Starting a No Rice Diet


I think a no rice diet is perfect for someone like me. Like most pinoys I LOVE rice. You could give me one hotdog or one slice of spam or maling and I could probably eat two, three or maybe even 4 cups of rice just with that.

I’m a big rice eater and I always have been.


Sadly though I’m way too big right now for my own good and I need to lose a lot of weight before the Christmas season starts because I don’t plan to diet during Christmas and new year, thus my…

No Rice Diet Plan

no rice diet

I started taking out rice from all my meals about four days ago and so far it’s worked well for me. I now eat less than I normally do and because of that I usually feel pretty light (I don’t eat till I’m full anymore).

I try to follow several points/rules that I made for myself. They’re not really anything new, but they work for me. Here they are:

#1 Replace rice with another type of carbohydrate

I’ve decided to replace rice with bread, pasta and veggies. I know that the first two are still carb heavy but my “No Rice Diet Plan” is really more about reducing my appetite than taking out carbohydrates or counting calories. The results will be the same because reduced appetite will ultimately lead to less calorie intake. But with this setup I don’t really have to force myself to do portion control.

I live in Manila, near Robinsons Malate so there are a good number of diners near my place. I often eat my breakfast at one of these diners and it normally consists of toasted bread, an omelet, and coffee. I’m not a big breakfast eater and I know there’s that whole “breakfast should be the biggest meal of the day” mentality, and I try to subscribe to this when I can, but recently 3 or 4 slices of toast seem to be enough for me.

For lunch, I usually go with either a sandwich or some pasta. I try to to introduce fiber into my diet when I can, so I go for the whole food pasta and bread when they’re available. But I can’t always get them and sometimes I just can’t justify the cost of the food (because I can only get them in the classier restos depending on where I am) so I don’t mind eating processed food if I’ve got no choice. I am taking Celium fiber though to supplement my diet and I normally mix a sachet with juice during breakfast and dinner.

And for dinner, I eat at home to reduce my food expense and there’s usually food already cooked for us so I don’t get to pick what I want. So I’ll eat whatever ulam has been cooked and some veggies if there are some. Otherwise I’ll just go for the ulam and some bread.

#2 Eat less total carbohydrates and drink more water

I’ve replaced rice with other grains, and yes I’m essentially still taking in a good bit of carbohydrates only a different kind. But I do workout a lot so I need the energy source. But when I switch out rice for bread or pasta, I eat far less total carbohydrates than I normally would. So even if I don’t count calories anymore, I know that my daily calorie intake has gone down.

With my previous diet, I normally ended up eating too much rice and offsetting the calories I burn during my workout. Again, I don’t have solid numbers because I don’t really like to count calories anymore. But it was obvious from observing the way my body developed (no fat loss basically).

I also make it a point to drink a lot of water. Not only is this good for our body but it gives us that feeling of fullness which I like. This makes it easier for me to stop myself from overeating. I love to drink water really cold because it’s hot in the Philippines so I always have ice ready.

#3 Have a cheat rice day ๐Ÿ™‚

Ok so I haven’t totally removed rice. I still leave one dayย  a week when I allow myself to eat rice. I don’t have a set day for it and I tend to move it around depending on what my plans are for that week. It’s kind of like a get-out-of-jail card that I can pull out once a week on those days that I really have to eat rice (parties, barkada dinner, nakakahiya tumangi, etc…).

#4 Continue to exercise of course

Dieting is nice, but it’s much better to exercise while you diet. The weight loss results come faster and it’s generally a lot better for your body. So continue to hit the gym, run, swim, or do whatever exercise you enjoy doing. Think of your workout as “me time” instead of a chore that you have to do. That’ll make things easier.

#5 A no rice diet might not work for everyone so don’t force yourself if it’s not for you

Some people probably can’t take out rice from their diet because:

    • it’ll make their food expense go up,
    • it messes up their current food preparation set up,
    • they just love rice too much, etc…

That’s fine. If this isn’t the type of diet for you then maybe you should consider going for portion control rather than what I’m doing which is more of an avoidance strategy. That might work better for you if you can’t replace rice with some other carbohydrate.

Why not ditch carbs all together or go on a really low carb diet?

Well that might work for some people and I’ve thought about doing a mostly protein based diet with just a small amount of carbs through veggies and fruits.

But with my lifestyle I don’t think I could sustain it. I think I’d spend too much money trying to prepare decent tasting, healthy, and filling food.

I was thinking of trying out the Paleo diet, which is essentially this, but it was just too expensive and inconvenient to maintain (I still might though, I’m swinging back and forth on this Paleo thing).

And to be honest I don’t really want to do a low carb diet and deprive myself of all the great tasting bread, pasta, and yes rice(for too long).

I used to do some really strict diets back in college and despite the great weight loss benefits, I could never really do them long term. I remember doing this wheat bread and tuna only diet for a month or two and it was horrible.

I couldn’t cook with oil and I didn’t use anything other than a bit of ketchup (really small amount because I counted it’s calorie content too lol) to taste so my meals were always really dry and bland. Plus I lived in a dorm which limited the use of the pantry.

So yeah, I think I’ll stick to what I’m doing now and see if I can last long and loss weight with it.

Later on I might give the Paleo thing a try because it sounds like a pretty good no rice diet so watch out for that post (although some people have told me that you can eat rice with Paleo so I’ll prolly just take it out or limit consumption to once or twice a week). I’ll have to take out pasta and bread if I shift to that diet though so I’m still iffy.

But right now I still don’t know enough about the diet to really jump into it so I’ll have to do some more research before I give it a try.

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Malds Menzon is the owner and main writer for The Fit Pinoy blog. He's a law student, blogger, internet marketer and fitness enthusiast who enjoys writing about all the gyms he's been to and fitness classes he's tried. He spends most of his time either at the gym or studying/writing at one of the Starbucks places in the Metro Manila Area. He usually looks a little too serious but he's a nice guy so don't be afraid to say hi if you run into him :). You can follow or add him on Twitter and Google+ by clicking the appropriate buttons on your left (below the picture).

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One Comment

  1. Kristine Almodiel 30 December, 2015 at 2:08 am

    Hi Malds! ๐Ÿ™‚

    I had fun reading your article ๐Ÿ™‚ sobrang nakarelate ako ๐Ÿ™‚ Im on my 46th day of “no rice diet”. I started November 16, 2015. Ang replacement ko rin ay bread, veggies and fruits tapos more water intake. Ang dami ko rin kasi dati kumain ng rice (hanggang 3 cups) Pero nung nag DECIDE ako na mag-“no rice diet” inisip ko yung GOAL ko na maging “vegetarian” in the future ๐Ÿ™‚ .At ang naging benefits sa akin nang hindi na pagkain ng rice ay magaan sa katawan yung feeling na hindi rin madaling napapagod at hindi rin mabilis antukin (nakakaya ko magising ng 18-24hours). And I stopped drinking softdrinks or sodas for 14 months and counting :). Next naman ang GOAL ko ay “not eating instant noodles” Im on my 4th month na and counting ๐Ÿ™‚ Wala pa pala akong exercise but this 2016 I will start to play badminton and parkour ๐Ÿ™‚ . Ayun thank you for sharing ulit sa blog mo and I hope marami ka pang mainspire na tao esp Filipino (likas talaga sa atin ang mahilig sa kanin) God bless

    To Your Success,


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