How much is suitable for a meal of brown rice to lose weight

During the weight loss period, it is recommended to control the raw weight of each meal of rough rice at 50-100 grams. The specific intake should be adjusted based on individual basal metabolism, exercise intensity, and daily carbon and water allocation.

1. Basal metabolism:

The basal metabolic rate determines daily calorie requirements, with adult females requiring approximately 1200-1500 calories per day and males requiring 1500-1800 calories per day. Rough rice contains about 350 calories per 100 grams, and it is recommended for weight loss enthusiasts to have a carbon to water ratio of 40% -50%. A single meal of 50 grams of brown rice can provide about 175 calories, accounting for 1/4 to 1/3 of daily carbon and water needs.

2. Exercise consumption:

High intensity exercise can be appropriately increased to 80-100 grams, and a lower limit of 50 grams is recommended for sedentary office workers. 60 minutes of aerobic exercise consumes about 300-400 calories, and an additional 20-30 grams of rough rice, about 70-105 calories, are needed to maintain blood sugar stability. 3. Blood glucose response: The glycemic index (GI) of brown rice is 55, which is lower than that of white rice, but excessive intake may still stimulate insulin secretion. Suggest pairing with 15 grams of dietary fiber, such as 200 grams of green leafy vegetables, to slow down sugar absorption and stabilize blood sugar fluctuations.

4. Full time:

Boil 50 grams of brown rice to about 130 grams, with a volume equivalent to 2/3 of a small bowl. The dietary fiber preserved in its outer layer swells when it comes into contact with water, and the feeling of fullness can last for 3-4 hours, meeting the requirement for a meal interval.

5. Balanced nutrition:

should be paired with high-quality protein such as 100g chicken breast and 5ml of healthy fat olive oil. Brown rice contains nutrients such as vitamin B1 and magnesium, but excessive intake may affect iron and zinc absorption. The daily total should not exceed 200 grams.

The actual operation can first use a kitchen scale to measure 50 grams of raw brown rice, and after cooking, observe the volume to establish a visual standard. On exercise days, 10-20 grams can be added, and during the plateau period, the amount can be appropriately reduced and replaced with quinoa or sweet potatoes. Note that brown rice should be soaked for 2 hours in advance to reduce phytic acid, and paired with lemon juice or vinegar to enhance mineral absorption. Long term consumption of a single staple food may lead to nutritional imbalance. It is recommended to replace it with whole grains such as oats and buckwheat 2-3 times a week. If discomfort such as bloating occurs, it can be reduced to 30 grams and eaten in portions.