Can eating less rice and more vegetables help you lose weight?

White rice is basically what we eat every day, but white rice is rich in carbohydrates, so eating too much can easily lead to obesity. Therefore, there are claims on the Internet that eating less rice and more vegetables can help you lose weight. Let’s take a look below.

Can eating less rice and more vegetables help you lose weight?

Eating less rice and more vegetables may have a certain effect, because white rice is rich in carbohydrates, which is an important reason for gaining weight. However, if you just change the habit of eating rice and vegetables, the effect of weight loss is not great.

“Eat less meals and eat more vegetables" is essentially a low-carb weight loss method. If the dishes you eat are high-fat and high-protein foods, it is an improved version of the famous Atkins weight loss method. ； If you "eat more vegetables" are nutritious, have more fruits and vegetables and less meat, are low in calories and less in salt, and the total calories are about the same or even lower than before, then you may indeed lose weight. However, in addition to white rice, potatoes, sweet potatoes, etc. also contain high amounts of starch, and their caloric content is not low, and if you eat dishes cooked with high fat content, you will not be able to lose weight. Therefore, whether eating less meals and eating more vegetables can help you lose weight depends on the type and amount of vegetables consumed.

For weight loss, you must lose weight in a reasonable way. Do not lose weight through unhealthy methods such as dieting and medication. You can control the intake of high-fat and high-calorie foods, but you need to eat. You can eat less and eat more fruits and vegetables. You must persist in exercising, such as jogging, jumping flies, shaking hula hoops, doing sit-ups, etc., which are all very good exercises for losing fat.

Why you should eat less rice to lose weight

Rice is indeed a carbohydrate. Carbohydrates, also known as glycogen, are divided into monosaccharides, disaccharides, and sugars. They are the main source of calories in the daily diet and the first source of calories in the human body. Moderate intake of carbohydrates can make people feel full, prevent hunger, and can also reduce the intake of high-fat foods. In addition, carbohydrates are also an important component of body tissue cells.

But if you don’t eat carbohydrates for a long time in order to lose weight, your body will consume protein to generate energy. Note that it is "protein" rather than "fat", which destroys the original role of protein in repairing muscles and other tissues in the human body. The protein in the human body continues to decrease, which means that the muscle tissue also continues to decrease, which results in the body's ability to consume calories becoming weaker and weaker. When the body's metabolic rate decreases, what we often call "easy to lose weight" is formed.

There is not much difference in energy between rice and meat of the same weight. Taking into account the thermal effect of food, the energy provided by rice to the body will be higher. If you want to control your weight, whether you eat less meat or rice, the actual effect is similar and there is no big impact. To control weight, the key is to control the balance of total kinetic energy. The key to whether the body gains weight depends on the balance of total energy. If the energy absorbed does not require the energy consumed, the unnecessary energy will be stored in the body in the form of fat. We eat so many foods every day, it is really difficult to say who contributes more to gaining weight.