Nutrition Coach Advises Fibre with Rice to Reduce Belly Fat Risk

Post by : Saif Nasser

Rice remains a staple across many households, particularly throughout Asia, often served alongside vegetables, curries, lentils, fish and chicken. Nutrition coach Justin Gichaba has cautioned that consuming rice on its own may not aid reduction of abdominal fat. He notes that rice is rapidly digested, which can cause hunger to return soon after eating and unintentionally increase total daily intake, contributing to weight gain.

In a video posted on November 1, Gichaba addressed the common belief among gym enthusiasts that a "chicken and rice" meal is ideal for fat loss. He said his progress improved when he substituted rice with or added slower-digesting foods that prolong fullness. While not condemning rice, he emphasised its low fibre content and how its quick transit through the stomach prompts earlier hunger signals and potentially larger or more frequent meals.

Gichaba highlighted dietary fibre as a practical tool to manage appetite and support weight loss. Fibre slows digestion, helps maintain a feeling of fullness for longer periods, and reduces the urge to snack or overeat. Additionally, fibre benefits gastrointestinal health and contributes to more stable blood glucose levels.

He recommended combining rice with fibre-rich options such as beans, chickpeas, lentils, green peas, spinach, broccoli, raspberries, blackberries and avocados. Practical pairings include rice with lentils, rice mixed with chickpeas or peas, or a side of vegetables—small adjustments that lengthen satiety and lower the likelihood of excess calorie intake.

As a practical target, Gichaba suggested aiming for roughly 30 grams of fibre per day—about 10 grams per meal when possible. He argued this modest goal can markedly reduce mid-meal hunger, lessen snacking, and make weight management more attainable.

He did not call for eliminating rice from diets, but recommended consuming it thoughtfully. By combining rice with fibre-rich ingredients, meals become more satisfying and supportive of fat-loss goals; Gichaba himself continues to include rice while prioritising fibre to avoid early hunger.

Rice is enjoyed by millions worldwide, and this guidance is intended as a practical way to eat it more strategically, not to ban it. Individual responses vary, so anyone considering significant dietary changes should consult a physician or registered nutrition professional.