Brown rice is a natural beauty ingredient that is very popular among women. With the use of detoxifying, exfoliating, regenerating the skin, nourishing hair and preventing the aging process. Besides, this is also a great weight loss food that you cannot ignore. This article will introduce a simple brown rice weight loss menu for women.
Brown rice (brown rice, flip rice, and mashed rice) is a whole grain type, only the outer husk is removed and the bran germ layer remains intact after the milling process. Therefore, the nutritional composition of brown rice is very diverse, including: starch, protein, fiber, fat, vitamins (B1, B2, B3, B6) and minerals (iron, zinc, magnesium, selenium, potassium, sodium, calcium).
The glycemic index of this food is much lower than white rice. According to nutrition experts, brown rice can provide a range of health benefits:
- Resistance enhancement
- AIDS digestion
- Protect the heart
- Improve memory
- Improve mood
- Regulates blood pressure
- Prevent insomnia
- Prevention of diabetes, kidney stones, cancer
- Help strengthen bones
- Inhibits the aging process
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Why should we lose weight with brown rice?
To answer this question, scientists have studied the nutritional composition of the brown rice “miracle” and discovered the unique secret of this food is:
High in fiber and low in calories
Because it retains the intact layer of bran germ, the nutritional value of brown rice is 2-3 times higher than normal rice. Despite being very low in calories, brown rice is twice as rich in fiber as white rice. The US Department of Agriculture (USDA) said that in 100g brown rice has 1.8g of fiber and 218g of calories, while white rice contains 0.4g of fiber and 242g of calories.
When passing through the intestinal tract, fiber can wash away toxins and waste that have accumulated for a long time and then excreted out by natural mechanism. From there, the stomach will be comfortable and work more efficiently and smoothly. Therefore, brown rice helps us feel full, firm and less hungry.
A study by Tufts University (Massachusetts, USA) demonstrates that the daily habit of eating brown rice can help you reduce your calorie intake significantly, equivalent to walking 30 minutes.
Brown rice is rich in alpha lipoic acid
The alpha lipoic acid content of brown rice is very high. This antioxidant plays an important role in the metabolism of fats and carbohydrates, and also hinders belly fat storage. Besides, with a quite low glycemic index, this food has the ability to slow the absorption of starch. This is also one of the factors that effectively inhibit hunger.
In addition, brown rice is also high in squalene. This nutrient helps skin smooth, bright and smooth, while regenerating cells, erasing wrinkles, crow’s feet, dark spots. Therefore, brown rice can successfully overcome some skin blemishes during weight loss.
3 types of brown rice best weight loss
Currently, there are many different types of brown rice on the market. Readers should base themselves on demand to choose the most suitable type of rice. Which is the best type of brown rice for weight loss? Here are the top 3 suggestions you should check out:
- Red brown rice has natural red color, is grown naturally, and is not sprayed with pesticides. Since the rice is used immediately after the husking, it still has its characteristic red color. Red brown rice is very suitable for people who are overweight, obese or intend to lose weight.
- Black brown rice has a dark purple hue, famous for its many healthy plant compounds, rich in fiber, low in sugar and calories. Scientists have confirmed that this is the “super food” of the world. This rice not only supports weight loss, but also has the ability to prevent cardiovascular disease and cancer.
- Brown rice has a pulpy taste, a golden brown color. This type of rice is often made into glutinous wine or cooked into rice. Brown rice is used to regulate cholesterol levels in the body, but not as nutritious as red brown rice and black brown rice.
Instructions on how to lose weight with brown rice
Brown rice is also an indispensable secret in the women’s journey to regain their toned and slender physique. However, in fact, the weight loss effect of brown rice depends largely on how you add this food to your daily diet.
- To lose weight at home safely with brown rice, women need to choose the right type of high quality whole brown rice, the outside is still covered with a thin red brown silk.
- Many people mistakenly think that eating brown rice every day can help in effective weight loss. This is true but not enough. Because if we only tolerate brown rice without combining with other foods in the diet, we will quickly decline. Therefore, use brown rice with sesame salt, green vegetables, meat, fish, eggs, milk … This is the easiest way to balance essential nutrients for the body.
- Finally, readers should build a scientific menu and a reasonable schedule and then follow in a persistent and serious way. Also, exercise regularly to support weight loss and improve health.
Consequences of improper weight loss with brown rice
In addition to the many amazing health and beauty benefits, if you lose weight in the wrong way, your readers may experience some of the following side effects:
- Brown rice is high in arsenic. When we lose weight in the wrong way for a long time, this element accumulates in the body. When they exceed the thresholds, they can lead to keratinization, skin damage, and even cancer.
- Each brand will create many different products from this type of rice such as: flour, candy, snack, bread … To save maximum production costs, it is likely that they will utilize one device to produce more product. This easily leads to the risk of cross-contamination of dangerous allergens between products. As a result, you should limit your intake of processed brown rice products.
- The phytic acid component in brown rice is an insoluble compound that prevents the body from absorbing certain micronutrients, especially minerals. If you lose weight with brown rice the wrong way, this substance will poison you.
Therefore, when losing weight with brown rice, readers should avoid buying products that have gone through many stages of processing. Instead, buy high quality brown rice from reputable stores to roast, cook rice, make tea, make noodles …
The menu to lose weight with brown rice within 7 days for women
Actually, the journey to lose weight with brown rice is not as difficult and harsh as we think. To purify the body and remove excess fat, women just need to replace white rice with brown rice in their daily meals.
Here are a simple 7-day diet brown rice diet that you cannot ignore:
Day 1
- Morning: 1 cup of brown rice porridge and 1 glass of unsweetened milk
- Lunch: 1 cup of brown rice, 1 plate of vegetables and 1 piece of steamed fish
- Afternoon: 1 ripe apple and 1 glass of roasted brown rice water
- Evening: ½ cup of brown rice and minced pumpkin meat soup
Day 2
- Morning: 1 sweet potato and 1 glass of roasted brown rice water
- Lunch: 1 cup of brown rice, steamed shrimp (less salt) and 1 cup of cabbage soup
- Afternoon: 1 banana and 1 glass of roasted brown rice water
- Evening: ½ cup of brown rice, 2 fried eggs and 1 plate of boiled vegetables
Day 3
- Morning: 1 cup of brown rice porridge and 1 glass of orange juice
- Lunch: 1 cup of brown rice and 1 plate of stir-fried pork with green beans
- Afternoon: 1 apple and 1 glass of roasted brown rice water
- Evening: 1 cup of brown rice vermicelli cooked with meat and green vegetables
4th
- Morning: 1 ripe banana and 1 glass of fresh milk without sugar
- Lunch: 1 cup of brown rice, 1 plate of stir-fried broccoli and 100g boiled chicken breast
- Afternoon: 1 sweet potato
- Evening: ½ cup brown rice, ½ cup tomato sauce and 1 plate of boiled vegetables
Day 5
- Morning: 1 omelette and 1 slice of whole wheat bread
- Lunch: 1 cup of brown rice mixed with salt, black sesame seeds and 1 cup of minced pork pumpkin soup
- Afternoon: 1 apple and 1 roasted brown rice
- Evening: 1 cup brown rice porridge and 1 glass of fresh milk without sugar
6th
- Morning: 1 sweet potato and 1 glass of roasted brown rice water
- Lunch: 1 cup of brown rice, 2 fried eggs and a plate of fried green beans
- Afternoon: 1 banana, 1 jar of unsweetened yogurt with chia seeds
- Evening: ½ cup of brown rice, 100g boiled chicken breast and 1 plate of boiled vegetables
7th
- Morning: 1 cup of brown rice porridge and 1 glass of fresh milk without sugar
- Lunch: 1 cup of brown rice, 50g of stir-fried beef, 1 cup of minced pork pumpkin soup and 1 glass of pineapple juice
- Afternoon: 1 glass of fresh milk without sugar
- Evening: 1 cup brown rice vermicelli cooked with ground meat and green vegetables
How to prepare some weight loss dishes from brown rice
If used correctly, brown rice is most effective. Not only supporting weight loss, this “super food” also contributes to nourishing the skin, regulating blood pressure, preventing blood fat, cancer, heart disease … Invite readers to refer to 8 simple processing methods of “divine” weight loss ingredients.
Brown rice
The way to cook brown rice is similar to that of regular cooking. Simply rinse the rice, add enough water and cook with the rice cooker. Women can eat without brown rice, with sesame salt or other foods (meat, fish, eggs, vegetables …). However, readers should not eat brown rice with fast food and greasy foods. Because this will reduce the effectiveness of weight loss.
Brown rice porridge with vegetables
Vegetable brown rice porridge is a delicious, nutritious and easy to make dish.
- Prepare 200g brown rice, 50g white sesame seeds, 1 carrot, 1 white radish, 100g mushrooms and just enough spices.
- Soak brown rice for 2 hours, wash it, drain
- Peel carrots and dice the seeds
- Remove the legs of the mushrooms, soak in salt water for 20 minutes, then take out and split
- Roast white sesame yellow, mix the sesame seeds with 1 teaspoon of salt and pour the mixture into the cup
- Roast brown rice for about 10 minutes
- Cook brown rice thoroughly in 1 liter of boiling water, and simmer until cooked
- Sauté white radish, carrot, mushroom with 1 teaspoon of seasoning seeds, 2 teaspoons of soy sauce for 5 minutes
- Put the two ingredients above into the brown rice porridge pot, stir and wait 3 minutes for the porridge to boil again
- Ladle porridge into bowl and enjoy
Roasted brown rice
Currently, the roasted brown rice is widely available in many supermarkets and department stores. Readers can purchase processed products to save time. However, if you are a careful person, you can easily roast at home by following these steps:
- Soak brown rice for 30 minutes in clean water
- Wash the rice thoroughly, take it out and cook it into rice
- Pour the rice onto the tray, spread it evenly, then dry in the sun for 2-3 days until the rice grains are dry evenly
- Stir brown rice in a pan evenly, add a little salt or seaweed
- When the rice is puffed up, golden yellow and fragrant, turn off the heat
- Store in a glass jar, cover and use gradually
Brown rice with sesame salt
Sesame salt brown rice is a light, frugal snack that is very effective for weight loss.
- Prepare 2 cans of brown rice and 20g of black sesame
- Soak brown rice in cool water for 3 hours
- Wash it up, add a little salt and cook the rice as usual
- Put the pan on the stove to heat, then add the black sesame seeds to roast evenly
- When black sesame smells, turn off the stove
- Wait for the sesame to cool down, and you puree it with a little salt
- Sprinkle a little sesame salt over brown rice and enjoy the results
Brown rice noodles
Perhaps weight loss followers are no stranger to brown rice vermicelli. Brown rice vermicelli are often sold dry and carefully packaged. Each time you use it, you simply cook or boil the vermicelli in boiling water. Brown rice vermicelli flavor is very frugal and easy to eat. However, to diversify the nutritional profile of your diet, you should include eggs, green vegetables and lean meat.
Brown rice flour
This is the most convenient product for busy people who want to lose weight with brown rice. Brown rice is derived from fresh brown rice grains that are roasted and pureed into a fine powder. This product usually has a characteristic reddish brown color. When drinking, readers just need to mix 1-2 teaspoons of brown rice flour in boiling water and enjoy. You should add 2 glasses of brown rice water in the mornings – every evening to regain a balanced, beautiful body.
Brown rice milk
The way to process brown rice milk for weight loss is similar to making milk from other grains.
- Prepare 1 cup of whole brown rice, 2 liters of water, 2 teaspoons of sunflower powder and 4 teaspoons of pure honey
- Cook brown rice for 2 hours until soft
- Blend the brown rice mixture just to make a liquid cream
- Add pure honey and sunflower powder, stir well
- Drink 1-2 glasses of brown rice milk / day
Brown rice tea
If you are a fan of lightness, frugality, brown rice tea is the right suggestion for you. Currently, brown rice tea is very plentiful and diverse in terms of types and prices. Readers can choose from a variety of granules or filter bags. Here are the steps to process brown rice tea at home for women:
- Prepare a large amount of brown rice
- Roast evenly until the rice is fragrant, then turn off the heat
- Cook a handful of roasted rice in 1 liter of boiling water for about 15 minutes
- Filter for water and use gradually throughout the day
Things to keep in mind when losing weight with brown rice
In the process of implementing this weight loss method, readers should note the following issues:
- In essence, brown rice is a starchy food. Therefore, people allergic to this ingredient should not consume brown rice.
- Wash the brown rice gently to avoid over-washing and vigor, which causes the rice germ layer to be accidentally washed away.
- Since brown rice is still covered by the outer bran film, when cooked, the brown rice seeds will be harder than the regular ones. Therefore, this type of rice is not suitable for the elderly, children or those with weak digestive systems.
- Before cooking, soak brown rice for 2-3 hours for a rice cooker or 15 minutes for a pressure cooker.
- Brown rice is rich in arsenic. Therefore, readers should be cautious when consuming a lot of brown rice over a long period of time, and this type of rice may not be suitable for children, pregnant women, patients with congenital heart disease.
- If not properly preserved, brown rice is susceptible to mold, causing deterioration of the rice, which in turn causes many unpredictable health consequences.
- Limit smoking, alcohol, coffee, and carbonated soft drinks, and drug use.
- Chew brown rice thoroughly to maximize the rich nutrients from this food.
- In the early days of losing weight with brown rice, if you feel tired, you can eat more fruit, sugar-free yogurt and nuts (chestnuts, hazelnuts, walnuts, almonds, pecans, macadamia, beans puff).
The above brown rice weight loss diet is indicative only. Women can flexibly adjust them to suit their own conditions. Besides using brown rice, don’t forget to build a healthy lifestyle and exercise moderation. Wish you quickly get back your slim body as you like.
