Nutrition Coach Warns Rice May Cause Belly Fat, Advises Adding Fibre for Healthy Weight Loss

Rice is one of the most common foods eaten in many homes, especially in Asian countries. It is eaten with vegetables, curries, lentils, fish, and chicken. Many people also include rice in their diet when they try to lose weight or build muscle. But a nutrition coach named Justin Gichaba has warned that eating rice alone may not help in losing belly fat. He explained that rice digests very fast in the stomach, which makes people feel hungry again shortly after eating. This may cause a person to eat more food during the day without realizing it, which can lead to weight gain.

Justin shared this message in a video posted on November 1. He said that many gym lovers believe that eating “chicken and rice” is the ideal meal for weight loss. However, he said that when he replaced rice with foods that digest slower and keep the stomach full for longer, losing fat became easier. He explained that rice is not bad, but it does not contain enough fibre. Because rice passes through the stomach quickly, the body sends hunger signals sooner. This makes a person snack more or take bigger meals later, which slowly increases belly fat.

The nutrition coach said that the key to controlling hunger and supporting weight loss is to add fibre to meals. Fibre is a part of food that digests slowly. When a person eats fibre-rich foods, the stomach remains full for a longer time. This means the person does not feel hungry fast and does not overeat. Fibre is also good for the stomach, helps the digestion process, supports a healthy gut, and keeps blood sugar levels stable.

Justin shared a list of fibre-rich foods that can be eaten with rice. These foods include beans, chickpeas, lentils, green peas, spinach, broccoli, raspberries, blackberries, and avocados. He suggested that people should try to add some of these foods to their meals. For example, someone can eat rice with lentils and vegetables, or eat rice with chickpeas or peas. This small change can help the meal stay in the stomach longer, making it easier to control hunger and reduce overeating.

He also shared a simple goal: try to eat around 30 grams of fibre in one day, or around 10 grams in each meal. According to him, this small step can make a big difference. A person will feel full for longer, feel less need to snack, and will find it easier to manage weight.

The nutrition coach did not say that rice must be removed from the diet. Instead, he explained that rice should be eaten in a balanced way. When rice is paired with foods that contain fibre, it becomes a healthier meal. He shared that he himself continues to eat rice while also focusing on adding fibre so that he does not feel hungry soon after.

Many people around the world enjoy rice every day. This advice does not tell people to stop eating rice. It simply suggests a smarter way to eat rice so that the body stays healthy and strong. It is always important to remember that every person’s body is different. Anyone who has health concerns or wants to make big changes in diet should speak with a doctor or a trained nutrition expert before making decisions.