I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick
You don't have to eliminate carbs to lose weight. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women's Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she reveals that rice is one of the secret ingredients that help her lose weight. "A lot of you have been requesting an updated video on what I eat in a day. So today, I'm going to share with you what I really eat in a day," she said. One of the items on her menu? Rice, every single day.
Increasing Her Rice Intake Helped Her Reduce Body Fat
"So guys, I do eat rice on a daily basis, and in fact, I've increased my rice intake. I'm also going to share with you how it has helped me to increase my workout performance, reduce my body fat, and also increase my lean muscle mass," she says in the video.
Here Is Her Breakfast
"Nowadays, for breakfast, I won't force myself to eat breakfast. So, let's say if I'm not feeling hungry in the morning, then I won't have breakfast. However, if I know that I'll be having a busy day ahead and I need lots of energy, then I will make myself a really simple breakfast. I like to keep it simple and quick so that I will have two soft-boiled eggs with a piece of toast spread with peanut butter," she said. "Prepping the eggs is really simple. I'll place two eggs in a pot and cover it with boiling water, and I will leave it for five to 10 minutes until it's done for those of you who are Malaysian or Singaporean, so you will know exactly what I mean.
Here Is Her Lunch
She likes to cook her lunch in the morning, and her boyfriend helps her. "We're cooking pan-fried salmon with chicken breasts, served with white rice and stir-fried cabbage," she says. She seasons her food with herbs and spices, as well as black pepper. "It's the best way to add flavors to your food without extra calories," she notes. Her salmon is "about 120 grams after cooked," and she eats a cup of rice. "I don't count my cabbage, to be honest. The more vegetables you have, the better," she says.
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She Eat Rice at Both Lunch and Dinner
"I am going to cook enough rice for lunch and dinner. So usually, it's about two small cups, and that's about 300 grams of uncooked rice. So this is not just for me, but it's for me as well as my partner. Personally, I prefer basmati rice or jasmine rice. Make sure to rinse your rice," she says. "I would consume about one small bowl of rice for lunch and another half to one bowl of rice for dinner, depending on how intense my workout is."
Rice Gives Her More Energy for Her Workouts
Why did she amp up her rice intake? "Firstly, it builds me up for much longer, and it gives me a lot more energy during my workouts. That means I'm able to lift heavier and perform better. And as a result, I've seen improvement in terms of increasing my lean muscle mass as well as reducing my body fat because I don't crave as much anymore," she says.
The White Rice Versus Brown Rice Debate
How about the white versus brown rice debate? "I prefer white rice because it's easy on my digestion, so it's easier for my body to digest," she says. If I were to consume too much brown rice, it takes my body much longer to digest, and sometimes it can leave me feeling bloated," she reveals.
Also, She Maintains She Is Eating Less Junk Food
"I've seen results over the past three months. I have more energy, I perform better, and most importantly, I am consuming less junk because I don't crave as much," she says.
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Portion Size Is Key
Bottom line? "Rice is not bad for you," she says. "It's about understanding food portions. Yes, you can include rice in your daily diet, but you need to understand how much rice you need in order to lose weight, gain weight, or even help to improve your performance.
Here Is What She Has for Dinner
For dinner, she preps baked chicken and tilapia with vegetables, including Brussels sprouts, carrots, and onion, using cajun seasoning and olive oil, placing the ingredients on a baking tray in the oven. "I'm going to cover this with aluminum foil and place it in the oven to cook for about 40 minutes. Alright? And make sure to poke some holes for the heat to be released when the meat and vegetables are cooking." She also uses the leftover rice from lunch to make fried rice for dinner.
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She Snacks on Sweet Potato or Nuts
"As for snacks, I like to either have a small sweet potato or a handful of nuts. I love my nuts, so I will have this as my snack or sometimes even a protein shake right after my workout session as well."
She Follows a Balanced Diet
"As you can see, I follow a balanced diet. This is about 40% carbs, 30% protein, and 30% of healthy fats," she says. "As you guys can see, I don't restrict my diet. I aim to eat real food, wholesome food, and food that will really fill me up. And I am not afraid to eat rice. I do consume rice on a daily basis, so don't be afraid of rice." Her main takeaway? "Most important is for you to understand your food portion and how much you need to maintain a healthy weight." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
