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5 Healthy Rice Diet Recipes For Weight Loss

June 20, 2024
March 25, 2024
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Rice is a popular and flexible food that can be part of a healthy diet if eaten in moderation and alongside other nutritious foods. It contains important nutrients, gives you energy, and has several health advantages. In this article, we’ll discuss the benefits of eating rice, and recommend the best types of rice for weight loss and low-fat intake. We will also share with you five delicious and nutritious rice diet recipes for weight loss. Please note that we are referring to regular rice, not cauliflower rice.

Key Takeaways

  • Rice is an excellent energy source due to its high carbohydrate content, which fuels the body and supports daily activities.
  • Depending on the type, rice can be a good source of B vitamins, and minerals like iron and magnesium. Brown rice, in particular, retains more nutrients compared to white rice.
  • Rice is easy to digest, thanks to its low fiber content and simple carbohydrates.
  • Rice is naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivities.
  • When combined with a mix of nutrients, rice can create satisfying meals that help you feel full and content. Try some of our rice diet recipes for weight loss.

Is Rice Healthy?

Rice can be a healthy food choice, especially when consumed in moderation and as part of a balanced diet. It provides carbohydrates for energy and can be a good source food of essential nutrients like vitamins and minerals.

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5 Benefits of Eating Rice

Eating rice can offer numerous health benefits, as it is a staple food for many cultures around the world. Here are 5 benefits of eating rice:

1. Rice is a great energy source

Rice is indeed a great energy source. As mentioned earlier, rice is rich in carbohydrates, which are the body’s primary source of energy. Carbohydrates are broken down into glucose, which fuels the body and provides the energy necessary for daily activities and bodily functions. Rice is particularly effective as an energy source due to its high carbohydrate content and easily digestible nature, making it a preferred choice for athletes and individuals needing a quick and sustainable source of energy.

2. Rice contains essential nutrients for health

Depending on the type of rice, it can be a good source of essential nutrients such as B vitamins (including thiamine, niacin, and riboflavin) and minerals like iron and magnesium. Brown rice, in particular, is a whole grain that retains its outer bran layer and germ, making it richer in nutrients compared to white rice.

3. Rice is easy to digest

Rice is generally considered to be easy to eat and digest compared to many other grains and foods. This makes it easier for the digestive system to break down and absorb. Rice primarily consists of starch, a type of complex carbohydrate that is easier to digest compared to other types of food groups of carbohydrates. The body can quickly convert starch into glucose for energy.

4. Rice is gluten-free

Rice is naturally gluten-free, making it a safe and nutritious food option for individuals with celiac disease or gluten sensitivities. It can be used as a substitute for gluten-containing grains in various dishes, providing a versatile alternative to gluten-free diets.

5. Rice is satiating

Rice serves as a staple food in many cuisines all the spices, and is commonly consumed with a few seconds of other ingredients like vegetables, proteins, and fats. When combined with a balanced mix of nutrients, such as in a stir-fry or rice bowl, rice can contribute to a satisfying meal that leaves you feeling full and content.

What Is The Best Rice For Weight Loss?

While types of rice can certainly be included in a healthy and balanced diet, brown rice is generally considered to be the most beneficial for weight loss due to its high fiber foods and content of low fat, lower blood sugar, and nutrient profile.

Brown rice

brown rice
  • Description: It is a whole-grain rice that retains its nutrient-rich bran and germ layers, giving it a brown color and nutty flavor.
  • Health Benefits: The fiber in the rice aids digestion, promotes satiety, and helps regulate blood sugar levels. in this sense, food like brown rice moong mixture is a healthy option.

Black rice

black rice
  • Description: Black rice is a heirloom variety with a deep black or purple color, earning it the moniker “forbidden rice” as it was once reserved for Chinese royalty.
  • Health Benefits: The antioxidants in black rice help protect cells from damage and reduce inflammation. It may support heart health, brain function, and overall well-being.

Red rice

red rice
  • Description: Red rice is a whole-grain variety with a reddish-brown color and a slightly nutty flavor.
  • Health Benefits: Red rice’s fiber content supports digestion and helps maintain a feeling of fullness. Its nutrients contribute to energy production, immunity, and overall health.

Wild rice

wild rice
  • Description: Wild rice is not actually rice but a type of aquatic grass seed native to North America. It has a dark brown to black color and a chewy texture.
  • Health Benefits: The protein and fiber in wild rice support muscle maintenance, aid digestion, and promote satiety. Its nutrient profile offers various health benefits, including heart health and immune support.

White rice

white rice
  • Description: White rice is the most commonly consumed type of rice, and it undergoes extensive milling and processing.
  • Nutritional Information: Compared to other types of rice, white rice has a lower fiber content and is less dense in vitamins and minerals.

While all these rice varieties offer unique nutritional benefits, incorporating a variety of whole grains into your diet can provide a range of nutrients and flavors. Each type of rice can be a healthy addition to a balanced diet, helping to support overall health and well-being.

How To Lose Weight by Eating Rice

Losing weight requires a balanced diet along with a regular exercise routine. While rice is not typically associated with weight loss, it can still be included as part of a healthy weight loss plan. Here are some tips on how to incorporate rice into your diet while aiming to lose weight:

  • Portion Control: Pay attention to portion sizes when consuming rice. Stick to small or moderate portions to manage calorie intake. A serving size of cooked rice is usually around 1/2 cup or roughly the size of a tennis ball.
  • Choose Whole Grain Rice: Opt for brown rice or other whole grain rice varieties instead of white rice.
  • Balance Your Meal: Include a balance of protein, healthy fats, and vegetables alongside rice to ensure a well-rounded meal. Keeping a food journal may help.
  • Cooking Methods: Avoid deep-fried or heavily processed rice dishes. Instead, opt for healthier cooking methods like steaming, boiling, or stir-frying with minimal oil.
  • Regular Exercise: Combine your healthy eating habits with regular physical activity. You can find on JustFit app a wide variety of workouts for free.
Combine diet with home workouts for a healthier you with JustFit!

5 Healthy Rice Diet Recipes For Weight Loss

Here are 5 healthy rice diet recipes for weight loss. Please check the healthy rice recipe and have a try!

1. Brown Rice and Bean Burrito Bowl

brown rice bean burrito bowl 
healthy rice diet recipe for weight loss


  • 1 cup brown rice
  • 1 can of black beans (rinsed and drained)
  • 1 bell pepper, diced
  • 1 small red onion, diced
  • 1 teaspoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Optional toppings: avocado slices, salsa, Greek yogurt or sour cream, shredded cheese, lime wedges, cilantro


  • Cook the rice according to package instructions. You can also use a rice cooker for convenience.
  • In a large skillet, heat oil over medium heat. Add diced bell pepper and red onion. Sauté until vegetables are tender, about 5-7 minutes.
  • Add the black beans to the skillet. Season with chili powder, cumin, and pepper. Remember to sprinkle salt. Stir well to combine and cook until the beans are heated through.
  • To assemble the burrito bowl, start with a base of cooked rice in a bowl.
  • Top the rice with the seasoned black bean mixture.
  • Add your choice of toppings such as avocado slices, salsa, Greek yogurt or sour cream, shredded cheese, lime wedges, and cilantro.
  • Serve the Brown Rice and Bean Burrito Bowl hot and enjoy!

This Brown Rice and Bean Burrito Bowl is not only nutritious but also flavorful. It provides a good balance of protein, fiber, and essential nutrients. Enjoy your homemade burrito bowl!

2. Brown Rice Khichdi

brown rice khichdi
healthy rice diet recipe for weight loss


  • 1 cup brown rice
  • 1/2 cup yellow split mung beans, rinsed
  • 1 small onion, finely chopped
  • 1 small tomato, diced
  • 1 small carrot, diced
  • 1 small potato, diced
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • Salt to taste
  • Fresh cilantro leaves for garnish
  • Ghee or oil for cooking


  • Wash the rice and mung beans together under running water. Soak them in water for about 30 minutes, then drain and set aside.
  • In a pressure cooker or large pot, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
  • Add the chopped onions and sauté until they turn translucent.
  • Stir in the diced tomatoes, carrots, and potatoes. Cook for a few minutes until the vegetables soften slightly.
  • Add the soaked rice and mung beans to the pot. Stir well to combine with the vegetables.
  • Season with turmeric powder, ground coriander, ground cumin, and salt. Mix everything together.
  • Pour in enough water to cover the rice and beans mixture. The water level should be about 1 inch above the mixture.
  • Close the pressure cooker lid and cook for about 3-4 whistles or follow the cooking instructions for your pressure cooker.
  • Once done, let the pressure release naturally before opening the cooker. Give the khichdi a gentle stir.
  • Serve hot Brown Rice Khichdi garnished with fresh cilantro leaves. You can also drizzle a little ghee on top before serving for added flavor.

Brown Rice Khichdi is a nutritious, one-pot meal that is easy to digest and a recipe perfect for a wholesome lunch or dinner.

3. Healthy Fried Rice

healthy fried rice with brown rice
rice diet recipe for weight loss


  • 2 cups cooked brown rice (chilled overnight)
  • 1 cup mixed vegetables, diced
  • 1/2 cup tofu or cooked chicken, diced
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 2 eggs, beaten
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 teaspoon sesame oil
  • Salt and pepper to taste
  • Optional toppings: green onions, cilantro, sesame seeds


  • Heat a large skillet or wok over medium-high heat. Add a drizzle of oil and sauté the minced garlic and chopped onion until fragrant and slightly softened.
  • Add the diced vegetables to the skillet and stir-fry for a few minutes until they start to become tender.
  • Push the vegetables to one side of the skillet and make space for the beaten eggs on the other side. Pour the eggs into the skillet and scramble them until fully cooked.
  • Add the chilled cooked rice to the skillet and stir-fry, breaking up any clumps with a spatula.
  • Add the diced tofu or cooked chicken to the skillet and continue to stir-fry until everything is well combined and heated through.
  • Drizzle the soy sauce or tamari and sesame oil over the fried rice. Stir well to evenly coat all the ingredients. Season with salt and pepper to taste.
  • Cook for a few additional minutes, stirring constantly, until the flavors meld together and the fried rice is thoroughly heated.
  • Remove from heat and garnish with optional toppings such as chopped green onions, cilantro, or sesame seeds.

Healthy Fried Rice is a lighter alternative to traditional fried rice recipes that still packs plenty of flavor and nutrition. By using rice and adding lots of vegetables, lean protein, and minimal oil, you can enjoy a satisfying and wholesome meal. Enjoy!

4. Sheet Pan Salmon with Roasted Vegetables and Rice

pan sheet salmon with roasted vegetables
healthy rice diet recipe for weight loss


  • 4 salmon fillets
  • 2 cups cooked brown rice
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small zucchini, sliced
  • 1 small red onion, sliced
  • 2-3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon dried herbs (such as thyme, rosemary, or Italian seasoning)
  • Salt and pepper to taste
  • Lemon slices for garnish
  • Fresh parsley, chopped, for garnish


  • Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • In a small bowl, mix together olive oil, minced garlic, dried herbs, salt, and pepper.
  • Place the salmon fillets on one side of the baking sheet and brush them with the olive oil mixture. Arrange the sliced vegetables on the other side of the baking sheet.
  • Drizzle a little more of the olive oil mixture over the vegetables and toss them to ensure they are evenly coated.
  • Place the baking sheet in the oven and roast for about 15-20 minutes, or until the salmon is cooked through and the vegetables are tender, stirring the vegetables halfway through cooking.
  • While the salmon and vegetables are roasting, reheat the cooked brown rice.
  • Once everything is cooked, assemble your meal by placing a portion of rice on each plate, topping it with a salmon fillet, and serving the roasted vegetables on the side.
  • Garnish with lemon slices and chopped fresh parsley before serving.

This dish is easy to prepare and perfect for dinner. The combination of protein-rich salmon, fiber-packed vegetables, and whole-grain rice makes this recipe a well-balanced meal.

5. Stuffed Bell Peppers with Brown Rice

stuffed bell peppers with brown rice
healthy rice diet recipe for weight loss


  • 4 large bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup chunky salsa
  • 1 cup corn kernels (fresh, canned, or frozen)
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1 cup shredded cheese (such as cheddar or mozzarella)
  • Optional toppings: chopped cilantro, sour cream, avocado slices


  • Preheat the oven to 375°F (190°C).
  • Cut the tops off the bell peppers, remove the seeds and membranes, and rinse them. If needed, slice a small portion off the bottom of the peppers to help them stand upright.
  • In a large mixing bowl, combine the cooked rice, black beans, salsa, corn, cumin, chili powder, salt, and pepper. Mix well to combine all the ingredients.
  • Stuff each bell pepper with the rice and bean mixture until they are filled to the top. Place the stuffed peppers in a baking dish.
  • Cover the baking dish with foil and bake in the preheated oven for about 30-35 minutes, or until the peppers are tender.
  • Remove the foil, sprinkle the shredded cheese over the stuffed peppers, and return the dish to the oven. Bake for an additional 10 minutes, or until the cheese is melted and bubbly.
  • Once done, remove the stuffed bell peppers from the oven and let them cool slightly before serving.
  • Garnish with chopped cilantro, a dollop of sour cream, and slices of avocado if desired.

Stuffed Bell Peppers with Brown Rice is a wholesome and satisfying meal that’s full of flavor and nutrients. You can easily customize the filling by adding other vegetables, lean protein, sources, or seasonings to suit your taste preferences.

Rice Protein: Option For Those Who Don’t Like Rice

In addition to traditional rice, rice protein is gaining popularity as a beneficial supplement. It offers an alternative source of protein, especially for those following vegetarian or vegan diets or who have allergies to other protein sources like dairy or soy. Rice protein is easy to digest and can support muscle growth and repair.

Moreover, research suggests that rice protein may have specific benefits for weight management. In fact, rice protein can improve how the body handles fats, potentially leading to weight loss and reduced fat levels. It seems to help the body break down fats more efficiently and produce less fat.


In conclusion, rice is a popular and versatile food that can be part of a healthy diet. It provides important nutrients, serves as an energy source, is easily digestible, and is gluten-free. For weight loss, brown rice is generally considered the best option due to its high fiber content, low fat intake, and nutrient profile. When incorporating rice into a weight loss plan, it is important to practice portion control, choose whole grain rice, balance your meals with protein, healthy fats, and vegetables, opt for healthier cooking methods, and engage in regular exercise.

Lastly, we have provided 5 healthy rice diet recipes for weight loss. Enjoy the delicious and nutritious meals and make sure to consult with a healthcare professional for personalized advice and guidance on your weight loss journey.

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Kempner, W., Newborg, B. C., Peschel, R. L., & Skyler, J. S. (n.d.). (1975). Treatment of massive obesity with rice/reduction diet program: An analysis of 106 patients with at least a 45-kg weight loss. [online]. Available at: [Accessed 19 Mar 2024].

Yang, L., Chen, J.-H., Lv, J., Wu, Q., Xu, T., Zhang, H., Liu, Q.-H., & Yang, H.-K. (2012). Rice protein improves adiposity, body weight and reduces lipids level in rats through modification of triglyceride metabolism. [online]. Available at: [Accessed 19 Mar 2024].

Goodfood. Healthy rice recipes. [online]. Available at: [Accessed 19 Mar 2024].

About authors
Jessica Brown
Written by
Jessica Brown is a 29-year-old freelance copywriter who is passionate about human nature and is now immersing herself deeply into the realm of health and wellness. Jessica holds a Master of Arts in Literary Studies from the National University of Singapore and a Bachelor's in Biology from the University of Cambridge.