Jakarta, CNN Indonesia –
Diet not only lose weight. More than that, diet is a way to regulate food intake so that body weight becomes more controlled.
One of the steps is to replace the consumption of white rice to types carbohydrate others that are healthier, such as brown rice, boiled potatoes, quinoa, shirataki or others.
This is because white rice has a high glycemic index and triggers a blood sugar spike quickly.
Even though you are on a diet, it doesn’t mean that carbohydrates should be eliminated just like that. The reason is, the body still needs carbohydrates as the main energy source.
According to the Indonesian Ministry of Health’s Nutritional Adequacy Rate (RDA), the number of daily calories needed by an adult male or female is around 2,000 calories.
If an average of 2,000 calories per day, then the carbohydrate needed is only about 325 grams. Meanwhile, for those who are on a diet, carbohydrate intake can be reduced to a range of 150 grams per day.
To get around your intake of healthier carbohydrates besides rice, you can try the rice-free diet menu for the morning, afternoon, and evening during the week, as reported from Eating Well.
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Illustration. For those of you who are trying to lose or control weight, you can imitate the rice-free diet for the following week. (iStockphoto / Serge_Bertasius)- – |
Day 1
- Breakfast: a portion of beef bacon with a mixture of broccoli and boiled egg.
- Lunch: vegetable salad topped with avocado.
- Dinner: 1 slice of toasted whole wheat bread and an additional side dish of grilled shrimp.
- Snack: medium citrus fruit or ½ cup of berries.
Day 2
- Breakfast: a diet menu without rice can also be done with muffins and berries.
- Lunch: a bowl of vegetable salad and a little olive oil.
- Dinner: lean steak or spinach.
- Snack: medium-sized plums or oranges.
Day 3
- Breakfast: a medium-sized berry and citrus muffin.
- Lunch: grilled cabbage, fish in sweet and sour sauce.
- Dinner: a glass of low -fat milk.
- Snack: 2 whole wheat crackers with ½ teaspoon peanut butter.
 Illustration. Vegetable chicken soup can be a diet menu option without rice. (istockphoto / Aneta_Gu)-– |
Day 4
- Breakfast: a glass of low -fat milk.
- Lunch: clear chicken soup (use lean chicken breast)
- Dinner: 2 cups boiled pasta with grilled chicken breast fillets.
- Snack: one medium pear and a hard boiled egg.
Day 5
- Breakfast: medium bowl of plain yogurt with berries and almonds.
- Lunch: shirataki noodles with lean grilled chicken fillet topping.
- Dinner: vegetable salad with thinly sliced beef.
- Snack: one apple and a few green grapes.
 Illustration. Vegetables and skinless chicken breast can be a diet menu option without rice. (Jakub Headquarters / FoodiesFeed)-– |
Day 6
- Breakfast: pancakes topped with banana and maple syrup.
- Lunch: salad wrap with veggies and grilled chicken.
- Dinner: one cup of Greek yogurt and a slice of apple or berry.
- Snack: 1 medium guava.
Day 7
- Breakfast: a glass of low -fat milk.
- Lunch: sauteed broccoli tuna.
- Dinner: a glass of fruit juice without added sugar.
- Snack: a slice of green apple and two biscuits topped with peanut butter.
Those are some references to the rice-free diet menu with an average carbohydrate amount of around 90-100 grams per day. Prioritize cooking your own diet menu so that calories are better monitored.
However, it needs to be ensured that a diet with reduced rice alone is not enough, if it is not accompanied by sufficient physical activity for at least 30 minutes per day.
(avd / fef)
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