What to eat instead of rice to lose weight effectively and scientifically

What to eat instead of rice to lose weight effectively and scientifically

Although rice is a popular food with low cost, creating a feeling of fullness for a long time, it contains a high amount of starch, which is not suitable for those who are losing weight. Therefore, what to eat instead of rice to lose weight is a matter of concern for many people, especially those who are on a diet.

What to eat instead of rice to lose weight? This is a problem that many people wonder when they want to lose weight without having to eat too much rice. Currently, you can replace rice with other foods that help you lose weight, but still provide enough nutrients for good health.

What to eat instead of rice to lose weight

1. Barley

One of the good substitutes for rice in the main meal is barley. This is a popular cereal that people can buy as whole grains, flakes, or powders. In addition, barley is closely related to wheat and rye.

Barley

Barley has the same amount of calories as white rice. Moreover, it is richer in protein and fiber than white rice. At the same time, barley has more than 30 nutrients, including phytosterols, tocol, beta-glucan and minerals, which help prevent diseases such as gout, cancer, etc. In addition, barley also helps to reduce blood levels. cholesterol in the body.

In 100 grams of whole grain barley contains:

- 354 calories.
- More than 10g of protein.
- 77g of carbohydrates.
- 14.6g total fiber.

2. Broccoli

If you wonder what to eat instead of rice to lose weight, broccoli is a suitable choice. Broccoli contains a lot of Vitamin C to help you lose weight, improve immunity, anti-inflammatory, antioxidant and effectively prevent cancer.

Broccoli

Cooking broccoli is similar to mashed cauliflower. You can use a food processor to chop them up, mash them, and then cook them with a little oil.

In a 100g broccoli contains:

29 calories.
3.5 grams of protein.
Almost 5 grams of carbohydrates.
3.5 grams of fiber.
92.5 milligrams (mg) of vitamin C.
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3. What to eat instead of rice to lose weight – Cabbage puree

Cabbage is another cruciferous vegetable that people can use as a substitute for rice. You can prepare cabbage by shredding it with a food processor or by hand.

Cabbage puree

This vegetable contains few calories but is rich in vitamins and minerals such as calcium, vitamin C, vitamin K, vitamin E, etc. Good for bone and joint health, supports the treatment of liver and pancreas problems, etc. In 100g Cabbage contains:

- 25 calories.
- 1.28 grams of protein.
- 5.8 grams of carbohydrates.
- 2.5 grams of fiber.

4. Orzo Wheat

Orzo is a type of pasta (pasta) similar in size and shape to rice. It is high in protein and fiber that improves digestion, softens stools, and is good for health. A 100g serving of Orzo contains:

- 375 calories.
- 12.5 grams of protein.
- Nearly 79 grams of carbohydrates.
- 3.6 grams of total fiber.

Orzo Wheat

5. What to eat instead of rice to lose weight – Farro

Farro is a traditional whole-wheat with a chewy texture and rich, barley-like flavor. Because Farro is high in protein, it is a valuable supplement for those following vegan and vegetarian diets.

However, you should combine farro with many types of beans such as: green beans, black beans, ... to ensure that you provide all the most necessary amino acids for the body.

Farro

A 100g serving of farro contains:

- 311 calories.
- More than 13 grams of protein.
- Nearly 67 grams of carbohydrates.
- 6.7 grams of fiber.

6. Potatoes

What to eat to replace rice to help lose weight? Potatoes are a familiar but effective choice for you. Potatoes contain many nutrients that not only help with weight loss, but also support:

- Antioxidant.
- Anti-inflammatory.
- Prevent cancer.
- Lowers cholesterol.
- Balance blood sugar.

Potatoes

People can process potatoes in many different ways such as: mashed, boiled, baked, etc. In 100g of potatoes contains:

- 74 calories.
- 2g of protein.
- 17.6g of carbohydrates.
- 1.4g total fiber.

7. What to eat instead of rice to lose weight – Sweet potatoes

Sweet potatoes are also a perfect substitute for rice in meals. Sweet potatoes contain many nutrients, minerals and are especially rich in fiber. It not only helps to lose weight effectively, but also helps prevent cancer and cardiovascular diseases.

Sweet potatoes

In 100g sweet potato contains:

- 86 calories.
- Nearly 1.6 grams of protein.
- 20 grams of carbohydrates.
- 3 grams of fiber.

With the above information, we have solved to help you find the answer to the question of what to eat instead of rice to lose weight? In addition to choosing alternative foods, do not forget to exercise and have a scientific lifestyle to help improve weight more effectively.

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Hope through the article above you have a better understanding of What to eat instead of rice to lose weight effectively and scientifically as well as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Diet And Weight Loss !

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