bone tissue. Potassium improves the functioning of the conduction system of the heart, 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. The vitamins and minerals in cereals help control blood glucose levels, which helps prevent 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.
Refined, polished rice and cheap cereal varieties are less beneficial for the body.. 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 refined rice in large portions is undesirable for those who are watching their figure and are afraid of gaining weight.
Choosing rice for your diet
It is recommended to use brown (brown) unpolished rice as a dietary product.. The pityriasis shell, which remains on the grains, is rich in useful and nutritious substances. Cereals require more time to cook, but during the cooking process, vitamins and minerals are retained in the structure of the rice. This is the best option, taking into account availability, price, health benefits and taste.
For reference. Long-grain varieties are distinguished by their high percentage of fiber, which is necessary when 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.
The concept of proper nutrition includes steamed white cereals. It is characterized by the preservation of useful substances that pass directly into the grain under the influence of hot steam.
When purchasing a product, pay attention to expiration dates.: This is especially true for brown rice with the bran hulls still intact, as the rice oil contained in the bran can quickly go rancid.
If the manufacturer indicated an expiration date on the packaging - 12 months, this means that the rice has undergone additional chemical processing, which increases shelf life but significantly reduces the usefulness of the cereal. It is better not to use such a product.
For your daily diet and rice diet, it is better to choose products premium quality from domestic suppliers or proven foreign manufacturers.
Sample menu
Let's look at an approximate eating schedule for a light three-day rice diet. Cooking the main dish has its own characteristics:
- Rinse 250 g of rice with running water, add 500 ml of purified water at room temperature. Leave overnight.
- In the morning, drain the remaining water and rinse the rice again. Cook over low heat for 10 minutes without adding salt or sugar.
- Remove the pan from the heat and cover with a lid for 15 minutes until the rice is ready.
- Divide the chilled porridge into three servings, which should be consumed during the day in three meals.
It is important to drink more fluid during the day, 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 make applesauce with lemon zest.
- Lunch: second serving 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.
Day three:
- Breakfast: A serving of rice with natural soy sauce, one small orange.
- Lunch: rice, 100 g of fresh cucumber salad, dressed 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 version of the rice diet is fasting days. With their help, it is easy to maintain weight or quickly return to normal after periods of overeating, for example, 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 is represented by two main diets: the first is a strict mono-diet, the second is a lighter menu in terms of the possibility of eating other foods. The mono-diet is practically no different from fasting days: For three days you are allowed to eat only rice porridge, without salt, sugar, oil, drink water, green tea. The result is 2-4 kg.
Advice. In order not to harm your 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.
A light three-day rice diet is characterized by an expanded diet. They continue to eat rice without salt and sugar, but they can now eat vegetables and fruits 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.
The five-day rice diet is an effective way to get rid of 3-5 kg. The diet regimen is quite strict and provides for only two meals during the day.One of them is a portion of unleavened boiled rice, the other is products from the permitted list (vegetables, fruits, assorted greens, low-fat fish/meat).
A simple and affordable way to lose weight - 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 limited portions in volume. Porridge should not be seasoned with salt, sugar, ketchup, mayonnaise, or other seasonings or spices. To improve taste, olive oil, flaxseed oil, natural soy sauce, and lemon juice are allowed in small quantities.
As a snack, you can eat any fruit except dates, bananas, grapes. If you follow the diet, the result of weight loss is from 7 to 10 kg. When adding lean fish and meat to the regime, the effectiveness of weight loss will decrease to 4 to 6 kg.
Rice diet for 9 days - the most gentle option for the body. The essence of dietary nutrition is to eat boiled rice with other permitted foods. This is rye bread, low-fat seafood, lean meats, poultry, dried fruits, fresh vegetables/fruits, herbs, low-fat milk 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 rates vary between 6-7 kg; in combination with physical activity, you can improve the result to 9-10 kg.
Important. During a long-term diet, nutritionists advise taking vitamin and mineral complexes to maintain health and improve well-being.
Efficiency
The result of losing weight depends on the individual characteristics of the person., type of diet and diet, availability 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 consume white refined rice varieties for people prone to obesity. The rice diet should not be administered to lactating and pregnant women, children under 13 years of age.
Other diet options with rice
There are various options for the rice diet for weight loss.. They are characterized by high efficiency in reducing body weight and safety in terms of maintaining health. following dietary regimens:
- Diet "5 volumes". A strict regime involves eating soaked, semi-cooked rice for 10-14 days. You are allowed to drink unsweetened herbal tea, water, and soothing herbs. You can eat vegetables, herbs, fruits, low-fat seafood, meat, and fish in limited quantities, but this will slow down the weight loss process. The peculiarity of this diet is the preparation of rice, which is soaked in water for five days with daily water changes. Possible result - 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 serving of rice is 100 g, kefir - 100-150 ml. The number of meals per day is three times. If you follow a diet for more than three days (a maximum of 10 days is allowed), boiled fresh fish, meat, poultry, fresh vegetables, fruits, quail eggs, and low-fat dairy products are introduced into the diet. The effectiveness of the diet is 3-9 kg.
- Rice and honey diet. You can lose 5-7 kg in a week.The essence of the diet: during the day, eat 500 g of brown brown rice in several servings, without adding oil, salt, or sugar. Three times a day, drink honey-lemon water prepared from 1 tsp. honey and a few drops of lemon juice.
- Rice-buckwheat diet. Practiced as an emergency method of losing weight. The first day - boiled buckwheat (1 glass), pre-soaked overnight, divided into 4-5 servings. The second day is brown rice, prepared in a similar way. Throughout the week, alternate buckwheat days with rice days. 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 lost pounds from returning, follow these recommendations::
- introduce prohibited foods into your diet in small portions, one every day, starting with cereals and ending with meat products;
- the duration of the exit should correspond to the duration of the diet option being followed (3/5/7/9/14 days);
- keep plenty of fluids;
- introduce salt and sugar into the diet gradually; it is better to reduce their consumption to a minimum;
- limit the amount of junk food, flour products, fried, smoked, fatty, sweet carbonated drinks, alcohol;
- systematically monitor your weight - if you gain weight, reduce the size of portions, eliminate light carbohydrates and high-calorie foods from your diet, and stop adding new foods to your diet.
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Reviews and results
Opinions vary about the effectiveness of the rice diet. People who managed to achieve the intended result leave positive impressions, claiming that after just a few days of the diet regimen they feel light, and upon completion of the course, they experience a reduction in body weight of 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 easy to tolerate.
Negative statements are associated with a lack of results in a short period of time, failure, non-compliance with the diet.
Elena Prudnikova, 35 years old: “I regularly cleanse my body with rice once a month. For 2-3 days I eat only unleavened rice and drink a lot of water. The result is minus 1.5-2 kg. In addition, you feel light, increase endurance and ability to work, and improve skin condition. An obvious advantage is the low cost and availability of the diet, the absence of adverse reactions and severe bouts of hunger.”.
Liliya Stopira, 29 years old: “I lost weight on a rice diet, which lasted for 9 days. Judging by the reviews on the Internet, you can get rid of 8-10 kg. I strictly followed my diet, drank a lot of water, and exercised extra. The result is 5.5 kg. This is a lot, but does not achieve the stated result. The diet is quite strict, you have to limit yourself in many ways, but the desired result was not achieved.”.
Anna Malyarova, 40 years old: “I’m skeptical about diets, but I urgently needed to lose 4-5 kg in a week. I decided to try a strict rice diet, where during the day I can only eat unleavened boiled rice. I managed to lose 2.8 kg in three days. BUT! When the diet ended, my kilograms more than returned within 5 days. Therefore, I do not recommend rice, including any other, diet for weight loss.Better sports and proper nutrition".
Conclusion
The rice diet enjoys stable popularity. Cereals cleanse the intestines of waste and toxins, remove excess fluid from the body, reduce weight, improve overall well-being, and have a positive effect on the nervous, digestive, and cardiovascular systems. However, no matter how enthusiastic reviews there are about the effectiveness of a rice-based diet, before starting the process of losing weight, you need to consult with a specialist.