Top 6 recipes for rice to reduce belly fat, say nutritionists

Whether eaten as a snack or as a side dish, rice is an incredibly versatile grain that serves as a staple food for more than half the world’s population.

Unfortunately, when it comes to weight loss friendly foods, carbohydrates, including rice, have gone bad. However, depending on the type and how it is prepared, rice can still be part of your weight loss plan and help you achieve your belly fat reduction goals.

To get some tips, we asked our medical expert board members Tammy Lakatos Shames, RDN, CDN, CFTAnd Lyssie Lakatos, RDN, CDN, CFTAlso known as The Nutrition Twins, to choose some of the best rice dishes that can help reduce belly fat. Read on to see what these registered nutritionists have to say. Then, for more recipes, check out the 8 best protein smoothie recipes to help reduce belly fat.

Thanks to The Nutrition Twins

If you are a fan of Fried Rice, this recipe is right up your alley. While many fried rice dishes have more than 300 calories per cup, this “lightened” version has only 126 calories per serving – and is an important source of nutrition.

Made with cold or chilled brown rice, this recipe can help reduce belly fat, as the resistant starch formed during the cooling process of rice helps to burn fat and reduce body fat storage. Has been found, says The Nutrition Twins. In addition, the dish contains anti-inflammatory ingredients such as olive oil, ginger, kali, asparagus, and broccoli.

“This is a big deal because chronic inflammation is associated with weight gain as well as greater difficulty in losing weight,” says Nutrition Twins.

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DIY Brown Rice Salmon Sushi
Thanks to The Nutrition Twins

One of the best things about making your own sushi at home is that you have complete control over what happens in it. Like the wrong fried rice recipe, these simplified rolls call for cold brown rice. Nutrition twins note that this type of rice has more fiber than conventional. [white] Rice, which means it slows down digestion and makes you feel fuller for longer. “In addition, the resistant starch found in cold rice supports the microbiome of healthy intestines. , Which is related to the lower level of body fat.

In addition to offering a good source of fiber, these rolls are packed with 17 grams of protein to be perfect.

“Salmon, like everyone else Protein-rich foods help regulate appetite-controlling hormones. And it helps you feel satisfied, “says Nutrition Twins.

As a bonus, salmon offers plenty of omega-3 fatty acids, which are celebrated for their ability to reduce inflammation, enhance cognitive functions, and promote heart health.

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Healthy fried rice
Thanks to The Healthy Maven

Protein and fiber are two essential components of a weight loss diet, so this nutritious recipe covers all your bases.

“Carrots, mushrooms, kamchi and scallops provide fiber, while eggs provide protein,” says The Nutrition Twins. “Kamchi shines when it comes to weight loss and is especially useful for obese people to help reduce body weight, body mass index, body fat percentage, and waist and hip ratio. Can. “

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Brown rice pudding
Thanks to The Nutrition Twins

Who says you can’t eat sweets when you’re trying to lose weight? This simple, sweet and creamy brown rice pudding is a healthier food than the classic dessert, thanks to unprocessed whole green rice.

Nutrition Twins says, “In addition, it contains cinnamon, which helps stabilize blood sugar, prevents highs and lows of energy, which usually results in high blood sugar.” Yes, because the body can find the fastest source of energy – sugar, “says The Nutrition Twins.

In addition to controlling blood sugar, cinnamon has been found to help reduce inflammation, reduce the risk of disease, and help with weight loss.

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Healthy fried rice
Courtesy Well Plated by Erin

Cabbage has been around for a while now. And one of the most popular iterations is the star of this low carb dish: cabbage rice.

The Nutrition Twins says that “cabbage rice has its sweet, savory, rice-like texture for those hoping for weight loss, but a cup of rice has only 25 calories per cup compared to 200 calories.” “And waistline savings really increase because most people have more than a cup.”

In addition to being low in calories, cauliflower is rich in fiber that promotes weight loss, which is also found in carrots, onions and bell peppers. Meanwhile, eggs and edamame provide protein to increase satiety.

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Simple vegetable rice soup
Thanks to Schmidt Wife

Whether you feel pressured for a while or just feel like whipping up a large meal, this dish only takes 30 minutes. Warm and cozy, this vegetable rice soup is full of fibrous vegetables like carrots, onions and celery.

“One of the real beauties of this rice recipe is that research shows that when you eat a low-calorie soup before a meal, your total calorie intake is lower than that of a soup. Can help reduce it by up to 20%, “says Nutrition Twins.

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