How much brown rice should people eat to lose weight

The recommended daily intake of coarse rice during weight loss is 100-150 grams of raw weight, which needs to be adjusted based on basal metabolism, exercise intensity, and individual digestive ability. As a high-quality source of carbon and water, the key to controlling the amount of brown rice lies in the management of glycemic index, balanced dietary fiber intake, calculation of calorie deficit, maintenance of satiety, and nutritional balance.

1. glycemic index management:

Brown rice has a glycemic index of about 55, which belongs to low to medium GI foods. Compared to polished white rice with a GI of about 73, brown rice has a slower digestion rate and can avoid fat accumulation caused by drastic fluctuations in blood sugar. It is recommended to control the amount of brown rice in a single meal within 50 grams, with a cooked weight of about 130 grams. Pairing it with protein and vegetables can further delay sugar absorption.

2. Dietary fiber balance:

Each 100 grams of brown rice contains 3.4 grams of dietary fiber, and excessive intake may cause bloating. For those with normal gastrointestinal function, the daily weight should not exceed 200 grams. For those with sensitive gastrointestinal function, it is recommended to gradually increase from 50 grams. Excessive fiber intake may interfere with mineral absorption and should be consumed alternately with fiber sources such as potatoes and beans.

3. Calculation of heat gap:

Brown rice has a calorie content of approximately 350 kcal/100g of raw weight. Taking a daily diet of 1500 calories for women as an example, when the proportion of carbohydrates is 40%, about 150 grams of raw carbohydrates are needed. After deducting other food sources, the actual intake of brown rice is recommended to be 80-120 grams. Exercise days can increase weight by 20-30 grams, while rest days can be reduced accordingly.

4. Maintaining satiety:

Brown rice has a water absorption and expansion rate of 2.5 times, and its volume increases after cooking. It is recommended to adopt the serving of individual dishes. Each meal should be about 100g of fist size and cooked weight. It can maintain a sense of satiety for 4 hours with 30g of protein and 200g of vegetables. Increasing the frequency of chewing to 20 times per mouth can enhance the satiety signal.

3. Nutritional balance:

Brown rice contains B vitamins and minerals such as magnesium and zinc, but phytic acid may affect absorption. It is recommended to soak for 4 hours in advance to reduce phytic acid and increase iron absorption when consumed with animal protein. Long term single consumption may lead to nutritional imbalance, and can be replaced with quinoa or oats for 2 days per week.

During weight loss, it is recommended to choose a mixture of three colored brown rice, red rice, and black rice to obtain more comprehensive nutrition. When cooking, a rice water ratio of 1:1.5 can retain more nutrients. The pairing principle follows "1 serving of brown rice+2 portions of non starchy vegetables+1 portion of high-quality protein". For example, the lunch combination can be 80g of raw and heavy brown rice, about 210 calories, 150g of chicken breast, about 180 calories, 300g of broccoli, about 100 calories. Pay attention to your bowel movements, and if constipation occurs, increase your water intake to at least 2000 milliliters per day. Special groups such as diabetes patients need to adjust their intake under the guidance of doctors. Pregnant women are recommended to increase it to 150-180 grams per day to meet the needs of fetal development.