Rice is the most popular grain in the world and a staple in over 50% of cultures around the globe. Its versatility leads it to easily be included in various cuisines and meals. Rice is a small grain, but it packs in a lot of nutrition that can boost energy, nourish the body and help with weight loss. In today’s society of low-carb diet fads, rice sometimes gets a bad rap. It is made up of carbohydrates, but we can’t ignore all of its other benefits. So just how much rice can you eat and still lose weight?
You can eat 1 cup of rice per day if you want to lose weight. you risk adding too many carbs and calories to your diet if you eat more than 1 cup of rice per day which makes it difficult to lose weight. A single cup of rice contains 45-52 grams of carbohydrates.
Read on to learn how much rice to incorporate into your diet for weight loss and hear some tips on doing so.
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Can I Eat Rice and Still Lose Weight?
You can absolutely eat rice and still lose weight. Losing weight is about consuming less calories than you expend. When factored into a well-balanced, nutritious meal plan, rice can be enjoyed without hindering a weight loss journey.
For rice to be helpful for weight loss it is important to consider portion control, choose brown rice most of the time, and be aware of added sauces and ingredients. Rather than loading your plate with rice, measure the amount you decide is right for you and then fill the rest of your meal with lean protein and vegetables.
How Many Cups of Rice Should I Eat in a Day?
The Dietary Guidelines for Americans recommends carbohydrates make up 45-65% of your daily calories per day which equates to 225-325g if you are following a 2,000-calorie diet. When losing weight some people cut their carb intake down to 50-150g per day for a moderate carbohydrate intake. If rice is your only source of carbohydrate this equates to 1-2 cups.
For weight loss, it is best to choose whole grain rice and factor it into your overall carbohydrate and calorie intake for the day. Brown rice is slightly higher in calories and carbohydrates, but this includes the fiber content!
Check out the chart below to learn about the calories and carbohydrates in various serving sizes of rice.
| White Rice | White Rice | Brown Rice | Brown Rice | |
|---|---|---|---|---|
| Calories | Carbs | Calories | Carbs | |
| ½ Cup | 103 | 23g | 124 | 26g |
| 1 Cup | 205 | 45g | 248 | 52g |
| 1 ½ Cups | 308 | 68g | 372 | 78g |
| 2 Cups | 410 | 90g | 496 | 104g |
Is Eating 1 Cup of Rice Too Much?
Eating 1 cup of rice is not too much! Rice does not contain fat; it’s made up of carbohydrates. Its effects on weight and belly fat comes down to serving size and overall diet. Any food eaten in excess causes weight gain.
Carbohydrates are your body’s main source of energy and an essential one to keep us functioning. When consumed in moderation carbohydrates provide your body with what it needs to get through the day and burns them off in the process. However, when consumed in excess your body stores the unneeded carbohydrates as fat. So, enjoy 1 cup of rice, but monitor your overall carb and calorie intake and be sure to include veggies and lean protein.
How Much Rice Should I Eat Per Day in Grams?
To make changes in weight, calories in vs calories out needs to be adjusted. One pound of weight gained or lost in a week is equal to +/-3,5000 calories respectively.
If you are using rice as an aid to add calories for weight gain, 2.5 cups or 500g per day adds an extra 500 calories. For weight loss you’ll likely want to stick to roughly 200g of rice to make sure you have space in your meal plan for all your food groups.
5 Tips for Eating Rice and Losing Weight
Rice is a nutritious food and a great addition to a healthy diet. Here are some tidbits to consider when including rice in your weight loss plans.
- Choose Brown Rice– although it is slightly higher in carbs and calories than white rice, brown rice is packed with fiber and nutrients. The higher fiber content is going to leave you feeling fuller longer, warding off sugar cravings later in the day. It is also going to slow down digestion and the rate your body absorbs the sugar, leaving you a steady energy supply rather than a quick spike.
- Practice Portion Control– rice alone does not cause weight gain or loss. Eating any food in excess is going to hinder weight loss. Practice measuring out a portion of rice. If you don’t have a measuring cup, it is easy to remember that a ½ cup of rice is similar in size to a tennis ball.
- Be Aware of Added Ingredients– when ordering rice at restaurants or preparing pre-packaged rice, be aware of added sauces and other ingredients. Cooking oils and sauces will pack in extra calories and hinder weight loss.
- Include Lean Protein and Veggies– eating rice alone is not very filling and will leave you hungry soon after. Along with your serving of rice, add in vegetables and lean protein to make a complete nutritious meal.
- Consider Other Carbs You Consume– it’s ok to consume 2 or 3 cups of rice a day, if it is your only source of carbohydrate. Likely though your day includes bread, cereals, and other carbs sources that add up and lead to an excess. When determining how much rice is right for your weight loss goals, take into account all sources of carbohydrates.
Best Time to Eat Rice to Lose Weight
Lunch time is the best time to eat rice, especially for weight loss. Rice is high in carbohydrates and will give you energy for the rest of the day. Having brown rice at lunch time will keep you satiated longer and could help ward off late afternoon sugary snack cravings. On the contrary, you may want to avoid rice later in the day when you are winding down.
Avoiding rice later in the day, especially close to bedtime can help you get a better night’s sleep. Sources suggest that choosing foods with protein are a better fit for getting a good night’s sleep. Research has shown that sleep and eating go hand in hand. If you are well rested it is easier to choose nutritious foods throughout the day whereas being tired leaves you susceptible to high calorie cravings like sweets.
Does Rice Make Your Belly Fat?
Belly fat, or fat accumulated in the abdominal area is called visceral fat. The type of fat you can see and lands in various places on your body is called subcutaneous fat. Where fat ends up is largely determined by factors other than food, like genetics and hormones.
Diet and exercise are the main ways to control, lose or avoid belly fat. Sources recommend paying attention to portion sizes, emphasizing complex carbohydrates such as whole grain rice, fruits and vegetables, choosing lean proteins over simple carbs and avoiding sugary beverages.
All of this to say, rice on its own does not cause fat of any type.
7 Day Rice Diet Plan
Have you heard of the Rice Diet? It is a diet plan that originated in 1939 as a way to treat a host of medical conditions. The diet has been re-popularized as a weight loss diet in more recent years. Thankfully it’s been revamped to be much less restrictive than the original.
The diet relies on a daily meal plan portioned out by food groups, allowing a certain serving of each group at each meal. Though more inclusive than the original, the Rice Diet is still considered a fad diet and runs the risk of inducing nutrient deficiencies and other health concerns.
For healthy, sustainable weight loss cut back your calories by 200-300 per day. Be sure to reference the Dietary Guidelines for Americans for portion sizes and tips.