How many grams of brown rice can I eat in one meal for weight loss

During weight loss, it is recommended to consume 50-100 grams of raw rice per meal. The specific intake should be adjusted based on individual basal metabolism, exercise intensity, and daily carbon and water allocation. The main influencing factors include body weight, blood glucose response, dietary fiber tolerance, calories from other side dishes, and weight loss stage goals.

1. Weight base:

It is recommended for people weighing less than 60 kilograms to consume 50-70 grams of raw brown rice and about 130-180 grams of cooked rice at a time; Individuals weighing over 80 kilograms can increase their birth weight to 80-100 grams. Those who are generally overweight and have a higher muscle content have a relatively greater demand for carbohydrates, but they need to balance their plates with protein and vegetables.

2. Blood glucose response:

Although the GI value of brown rice is 55 lower than that of white rice, it is still recommended to control it within 50 grams of raw weight for people with diabetes or insulin resistance. Pairing with 20 grams or more of dietary fiber such as broccoli and mushrooms can delay sugar absorption and avoid fat accumulation caused by severe postprandial blood sugar fluctuations.

3. Fiber tolerance:

Brown rice contains 3.4 grams/100 grams of insoluble fiber, and those with gastrointestinal sensitivity who consume more than 80 grams at a time are prone to bloating. It is recommended to gradually increase from 30 grams, while drinking 300 milliliters of warm water to promote fiber expansion and avoid intestinal stress reactions affecting nutrient absorption.

4. Food heat:

If it is used with high-fat dishes such as Braised pork belly, the amount of brown rice needs to be reduced by 20% -30%. The ideal weight loss plate should follow the 211 rule: 2 fists of vegetables+1 fist of protein+1 fist of staple food, with brown rice as the staple portion weighing about 150 grams.

5. Weight loss stage:

During the rapid weight loss period, the daily carbohydrates should be controlled at 2-3 grams per kilogram of body weight. Assuming a 60 kilogram female is allocated 120 grams of carbohydrates per day, 40 grams of raw weight can be taken for each of the three meals of brown rice. During the platform period, the carbon water cycle method can be used, with high-intensity training days increasing to 80 grams and rest days decreasing to 30 grams.

As a high-quality slow carbon, germinated brown rice should be given priority. The gamma aminobutyric acid content of germinated brown rice should be increased by three times, and soaking for 4 hours in advance during cooking can shorten the cooking time. Pairing with 10 grams of chia seeds can increase dietary fiber intake to 4.3 grams per meal, prolonging satiety for up to 5 hours. Pay attention to observing bowel movements. If constipation occurs, reduce the intake by 5-10 grams and increase aerobic exercise for 30 minutes to promote intestinal peristalsis. Special populations such as gastric ulcer patients are recommended to switch to low fiber grains such as millet. During the postoperative recovery period, it is necessary to consult a nutritionist to customize the exact amount.