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I have been on a weight loss regime for the past 2 months and the great news is I have lost around 8 Kgs. I will blog about my weight loss routine in the blog soon. I have not followed any strict diet pattern for weight loss. All I did was eat healthily and some minimal workout.

One thing I cannot compromise in my meal is rice. I love rice and I can have rice any time of the day. I would go into depression if I do not get rice at least once in 3 days: D The first thing I had to incorporate in my weight loss regime was to find a substitute for the rice I eat. I found out a couple of them and it worked out for me. Below are some of the substitute for white rice which you guys can also try.

Little Millet: This is the closest substitute for rice which I found. They are high in nutrients and fibre compared to rice. The only thing to keep in mind is to control your portions and include vegetables and pulses in your meal.

 You can cook little millet exactly how you cook basmati rice.

Little Millet

Cauliflower Rice- cauliflower rice is a healthier version of the substitute for rice. Cauliflower is very low in calories and so is one of the good options if you are looking for calorie deficit diet. I personally am not a fan of this one but it’s good for you for weight loss as it’s very filling and low in calories

You can either grate cauliflower or grind them coarsely in pulse mode. Sauté the cauliflower rice in a teaspoon of oil and some seasoning. Like rice, have it with veggies or chicken curry. You can also try flavoured rice or fried rice with different spices, veggies and chicken.

Cauliflower Rice

Quinoa- Another perfect substitute for rice is Quinoa as its high in protein and fibre and very low in carbs. You need to lower your carbs and increase protein if you are planning for weight loss. It’s also gluten free.

Quinoa is cooked exactly how white rice is cooked and can be served with similar curries and side dish which you like to have with rice.


Brown Rice- I would not say it’s the best option when we compare the ones mention above. But it’s better than white rice any day. When you consume brown rice be sure you focus on portion control and include more vegetables and protein in your meal.  The cooking time of brown rice is almost double than the normal white rice.


These were the healthier substitutes of rice. I keep rotating these items each day and yes I also eat white rice once or twice a week but I make sure I include enough protein and fibre on my plate. So when we talk about weight loss it’s all about eating healthy and portion control.

When we say portion control it doesn’t mean that you should eat less, what we meant is to increase protein and fibre and reduce the carbs in your plate. For eg: Half a cup of rice, half a cup of boiled vegetables and a piece of grilled fish is an ideal meal for a non-vegetarian. Vegetarians can include pulses instead of fish or chicken.

Tell me about your weight loss journey and do let me know if you try any of these substitutes of rice.

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