How much rice to eat for weight loss?

I can only share what worked for my own body during my fitness journey. I limited my rice consumption to just 3-4 tablespoons per meal, only for lunch. I replaced my dinner rice with sautéed vegetables and paneer, which really helped me drop weight.

I lost 5 kgs without quitting rice by using a simple trick. I started boiling my rice with excess water and draining out the starch completely, then eating only half a cup of it with a big bowl of dal and salad. It keeps you full and helps with weight loss.

Managing weight with PCOS is very tricky, and cutting carbs blindly can actually mess up your hormones further. I eat a small portion of basmati rice, about half a cup, but always pair it with a good protein source like eggs or paneer. Listen to your body and don't do crash diets.

During my weight management consultation, my doctor explained that it is not about avoiding rice, but managing the calorie deficit. He recommended restricting cooked rice to about 100 grams per day, preferably brown or hand-pounded rice, balanced with adequate protein to maintain muscle mass.

While controlling rice portions is generally good for weight loss, please consult a dietitian before making drastic diet changes. Sudden carbohydrate restriction can sometimes cause weakness or nutritional deficiencies depending on your health profile.