Fitness trainer says she enjoyed basic meals yet lost 18 kilos: ‘I ate rice every day'
This is what helped her.
*I controlled and measured my rice portion
I kept a measuring bowl (approx. 120-150 g) always to roughly measure cooked rice.
*I filled half my plate with fibre
Salad and + any green sabji of my choice, or just salad if no time to cook any sabji.
*I added at least 1 source of protein to my plate –
Paneer / dal / beans / chickpeas / soya / eggs on my plate
*Added some probiotics
Curd, buttermilk, or sugar-free lassi to improve digestion and to feel full too.
*Added some crunch to the plate for taste
Roasted dal papad is hardly under 50 cal. But it made my food taste better, and I felt satisfied, continued Jain.
Is it doable?
Dt. Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, agreed that rice itself is not the enemy. 'How much you eat and what you pair it with matters. When eaten mindfully, as part of a balanced meal, rice can support your weight and fat loss goals. It all comes down to portion control and smart meal composition,' said Shaikh.
What should one keep in mind while including rice in a weight-loss plan?
Portion is key. According to Shaikh, one should stick to about 120 to 150 grams of cooked rice per meal. 'Combine it with fibre-rich vegetables, filling half your plate, a good protein source like dal, paneer, beans, or eggs, and a probiotic such as curd or buttermilk. These additions slow down digestion, help manage blood sugar spikes, and keep you feeling full longer,' said Shaikh.
Is this approach suitable for everyone?
For most healthy adults, yes, asserted Shaikh. Rice can be part of a daily diet, even if you want to lose fat. However, those with diabetes or PCOS should pay attention to how their body reacts to rice. They might benefit from smaller amounts or pairing it with extra fibre and protein, said Shaikh. 'Brown or hand-pounded rice is a good alternative too,' said Shaikh.
What else should one consider while enjoying rice daily?
Mindful eating is essential. Avoid pairing rice only with starchy or fried sides. 'Add some crunch, like roasted papad, to satisfy your cravings without adding too many calories. Stay hydrated and remember to maintain a regular physical activity routine. Your overall calorie intake and lifestyle choices matter more than just one ingredient,' said Shaikh.
A post shared by Ambika Jain | Fitness Trainer | Dietician | Online Weight loss (@fitwithambika)
The expert emphasised that one need not 'cut out rice to lose weight'. 'You just need to balance your plate and your habits. A happy mind digests food better than a guilty one,' said Shaikh.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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