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You go to any corner of India. Whether its Rajma rice, Kadhi rice, Choley rice, Biryani, or Pulao, Sambhar rice, Idli, Dosa, Fish curry, and rice. But, there's no survival without rice. Do you have to get thin? Don’t eat rice, or you’ll get fat. You must have heard these things a lot of times. And had to, Sacrifice your favourite rice because you have to get thin. So those who have to leave rice to get thin, Ask them how their heart feels! It's very upsetting to separate from our beloved rice.
But today, I’ll open all the secrets and reveal everything. And in this video, I’ll give you a very interesting, Weight loss rice recipe. It is so tasty, so simple, one-pot meal. If you’ll make and eat it daily, then also, Your weight won’t gain. It’s my guarantee! I am Dietitian Natasha Mohan, and in today’s video, I’ll tell you How To Eat Rice For Weight Loss. Yes, you heard it right! You can get thin by eating rice too, It’s my guarantee! So many clients come to me, that since a long time, By leaving their favourite rice aren't able to lose weight. And I assure them with guarantee and console them too, That you’ll lose weight and you’ll get to eat rice too.
So this blame on rice has been for centuries, That you can’t get thin by eating it. Moreover, If you have diabetes, pcos, cholesterol, thyroid, or bp problem, So the first thing you get to hear is to stop eating rice. You don’t have to do anything like this. You can lose weight by eating your favourite rice too. You need know about this that you for so long, Have been running from your favourite food rice, Do you really need to run away from it? Not only me, all those who join my weight loss program, Are also getting thin by eating rice.
Eat your favourite rice. You can also get thin! Just understand the right way of eating it through me. Keep watching this video till the end. Come, let’s talk about that villain rice, That has been announced as a villain in the world's eye, Just because they don’t know the way of eating it. They have made these poor rice a villain instead it’s a hero. You must have heard that rice is a budget-friendly option. And it’s true! If you have to buy rice, You get a lot of variety from cheap to expensive rice. And whether you eat any of it, your stomach will be full.
Just a little rice gets too much after cooking. So isn’t it a great budget friendly option. The second advantage of rice is they are readily available. Rice are easily available, whether you go to any corner. And the third advantage of rice is they are easy to digest. If we compare it with roti then, Rice digestion is much faster than wheat. When you eat wheat roti, it takes 2-3 hours to digest it. But, when you eat rice, it digests in 1 hour only. Then proved rice have countless benefits. Come, I’ll give you such information about rice, By listening to which you’ll be shocked, And will be forced to call rice Hero. Cooked rice contains resistant starch. It contains such elements that are known as fatty acids. That works as great stabilizing agent as it goes in your stomach. They make acetate, butyrates, and procyanidins in your stomach, Due to this, your cholesterol also balances. Not only this, rice are a rich source of Vitamin b1, b2, and b3, Niacin, thiamine, and riboflavin.
Whose work is to take care of your body’s metabolism. Rice contains magnesium and manganese. Their biggest benefits are that they help in weight loss a lot. You might have heard these days, About eating magnesium tablets for weight loss. But, No one thought that if we get these vitamins with our daily food, Then why do we eat another tablet for it? That’s why, through rice only, If you include manganese and magnesium in your daily food, Then the biggest benefit of it would be you’ll lose weight too, Calcium deposits would also be less in your body and all, Metabolic activities in your body will start functioning properly.
This means, diabetes, pcos, thyroid, Those who have metabolic syndrome diseases, All those can easily eat. But, watch this video till the end to know, How to eat? And how much to eat? I’ll tell you guys. But which rice to eat that helps in weight loss and, Can eat our preferred food too. There’s a lot of variety in the market nowadays. From cheap to expensive rice, brown to red rice. There’s no limit in the variety. Which rice should we eat that promotes weight loss? I’ll tell you. Cheap rice means the unpolished rice, They are great for you. But there’s adulteration in market these days.
If we go to buy brown rice then, Some companies have started mixing colour in it. Due to which we get more loss than benefit. That’s why most people prefer to eat white rice. But white rice goes from a procedure to become white. Its original colour is something else. So when it’s polished so much, It’s obvious it will have some drawbacks too.
So many starting layers of it are removed, So that it becomes white and shiny. And become the pride of your basmati rice. All that is fine. But what about the white rice GI index? Do you know? The GI index of white rice is between 65-70. It means after eating it, sugar instantly spikes up. And your body becomes insulin insensitive due to which, Glucose levels increases and blood sugar level increases. That’s why poor diabetic people cannot eat it. But do they only eat rice or eat something else with rice? Due to which, their plate’s GI index falls from 65 to 35. Which is a very very safe limit in eating. Maybe that’s why people prefer to eat brown rice, Because it contains more fibre. But, carbohydrates are the same as white rice. And if we just have to fulfil the fibre amount, Then we can mix so many such things in white rice that, Doubles its fibre content.
Basically food contains 4 food groups, That are divided into wide categories, Carbohydrates, Proteins, Fats, and Fibre. Out of these 4 food groups, rice lies in carbohydrates. And it’s a great carbohydrate rich food. But if you have to reduce its GI index, Then we’ll have to mix any protein with it. And protein, as you know, in this whole world, A variety of proteins are added to our rice as a combination. Whether you take rajma, chole, dal or any non-veg protein like, Fish, chicken, and eggs. You can use any of these protein. So this was about protein. But what about fibre? We make pulao sometimes with rice. It has many vegetables. Or we take any one vegetable in our food. It also has fibre. The chilka dal we take also contains fibre. Rajma and choley too contains fibre. And now fat is left. That is added whenever we cook food. Did you forget? We use oil too. All in all when we eat this decorated plate of rice, So when we eat all these things together, It lowers the GI index of this plate a lot.
It gets averaged out. Then rice comes within the safe limit. But still, one of the biggest questions is left. How much quantity should we eat that it becomes, Right choice in your weight loss journey to lose weight. The next mistake people do, in their weight loss journey is, They add rice to their plates but, They don’t know how much quantity of it to eat. So come, I’ll tell you the right measurement of cooked/boiled rice. You can take up to 100 grams means 10 big spoons, Which is equal to one bowl. And if you take 1.5 bowl, Then its quantity would be 150 grams means 15 big spoons. So there’s no need to be confused. Now there’s whether 1-2 pieces above or below in spoon. I’ll teach you the right way of eating any variety of rice. My favourite is basmati rice. But, many people prefer to eat brown rice or red rice too. And why not? They have innumerable benefits and, Mufa and pufa are found inside them.
Moreover, it contains bran too in great amount. Just the colour of red rice is due to anthocyanin present in it. But the husk present in brown rice, which we call bran, Rice bran oil is made of that only. It is also very healthy. If you want, you can use it in your daily routine. Come, I’ll show you a amazing recipe made of white rice, That gets ready instantly in a few minutes. There are no trumpets or any pitfall. Only one saucepan. It means you only need a tea utensil. Whether you live in a hostel or working, or a housewife. You can easily make this recipe, Eat yourself and feed your family too. Come let’s start with this interesting recipe.
First, we’ll take finely chopped onion and tomato. We’ll add this to a saucepan. Believe me, without any oil, In this tea utensil, we’ll make bloomed pulao today. Now we’ll add cumin and cauliflower in it. Try to cut small pieces of cauliflower too. Next we’ll add finely chooped beans and carrot. If you have any other vegetables in the house, That you like to eat in pulao, you can add it too. More number of vegetables you add, more it will be great. Then we’ll add a little water and let it cook for 3-4 minutes. We’ll take raw rice. Here I’m taking 30 grams basmati rice. We’ll properly wash the rice and add them to this. And some spices like red chilli, coriander powder, Black pepper, salt, and a little garam masala too.
We’ll add 1.5 times more water than rice quantity in this. And then we’ll then add a few peas. Now, quickly this pulao is ready and cooked. You just have to cook it for 5-10 minutes. Look, I have garnished it with paneer. It’s a very healthy, high protein, high fibre, Weight loss pulao recipe. So this was this amazing veg pulao recipe. But the day when dal chawal is made at your house, Then how much rice you have to eat? Or your favourite rajma chawal.
Come I’ll show you. You have to take that bowl measurement that, Holds up to 100 grams (10 big spoons) of rice in it. Measure it properly and add it to your plate. And this 1 bowl rice contains 100-115 calories. Or if you want, you can take 1.5 bowl too. But according to your BMR and daily calories. After that, you can take a bowl full of any source of protein, Which also has fibre. In this, we can take whether Rajma, chole, lobia, or any dal cooked at your home. And with that, take a bowl full of vegetable. Whether it’s a green vegetable or you can eat any of your, Preferred vegetable, and with that, You can take 1/2 bowl of curd and a plate full of salad.
Take care of salad and vegetable. Take them in good quantity. If there’s no vegetable cooked at your home, Eat a plate full of salad. It’s very beneficial for you. And those who eat rice with non-veg, Or don’t like to eat vegetables or dal. But fibre is missing from your plate. To fulfil it you must eat, At least a quarter plate of salad with any of your non-veg food. Then be it biryani, fish curry, or egg curry and rice. How good will it be if, We by eating our stomach full of our preferred food and, Lose our weight with it. And on this note, I must say good bye. I’m sure, in today’s video, You must have learned a lot of things that you did not know. So eat your stomach full. Your weight will lose and very soon it will happen. It’s my guarantee! So if you have any doubts, Ask them below in the comment section. Otherwise, I’ll meet you with next interesting video.
Till then, Take care! .
