Rice: tips, additional infos, and substitutes

me_seri

Hello.
I just found out (thanks to my lack of exposure to infos) that rice do make you fat.
Or at least contribute a lot to fat-gaining.
I am Asian and rice has been a part of my life since i started to eat solid foods.
I am on a diet now but i cannot seem to completely cut rice away from my meals.
Especially since my strict mom always cook rice and we HAVE to eat it.
I am not sure if cutting rice out would be better or not.
I hope i can get some answers😭
Tips would be good or more information about diet b/c i am new to this thing.
Thank you in advance🤗

I hope i can get some recipes that are equally full filling as rice😂

Cahgetsfit

OK - first of all, rice does not make you fat. TOO MUCH rice will - if you eat a bazillion calories worth of it. I eat rice every single day of my life and I can still lose weight when i want to. Eating rice. More than once a day.

My daughter will even eat rice for breakfast sometimes (I joke that she is Asian) and is skinny.

So - eat your rice - HOWEVER - weigh the rice and make sure that you are eating less calories in than you are expending out. Eat less, move more. YOu could technically eat ONLY RICE and nothing else, and still lose weight. But I wouldn't recommend that because it's not good for your overall health.

Don't cut out rice. Life is miserable without rice.

rheddmobile

The poster above is correct that rice will not make you gain weight more than other foods with the same calories. However, for some people rice is not very filling for the number of calories, which leads to eating more calories total. And you may be eating too large a portion of rice for your needs. Cutting back on it can be a good way to cut calories. Just eat less rice - still enough to go with the rest of the meal in a satisfying way, but not as much as you may be used to. Eating extra vegetables can help you fill up with fewer calories.

As I recall you are young and living with your parents. Can you talk to your mother about your goals and get her help in measuring and helping you reduce the calories of your meals?

acpgee

You can reduce the digestability of carbs in rice so fewer calories are absorbed by the body. Do this by cooking in water, cooling completely and then reheating. Just avoid re-heating by frying thereby adding oil calories.

https://www.healthline.com/nutrition/resistant-starch-101

See if you like "cauliflower rice" made by blitzing cauliflower in the food processor to a rice like texture. If you don't like it on its own you can stretch real rice with a half and half mixture.

Panini911

repeating what was said above for emphasis:

RICE DOES NOT MAKE YOU FAT. lots of articles and saying sin the diet works that are false.

you gain weight by eating more calories than you use up regularly over time. Just ensure the portion of rice you eat is properly weighed and logged and stay in your calorie deficit regularly over time. You can try including more substitutues if you want more bulk mixing rice and things like cauliflower rice or low cal alternatives) but only if you want more bulk.

miriculousme

I'm Asian and totally get you. In my country, you haven't eaten yet if you did not eat rice. I agree with the above posts saying that the problem is not the rice itself but the amount of rice you're eating.
I have cut down my daily intake of rice to only 2 tablespoon in each meal and add more portions of veggies to keep me full. And I never starved. Many times I even don't eat rice at all. Sometimes I substitute with starchy vegetables like potatoes or oatmeal for carbs.
I think it is a matter of shifting your habbit. You can try to reduce a bit of your portion of rice for a start.