Rice is a staple food item in many cultures, thanks to it's versatility and mild flavor. With just 205 calories and almost no fat in a cup, rice can be a great tool for weight loss. Rice is an inexpensive grain that can be used as a breakfast, lunch, dinner or snack item. Rice also comes in many different forms and flavors, all of which are low in calories and fat.
Step 1
Have a hot breakfast that includes rice. A good way to make rice part of your morning meal is by cooking it in low fat milk rather than water, and adding vanilla extract, cinnamon and honey to taste. This is a nice change from oatmeal, and you can go beyond ordinary white rice and experiment with brown rice or short grain rice. Add a bit of fiber by mixing in a handful of raisins or dried cranberries.
Step 2
Bake, broil or pan-fry a skinless chicken breast without using oil. Allow the chicken to cool and cut into strips, dividing them into two portions. Steam two portions of rice in a rice steamer, or use instant rice. Mix a portion of chicken with a portion of rice in a reusable covered plastic container, and add a cup of your favorite steamed or microwaved frozen vegetables. Add a dash of low sodium soy sauce and your favorite no-salt seasonings and mix well. Bring one or both servings of your chicken rice vegetable meal with you for lunch and a snack at midday. Rice absorbs the flavors of the foods with which it is paired and adds carbohydrates to give you energy during the day, keeping you away from convenience foods.
Step 3
Add a serving of rice with your evening meal. Cook the rice in low-sodium chicken broth for flavor, and add 1 tbsp. of chopped or dried parsley. Use long-grain brown rice for added fiber and flavor, or simply add frozen vegetables such as broccoli or peas to your rice. Eat the rice dish before your main meal, to fill your stomach so that you eat less of the main course.
Step 4
Substitute rice for other starches you eat, such as potatoes and pasta. Using brown rice provides additional benefit by adding fiber to your diet. Having a serving of rice rather than a serving of scalloped potatoes or pasta prepared with a heavy cream sauce can save you a lot of fat and calories and can reduce your risk of high cholesterol and cardiovascular disease.
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