How to cook brown rice for weight loss?

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Initially, brown rice was intended for diabetics, since it does not raise the blood sugar level as white. He is considered most useful, yielding only to some varieties of wild black rice. That is why in weight loss this dietary variety is indispensable. But it must be properly cooked in order to get the maximum benefit. We offer to consider the general recommendations and the most delicious recipes of this dish.

Brown rice for weight loss

Brown or brown rice is a whole grain, covered with an inedible shell. When it is cleaned, more than half of the nutrients and vitamins are lost. Therefore, it will be correct to use a crude product for weight loss. This grain allows you not only to lose weight, but also to control weight after achieving the result.

Than useful?

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What is useful for brown rice? The use of brown rice in losing weight is hidden in its composition. This croup reduces appetite, because it has a low glycemic index. A useful product is rich in a lot of fiber. So, 30 gr. cellulose quenches your appetite and helps you lose weight. Thanks to this, dishes from a unique diet can be eaten as a garnish even in the evening.

Many diets in their diet contain this cereal, in addition, it is very fond of vegetarians, whose body requires a large charge of energy. Usually a fitness trainer who prescribe a strict dietary intake for beginners, recommend using 4-6 art. l. boiled grain before training. In addition, if you replace white grass at least half brown, you can avoid the occurrence of type 2 diabetes.

  • lowers cholesterol
  • gives satiety for a long time
  • purifies from toxins
  • normalizes the nervous system
  • has a favorable effect on the skin condition
  • reduces pressure
  • normalizes the water balance

How much can you reset?

The main question – how much can be dumped with brown rice has no exact answer. If it is a rice diet for a week, then easily go 2-5 kg. If you cook it only for breakfast or dinner every day, you can get rid of extra 2-x kg with a normal diet. You also need to take into account the age, weight and genetic data of the slimming. All the same, all the reviews say that it is quite possible to lose weight per month on 3-4 kg. And if the diet is supported by physical exercises, then for 2-3 months you can achieve the ideal forms without harming the body and starving.

How to cook properly?

Properly prepared product does not have the effect of pouring. Garnish is useful if it is cooked for a couple or just on the water. Its taste can be improved by some natural seasonings or seeds.

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It is not recommended to cook porridge by such methods:

  • deep-fried and wok;
  • with a lot of sesame oil;
  • with fried seafood;
  • with milk or cream sauces.

It is best to cook a healthy garnish on the water, around the volume of 30 min. It is recommended to wait at least an hour for a couple. It will be correct before cooking to pour the rump with water and through 2-3 h. Cook. The diet allows you to combine porridge with ground ginger, red and black pepper, dried mushrooms, oregano, basil and rosemary. You can fill it with olive oil, balsamic vinegar and lemon juice. It is enough only 1 tsp. on the 1 stack. product.

How to cook brown rice for weight loss:

  1. Take a glass of brown rice and soak in water for 2 hours.
  2. After we put the croup in a saucepan, pour 3 glasses of cold water and put it on the fire.
  3. Bring to a boil, cover the lid and reduce the fire to a minimum.
  4. Leave to languish 30 minutes, then turn off the fire and leave the porridge to “walk”.

The recipe for a dish in a multivariate

All those who lose weight are interested in the question: “How to cook brown rice for weight loss in a multivark?”. The recipe is actually very simple and the most important thing is that the rice cooked in the multivark is no less useful. It turns out friable and with a minimum amount of oil.

Consider an effective, affordable and quick recipe. It will need carrots, onions, garlic, pepper and salt. A glass of water will require a ¼ cup. cereals. First cut vegetables put on the bottom of the bowl and turn on the frying or baking mode. Warm vegetables about 5-7 min. then add the main product, spices and water. Cook it in the “Rice” mode for at least 40 min. If the multivark is not powerful, then it’s better to cook 1,5 h. To this porridge comes a mixture of stewed vegetables from pumpkin, beans, peppers and celery. These vegetables are good for the body during the period of weight loss.

Recipes with brown rice for weight loss

Do not try to lose weight solely on these grains. They do not have enough protein, which is necessary for an adult body. Many diets allow you to eat meat, but only cooked, cooked for a couple or in a multi-pair store. A very good recipe is from stewed cereal and chicken breast.

Brown rice for weight loss – recipes:

Recipe 1: Dietary porridge with chicken

Dietary porridge with chicken

Lightly brown the breast and place in a saucepan. Then fill in the 2,5 stack. water and let it boil. In the meat put 1 stack. grains and cook on low heat until half-cooked about 30 min., if the cereal is pre-soaked. After remove from heat, wrap and leave to swell for 1 h. If cooked properly, the croup should absorb water. Spices are put to taste.

Recipe 2: Salad with broccoli, boiled beef and brown rice

Salad with broccoli, boiled beef and brown rice

Useful for the body salad from boiled cereals, boiled beef and toasted broccoli. Broccoli without oil until golden brown. Combine all the ingredients (boiled brown rice, diced meat and broccoli) and season with herbs, lemon juice and sesame oil according to 1 tsp.

Brown rice with eggplant

Cook the rump in water in the ratio 1: 3 and season with a spoonful of olive oil with a pinch of salt. Dry it in a dry frying pan, sliced ​​eggplant, after add the chopped onion, carrots, green beans and 2 tomatoes. Stew for 15 minutes with the lid closed. Season with herbs and enjoy the dish.

Summing up, we can say that this product really helps to lose weight, if it is cooked correctly. Losing weight noted that the body clears itself of toxins, the skin takes a pleasant and natural look. So, Malysheva’s diet on this cereal allows to get rid of 5 kg for 2 weeks. But to lose weight properly, you need to drink plenty of water. P, because with a lack of fluid there are constipation.

All those who lose weight say that only unpolished croup will be of use. Simply peeled grains lose all useful substances during cooking. Almost all the opinions I advise preparing cereals without salt.

Therefore, when you need to lose a couple of kilograms, replace the usual rice with brown one and you can lose the hated extra pounds in a couple of weeks.

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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