{"id":304170,"date":"2025-07-30T14:55:16","date_gmt":"2025-07-30T14:55:16","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/304170\/"},"modified":"2025-07-30T14:55:16","modified_gmt":"2025-07-30T14:55:16","slug":"fitness-trainer-says-she-enjoyed-basic-meals-yet-lost-18-kilos-i-ate-rice-every-day-food-wine-news","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/304170\/","title":{"rendered":"Fitness trainer says she enjoyed basic meals yet lost 18 kilos: \u2018I ate rice every day\u2019 | Food-wine News"},"content":{"rendered":"

One of the first things people give up when they decide to take control of their fitness and weight is rice. However,\u00a0according to fitness trainer Ambika Jain, she lost 18 kilos while maintaining a diet that included\u00a0rice<\/strong><\/a>. \u201cDid you quit rice to lose 18 kilos? I ate rice every day,\u201d Jain mentioned on Instagram.<\/p>\n

This is what helped her.<\/p>\n

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*I controlled and measured my rice portion<\/p>\n

I kept a measuring bowl (approx. 120-150 g) always to roughly\u00a0measure<\/strong><\/a> cooked rice.<\/p>\n

*I filled half my plate with fibre<\/p>\n

Salad and + any green sabji of my choice, or just salad if no time to cook any sabji.<\/p>\n

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*I added at least 1 source of protein to my plate \u2013<\/p>\n

Paneer \/ dal \/ beans \/ chickpeas \/ soya \/ eggs on my plate<\/p>\n

*Added some probiotics<\/p>\n

Curd, buttermilk, or sugar-free lassi to improve digestion and to feel full too.<\/p>\n

*Added some crunch to the plate for taste<\/p>\n

Roasted dal papad is hardly under 50 cal. But it made my food taste better, and I felt satisfied, continued Jain.<\/p>\n

Is it doable?<\/strong><\/p>\n

Dt. Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, agreed that rice itself is not the enemy. \u201cHow much you eat and what you pair it with matters. When eaten mindfully<\/a><\/strong>, as part of a balanced meal, rice can support your weight and fat loss goals. It all comes down to portion control and smart meal composition,\u201d said Shaikh.<\/p>\n

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\"rice\" Do you have rice? (Photo: Freepik)<\/p>\n

What should one keep in mind while including rice in a weight-loss plan?<\/strong><\/p>\n

Portion is key. According to Shaikh, one should stick to about 120 to 150 grams of cooked rice per meal. \u201cCombine it with fibre-rich vegetables, filling half your plate, a good protein source<\/a><\/strong> like dal, paneer, beans, or eggs, and a probiotic such as curd or buttermilk. These additions slow down digestion, help manage blood sugar spikes, and keep you feeling full longer,\u201d said Shaikh.<\/p>\n

Is this approach suitable for everyone?<\/strong><\/p>\n

For most healthy adults, yes, asserted Shaikh. Rice can be part of a daily diet, even if you want to lose fat. However, those with diabetes or PCOS should pay attention to how their body reacts to rice. They might benefit from smaller amounts or pairing it with extra fibre and protein, said Shaikh. \u201cBrown or hand-pounded rice is a good alternative too,\u201d said Shaikh.<\/p>\n

What else should one consider while enjoying rice daily?<\/strong><\/p>\n

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Mindful eating is essential. Avoid pairing rice only with starchy or fried sides. \u201cAdd some crunch, like roasted papad, to satisfy your cravings without adding too many calories. Stay hydrated and remember to maintain a regular physical activity routine. Your overall calorie intake and lifestyle choices<\/a><\/strong> matter more than just one ingredient,\u201d said Shaikh.<\/p>\n

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The expert emphasised that one need not \u201ccut out rice to lose weight\u201d. \u201cYou just need to balance your plate and your habits. A happy mind digests food better than a guilty one,\u201d said Shaikh.<\/p>\n

DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n