Why does eating brown rice for fitness make you gain a lot of weight

Weight gain after eating brown rice for fitness is usually related to excessive intake or improper pairing. Brown rice itself is a healthy staple food with a low glycemic index, but incorrect consumption can lead to excess calories. Although brown rice is rich in dietary fiber and B vitamins, its carbohydrate content is similar to that of polished rice. Some fitness enthusiasts mistakenly believe that brown rice can be consumed in unlimited quantities, but in reality, every 100 grams of brown rice contains about 350 calories. If consumed in large quantities during insufficient exercise, excess carbohydrates will be converted into fat storage. After exercising, muscle glycogen supplementation requires about 1-2 grams of carbohydrates per kilogram of body weight, and exceeding this amount can easily result in calorie surplus.

Brown rice has a water absorption and swelling rate of up to 300%, and its volume increases after cooking, which can lead to delayed satiety. Some people mistakenly judge the satiety signal and add food, resulting in actual intake exceeding metabolic needs. When paired with high-fat ingredients such as Braised pork belly and fried food, the overall heat density is significantly increased. People with weak gastrointestinal function may have digestive and absorption disorders, and incompletely decomposed brown rice fiber may ferment and produce gas in the intestines, causing temporary weight gain illusion.

It is recommended to limit brown rice to fist sized portions per meal during exercise, and pair it with low-fat and high protein foods such as chicken breast and broccoli. Supplementing with an appropriate amount of brown rice within 2 hours after exercise can help restore muscle glycogen, but it is necessary to avoid excessive intake 3 hours before bedtime. Regularly monitoring changes in body fat percentage is more valuable as a reference than simply focusing on weight. If necessary, consult a nutritionist to adjust the carbon water ratio.