If you are eating rice as part of your daily menu, then you might be interested to know that white rice can interfere with your weight loss plan and instead, make you gain weight in the process. I mean not instantly, but eventually, you will store more excess fat, because a cup of white rice actually has 202 calories in it. While it’s not exceedingly high in calories, it won’t keep you satisfied for long after your meal. So, you can just imagine what you do and have next – more carbs plus excess weight!
This is what I can tell you. If I eat white rice 3 times like each meal a day, in a max of 2 weeks, I won’t be able to fit my shirts anymore. Seriously, if I go to my mom’s, I cannot seem to escape eating white rice. Even if I take a weight loss pill, the effect would still be an excess weight instead of a weight loss!
Just in case you are still not aware of it, you should examine every food you feed your body. Your sagging stomach weight loss solution free diet plan truly plays a key role in your weight loss program.
We are both aware that finding a replacement to your fast food, ice cold cola, super flavored ice cream, and moistened cakes (sugar) can be tough. How much more in finding a replacement for white rice?
Finding a replacement of your staple food white rice can be really tough for you, especially if all the members of your household and the people in your vicinity eat white rice. Am I right Asians?
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If you are on a fast food diet for the most part of your working day, then you are in danger of adding a little visceral fat each time you eat them. I don’t want to argue about this, but you can try and see it yourself.
I know the convenience fast food can give you. Fast food is like having a mini kitchen in your car. Fat, carbohydrates, and sugar could be tricky when you are trying to lose weight fast.
Eating right can be really challenging if you are used to eating fast foods all the time. Your weight loss solution may not give you a smaller waist as you hope to have!
The American Heart Association recommends only no more than 37.5 grams or 9 teaspoons of added sugar per day for men and no more than 25 grams or 6 teaspoons of sugar per day for women.
What is left for you to eat instead of fast food? This could be difficult at the start, but not when you get used to it.
Tell you what, you can go for the quinoa protein diet. What I mean is that you can replace your white rice staple food or daily white bread with the quinoa.
Quinoa helps reduce excess weight
Eating quinoa is the most nutritious way to replace bread or rice in your diet. The quinoa is a seed of the Chenopodium or Goosefoot plant.
It is commonly referred to as a grain because it looks and is being cooked like one. Most celebrities who ate quinoa have done a lot more in reducing their visceral fat, than when they ordered diet meals delivered to their homes.
Quinoa is a gluten free super seed that could be incorporated into the healthy diet meal plan of anyone including the vegetarians. The only special handling required in this seed is to give it a good rinse before cooking.
The introduction of these seeds is indeed good news for dieters wanting to remove white rice from their diet. Replace your rice and bread with quinoa and enjoy the countless benefits eating this nonfattening super food.
There is no need to count your calories. Quinoa is a good way to do it all. The two important minerals in this grain are manganese and copper, which when together, work as an antioxidant.
You can gently shift your body into a fat release mode by eating this super food. You can combine with fish and vegetables or even meat for a delicious option.
The quinoa seed can give you a whole lot of nutrients that a white or brown rice may lack by nature.
Quinoa cooks like rice, only it swells up to 4 times its size and cooks faster than rice. Quinoa is rich in B Vitamins, calcium, copper, iron, magnesium, Vitamins C and E, and zinc. Both Vitamin E and Vitamin C are antioxidants that help prevent free radical damage.
The seeds also contain phytosterols, a natural component of their plant cell membranes. Phytosterols have been linked to preventing oxidative damage, preventing cancer growth, and lowering cholesterol.
Phytosterols have anti-inflammatory effects, making quinoa a potentially great food for people experiencing diseases such as arthritis, metabolic syndrome, or the many gastrointestinal inflammatory diseases.
Benefits you get from eating quinoa
The quinoa seeds are exceptionally high in protein and has been considered to be a complete source of protein. The seeds practically contain all the amino acids that your body needs, such as the lysine.
Lysine is a key contributor to tissue repair and could boost your anti aging skin care efforts.
Quinoa is considered as one of the five most fiber rich plant foods. It can boost satiety because of its high protein and fiber content.
Fiber is one of the key macronutrients needed to regulate blood sugar. This is one of the reasons you can effectively manage your eating behavior and successfully eat less throughout the day.
The quinoa has a very low glycemic index, which makes it safer for diabetics and people suffering from lupus. Quinoa has a very low glycemic index of 35.
For people suffering from diabetes, quinoa makes a great carbohydrate source, because of the slow rate that it affects blood sugar once eaten.
The quinoa has high protein quality and a good source of all essential amino acids, zinc, fiber, folate, magnesium, copper, phosphorus, manganese, and Vitamin E.
In addition, you obtain calcium, Vitamin B, iron, Omega 3 fatty acids, and other potent antioxidants you usually get from fruits and vegetables.
The quinoa contains essential fatty acids (EFAs), specifically linoleic acid and linolenic acid. Consuming these polyunsaturated fatty acids has been linked to improved blood sugar control and cardiovascular health.
Besides, regularly consuming certain amino acids, antioxidants, B Vitamins, and Omega 3s found in quinoa has been associated with increased brain function.
The potassium and magnesium are key to maintaining electrolyte balance in and around the cells. Magnesium plays an important role in the bone formation and of the operations of the enzymes.
The iron composes a critical part of the hemoglobin, which is the protein that carries oxygen in the blood. Iron helps stabilize mood swings.
The quinoa is the least allergenic foods and can be tackled by people who are on a highly restrictive diet. Because it is an alkaline food, it is good for diabetes sufferers.
The quinoa contains high amounts of antioxidant phytonutrients, including the quercetin and the kaempferol flavonoids. The nutrients are provided in especially concentrated amounts.
In fact, the concentration may just be higher than those provided by the high flavonoid berries, such as the cranberry or the lingonberry.
The grain provides heart healthy fats in the form of oleic acid and small amounts of ALA and the omega 3 fatty acids.
It also contains a variety of anti-inflammatory nutrients such as the polysaccharides like arabinans and rhamnogalacturonans, hydroxycinnamic and hydroxybenzoic acids, flavonoids like quercetin and kaempferol, and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid.
Given its higher fat content, it does not easily get oxidized. Its overall nutrient richness gives people a very striking health benefits. Quinoa contains significant amounts of lysine and isoleucine that serve as a complete protein source.
The quinoa seed has a relatively low calorie. One serving contains an approximately 172 calories only.
A ½ cup quinoa gives 2.6 g fiber and 4.1 g protein while a ½ cup of cooked white rice only gives 0.3 g of fiber and 2.2 g of protein.
A ½ cup portion of cooked quinoa contains 111 calories. A ½ cup of brown rice contains 109 calories. A ½ cup cooked whole wheat spaghetti contains 87 calories.
The Center for Disease Control and Prevention recommends 500 to 1,000 fewer calories per day than you normally eat. 4 cups of quinoa give 888 calories, which is almost near to the 1,200 or 1,600 calorie weight loss diet plan.
Burn your fat
Quinoa is a high fiber, protein rich food. Eating foods that are high in fiber could help you lose weight. Fiber has the power to make you feel full without craving for more food.
The fiber fills you up and allows slow burning of energy. You can go longer with less energy. You are unlikely to go binge eating on unhealthy foods when you feel full for longer hours.
The dietary fiber binds to fat and cholesterol. This makes your body absorb less fat and cholesterol.
The fiber reduces the plaque buildup and reduces the risk of heart disease. The high protein content of quinoa supports lean muscle tissue, which in turn helps burn your fat.
It exceptionally slows the rate at which sugar enters your bloodstream. The quinoa is a low glycemic index food. It is safe for diabetic people who loves to stay on a good diet.
It is absorbed slowly by the body, thus keeping glucose and insulin low and providing long lasting energy.
It also provides the unique ability to prevent the steep declines in blood sugar levels that give rise to fatigue, mood swings, and low dopamine food cravings.
Quinoa has been recently labeled as a superfood by most nutritionists. It provides a good source of protein and healthy complex carbohydrates, which helps you avoid cravings and snacking between meals.
Protein increases your satiety and also increases your after meal calorie burn. In simpler words, eating a high protein diet can lead to more satisfaction and more fat being burned.
This tasty, versatile protein source is considered as a fantastic alternative to acid forming grains wheat and barley.
How to cook quinoa?
Measure the quinoa in a cup. One cup of quinoa produces 3 cups of cooked quinoa.
You can have ½ cup quinoa for the whole day. A half cup raw quinoa already provides 1 ½ cup of cooked quinoa, depending on the amount of water you put in it. This measurement is enough for me.
If undecided, you can just follow the 1 part quinoa and 2 parts water measurement until you can already estimate how much you consume in a day. Rinse the quinoa under a slow running tap water.
Rinsing the quinoa helps get rid of the saponins, which coat the seeds. When boiled, the saponins create a foam. The foam results in a bitter taste for the cooked quinoa.
One trick to avoid the bitter taste is to remove the saponins. Put the seeds in a sieve. Wash under a slow running tap water. Just run cold water to wash out the saponins.
Start cooking. Add one part of the grain to two parts water in a saucepan. When it boils, reduce the heat. Simmer. Cover the saucepan. Cooking takes only about 15 minutes.
The seeds become translucent while the white germ partially detached itself like a white-spiraled tail when fully cooked.
Perfect weight loss diet food
The quinoa seeds are just perfect. Make quinoa an important component of your healthy diet meal plan for obesity management or even blood sugar management.
Fortunately, it does not have gluten like the wheat, oats, or barley. If you want to prepare a porridge for breakfast, you can add nuts or fruits to the cooked quinoa. You can also use the quinoa in salads and sandwiches or vegetable soups.
Is quinoa better than rice?
A dry quinoa will cook up to about 4 times its size. This means that a cup of dry quinoa will give you about 4 cups of cooked quinoa, which is about 6 to 8 servings. The cooking ratio would be 2 cups of water for 1 cup of quinoa.
It was called in the past as the gold of the Incas, who confirmed and recognized the value of the seed in increasing the stamina of the warriors. The grain has been called as the superfood and was considered as important to the diet of the pre-Columbian Andean civilizations.
The seed is available in prepackaged containers and bulk bins.
Quinoa can be added to salads, soups, or eaten raw. It’s a very versatile food that provides instant nutrition and texture to soups, chilis, or stews.
The quinoa seeds make a great replacement for rice. Quinoa can last for a year or longer in your pantry or refrigerator. The seeds can be used in a relatively the same way as you use the oats.
If you are trying to cut meat in your diet, get a good dose of protein, you can simply eat quinoa in some days you are trying to avoid eating meat.
The year 2013 was officially declared by the Food and Agricultural Organization of the United Nations or FAO as the International Year of the Quinoa.
The quinoa has been singled out by the FAO to contain highest nutritive value, impressive biodiversity, and a good way to start developing a healthy diet meal plan with this easily prepared nutrient rich food.
How to buy quinoa?
Make sure that there is no evidence of moisture in its packaging and that the store has a good product turnover to ensure its maximal freshness.
When deciding on how much to purchase, always keep in mind that the grain expands during cooking to many times its original size. If stored in the refrigerator, it would have a shelf life of about 3 to 6 months.
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Learnist. How to make perfect quinoa.
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Sara (2010). Metabolism booster to superfood: Four things to know about quinoa. Svelte Gourmand.
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Villacorta, M. (2013). Peruvian power foods: 18 superfoods, 101 recipes, and anti aging secrets from the Amazon to the Andes. Deerfield Beach, FL: Health Communications.
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Zelman, K. M. High fiber diets and weight loss. WebMD.
White rice can make you gain weight and store more visceral fat over time. Be slim and fit as well as look pretty and cute forever, stop eating white rice and start eating quinoa as your most healthy meal replacement. Eating nutritious food like quinoa can help you get rid of your excess weight fast and keep you stay fit as long as you wish. Up your weight loss solution with this unfailing weight loss diet plan.