Will eating only rice make you fat?

The biggest rumor about weight loss is that rice is too high in calories, so people who want to lose weight must not eat rice. However, some people will say that as long as you eat some rice during the weight loss period, you will not gain weight, and it will help with weight loss and increase the feeling of fullness. So everyone is always confused about whether they should eat it or not. Let’s first take a look at the calories in grains, and then you will know what you should eat during the weight loss period?

Does eating rice really make you fat?

The most important principle that causes obesity is that the calories you eat are more than the calories you burn. In addition to carbohydrates, rice also contains some protein and very low fat content, so it is low in calories.

Unrefined grains such as brown rice, germ rice, whole grain rice, rice with nuts and seeds, etc., are also rich in dietary fiber, vitamins, minerals, and phytochemicals such as isoflavones. Eating a moderate amount of rice will not cause obesity. A diet high in oil and sugar is likely to cause obesity.

Let’s look at the heat first

The calories in rice are not high.

Cooked rice: 116 kcal/100 g

In contrast:

Chocolate: 589 calories/100 grams

Cake: 374 kcal/100 g

Braised pork: 358 kcal/100 g

Biscuits: 433 kcal/100 g

Are these high-calorie foods?

In addition to providing 75%-80% carbohydrates, rice also contains some protein (8%-10%), a small amount of fat, minerals, B vitamins and dietary fiber.

The Chinese Balanced Diet Pagoda recommends eating 250g-400g of cereal foods every day (raw, uncooked weight), and at least 150g of cereal foods should be consumed every day during weight loss (let me emphasize again that this refers to raw, uncooked rice. 50g of raw rice weighs about 130g after being cooked).

The Baylor College of Medicine in the United States investigated and analyzed the relationship between rice consumption and weight loss among 14,386 American adults. Studies have shown that consuming white rice or brown rice in your daily diet is more effective in reducing weight. If you don't eat staple foods such as rice, your stomach will be particularly easy to get hungry, your hunger will increase, and your sense of fullness will decrease, which will invisibly make you eat more meat and fish to fill your stomach. However, 50 grams of fat will cause more weight gain than 100 grams of staple food, so don't think you can lose weight by eating meat and not eating rice. Eating rice makes it easier to develop a lean physique.