Is it correct to remove bread and rice from the meal?

In order to help with weight loss, it is often recommended to minimize the amount of carbohydrates in your diet. The ketogenic diet is one of the most popular diets for weight loss, where carbohydrates are sometimes even eliminated. Is eliminating carbohydrates such as bread, rice, pasta and potatoes a guarantee for weight loss? In this article, we will talk about eliminating bread and rice for weight loss.

The difference between simple and complex carbohydrates

Carbohydrates form an important part of the diet. There are 2 main types of carbohydrates: simple (refined) and complex. Complex carbohydrates are formed from whole grains, which means they have 3 parts: bran, germ and endosperm. Cereal, oatmeal, brown rice, and products made from whole corn flour or whole wheat flour are examples of complex carbohydrates. These types of carbohydrates are rich in nutrients and are considered healthy foods. Simple carbohydrates such as rice, white bread and pasta are ground. In the sense that they only contain endosperm. In simple carbohydrates, vitamins, minerals and fiber are removed from the food during the refining process.

Simple carbohydrates have a high glycemic index, which means they can quickly increase blood sugar levels. Women should consume about 150 to 170 grams of cereals daily. While this amount in men is approximately 170 to 220 grams. It means that about 3 cups of rice or pasta or 6 pieces of bread should be consumed. If possible, you should always try to consume whole grain products instead of refined grain products. Therefore, the advice of nutritionists is that if you want to eliminate bread and rice from your diet, it is better to replace them with healthy and fiber-rich complex carbohydrates such as semolina or oats.

Eliminate bread and rice for weight loss

Studies have shown that having a diet that reduces calorie intake and uses foods that have a lower glycemic index can help you lose weight. Some people prefer to use diet pills along with their diet to be more successful in losing weight by reducing appetite and increasing fat burning.

Simple carbohydrates are pure calories, which means they have a positive effect on weight gain. So if you’re trying to lose weight, cutting out rice, bread, and pasta can be a good idea. In many diets, including the ketogenic diet and Atkins, the consumption of carbohydrates is minimized. Foods that are low glycemic, that is, they have a glycemic index of 55 or less. Average glycemia is between 55 and 69 and high glycemia has an index of 70 or higher. In the table below, we have given the glycemic index of some foods:

Although eliminating carbohydrates will help you lose weight, you should not completely eliminate carbohydrates from your diet because this macronutrient is very important for maintaining a healthy body.

Suitable substitutes for bread and rice in a slimming diet

Eliminating bread and rice for weight loss is not a problem as long as you consider alternatives for them. Before you eliminate bread and rice with the aim of losing weight, first check how many times a week you eat bread and rice and how many calories you get from them? Your calorie intake plays an important role in weight loss. Most people consume an average of 2,000 calories per day. If you are on a slimming diet, you should reduce your calories below this amount. Note that according to studies, women should not consume less than 1,200 calories and men should not consume less than 1,500 calories per day.

If a significant part of your caloric intake comes from grains such as rice and bread, it is better to find alternatives for them. Consuming too few calories can deprive you of nutrients and even slow down your metabolism. Most foods contain carbohydrates and you can easily find substitutes for bread and rice. For example, the glycemic index of barley is only 28. Healthy (complex) carbohydrates with a low glycemic index include:

• Legumes such as peas, red beans and lentils.
• Soy-based products

These foods have a low glycemic index between 16 and 32. Many vegetables also contain carbohydrates and by the way they are also recommended in slimming diets. Vegetables are rich in fiber and are good for digestive health. Increasing fiber intake helps in weight loss and supports cardiovascular health.

Effects of removing bread and rice from the diet

Carbohydrates are a rich source of energy. When a person decides to eliminate bread and rice from their diet, the energy of the body decreases drastically. It is in this state that the body has to go to stored proteins and break them down for energy. Therefore, muscle wasting may occur. Especially if a person is exercising, he may not have the necessary energy to do his exercises. Eliminating bread and rice for weight loss can affect a person’s mood and increase nervous excitability. Therefore, as we explained, it is better when you eliminate bread and rice, to consider alternatives for them so that the carbohydrates needed by the body are well supplied and the body does not face a drop in energy.

How much weight can we lose by eliminating rice?

We said that removing white rice from the diet is very suitable for losing weight. But you will not lose weight just by giving up rice. Sometimes you may eliminate rice but still there will be no change in your weight. In fact, it should be seen what other foods you eat during the day and how much physical activity you do. In order to succeed in losing only 0.5 kg of your weight, you need about 3500 calories burn

How much weight you will lose by not eating rice also depends on your previous weight. In general, research shows that if you eliminate rice and white bread from your diet and increase your physical activity, you can experience significant weight loss within a month. This weight loss can be 2 kilos for some people and 5 kilos or more for others. In fact, there are other effective factors that we have mentioned.

last word

Eliminating bread and rice for weight loss is recommended in many weight loss diets. White bread and rice are both considered simple carbohydrates. It is better not to completely eliminate carbohydrates from your diet. Look for alternatives to bread and rice and use them. For example, whole grains are considered very desirable options. To help your weight loss process, you can also use a variety of herbal slimming pills that are sold at Positive Green Online Pharmacy. Share your experiences of slimming diets with us and the readers of Darokhaneh Online Zazb magazine so that we can benefit from them.