The use of brown rice is particularly recommended in slimming diets, as it offers a number of advantages compared to white and other sources of carbohydrates. The difference is given mainly by the increased presence of the fibers, which leads to a reduction and a slowing down of the absorption of the starch contained in it, as well as a considerable satiating effect that allows to consume smaller quantities. Let’s see how to add it in the diet, when and in what quantity.

brown rice

The brown rice is devoid of the outer part, the husk, inedible because too rich in cellulose, but retains the germ and the majority of the fibers, in contrast to the white rice that contains very little. Along with fiber, brown rice also contains many more nutrients than the white. In particular, is much higher than the content of B-complex vitamins and minerals, such as potassium, calcium, phosphorus and magnesium . The fiber intake is on average three times and one calorie. It also has several health benefits, such as the reactivation of the intestine, detoxification, reducing cholesterol.

The diet slimming presents two fundamental problems: reduce the amount of carbohydrates and total calories and cannot suffer too much hunger. Introducing the brown rice feeding will have the advantage of not absorbing all carbohydrates, because the fibers that limit digestion, and getting up from the table without the painful feeling of not having eaten enough, Another problem with diets is able to have an average blood glucose and constant during the day. The starch of rice allows to obtain this result, while maintaining a high energy level and continuing to lose weight.

Brown rice should be eaten for lunch because there is more need carbohydrates midday rather than the evening. The amount depends on the total calories in the diet, by the constitution of the person and the amount of weight to lose. The rice must be accompanied by vegetables, small amounts of fat and also protein foods. One should not consume together other carbohydrates such as pasta or bread or potatoes. The basic scheme is: a serving of brown rice from 75-100g, a raw vegetable salad or a combination of various types of vegetables or cooked, 150-200g, white meat like chicken and turkey, 100-125g, or fish, 150-200g, and no more than 2 tablespoons of olive oil as a dressing, raw or for cooking .