As a culture that has been brought up on dinners of dal-chawal and roti-sabzi, it takes a minute to modify your lifestyle, in order to suit your fitness requirements. Some diets, as part of this health journey, might also suggest a high protein-low carb diet, however, in the context of a sustainable, long-term diet, excluding carbs – more specifically a healthy option like rice – becomes challenging. Hence, following a few easy tips to be mindful of consuming and enjoying rice, will also yield the results you seek as part of your weight loss journey, without having to stress too much about what’s missing.
Portion Control
Whether it is good ol’ steamed rice to eat with dal or kadhi, or a delicious pulao and Asian-style fried rice, it is always a good idea to eat as per what your appetite is, but also have some control over how much of what type of food is being eaten. If you’re someone who enjoys a hearty portion of food, curbing the ratio of rice to the non-starchy vegetables or protein present on your plate could be highly beneficial, without having to deprive yourself off of what you like.
Healthy Cooking Methods
Ideally, if you’re looking to lose inches, it is always better to boil or steam your grains, as opposed to frying it or using excessive spices and oil. It is also a good idea to avoid pairing rice with starchy vegetables like potatoes, in the same meal. Steering clear of dishes like biryani or fried rice on a regular basis and only having them as a cheat meal, is also a healthy way to continue enjoying rice, without the extra calories.
Opting for healthier alternatives like brown rice, sama ke chawal, quinoa and barley, allows you to bring diversity to your diet and your plate. Fibre rich foods like brown rice and quinoa also tend to keep you full for longer, while also being low on calorific value. These nutrient-rich grains make for the perfect alternatives on days when you are bored of eating plain steamed rice or want to experiment with recipes.
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Monitor Calorie Intake
Be conscious about the average amount of calorie consumption that happens on a daily basis and adjust your portions accordingly, in order to maintain a calorie deficit diet. Adding a couple of varieties of vegetables and playing around with protein options like paneer, chicken or fish, allows room for more variations, as well as has you look forward to enjoying your meals better. Being mindful of what is being eaten can also be achieved by focussing on the activity consciously.