Brown Rice for Weight Loss Evidence Based & Backed By Nutritionists?

Rice is the staple food and the crop grown almost all over the world. There are many different varieties of rice grown including white rice black rice basmati rice sticky rice etc. Not all the varieties have the same nutritive value. Among these varieties brown rice benefits are due to how it is prepared. It has low calories compared to white rice or any other variety of rice which is why dieticians recommend brown rice for weight loss.

Brown Rice for Weight Loss.

Serve the rice with green vegetables, some chicken or meat. Many studies prove that eating whole grains such as brown rice on a daily basis and avoiding white rice completely will see a great impact on weight loss.

The benefits of brown rice are such that it also lessens the amount of fat in the blood. The compound lignans present in the body helps to remove the extra fats in the circulatory system. This will further help to reduce the chance of having heart disease. If someone is suffering from diabetes, it is highly recommended to start consuming brown rice because diabetes leads to a lot of weight gain.

So brown rice is a popular and versatile grain and you can add it to any meal whether it is breakfast, lunch or dinner. It is tasty and a healthy alternative to most of the food. Brown rice also helps in the proper functioning of the thyroid which is very important in weight loss. Therefore start taking brown rice to lose weight.

Brown Rice Recipes for Weight Loss.

Brown rice takes a longer time to cook than white rice. You need to follow a few steps in cooking brown rice as it is slightly different from cooking white rice. However.

There is no special recipe to cook but you can prefer boiled rice over the once cooked with spices and the likes. Here, you can find the simplest method or brown rice recipes for weight loss.

·         Wash out and strain your rice twice or thrice to eliminate the dust or particles and extra starch present in it. Do not rub the rice while washing. Just strain the extra water.

·         After completing washing, take a vessel and add 1½  cup of water for each cup of brown rice.

·         Let the water boil in high heat.

·         Once the water boils add rice and cook it in low heat with a covered vessel.

·         Simmer the rice for at least 30 minutes in lower heat.

·         Keep steam the rice for more than 5 minutes before it is completely dried.

This is the easiest method of cooking brown rice. The only difference from that of white rice is that you will have to be attentive to the amount of water you are adding. Since you can strain the water while cooking white rice, brown rice needs to absorb them completely.

Also Read: Why Should You Use Fermented Rice Water For Hair Benefits & Uses

How to Eat Brown Rice for Weight Loss: Calorie Count.

If you consume 200 calories per day you are almost filled up. However, if you want to compare 1 cup of white rice with one cup of brown rice, you will find that white rice has almost 240 or above calories while one cup of brown rice approx has 220 calories. This is a rough calculation that can give you an overall idea of how brown rice benefits for weight loss.

Brown rice is very popular for its nutritive value and for weight loss. If you are overweight and want to reduce it then consuming brown rice every day brings you closure to fulfil your dream. Brown rice is known as a glycemic index which refers to how fast or how much a particular food will raise a person’s blood sugar level after completing the food.

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7 Day Diet Plan for Weight Loss?

If there's a breakfast burrito and chips and guac included you know it's going to be good.

Just in case you need to hear this You don't need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier Great. Just know that body size isn't the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.

But if you want to make some healthy changes to your diet or if you want to lose some weight, committing to a diet plan can really help.

To help you get started, Cheryl Forberg, R.D., designed this seven-day diet plan for weight loss. With this easy-to-follow plan, you're sure to feel refreshed and lose weight if you want to! in no time. (Want a longer plan? Try the 30-Day Clean-ish Eating Challenge.

7 Day Diet Plan for Weight Loss

This is not a deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here.) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body make sure you're getting the recommended amount of physical activity from the Centers for Disease Control and Prevention that's 150 minutes of moderate intensity physical activity and two days of muscle strengthening activity FYI.

Monday

Breakfast:

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes.
• 1 slice whole-grain toast.
• 1/2 cup blueberries.
• 1 cup skim milk.

Snack:

• 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries.

Lunch:

• Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack:

• 2 tablespoons hummus and 6 baby carrots.

Dinner:

• 4 ounces grilled salmon.
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil. balsamic vinegar, and grated Parmesan.
• 1/2 cup diced cantaloupe topped with.

• 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts.

• TuesdayBreakfast:

  • 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk.
  • 2 links country-style turkey sausage.
  • 1 cup blueberries.

  Snack:

  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans.

  Snack:

  • 1/2 cup fat-free cottage cheese with 1/2 cup salsa.

  Dinner:

  • 1 turkey burger.
  • 3/4 cup roasted cauliflower and broccoli florets.
  • 3/4 cup brown rice.
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette.

  Wednesday

  Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa.
  • • Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese.
    • 1/2 cup diced watermelon.

    Snack:

    • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts.

    Lunch:

    • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing.
    • 1 medium nectarine.
    • 1 cup skim milk.

    Snack:

    • 1 fat-free mozzarella string cheese stick.
    • 1 medium orange.

    Dinner:

    • 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic.
    • 1 medium artichoke, steamed.
    • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing.

    Thursday

    Breakfast:

  • • 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread.
    • 1 wedge honeydew.
    • 1 cup skim milk.
    • 2 slices Canadian bacon.

     

    Snack:

    • Yogurt parfait made with 1 cup low-fat vanilla yogurt 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola.

    Lunch:

    • Wrap made with 4 ounces thinly sliced lean roast beef, 1 6 inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard.
    • 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing.

    Snack:

    • 8 baked corn chips with 2 tablespoons guacamole.

    Dinner:

    • 4 ounces grilled halibut.
    • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans.
    • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette.
    • 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt.
    • 1 tablespoon chopped pecans and dash cinnamon.

    Friday

    Breakfast:

    • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar and 1 teaspoon fresh cilantro.
    • 1 cup mixed melon.

     

    Snack:

    • 3 ounces sliced lean ham.
    • 1 medium apple.

    Lunch:

    • Turkey burger or veggie burger.
    • Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing.
    • 1 cup skim milk.

    Snack:

    • 1 fat-free mozzarella string cheese stick.
    • 1 cup red grapes.

    Dinner:

    • 5 ounces grilled wild salmon.
    • 1/2 cup brown or wild rice.
    • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing.
    • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear.

    Saturday

    Breakfast:

    • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries.
    • 1 small bran muffin.
    • 1 cup skim milk.

    Snack:

    • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear.

    Lunch:

    • 4 ounces sliced turkey breast.
    • Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing.
    • 1 medium orange.

    Snack:

    • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries Psst: Here are more weight loss smoothie ideas.

    Dinner:

    • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning.
    • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese.
    • 1 cup steamed green beans with 1 tablespoon slivered almonds.

    Sunday

    Breakfast:

    • 2 slices Canadian bacon.
    • 1 whole-grain toaster waffle with sugar-free fruit spread.
    • 3/4 cup berries.
    • 1 cup skim milk.

    Snack:

    • 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds.

     

    Lunch:

    • Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons. low-fat vinaigrette.
    • 1 apple.
    • 1 cup skim milk.

    Snack:

    • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
    • 1/4 cup blueberries.

    Dinner:

    • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli and bell pepper.
    • 1/2 cup brown rice.
    • 5 medium tomato slices with 1 teaspoon each chopped ginger chopped cilantro, light soy sauce, and rice wine vinegar.

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Losing Weight Loss

 

Achieving healthy weight loss isn’t about a “diet” or “program” but a lifestyle with healthy eating patterns, regular physical activity, and stress management. Medications taken for other conditions may also make it harder to lose weight. If you are concerned about your weight or have questions about your medications, talk with your health care provider.

When you’re trying to lose weight, it’s natural to want it to happen very quickly. But people with gradual and steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off.

Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help maintain health over the long term.

Losing weight isn’t easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health. Before starting on the guide, it’s important to approach the changes with self-compassion and to understand your readiness and motivation. Creating a supportive environment, both physically and with the people in your life, can help you achieve your goals.

Even modest weight loss can mean big benefits

Even a modest weight loss of 5% to 10% of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example if you weigh 200 pounds, a 5% weight loss is 10 pounds bringing your weight down to 190 pounds. While this weight may still be in the “overweight or obesity” range, this modest weight loss can decrease your risk for chronic diseases related to obesity.

So even if the overall goal seems large see it as a journey rather than a final destination You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits can help you maintain your weight loss over time.

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6 Day Flat belly diet The Perfect Weight Loss Tips

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly, So pull up your socks for getting that flat stomach really fast, by following these simple food rules: 1) Chuck that C.R.A.P. out of your body, Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat. 2) Treat yourself, You are already doing good by resisting unnecessary food cravings but a mere treating won’t do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism. 3) Go for fish-oil supplements, Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly. 4) Never skip breakfast, We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires. 5) Avoid eating after 8pm, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest. 8 Food Swaps that will flatten your belly in a week, Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own. 1) Say bye-bye to fizzy drinks, When we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices. 2) Ditch raw vegetables, Vegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it's better to have steamed veggies instead of eating them raw. It’ll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down. 3) Cut the salt, Water retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own. 4) Probiotic yogurt, Bacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion. 5) Drink more fluids, Fluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks. 6) Avoid the gum, Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time. 7) Chuck the carbs, Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored. 8) Eat your fiber, Fiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn't far. Food Plan, Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared. Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach Mid-morning snack: 100g chicken with ½ red pepper, sliced Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced Dinner: 100g grilled chicken breast with steamed broccoli Breakfast: Baked chicken breast with a handful of stir-fried kale Mid-morning snack: 100g turkey breast and ½ green pepper, sliced Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli Dinner: One salmon steak with chopped dill and steamed green beans Breakfast: 100g smoked salmon, plus spinach Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil Mid-afternoon snack: 100g turkey slices with ¼ avocado Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil Mid-afternoon snack: 100g chicken breast with ½ grilled courgette Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil Mid-afternoon snack: 100g turkey breast with five almonds Dinner: 100g chicken breast with steamed broccoli Breakfast: One grilled haddock fillet with roasted peppers and courgettes Mid-morning snack: 100g chicken with one tomato, sliced Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil Mid-afternoon snack: 100g chicken with five pecan nuts Dinner: 150g-200g steak served with steamed green beans and broccoli Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach Mid-morning snack: 100g turkey with five Brazil nuts Lunch: 150g chicken breast with steamed asparagus and green salad Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli

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This Coconut And Turmeric Anti Ageing Drink Is A Recipe For Healthy Skin.

This anti-ageing drink recipe contains banana. Pineapple. Flaxseeds. coconut milk. coconut oil. Ginger. cinnamon and turmeric.

Just like the rest of our body parts, the skin also requires certain essential nutrients to maintain it in good health. This biggest of our body organs is tough but is still susceptible to the excesses of the outside environment, as well as the changes that occur inside our bodies. But since we can only control our external environments to a certain extent, it is important to ensure that our internal environment is healthy and happy. Hormonal ups and downs, deficiency of certain essential dietary components etc. may wreak havoc on the skin. So while you spend thousands of bucks on buying expensive cosmetics to look good on the outside, you may also benefit from spending some time to ensure a healthy diet for your skin as well.

Nutrients For Healthy Skin.

Some nutrients that have been known to promote skin health include antioxidants, omega-3 and -6 fatty acids and, vitamins E and C. Antioxidants are found in a number of plant-based foods like fruits and vegetables, as well as spices and herbs. These usually also contain the essential vitamins important for maintaining a healthy skin. Meanwhile, fatty acids are found in seeds and nuts, as well as fatty fish. Vitamin C helps in synthesis of collagen, while vitamin E is important for protecting the skin from the Sun and UV damage. Antioxidants fight inflammation, which reflects on the outside in the form of a blemish and acne-free skin. We have a recipe for you that combines all these nutrients in one delicious drink.

Also Read: Skincare Tips: The One Diet Tip That Bollywood Divas Swear By For Gorgeous Skin.

Anti-Ageing Coconut And Turmeric Drink Recipe.

This recipe contains banana, pineapple, flaxseeds, coconut milk, coconut oil, ginger, cinnamon and turmeric. This drink can be a powerful addition to your diet if you are looking to improve the health of your skin. The coconut oil and milk are sources of healthy fats and important vitamins, and the shiny flaxseeds give you a dose of omega fatty acids. Ginger and turmeric are both root spices that are said to have anti-ageing benefits by improving skin elasticity and fighting inflammation.

Also Read: Skincare Tips: 5 Delicious Vitamin C-Rich Drink Recipes For Happy And Healthy Skin.

Here's how to make this drink.

1. Chop the banana and pineapple.
2. Place them in a bowl and add flaxseeds, grated ginger, coconut oil, cinnamon powder, turmeric powder and flaxseeds to the fruits.
3. Add coconut milk and use a hand-held blender to blend all the ingredients together.
4. You may add a little honey to sweeten the drink more if you like.
Click here for the full recipe and details of ingredients. 
It's important to stay hydrated and wash your face after a day out in the Sun to ensure a healthy and clear skin.

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