How to diet with brown rice to lose weight

Updated February 21, 2017

Brown rice is a healthy grain to enjoy with a variety of meals, and if you're trying to lose weight, it can be a helpful food to eat. Brown rice is healthier than white rice for several reasons. During the milling process, white rice loses much of its fibre and vitamins. Brown rice keeps its fibre and vitamins during the process, and as a result, has multiple health benefits.

Soak your brown rice overnight before eating it. While it can be eaten without being soaked, the soaking process breaks it down, making the brown rice softer, and thus easier to digest. Measure out the amount of brown rice you plan to eat the following day and place it in a bowl. Fill the bowl with water to ensure the rice is covered. The bowl can be left on the kitchen counter overnight.

Drain the water off your soaked brown rice prior to cooking it, then cook it with at least one meal a day. If you can, try to eat it at lunch and dinner. Brown rice's high fibre content aids your digestive health by helping to keep you regular.

Cook the rice with different spices to change up the taste. If you eat plain brown rice twice a day, it won't take long until you're tired of it, and you may give up eating it. Try adding spices such as ginger, turmeric, coriander, onion and chilli to the rice to give it a different taste at every meal. You can also put fresh spring onions, parsley and coriander into the rice to liven it up.

Eat brown rice when you're craving a carbohydrate-rich starch. Brown rice is significantly lower in carbohydrates than white rice, bread or potatoes. Eating the brown rice slowly, with plenty of chewing, is important to help break the rice down and make it even easier to digest. Slow eating also slows down the meal and convinces your body that you're getting full. This will help to discourage overeating.

Make brown rice a significant part of your diet for one to two weeks. Weigh yourself daily and keep track of your weight loss, remembering that you might not see progress for the first few days.


Ideally, you should avoid high-fat and high-sugar foods while following a brown rice diet. These foods are known to promote weight gain and may counteract the good you're doing by eating brown rice.

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About the Author

Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.