Healthy Fried Rice For Weight Loss
Published: by Siri · This post may contain affiliate links
Sharing is caring!
Fried and healthy? This loaded healthy fried rice will become your favourite if you love rice like me and are counting calories for weight loss. highly nutritious, low-fat and super filling meal you can eat for breakfast, lunch or dinner!Gluten-free and vegan options included!
My version of this healthy fried rice tastes as good as your Chinese takeout one, I promise but on a much healthier note. Fried rice often served in restaurants is surely tasty but high fat and sodium contents in it not, of course, suitable for weight loss goals. Also, they use fewer vegetables leaving your stomach empty very soon after consuming it. So skip the take out and make this real healthiest version of it in less than 30 minutes.
If you are too busy to stand and cook consider my oven-baked fried rice
This healthy fried rice is ideal for weight loss or calorie counting diets and is
- super flavourful
- less fat using minimal sesame oil
- Low on sodium levels.
- Keeps you full with fewer calories.
Being a core rice lover and an ever needy weight loss aspirant and a fan of quick-cooking, this is the god-sent recipe for me if I may say so. Can you imagine I am so crazy that I can actually finish 5 bowls of plain white rice in less than 3 minutes? No kidding, the madness is real so as my pillowy stomach right now.
Too Much White Rice May Cause Blood Sugar Levels To Spike
The glycemic index measures the effect of a meal on your blood sugar level. Anything with a glycemic index of more than 70 is considered a high-glycemic food. With a GI of 73, rice is one of these high-glycemic foods. Eating white rice daily has a harmful impact on glucose metabolism and insulin production. This, in turn, increases the chance of acquiring diabetes.
I Also Do Intermittent Fasting Along With The No Rice Diet Is It Safe
The no rice diet combined with intermittent fasting10 is probably safe for most individuals. However, intermittent fasting should be avoided by pregnant or lactating women, as well as individuals with a history of disordered eating. Before attempting intermittent fasting on the no rice diet, anyone with specific health issues, such as diabetes or heart disease, should speak with their physician.
Though some individuals may find it beneficial to combine these practices, it is important to highlight that it may not work for everyone. Fasting on the no rice diet may be too difficult for some people or they may experience adverse reactions such as overeating on non-fasting days, mood swings, and fatigue.
Keep in mind that intermittent fasting is not required for weight loss, but it can be used as a strategy for quick progress. Following a healthy, well-rounded no rice diet may be already enough to improve health by limiting carbohydrates in your diet.
Recommended Reading: Vegan Diets To Lose Weight
How To Include Rice In Your Diet For Weight Loss
If you want to lose or maintain weight, the best way to include rice is to eat it as part of a healthy, balanced diet. This means including a variety of other nutrient-rich foods, such as fruits, vegetables, lean protein, and healthy fats. Here are some ways to make sure rice is supporting your health goals:
- When cooking rice, try to make ahead and cool it before eating. This will turn the starch into resistant starch, which has a lower GI and is less likely to spike your blood sugar.
- Pair your rice with lean protein and vegetables. This will help to keep you feeling full and satisfied. You may consider eating protein and fiber first or even starting with a salad. Research shows that eating protein and fiber-rich foods can help minimize blood sugar spikes.19â
- Be mindful of portions. Keeping an eye on how much rice you eat at a meal can help you control your calorie intake and lose weight. A good rule of thumb is to fill half your plate with vegetables, a quarter with a carbohydrate like rice, and a quarter with protein.
- Choose brown rice or wild rice over white rice. Brown rice and wild rice are generally better for weight loss because they’re whole grains and higher in fiber .
- Monitor your blood sugar. Keep an eye on your personal response to rice. If you are trying to minimize spikes, tracking your personal reaction to rice and how your blood sugar responds to pairing it with other foods can help you make the best choice for your body.
How To Eat Rice On A Weight Loss Diet
Most weight loss diets restrict excess calorie consumption. Basically, in order to lose weight, you must create a calorie deficit by eating fewer calories than you are able to burn on a daily basis. This is why a number of people stay away from rice, as it packs high amounts of carbohydrates and is rich in calories. But should you eliminate it from your diet altogether? Not necessarily. Rice is also low in fat, is an easily digestible, gluten-free grain that offers a number of B vitamins as well. So you may want to re-consider banning it completely from your diet. You do need to be careful while consuming rice on a weight loss diet.
Don’t Miss: Diet Kidney Disease Stage 3
Rice Related Research Is Conflicting
In general, studies that explore the effects of whole grain versions of rice show that it has a beneficial effect on weight loss. In comparison, white rice tends to have inconsistent results.
In a study where a brown rice diet was compared with a white rice diet, the brown rice diet group had reduced weight, waist to hip circumference, BMI, and blood pressure. Brown rice was also helpful for decreasing inflammation and cardiovascular disease risk.
In another study, women were put on low-calorie meal replacements which either contained white rice or a mixture of brown and black rice. Both groups lost weight since they were restricting calories, but the group who were on the whole grain mixed rice diet lost more weight and also had improvements in antioxidant levels.
A National Health and Nutrition Examination Survey showed that both adults and children who consumed whole grains had significantly better intakes of nutrients and fiber. There was a relationship between lower body mass index and waist circumference with higher intakes of whole grains.
Takeaway: The key here is to focus on the whole grain, brown rice versions.
How Can I Eat Rice Without Gaining Weight
Eat brown rice instead of white rice. Brown rice has a higher fiber content and can be a good source of Vitamin E, folate and magnesium. It also contains selenium which helps fight off free radicals in your body. If you check the rice labels, brown rice has a much higher nutritional density as compared to its counterpart. I have been eating brown rice for a few months now and have been able to maintain my weight as well as feel fuller for a longer period of time as well. Ive read that brown rice is better for digestion as well as your overall health..
Recommended Reading: Fat Protein Efficient Diet Plan Female Free
Rice Is A Staple Food In Many Countries
Rice is a staple food in many countries that, until recently, had relatively low percentages of people with overweight or obesity. However, obesity rates have since changed worldwide, especially when you look at the effects of the epidemic on a global scale .
White rice is the predominant source of carbs in those countries. For example, Asia accounts for an estimated 90% of the rice produced in the world .
In these countries, people may consume rice with almost every meal, and it seems to protect against weight gain and high blood pressure in these populations .
In older Chinese adults, a dietary pattern high in rice and vegetables seems to help prevent weight gain, large waist circumference, and obesity .
However, this trend may be changing, as diets in these countries become influenced by the standard Western diet. As a result, the number of people with overweight or obesity has skyrocketed in many countries over the past few years .
However, there has also been an increased push for replacing white rice with whole grains like brown rice .
One study among Iranian adolescents showed that those with the highest rice intake had the greatest association with obesity and overweight. Those who ate more white rice also had the lowest scores for nutrient intake when measured with the recommended intake .
This statistic indicates that these adolescents may be consuming rice with foods that older generations did not eat, potentially leading to weight gain.
Is Brown Rice Good For Weight Loss
As mentioned earlier, you eat the entire grain when you consume brown rice. Being least processed, it is more nutritious. Brown rice has low carb content, which most dietitians prefer for people on the weight loss track.
Low-calorie brown rice burns extra fat from one’s body. Moreover, it has loads of iron, vitamins, potassium, and other vital nutrients. High fibre ensures easy digestion and smooth bowel movement. The stronger your digestive system is, the better you can maintain your body weight.
Hence, the answer to ‘is brown rice good for weight loss’ is yes!
You May Like: How To Cut Out Sugars From Your Diet
Bottom Line: Total Calories And Macros
Rice can be an excellent component of an overall healthy diet. Just make sure to focus on the whole grain source, practice portion control, emphasize added vegetables, cook and cool to increase resistant starch, and focus on low calorie additions.
Dropping excess weight comes down to burning more calories than we consume by upping activity and decreasing calories. Boost your calorie burn and up your activity game by downloading Fitbod today.
Tips For Making The Best Fried Rice
- Long grain or basmati or short-grain? my vote is to use short grain rice as basmati tends to break into pieces and also too tender to fry on high temperatures.
- Using cold rice is a must in my opinion. Rice at least one day old kept in the fridge is the best even. If you dont have any leftover rice, spread the freshly cooked in a plate evenly, allow it to cool down and keep in the fridge for at least 30 minutes. This will make the grains firmer.
- Use loads of vegetables to increase the filling power and make it an ideal healthy fried rice for your weight loss needs.
- Use a non-stick pan or a wide wok. Using non-stick pan helps as it needs less oil, but you can actually make it in a normal wok too if you are good at scraping coz we are not using much oil here to fry the egg or veggies. I wish not to direct this discussion towards the disadvantages of using nonstick cookware etc to keep up with the current context.
- Try to fry the rice and veggies in high flame as much as possible to give that smoky flavour to the dish. Also, we dont want the veggies to become mushy or even too soft, but just soft enough yet crunchy.
- I find using sesame oil gives the best taste to my egg and vegetables fried rice, it is also a good source of unsaturated fats. Whatever oil you use, try to stick to a teaspoon or two.
- Good quality freshly ground pepper and sea salt or lightly crushed rock salt. I also tried using ground white pepper but I like the crushed black pepper version.
Don’t Miss: Why Am I Gaining Weight While Dieting And Exercising
Is Brown Rice Healthier Than White Rice
Heres how brown rice and white rice stack up against each other. A cup of cooked brown rice is slightly higher in calories, as well as protein, fat and fiber. There are also some vitamin and mineral differences, with brown rice edging out white rice in B vitamins and phosphorus. These slightly higher numbers can be attributed to brown rices bran and germ content.
Although the 2020 Dietary Guidelines for Americans recommend that half of the grains we consume come from whole grains to increase our intake of fiber and other beneficial nutrients and decrease the risk of chronic conditions such as diabetes and heart disease, we do not have to exclude foods such as white rice. Plus, its not often that youre just eating white rice on its own. When white rice is paired with other nutritious foods like a healthy protein source, veggies and healthy fats the differences between white rice and brown rice are negligible.
May Control Blood Pressure
Blood pressure can be an invisible condition but have a serious impact on your overall health. It is best managed with a healthy diet and lifestyle habits. A 2008 animal study concluded that collagen extracts from chicken led to a significant decrease in blood pressure. A report by the Harvard Medical School suggests that including chicken in your diet, two servings per week can be a healthy choice in combination with other recommendations.
Recommended Reading: Low Protein Diet For Kidney Disease
Best Type Of Rice For Weight Loss
Brown rice is the best to eat if you’re trying to lose weight. They are the ideal replacement for white Rice in losing weight since they are a low-carb diet with fewer calories and supply essential nutrients.
The general rule of the thumb says that unprocessed Rice is ideal for a weight loss diet. You can choose between brown Rice, wild Rice, black Rice, and Red Rice.
The size of the grain is also equally important. Long grain is better for weight loss than short and medium grain since the former is not sweet and is less starchy.
What You Can Eat And What You Cant
The plan is quite restrictive. It includes fresh fruits and vegetables, whole grains, low-salt beans, and other lean protein.
Every day, you get servings of starch, nonfat dairy, fruits, and vegetables.
The diet has three phases, and the first phase allows only 800 calories per day. Calories gradually rise to 1,200 per day.
Alcohol is off-limits.
Don’t Miss: Foods Allowed On Mediterranean Diet
Is White Rice Best For Weight Loss
White rice is not the best choice when youre trying to lose weight. Since white rice is a refined grain, it is easily digested and absorbed, leading to blood sugar peaks and valleys. Elevated blood sugar can cause increased insulin levels, a hormone that increases fat storage. When blood sugar dips, it causes low energy and more simple carb cravings, making it difficult to control calorie intake.
When the fiber is removed from whole grain rice, it also makes it less satisfying. Studies have shown that fiber intake is associated with lower body weight. This is partially because fiber can make us feel more full and increase the amount of time we chew, therefore signalling to our brains when weve had enough.
Level Of Effort: High
Youre going to cut way down on calories, salt, fat, and sugar all at once. The Rice Diet got its start as an inpatient way for clinics to help treat diabetes and hypertension. If youre on a very low-calorie diet of 1,200 calories or less, you should be monitored by a health professional.
Limitations: All the food groups are fair game, but portion sizes count. High-fiber foods like fruits, vegetables, beans, and grains should help you fill up.
The food on the plan doesnt give you enough calcium and vitamin D, so you will need supplements. Also, the plan provides much less protein than whats recommended for healthy people. If you have a medical condition, check with your doctor before starting this diet.
Cooking and shopping: The recommended foods arent costly and are available at any grocery store. But the recipes included in The Rice Diet Solution do take time to cook and prep.
Packaged foods or meals: No.
In-person meetings: No.
Don’t Miss: Heart Healthy Diet Meal Plan
Eat Rice To Prevent Obesity Says Study Choose From These 4 Varieties To Lose Weight
Lets Agree. We Indians love rice, it is our staple and we take pride in our delicious, earthy and aromatic rice-based dishes. It is not just in India, rice is that quintessential food in many South East Asian countries and it is the backbone of our agrarian society, helping the economy to flourish.
And if you are on a weight loss program and were asked to stop eating rice, dont lose heart. According to a recent study presented at the European Congress On Obesity in Glasgow, UK, obesity levels are substantially lower in countries that consume high amounts of rice , even as countries with lesser intake of rice record higher obesity levels.
Speaking at the Congress, Professor Tomoko Imai from Doshisha Women’s College of Liberal Arts, Kyoto, Japan who led the research said, Given the rising levels of obesity worldwide, eating more rice should be recommended to protect against obesity even in western countries.
Well, this study gave us some hope that we are eating right. But do you know that there are more than 40,000 types of rice varieties and all these are divided under 2 two major subspecies.
In this article, we will tell you 4 popular varieties of rice that not only satisfy your craving for carbs but also help you in losing weight.
Benefit Of Rice For Fitness
If youre trying to build or maintain muscle mass as you lose weight, its important to properly fuel your killer workouts.
Rice can be a good pre-workout option since its low in fat and high in easily digestible carbohydrates. It also contains a lot of B vitamins which are essential for cell function and energy metabolism. B vitamins help convert energy from food into fuel and also help transport oxygen to the cells that need it most. Carbohydrates will help improve recovery time and boost strength.
When it comes to eating before a workout, if you have less than an hour before you get moving, aim to have a simple carb such as white rice or corn, or a banana. This can be helpful for quick fuel before trying to build muscle or go for intense cardio such as high-intensity interval training .
If you have more than two to three hours before a workout, you can have a more complex carb such as brown rice. Pair this with a protein and it can help give nutrition for sustained energy, boosted performance, and preserved muscle mass. For instance, brown rice with a scrambled egg.
Learn more about exercises that can help you scorch through some serious calories: How to Workout Twice a Day For Weight Loss
Recommended Reading: Foods For Low Residue Diet