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  • Writer's pictureSepi

Mastering Rice for Weight Loss: Is rice making you fat?!

Are you a rice lover on a weight loss journey? Have you ever wondered if you can still enjoy rice and shed those extra pounds? Or maybe you're torn between white rice and brown rice, unsure which one is better for weight management. In this comprehensive blog post, we're going to dive deep into the world of rice and weight loss, answering common questions and providing you with practical insights. Join me, Sepi, as I share my personal experiences, knowledge, and tips on rice, nutrition, and weight loss. Get ready to spice up your weight loss journey with a grain of wisdom and discover the ultimate rice revelation!

Does Rice Make Us Gain Weight?

The answer is not as simple as a straightforward "yes" or "no." Several factors come into play when considering the impact of rice on weight loss. Let's break it down:

  1. Type of Rice: The type of rice you choose can make a difference. Brown rice takes the lead when it comes to nutrition. It retains its outer bran and layers, which are rich in fiber, vitamins, minerals, and antioxidants. It's a nutritional powerhouse that offers benefits such as magnesium, phosphorous, selenium, and B vitamins. In addition, brown rice spikes insulin levels a lot less compared to white rice, it results in possibly less fat storage and less cravings. Vegans particularly appreciate brown rice for its nutrient density. Additionally, black rice, red rice, and wild rice are also nutritious options worth exploring.

  2. Timing & Portions: The timing and portion control of rice consumption are crucial factors. If your goal is to lose over 20 pounds and you love rice, there's no need to worry about it. There are more important things to focus on, such as cutting out sugar and bread. However, if your aim is to lose 15 pounds, paying attention to when and how much rice you eat becomes important. Adjusting your portion sizes accordingly can help you stay on track.We will talk more about timing later in this blog.

  3. Insulin Sensitivity: Our body's sensitivity to insulin, a hormone that helps regulate blood sugar levels, varies throughout the day. In general, our insulin sensitivity tends to be higher in the morning and decreases as the day progresses. This means that consuming rice earlier in the day, such as during breakfast or lunch, may result in better blood sugar control and utilization of carbohydrates.

  4. Individual Preferences: Ultimately, the timing of rice consumption should align with your personal preferences, lifestyle, and goals. Some people may find that consuming rice in the evening works well for them, while others prefer it earlier in the day. It's important to listen to your body and observe how different meal timings affect your energy levels, satiety, and overall well-being.

For those striving to reach a body fat percentage of 15% or lower, the timing and portions of rice become key. Rice can be a valuable source of carbs that aids in fat loss and muscle toning. Even during my own weight loss journey, I included 1/3 cup of rice with 3-4 of my daily meals.

Brown or White Rice:

Choosing between brown and white rice often sparks a debate. While white rice may taste better, it tends to cause a sharper spike in insulin levels and subsequent cravings. On the other hand, brown rice provides more sustained energy and keeps you feeling fuller for longer. It's a wise choice, especially if you struggle with cravings throughout the day. However, it's worth noting that white rice is widely used in Asian cultures and is known to contain fewer chemicals like arsenic. We will talk more about arsenic in the next blog!

How Much Rice to Eat while following a weight loss program:

Portion control is essential. While there's no one-size-fits-all answer, a general guideline is to make rice constitute about 25% of your plate's calorie content. For example, if you're consuming around 2000 calories per day, aiming for 50% or 1000 calories from carbs, including rice, can be a reasonable approach. Start with 1 cup of cooked brown rice with lunch and dinner, totaling approximately 420 calories. Adjust the portion size based on your hunger and satisfaction levels. Remember, gradual changes are key to sustainable progress.

Timing and Pairing with the Right Foods:

The timing of rice consumption can affect its impact on weight loss. Consuming rice before or after physical activity, such as workouts, can be beneficial. Your body is more likely to utilize the carbohydrates from rice as energy rather than storing them as fat, thanks to higher insulin sensitivity during these periods.

Additionally, the choice of accompanying foods matters. Including lean protein, such as chicken, fish, or tofu, and a generous serving of vegetables can help balance the meal and provide a wider range of nutrients. This combination offers satiety, aids digestion, and supports muscle recovery and growth.

Some individuals prefer to consume most of their carbohydrates, including rice, earlier in the day and reduce their intake in the evening. The rationale behind this approach is that our energy needs decrease as the day comes to an end, and consuming a lower-carbohydrate meal in the evening may prevent excess energy from being stored as fat.


Rice and weight loss can coexist harmoniously when approached with knowledge and balance. By choosing the right type of rice, paying attention to portion sizes, and considering timing and pairings, you can continue to enjoy rice while achieving your weight loss goals. Remember, it's not about completely eliminating foods you love but finding smart ways to incorporate them into a healthy lifestyle. So, spice up your weight loss journey with the wisdom shared in this blog post and embrace the rice revelation. Bon appétit and best of luck on your weight loss adventure!

Whether you're a rice enthusiast or someone looking to lose weight, understanding the connection between rice and weight loss is essential. Through this blog post, we've debunked common myths and unveiled truths, providing you with valuable insights and strategies to make informed choices.

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