How to eat clean and lose weight with brown rice?


Brown rice is an ideal carb that helps you diet and loses weight effectively. So how is it reasonable to eat brown rice and lose weight quickly? These tips will give you more exciting information about how to eat clean and lose weight with brown rice in just one week.

How does brown rice help to lose weight?

According to experts, brown rice is lower in carbs, low in calories, and rich in essential nutrients. Therefore, it is the best white rice substitute and very good for weight loss. If you are on a weight loss journey, consider a low-carb diet for quick weight loss at home with brown rice. In addition, brown rice is rich in iron, potassium, vitamins, and other essential nutrients. Feel full after having a bowl of brown rice, so you will not think about adding any snacks to your body.

How to eat clean and lose weight with brown rice?

Brown rice is perhaps the most popular and well-known nutritious rice. This food is a whole grain and has a lot of nutrients, as well as health benefits. This popular one is the ability to lower cholesterol levels.

If you are looking for nutrition to help you lose weight, try brown rice. It’s essentially the exact grain as white rice, with less processing before it is released to the market. Such minimal processing can preserve essential nutritional value. 

How to cook brown rice the right way:

  • Prepare:
  • 100g brown rice
  • 200ml water


  • Soak rice overnight in a bowl for about 8 to 10 hours before cooking. 
  • Put the rice and 200ml water into the electric cooker.

See more: News trend with nuts and healthy whole grains

Clean Eating Weight Loss Meal Plan for Beginners

When you’re on a diet, choosing the right food is not enough. A healthy and sustainable weight loss diet should include all substances, from vegetables, fruits, and legumes to foods rich in protein, healthy fats, and whole grains. And brown rice is one of your most beneficial whole grains. For those who are just starting to apply brown rice for weight loss, here are some brown rice meal suggestions for you:

  • Breakfast – Use 100 grams of cooked brown rice and 100gram protein like eggs or tofu and healthy fats like black beans or avocados to start your day.
  • Lunch – A healthy plate with meat and some brown rice and vegetables. Use low-fat meats like chicken or fish not to ruin your weight loss process. You can also add beans or chickpeas to add more flavor to the meal.
  • Dinner – Make recipes with your favorite vegetable dishes with brown rice.

How to eat clean and lose weight with brown rice effectively?

1. Lose weight with Brown Rice Congee

Brown rice Congee is a simple and easy-to-cook meal for busy people. Using brown rice congee in the morning will give you energy for the whole day, thanks to the healthy carbs in these dishes. To make it more delicious, you can add some vegetables or beans.  

2. Brown rice and black beans

Mix the brown rice and black beans and cook them as a drink to use all day or to make brown rice congee. Either way can help you lose weight. Brown rice and black beans will help you feel full longer between meals and promote fat burning in your body.

3. Chicken and brown rice meal

A meal combining chicken breast and brown rice will give you all the necessary nutrients. It helps you gain muscle and loses fat faster.

4. Roasted brown rice

A glass of tea to reduce belly fat with roasted brown rice with your diet will give you a quick weight loss effect. A note when drinking brown rice water to reduce caution is not to add honey or sugar to minimize fat intake. Weight loss with roasted brown rice is the perfect calculation for losing weight because this food’s calorie content is relatively low and does not cause excess fat accumulation.

How to eat clean for beginners – things to remember!

To gain the best effect of eating clean for health and weight loss; we need to eat scientifically according to the suitable method:

  • Firstly, eating enough meals every day (three main meals and three snacks) is necessary. Do not skip meals; eat on time. Every meal needs to be full of essential nutrients for the body.
  • Second, eat all four groups of protein, starch, fat, vitamins and minerals. 
  • Third, maintaining the originality of food by avoiding processing fried foods, such as milk, raw meat, seafood, brown rice, whole grains, vegetables, etc., should be given priority. , 
  • Fourth, it is necessary to prepare a detailed Eat Clean menu daily and calculate the number of calories that will load into the body to make the Eat Clean diet more effective.
  • Fifth, the diet must combine exercise and good rest with improving health.

Final words

We hope our sharing information can help you learn more about eating clean and losing weight. Do not forget to consult your doctor before building and trying a new lifestyle to get a better body and health.