Change white rice to brown rice! Speed ​​up your metabolism and lose 700 calories in one week

Can eating help you lose weight? Many people only eat vegetables and not rice for fear of getting fat, which leads to nutritional imbalance and may not necessarily help them lose weight. Foreign studies have found that as long as white rice is replaced with brown rice in moderation, weight loss can be achieved without going hungry! It turns out that the nutrition and effects of white rice and brown rice are very different!

Increase whole grain intake to increase metabolism and burn calories

The British Daily Mail reported that Tufts University in the United States conducted an eight-week study on 81 men and women aged between 40 and 65. In the first two weeks of the study, the subjects ate the same food. Their total calories, total fat, vegetable and fruit portions, and protein portions were similar. But starting from the third week, the subjects were divided into two groups, one group ate a high-fiber diet and the other group ate a low-fiber diet. The difference was that the grains they consumed were different.

The first group ate whole grain foods, such as brown rice, whole wheat bread, etc., while the second group ate white rice and other foods made from refined flour (such as white toast, regular bread, etc.). The results showed that the higher the intake of whole grains in the diet, the faster the metabolism and the more calories burned!

Moreover, people who eat more whole grains have fewer food calories absorbed by their digestive systems and produce more T cells in their bodies to fight infection, thereby slightly improving their immune systems. In addition, these subjects also had an increase in the number of good intestinal bacteria.

The researchers measured body weight, metabolic rate, blood sugar, caloric metabolism, and hunger and fullness levels in both groups of subjects. The results showed that there was no difference in hunger, fullness and dietary satisfaction between the two groups of subjects. However, the group that ate high-fiber whole grains consumed 100 calories more per day, which means they lost 700 calories more in a week!

However, if you want to achieve this weight loss effect, how much whole grains should you eat every day?

Increasing fiber and losing calories is equivalent to brisk walking for half an hour

In this experiment, the subjects who ate the high-fiber diet consumed whole grains in amounts that met the U.S. dietary recommendations, which is 3 ounces (85 grams) of whole grains per day for women and 4 ounces (113 grams) of whole grains per day for men.

It was discovered that just a small action every day, replacing white rice and white bread with whole grain foods such as brown rice, whole grain rice, whole wheat bread, etc., can help increase metabolism, accelerate weight loss, and increase nutrient intake; and the 100 calories reduced every day is roughly equal to the calories consumed by brisk walking for 30 minutes.

Switching from white rice to brown rice reduces calories and increases fiber

However, domestic nutritionist Cai Yixuan said that Taiwan currently does not have a single recommended intake for whole grains, but recommends consuming 25 to 35 grams of dietary fiber per day. In addition to vegetables and fruits as the main sources, whole grains are also a good choice. According to the Food Nutrition Facts Database of the Food and Drug Administration, a bowl of white rice (200 grams) contains approximately 366.3 calories and 1.1 grams of dietary fiber. If the same amount of brown rice is used, the calories are only about 284 calories and the dietary fiber is about 2.7 grams!

Whole grains are coarse, so people with poor stomachs should be careful when eating them.

It should be noted that whole grain foods such as brown rice, whole grain rice, germ rice, oatmeal, etc. have a relatively rough texture and are difficult to digest. People with poor gastrointestinal function should carefully control the amount of consumption, and those with gastrointestinal diseases are not suitable for consumption. In addition to supplementing fiber, don't forget to replenish water to avoid constipation.

Moderate dietary fiber supplementation to control weight and avoid chronic diseases

Researchers point out that whole grains can help you lose weight because dietary fiber helps increase your resting metabolic rate and reduce the absorption of calories from food. Many studies in the past have shown that whole grains and dietary fiber help reduce the risk of chronic diseases. This study provides quantitative data showing the effects of whole grains and fiber on weight control, adding credibility to previous studies.