Post by : Saif Rahman

Rice is a dietary staple across many households, particularly in Asian nations, often served alongside vegetables, curries, lentils, fish and chicken. While some include rice in plans for weight loss or muscle gain, nutrition coach Justin Gichaba cautions that eating rice on its own may not help reduce abdominal fat. He notes that rice is rapidly digested, which can cause hunger to return soon after a meal and lead to unintentional additional calorie intake over the day.

In a video posted on November 1, Justin addressed the common gym-era belief that “chicken and rice” is the perfect weight-loss plate. He said that when he swapped rice for ingredients that digest more slowly and promote longer satiety, shedding fat became simpler. His point is not that rice is unhealthy, but that its low fibre content means it leaves the stomach quickly and triggers earlier hunger, increasing the chance of larger portions or extra snacks—factors that can gradually increase belly fat.

According to the coach, the practical way to manage appetite and support fat loss is to add more fibre to meals. Fibre slows digestion, helping the stomach feel fuller for a longer period. That reduced hunger can lower the urge to snack and the tendency to overeat. Fibre also benefits digestion, supports gut health and helps keep blood sugar levels steadier.

Justin offered a list of fibre-rich options that pair well with rice: beans, chickpeas, lentils, green peas, spinach, broccoli, raspberries, blackberries and avocados. He recommended simple combinations such as rice with lentils and vegetables or rice served with chickpeas or peas. These mixes make the meal more filling and can help prevent rapid return of hunger.

He set an easy daily target: aim for about 30 grams of fibre per day or roughly 10 grams per meal. Justin says this modest shift can noticeably increase satiety, reduce snacking and make weight management more achievable.

Importantly, he did not advise eliminating rice from diets. Instead, he recommended eating rice in balance — pairing it with fibre-rich foods so meals keep you full longer. He shared that he continues to enjoy rice while ensuring his plates include fibre to avoid early hunger.

Rice remains a beloved staple for millions. This guidance does not call for giving it up but suggests smarter pairings to support overall health. As always, individual needs vary, so anyone considering major dietary changes should consult a physician or a qualified nutrition professional first.

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