Choose whole grains over refined grains, when possible.
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Consuming brown rice instead of refined grains -- such as white bread and white rice -- can contribute to weight loss, as long as it is part of a reduced-calorie diet. Eating too may carbohydrate-rich foods like rice can increase your overall calorie intake and inhibit weight loss. However, you can certainly include brown rice in any weight-loss meal plan -- in recommended portions.
Replacing white rice - or other refined grains - with brown rice means you're getting extra fiber in your diet, which is beneficial for weight loss. Although fiber provides calories and increases satiety, it isn't fully digested - or absorbed - in your body. Fiber can enhance weight loss in obese individuals, according to an article published in April 2009 in the journal, "Nutrition Reviews." Adult men should consume 38 grams of fiber each day, while women need at least 25 grams of fiber daily, advises the Dietary Guidelines for Americans, 2010. One cup of brown rice provides 3.5 grams of fiber.
Overindulging in carbohydrates - including brown rice - can inhibit weight loss. Protein increases satiety more than carbohydrates or fat, according to an article in the May 2008 issue of the вЂњAmerican Journal of Clinical Nutrition.вЂќ This means that eating too many carbs -- and too little protein -- makes it difficult to reduce your calorie intake for weight loss. You should obtain 45 to 65 percent of your daily calories from carbohydrates, which equals 169 to 244 grams of carbs daily when following a 1,500-calorie weight-loss meal plan, notes the Institute of Medicine. One cup of brown rice contains 46 grams of carbs.
Weight-Loss Calorie Needs
To lose weight, you must burn more calories than you consume. Regardless of whether you eat - or avoid - brown rice, your total calorie intake determines how successfully you shed those pounds. Eating 500 to 1,000 fewer calories daily should enable you lose 1 to 2 pounds weekly. For many adults, this means eating 1,200 to 1,600 calories per day, notes the National Heart, Lung and Blood Institute.
Weight-Loss Meal Plan
A 1,500-calorie, weight-loss diet might include 1.75 cups of vegetables, 1.5 cups of fruits, 4.5 ounces of protein foods, 5 ounces of grains, 2.75 cup of dairy foods and about 4 teaspoons of oils each day, based on the sample meal plans offered by the Dietary Guidelines for Americans, 2010. Brown rice is part of the grains food group -- and a 1-ounce equivalent from this food group equals 1/2 cup of brown rice, according to ChooseMyPlate.gov.