Rice – a familiar dish in every Vietnamese meal – is often “accused” of being the cause of weight gain. But how many calories are in a bowl of rice, is it really that worrying? Let’s understand the correct amount of calories in rice and how to eat scientifically, helping you to still lose weight effectively without having to “sacrifice” eating rice every day.
1. Calories in a bowl of rice
According to Nutritionix, a website specializing in providing nutritional data, on average, a bowl of white rice (100g) contains about 123.2 calories, depending on the type of rice and how it is cooked. Below is an estimated calorie table for each popular type of rice:
| Type of rice Amount | 1 bowl ~ 100g | Calories (estimated) |
| White rice, non-glutinous rice | ~100g | ~123,2 calo |
| Brown rice | ~100g | ~111 calo |
| Broken rice | ~100g | ~130 calo |
| Sticky rice (white sticky rice) | ~100g | ~137 calo |
In addition, a bowl of white rice also contains about 28g of carbohydrates, 2.7g of protein, 0.4g of fat and 0.4g of fiber.
According to nutritional recommendations, adults need to consume an average of 2000 – 2300 calories per day. With the habit of eating 3 meals of rice per day, each meal should contain about 667 – 767 calories. Meanwhile, a bowl of white rice only provides about 100 – 130 calories, much lower than the need.
That means, even if you eat 2-3 bowls of rice per meal, it is difficult to gain weight if you do not combine it with foods rich in fat and protein. However, if the meal has a lot of fried, stir-fried dishes, fatty meat or soft drinks, weight gain is still likely to happen.
2. How many bowls of rice should you eat each day to lose weight?
If you are in the process of losing weight, controlling the amount of starch – especially from rice – is important. On average, an adult needs about 225 – 325g of carbohydrates per day, equivalent to 900 – 1300 calories from starch. However, when you want to lose weight, you should cut the amount of carbs down to about 100 – 150g/day, or less depending on your goal. Since a bowl of white rice (100g) contains about 28g of carbs, you should limit your daily rice intake as follows: Since a bowl of white rice (100g) contains about 28g of carbs, you should limit your daily rice intake as follows:
| Weight loss goal | Recommended daily rice intake | Meal division suggestions |
| Moderate weight loss (120–150g carbs/day) | 2 – 3 small bowls of rice | 1 small bowl per meal or lunch/afternoon |
| Rapid weight loss (under 100g carbs/day) | 1 – 2 small bowls of rice | Prioritize lunch, limit evening |
Note:
• There is no need to completely eliminate rice, because the body still needs starch to function.
• Limit eating rice after 7pm, especially white rice.
• Prioritize brown rice, purple brown rice, and oats to increase fiber and help you feel full longer.
• If you exercise or are very active, you can slightly increase the amount of rice to match your energy expenditure.
3. 7 Tips to lose weight quickly in 1 week without giving up rice
As mentioned, rice is not the “culprit” that makes you gain weight – it is the way you eat rice and combine new foods that affects your figure. Many people choose to completely cut out rice when losing weight, but this can easily cause the body to lack energy, crave snacks, have digestive disorders and,… give up quickly.
Instead of eliminating it, you can completely eat rice intelligently and still lose 1-2kg in just one week. Here are 7 tips to help you do that:
Control your calorie intake
The key to weight loss is that calories consumed < calories burned. Calculate your total daily calorie needs (TDEE), then adjust the amount of rice and dishes so that the total calorie intake is reduced by about 300 – 500 calories/day. Suggestion: Each meal should only eat 1 small bowl of rice (~100g) combined with vegetables and lean protein.
Cook brown rice, mix beans, etc.
Brown rice contains a lot of fiber, helps you feel full longer and aids digestion. You can mix brown rice with white rice, red beans, black beans to increase flavor and nutritional value.
How to cook brown rice mixed with beans:
• Mix 1 part brown rice, 1 part white rice with a handful of beans soaked overnight
• Cook in a rice cooker with porridge or sticky rice cooking mode
• Can be stored in the refrigerator, reheated for 2-3 days
Change the menu, combine eating lots of green vegetables and lean protein
The simplest way to eat rice and lose weight is to adjust the way you combine foods in your meal. A serving should have a balanced ratio of starch – protein – fiber (suggested ratio: 1 portion of rice – 1 portion of lean protein – 2 portions of vegetables). Green vegetables help create a feeling of fullness for a long time, while lean proteins such as chicken, fish, and tofu help maintain muscle and avoid unhealthy weight loss.
Suggestions for some simple combinations:
• Brown rice + boiled chicken breast + boiled vegetables
• Light white rice + steamed fish + spinach soup
• Rice mixed with beans + fried tofu without oil + lemon salad
Reduce the amount – do not completely eliminate
Instead of eliminating starch suddenly, gradually reduce the amount of rice per meal so that the body can adapt better. Completely eliminating rice often causes fatigue, cravings for snacks, and can easily cause “reversal compensation” after a few days.
• If you are eating 2 bowls of rice/meal → reduce to 1 small bowl
• If you are used to eating dinner → switch to eating lunch, and only eat light soup or steamed vegetables for dinner
Reducing the amount helps ensure enough energy for activities, without falling into a state of exhaustion.
Eat rice at lunch, gradually reduce in the evening
Lunch is the “golden” time to eat rice when the body needs a lot of energy to function. In the afternoon and evening, the body is less active, so you should reduce starch to avoid fat accumulation.
- Lunch: Eat 1 bowl of rice + lean protein + vegetables
- Afternoon: You can eat more pumpkin soup, vegetable vermicelli, or less sweet fruit
- Dinner: If you eat late, you should skip rice, only eat lightly and before 7 pm
Eat slowly, chew thoroughly
The habit of eating quickly makes it difficult for you to control the amount you eat because the brain has not yet received the signal of fullness. Try to extend the eating time to at least 20 minutes by:
- Putting down your chopsticks after each bite
- Not watching TV or using the phone while eating
- Chewing thoroughly before swallowing, helps digestion better and reduces cravings, and you will feel full longer.
Combine cardio exercises
Nutrition plays an important role but exercise is indispensable if you want to lose weight quickly and sustainably. Cardio is the ideal choice, helping to burn a lot of calories, improve the cardiovascular system, and speed up metabolism.
Some effective cardio exercises that can be done at home or in the park:
- Jumping rope: 15 minutes/day
- Jogging: 30 minutes every morning
- Cycling: 30 – 45 minutes, 3-4 sessions/week
- Practice according to HIIT or aerobic video instructions
