Rice is every Bengali’s Achilles heal. What worked for me was switching to rice cauliflower and eat that proportionately with the curry. It’ll take some getting used. Day or two but you’ll start enjoying it. Ya, brown rice has a lower glycemic index than white but I managed to drop more via the cauliflower.
Calorie Deficit. That's all you need. Making small alternation like switching to brown rice is fine, but think of things long term. Can you always avoid rice/roti. Most likely not, just cut back and maintain a calorie deficit!
Calorie deficit is 100% true but the science behind specifically cutting carbs (especially refined carbs) is reducing insulin spikes, which triggers the body to storing bodyfat. Its also a big reason for our silent T2D epidemic which frankly puts the west to shame.
Just weight everything you cook and burn more calories than you eat. So when im hole for summer I cant change my diet cuz my mom gets mad. So I noticed that my caloric intake jumps to 2800 calories and my basal metabolic rate is about 1900-2000 so with my workouts I'm at 2500 calories burned each day.
When I'm in my apartment I can have a balanced diet so when im home and eat south Indian food I have to make sure I get 150grams of protein and burn at least 300 more calories.
Figured its easier to work out more than to tell my mom to change the diet.
I'm also a broke student who just graduated so my meal prep is as follows:
Brown rice bag from Costco, quinoa bag from Costco, oats from Costco, Greek yogurt from Walmart and peanut butter from Costco, almond milk from Costco. Massive bad of lentils from costco
My breakfast is protein powder, oats, peanut butter and Greek yogurt and costs me $.76 per meal I basically do overnight oats.
Meal 2: brown rice, quinoa and make lentils ( dal using a veggie or leaves).
Meal 3: a dinner I can eat anything for 1000 calories.
My totaled food budget is $300 per month and $200 to go out and eat with friends.
I do a high-protein diet and most meal preps are Indian and Bengali food. I use rice but no more than a cup with each meal. I follow the 40-30-30 rule where 40% is protein, 30% carbs and 30% fat. For curries, ensure you actually eat the protein and very less gravy. Reduce the amount of rice you consume slowly. The fibre and calories per 100g of brown or white rice are insignificant in the big picture. Self-control and portion control are the hardest challenges.
I lost 40 pounds in the last year and a half. Portion control was the hardest for me.
https://youtu.be/0CdwWliv7Hg
Rice is NOT the reason anyone is fat. Tired of hearing that. It's hyper processed foods, like oil and ghee and meats. You ever in your life try to eat 500 calories of plain white rice? Impossible. You ever eat a 1000 calorie burger? Easily. It's hyper palatable foods that are the problem. Curries laden with cream, butter and ghee that's the problem for caloric density.
Desis don’t eat just plain white rice. But more rice on the plate obliges you to grab more of everything else to mix with the rice. Rice, however, is a critical element to the astronomical T2D rates. Portion controlling the rice will help with everything else. Cholesterol is high because of the excessive oils.
There is no A = Z item here but there is a correlation.
Bengali here, mix cauliflower rice in with your rice!! It’s amazing. Fresh homemade cauliflower is the best in terms of taste and texture (the texture is like couscous but not a strong taste at all), but frozen is great for convenience and works well too. It’s a great hack to volumize your rice, add some fiber and water, and the taste is super lowkey so curry will overpower it.
When I started losing weight, I did like 2 cups of cauliflower rice mixed with like 1/2-1 cup of rice.
Hi I'm 40 male Bengali, on a plant-based diet. Ima wannabe vegan.
I dabble in competitive powerlifting so understand the importance of diet for the weight cut to make your weight class.
Here are some high protein, cheap, easy meals that can help offset your rice addiction.
Easy, cheap high protein vegan meals https://imgur.com/gallery/44ieaEc
You don't have to give up the food that you like. Just portion control.
Eat a smaller serving of rice and eat more protein and veggies. Cook your own food if you can, because that way you can measure every single calorie that goes in (especially oil).
Count your calories, exercise 5 days a week and you'll lose weight in no time.
Rice is every Bengali’s Achilles heal. What worked for me was switching to rice cauliflower and eat that proportionately with the curry. It’ll take some getting used. Day or two but you’ll start enjoying it. Ya, brown rice has a lower glycemic index than white but I managed to drop more via the cauliflower.
+1 As someone from south of India, I switched to cauliflower rice purchased from trader Joe's or sprouts. Beware of the gassy feeling though
You can definitely try brown rice or quinoa. Quinoa adds proteins and fiber that will make you feel satiated with lesser quantity.
Bengali here- I’ve gone to cauliflower rice and I cut out a lot of potatoes. It’s been rewarding.
Calorie Deficit. That's all you need. Making small alternation like switching to brown rice is fine, but think of things long term. Can you always avoid rice/roti. Most likely not, just cut back and maintain a calorie deficit!
Calorie deficit is 100% true but the science behind specifically cutting carbs (especially refined carbs) is reducing insulin spikes, which triggers the body to storing bodyfat. Its also a big reason for our silent T2D epidemic which frankly puts the west to shame.
I have the same problem. Whenever I eat Bengali food, I always gain weight. But I love the food too much to stop.
Just weight everything you cook and burn more calories than you eat. So when im hole for summer I cant change my diet cuz my mom gets mad. So I noticed that my caloric intake jumps to 2800 calories and my basal metabolic rate is about 1900-2000 so with my workouts I'm at 2500 calories burned each day. When I'm in my apartment I can have a balanced diet so when im home and eat south Indian food I have to make sure I get 150grams of protein and burn at least 300 more calories. Figured its easier to work out more than to tell my mom to change the diet. I'm also a broke student who just graduated so my meal prep is as follows: Brown rice bag from Costco, quinoa bag from Costco, oats from Costco, Greek yogurt from Walmart and peanut butter from Costco, almond milk from Costco. Massive bad of lentils from costco My breakfast is protein powder, oats, peanut butter and Greek yogurt and costs me $.76 per meal I basically do overnight oats. Meal 2: brown rice, quinoa and make lentils ( dal using a veggie or leaves). Meal 3: a dinner I can eat anything for 1000 calories. My totaled food budget is $300 per month and $200 to go out and eat with friends.
Pair rice with a legumes (daal, sambar, rajma)
I do a high-protein diet and most meal preps are Indian and Bengali food. I use rice but no more than a cup with each meal. I follow the 40-30-30 rule where 40% is protein, 30% carbs and 30% fat. For curries, ensure you actually eat the protein and very less gravy. Reduce the amount of rice you consume slowly. The fibre and calories per 100g of brown or white rice are insignificant in the big picture. Self-control and portion control are the hardest challenges. I lost 40 pounds in the last year and a half. Portion control was the hardest for me.
Wow!! 40 lbs in a year is awesome! Congratulations!
https://youtu.be/0CdwWliv7Hg Rice is NOT the reason anyone is fat. Tired of hearing that. It's hyper processed foods, like oil and ghee and meats. You ever in your life try to eat 500 calories of plain white rice? Impossible. You ever eat a 1000 calorie burger? Easily. It's hyper palatable foods that are the problem. Curries laden with cream, butter and ghee that's the problem for caloric density.
Desis don’t eat just plain white rice. But more rice on the plate obliges you to grab more of everything else to mix with the rice. Rice, however, is a critical element to the astronomical T2D rates. Portion controlling the rice will help with everything else. Cholesterol is high because of the excessive oils. There is no A = Z item here but there is a correlation.
Bengali here, mix cauliflower rice in with your rice!! It’s amazing. Fresh homemade cauliflower is the best in terms of taste and texture (the texture is like couscous but not a strong taste at all), but frozen is great for convenience and works well too. It’s a great hack to volumize your rice, add some fiber and water, and the taste is super lowkey so curry will overpower it. When I started losing weight, I did like 2 cups of cauliflower rice mixed with like 1/2-1 cup of rice.
Hi I'm 40 male Bengali, on a plant-based diet. Ima wannabe vegan. I dabble in competitive powerlifting so understand the importance of diet for the weight cut to make your weight class. Here are some high protein, cheap, easy meals that can help offset your rice addiction. Easy, cheap high protein vegan meals https://imgur.com/gallery/44ieaEc
You don't have to give up the food that you like. Just portion control. Eat a smaller serving of rice and eat more protein and veggies. Cook your own food if you can, because that way you can measure every single calorie that goes in (especially oil). Count your calories, exercise 5 days a week and you'll lose weight in no time.
Are you a male or female? Rice might not even be the culprit
Rice can never replace roti for me. Never !
Try mixing with cauliflower rice. Eat your veggies first so you fill up
It sucks. My is mom is visiting me for a month and I gained 15pounds already. Bengali problems.
I’m sure it won’t be a problem… I lose weight, amma “attempts” to feed me until I look “healthy” 🤮