Diets for Weight Loss
Diets, if done right; can be a simple and effective way for triggering weight loss. Unfortunately; there are multiple detrimental diets that may result in drastic weight loss, but can also have detrimental long-term health impacts. However; this article has nothing to do with bad diets, but actually takes the opposing direction by laying down facts about the low-carb rice diet, which is a popular and mostly safe diet option. Considering the fact that one cup of rice has up to 45 g of carbs; it’s difficult to understand how one can shed weight on a rice diet. However, this article will effectively explain how the low-carb rice diet for weight loss works. The emphasis of this diet is to promote weight loss by limiting calorie intake. However; for those counting carbs; a consultation with a dietician will be required to decrease carbohydrate intake. Read further to know more about the low-carb rice diet.
Getting the Rice-Diet Right
If you wish to take up the low-carb rice diet to limit calorie intake and trigger weight loss; you need to follow a prescribed 3-week meal goal plan. This diet emphasizes on consuming decreased amounts of sodium and fat as well; which further increases the effectiveness of this diet.
For any kind of diet; one needs to stock up on specific foods that are in keeping with the calorie count one is hoping to achieve with their daily food intake. For this diet; one would require…
- Brown Rice
- Non-fat diary
- Nuts and Cheese
Week-1 Goal of Low-Carb Rice Diet
The goal of week 1 of the low-carb rice diet is to limit calorie intake between 800 to 1000 calories per day. Additionally; protein intake is to be limited to 20 g per day. This can be achieved by sticking to quinoa, brown rice and fresh fruits and vegetables for the first week of the low-carb rice diet.
Week-2 Goal of Low-Carb Rice Diet
During the second week of the low-carb rice diet; your goal is to limit calorie intake between 800 to 1200 calories per day. Alongside the foods mentioned above; one can even add foods known for their lean-protein content, such as non-fat diary and fish.
Week-3 Goal of Low-Carb Rice Diet
Week 3 emphasizes on maintaining the calorie intake levels achieved during week 2 of the low-carb rice diet. Your meal plan is exactly the same as week 2 of this diet and you can add 200 calories to your weekly consumption as you move beyond week 3. This is till the point that you stop losing weight.
The Rice Diet is Predominantly Low Calorie, but Not Necessarily Low-Carb
Any form of rice is a rich source of carbohydrates and the low-carb rice diet is effective only because it emphasizes on fewer calories and “low-carb” in a rice diet can be actually a little bit misleading, as one has to cut down on the quantity of rice to cut down on carbs and calories to lose weight. One should be aware that low-carb rice diet is not suitable for everyone as it drastically decreases calorie intake. However, as one progresses with the diet; calorie intake is brought up to near normal levels. Diets that drastically lower calorie intake may require a green signal and even the supervision of a physician; bearing in mind the risk of deficiencies related to nutrition. The standard amount of calories required for healthy living in men and women ranges from 1200 to 1800 calories per day. One may need to discontinue the low-carb rice diet if drastically reducing calorie intake results in any kind of health problems.
Low-carb rice supplements the body with 120 to 150 grams of carbs per day and while it limits calorie intake; it does little to reduce the intake of carbohydrates. As mentioned before; your dietician would be the best person to help you achieve a truly low-carb diet and you might need to bypass rice and replace it with vegetables, meats and fats which are likely to have greater calorie content.
Substitutes for Carbohydrate Rich Rice
If you wish to decrease both calorie and carbohydrate consumption to lose weight, then you might want to consider substitutes for carb-rich rice. These substitutes have the consistency of rice, but are unlikely to taste the same. Shirataki rice and cabbage rice are popular substitutes for rice; when one is on a low-carb and low-calorie diet for losing weight.
Benefits of the Low-Carb Rice Diet
While the low-carb rice diet may not be truly low carb as the name suggests; it does have some benefits; these include…
- The low-carb rice diet reduces calorie content to a point wherein weight loss is guaranteed.
- Low-carb rice diet includes carbs to ensure that calorie levels are not drastically reduced an energy levels are maintained.
- Low-carb rice diet is easy to incorporate in your daily meal plan.
- Low-carb rice diet is a convenient 3 week diet, which is easy to follow through till the end without any side effects.
In conclusion; it is important to reiterate that the low-carb diet may not be for everyone, but is effective for those who are able to follow through with it.
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