Could Your Daily Rice Habit Be Sabotaging Your Weight Loss Goals?
Updated on: Nov 05, 2025 09:07 am IST
Rice, a staple in countless kitchens worldwide, especially in Asian households, often finds its way into our meals alongside vegetables, curries, and other dishes. It’s a go-to for those aiming to shed pounds or build muscle. But here’s where it gets controversial: Is rice truly your ally in the battle against the bulge? Nutrition coach Justin Gichaba says not so fast. In a recent video, he warns that relying solely on rice might actually be causing you to hold onto stubborn belly fat. And this is the part most people miss: it’s not just about the calories—it’s about what rice lacks.
Why Rice Might Not Be Your Weight Loss Friend
Justin explains that while rice is a dietary staple, its quick digestion can lead to increased hunger, making it easier to overeat. He points out, ‘Chicken and rice isn’t what you thought it was… Every gym enthusiast swears by it, but when I replaced rice with another food category, fat loss felt almost effortless.’ This bold statement challenges the conventional wisdom many of us have grown up with. But is he right? Let’s dive deeper.
The Missing Link: Fiber
According to Justin, the key to making rice work for you lies in what it’s missing: fiber. Fiber not only aids digestion but also keeps you feeling full longer, reducing the urge to snack between meals. ‘Most people don’t realize that fiber can keep you satiated far longer than most foods,’ he emphasizes. By pairing rice with fiber-rich foods, you can slow down digestion, stabilize blood sugar levels, and support gut health—all while keeping hunger at bay.
How to Make Rice Work for You
So, how can you enjoy rice without derailing your weight loss efforts? Justin suggests incorporating fiber-rich foods into your meals. Here are some of his top recommendations:
- Raspberries
- Blackberries
- Beans
- Chickpeas
- Lentils
- Green Peas
- Spinach
- Broccoli
- Avocados
‘Add a few of these to your diet, and you’ll notice how much fuller you feel,’ he advises. ‘This doesn’t mean you have to ditch rice entirely. I eat it myself, but it’s not the best option if you’re prone to overeating. Something like sweet potato might be a smarter choice.’
A Thought-Provoking Question
Here’s a question to ponder: If rice is so widely consumed, why isn’t it more commonly associated with weight gain? Could it be that we’re overlooking its lack of fiber, or is there more to the story? Justin recommends aiming for 30g of fiber daily (or 10g per meal) to see noticeable differences in satiety and fat loss. ‘Just try it, and see how much easier it is to manage your weight compared to relying on rice alone,’ he challenges.
Final Thoughts
While this article offers insights based on Justin’s expertise, it’s important to remember that it’s for informational purposes only. Always consult your healthcare provider for personalized medical advice. And remember, this content is based on user-generated social media posts, not independently verified by HT.com.
Now, we want to hear from you! Do you think rice is unfairly blamed for weight gain, or is Justin onto something? Share your thoughts in the comments below—let’s spark a conversation!
