What is the amount of brown rice for weight loss

The recommended amount of brown rice during weight loss is 50-100 grams of raw weight per meal, and the specific intake should be adjusted based on basal metabolism, exercise intensity, and overall dietary structure.

1. Basic metabolism:

Brown rice belongs to the low glycemic index staple food, but its calorie content is similar to that of polished rice, about 350 kcal/100g of raw weight. It is recommended to use a body fat scale or formula to calculate the total daily consumption and control the carbon to water ratio between 40% and 50%. For example, a 60 kilogram lightweight female needs about 1200-1500 calories per day, and consuming 50 grams of brown rice per meal can provide 175 calories.

2. Exercise intensity:

Within 2 hours after aerobic exercise, 20-30 grams of brown rice can be added to supplement muscle glycogen, and strength trainers need 4-6 grams of carbohydrates per kilogram of body weight. However, sedentary individuals should limit their intake to less than 50 grams to prevent excess carbohydrates from being converted into fat storage.

3. Blood glucose response:

The dietary fiber of brown rice can delay the absorption of sugar, but diabetes patients still need to monitor the postprandial blood glucose. It is recommended to pair with 30 grams or more of protein such as chicken breast and 200 grams of green leafy vegetables to make blood sugar fluctuations smoother.

4. Cooking method:

Soaking for more than 4 hours in advance can reduce the impact of phytic acid on mineral absorption. Cooking with a 1:1.5 rice water ratio pressure cooker increases the content of gamma aminobutyric acid by 50% compared to cooking with an electric rice cooker, which helps to suppress appetite.

5. Alternative solution:

For those with gastrointestinal sensitivity, they can choose sprouted brown rice or mixed grains such as oats and quinoa, with the same total amount per meal. It is recommended to supplement vitamin B12 if consumed continuously for more than 2 weeks, as the content in brown rice is insufficient.

Brown rice, as a high-quality source of carbohydrates, needs to be accompanied by a full day dietary plan. It is recommended to pair breakfast with eggs and milk to increase the protein content, use lunch as the main carbohydrate intake period, and reduce dinner to less than 30 grams. Pay attention to bowel movements, and if there is bloating, temporarily replace it with low fiber staple foods such as pumpkin. Long term consumption of a single staple food may lead to nutritional imbalance, so it is recommended to switch to potato or whole wheat pasta for 2 days a week. Add 5 grams of chia seeds to the brown rice that is replenished promptly after exercise to enhance satiety. Special groups such as pregnant women need to adjust their dosage under the guidance of a nutritionist.