If you are on a weight loss journey, do not ignore brown rice. According to experts, brown rice is low in calories and rich in essential nutrients. Therefore, this type of food is very good for dieters. Of the many methods of preparing brown rice, how to make brown rice flour to lose weight It is applied by many girls because it is convenient and easy to combine with many different foods.
Bazaar Vietnam will share with you a few ways to make brown rice flour to reduce belly fat in the article below. We invite you to watch!
Nutritional composition of brown rice flour
If you want to know how to make brown rice cereal for weight loss, you need to understand their nutritional value.
As the name suggests, brown rice flour is made from 100% finely ground brown rice grains. Because brown rice is a whole grain with bran, endosperm and germ, whole brown rice flour also retains all the nutrients from the grain. According to USDA (US Department of Agriculture), in 100g of brown rice flour will include:
• Calories: 350 kcal
• Carbohydrates: 77.5g
• Protein: 7.5g
• Fat: 2.5g
• Fiber: 5g
• Iron: 1.8mg
• Sodium: 12mg
• Potassium: 289 mg
• Magnesium: 112 mg
Brown rice flour is also a particularly high source of folate, riboflavin (B2), calcium and manganese. The mineral manganese is important for bone growth, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation.
In addition, whole brown rice flour contains many powerful plant compounds, such as phenols and flavonoids, a type of antioxidant that protects the body from oxidative stress. Just a small cup of brown rice flour meets almost all the daily nutritional needs. So this food is a great choice for a healthy slimming diet.
>>> Read more: WHAT ARE EFFECTS OF EAT BROWN RICE? 12 AMAZING USES
Eating brown rice flour can lose weight?
According to nutritionists, replacing refined grains with brown rice will help you lose weight. Because brown rice flour is rich in fiber, it helps to improve the digestive system. In 100g of rice, brown rice flour contains up to 5g of fiber. Fiber also keeps you fuller for longer and consumes fewer calories.
In addition, replacing white rice with brown rice also contributes to reducing belly fat. In one study, 40 overweight women who ate 150g of brown rice daily for 6 weeks experienced a significant reduction in body weight and waist circumference compared to women who ate the same amount of white rice.
The way to make brown rice flour to reduce belly fat is that you can combine brown rice with many other healthy foods, for example, how to make black sesame brown rice flour for weight loss, how to make oat brown rice flour for weight loss…
>>> Read more: 4 WAYS TO LOSE WEIGHT WITH BROWN RICE AND 1 WEEK WEIGHT LOSS MENU
How to make brown rice flour to lose weight at home
1. How to make black sesame brown rice flour to lose weight
The weight loss benefits of black sesame are in its rich protein content. Just eating a small amount of black sesame seeds daily can help you feel full faster and longer, thereby avoiding overeating. Black sesame also contains a chemical called lignans that stimulates the secretion of liver enzymes that burn more fat. The mixture of brown rice flour and black sesame is the perfect duo in the diet menu.
Ingredient:
• Black sesame: 1 bowl (cup)
• Brown rice: 1 bowl
Perform:
• You wash the black sesame and brown rice separately, wash and dry.
• Put brown rice in a frying pan and roast until the rice is fragrant and white.
• Roast black sesame for 5-7 minutes on the stove, taking care not to burn the sesame.
• After cooling, grind brown rice and black sesame together into a fine powder.
How to eat black sesame brown rice flour:
You add about 2-3 tablespoons of brown rice black sesame powder mixed with 250ml of warm water. Should drink 30 minutes before meals to avoid overeating at the main meal.
>>> Read more: 8 Simple Weight Loss Brown Rice TEA Recipes at Home
2. How to make brown rice flour with black beans to lose weight
Black beans contain a lot of fiber. Just one bowl of cooked black beans provides up to 15g of fiber, accounting for 50% of the total fiber the body needs daily. The high fiber content will help you lose weight because it curbs your appetite and makes you feel full for longer. How to make brown rice flour to lose weight with black beans is also very simple that you can do right away.
Ingredient:
• Green black beans: 1 bowl (cup)
• Brown rice: 1 cup
Perform:
• You lightly wash the black beans and brown rice. With brown rice, remove the grit and impurities. With black beans, you pick up flat and damaged seeds.
• After the black beans and brown rice have drained, you put them in the pan and roast them together. Stir well so that the rice and beans are cooked evenly, without burning. When the mixture is fragrant, turn off the heat.
• Wait for the mixture to cool and then grind it into a fine powder. How to make black bean brown rice flour to lose weight is simple, right?
How to eat:
You use brown rice black bean powder to lose weight as breakfast cereal by mixing the mixture with boiling water, mixing well. Add fruit to eat. This will be the perfect breakfast full of nutrients needed for a long active day.
>>> Read more: 8 ways to cook brown rice porridge for weight loss, simple and effective
3. How to make oat brown rice flour for weight loss
Along with brown rice, oats contain a healthy mix of fiber, complex carbohydrates, and plant-based proteins that are beneficial for weight loss. There are many types of oats such as whole oats, rolled oats / rolled oats. How to make brown rice flour to lose weight with oats as follows:
Ingredient:
• 1 bowl (cup) of brown rice
• Oats (depending on your 1-meal serving)
• Hot water or nut milk
Perform:
• You wash the brown rice, drain all the water and put it in the roasting pot. When the rice is fragrant and the grains explode, turn off the heat and let it cool.
• Grind brown rice into a fine powder and you have completed the way to make roasted brown rice flour to reduce belly fat.
How to drink:
Mix 2-3 tablespoons of brown rice flour with 1 serving of oats. Pour boiling water or nut milk into a thick paste and enjoy. If you are not used to eating, you can add 1 teaspoon of honey to eat with it.
>>> Read more: 9 ways to cook Oats for weight loss that is EASY to eat, not boring at home
4. How to make brown rice cereal powder to lose weight
Cereal is the collective name for nuts that have been ground and mixed together. How to make brown rice cereal for weight loss includes nuts such as brown rice, green beans, red beans, black beans, soybeans. These nuts are rich in fiber, protein, vitamins and minerals that help lose weight and burn belly fat effectively.
Balance the weight between brown rice and legumes to give the cereal a delicious taste. Proceed as follows:
• Brown rice is washed, dried and then put in a roasting pot, until fragrant, turn off the stove.
• Wash and soak beans for 4 – 12 hours. Remove damaged, flat seeds and drain.
• Roast the beans on the stove until fragrant. Use a blender to puree the beans and rice into a fine powder.
How to eat:
Mix 2-3 spoons of powder with 250ml of hot water. Stir well and enjoy. Can be eaten with fruit to enhance the taste.
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5. How to make brown rice powder for weight loss
Photo: Honest to goodness
To make brown rice flour for weight loss, you need to prepare the following ingredients:
Ingredient:
• Brown rice: 100g
• Water: 1 liter
• Salt: 1/2 teaspoon
Perform:
• You pick up the bad, flat seeds. Wash the brown rice and let it dry.
• Put the rice in the roasting pot with low heat and stir well so that the rice does not burn. Roast until the rice grains turn darker, fragrant and bloom, then turn off the heat.
• Put the roasted brown rice in a pot of water, add salt and bring to a boil. Continue to reduce heat and cook until the rice is soft, then turn off the heat. Pour water through a sieve to filter the rice corpses, you will immediately have delicious brown rice water to lose weight.
How to drink:
You drink brown rice water right when it is still warm or store it in the refrigerator for use during the day. Brown rice water can be stored in the refrigerator for about 2 days.
>> Read more: 6 ways to make brown rice milk to lose weight
Why should brown rice flour lose weight at home?
Photo: Healthier steps
The market today has many types of brown rice flour for sale but it is difficult to guarantee the quality. Especially when you buy unbranded brown rice flour and not produced from reputable establishments, it is very dangerous to health. You cannot know the production process nor the type of rice they use. Besides, the issue of food hygiene and safety is also of great concern.
How to make brown rice flour to lose weight at home is both simple and economical. You can choose quality, pure ingredients, with no added sugars or preservatives. Even if it is the first time doing it, the success rate will be high if you follow the instructions above.
>> Read more: HOW MUCH calorie in brown rice cake? 2 HOW TO MAKE WEIGHT LOSS RICE BREAK
Weight loss effects of brown rice flour
Photo: Farmstead food
1. Does not cause fat
A study conducted by the American Journal of Clinical Nutrition found that people who ate a low-calorie diet like brown rice lost more belly fat than those who consumed refined grains. Brown rice is rich in iron, potassium, vitamins and other essential nutrients. You can feel full after eating a bowl of brown rice and they are completely fat free.
2. Contains a lot of fiber
Brown rice is one of many fiber-rich foods. Fiber keeps you feeling full for longer and keeps your digestive system running smoothly. When your digestive system is healthy, you will also consume good food to maintain a suitable body weight.
3. Brown rice provides a lot of energy
Properly done brown rice flour for weight loss will provide more energy for the body to burn more calories. This is because the manganese content found in brown rice helps you get essential proteins and carbohydrates, which in turn convert these macronutrients into energy.
>> Read more: WEIGHT DRY Brown Rice HOW MUCH, WEIGHT LOSS?
4. Strengthens the Immune System
Brown rice flour contains high amounts of selenium which contributes to strengthening the immune system, protecting you from colds and flu. For those who are losing weight, selenium is an extremely important mineral. This substance helps build a strong immune system in the body to “help” the weight loss journey go smoothly.
In addition, brown rice flour has antioxidant properties due to the presence of phytochemicals mainly located in the bran layer. It prevents damage caused by free radicals and reduces inflammation in the body.
5. Control cholesterol levels
The natural oil layer in brown rice flour reduces harmful cholesterol. That’s why many girls want to know how to make brown rice flour to lose weight to add healthy fats to the body and prevent bad cholesterol.
6. Good for the heart
One study found that the physicochemical nature of brown rice flour supports heart health. In addition, brown rice flour provides a lot of potassium and magnesium to help you manage your heart health effectively. As a result, you will perform well in exercises that burn calories.
>> Read more: 4 EAT CLEAN menus 7 DAYS WEIGHT LOSS AND EFFECTIVE Stomach
Note using brown rice flour to lose weight
Besides the ways to make brown rice flour to lose weight at home, you need to note the following issues to use brown rice flour effectively:
• Only pure brown rice flour should be taken without sugar. High sugar content is the reason that hinders you from successfully losing weight. If it is difficult to eat, you can add honey to the brown rice flour.
• Although brown rice flour is an excellent source of fiber, it can also cause bloating and diarrhea in people with sensitive digestive systems. In particular, eating too much brown rice flour has the risk of increasing blood sugar levels, so you should only use it in moderation.
• When to eat brown rice flour to lose weight? You should only eat it as breakfast or about 30 minutes before dinner. The reason is because brown rice contains a lot of fiber that both stimulates digestion and helps to keep you full for a long time, limiting eating a lot in the main meal.
• Eating brown rice flour to lose weight is only effective when you combine it with a scientific diet and exercise. Adequate nutrition, drinking plenty of water, getting 8 hours of sleep a day and exercising for 30-45 minutes daily are the keys to healthy weight loss.
• How to make brown rice flour to reduce belly fat completely without using preservatives. Therefore, you need to store the powder in an airtight container and keep it in a cool, dry place, away from direct sunlight.
Bazaar Vietnam shared a few how to make brown rice flour to lose weight at home for you. Hope you know more about how to use brown rice for your healthy weight loss journey.
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