Doctor reveals surprising food swap to lose weight without reducing portions
Weight loss isn't always easy, especially if you are a foodie who struggles to cut down your portion sizes. It can be easy to overestimate how much food you actually need to consume to keep you full and satisfied.
Thankfully, a weight loss doctor has now advised what food you can swap out this to shed extra pounds and boost overall health - without having to opt for a smaller plate
Professor Franklin Joseph of Dr Frank's Weight Loss Clinic recommends switching white rice for black rice, saying it can provide health benefits and support weight loss without the need to reduce portion sizes.
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“Making the change from white to black rice not only boosts your fibre intake but also adds beneficial antioxidants to your diet,” he said. “This simple swap can enhance weight loss efforts and overall health.”
Black rice, often called "forbidden rice," is a nutritional powerhouse packed with dietary fibre and anthocyanins - antioxidants that give it its deep purple colour.
The high fibre content aids digestion and supports a healthy gut microbiome, both vital for weight management and general health.
“Fibre is one of the most overlooked components in many diets today,” Prof Joseph explains. “Adding fibre-rich foods like black rice improves satiety, reduces cravings, and helps you eat less naturally - making it an excellent tool for weight loss.”
Beyond weight loss, the antioxidants in black rice provide long-term health benefits by fighting oxidative damage, potentially slowing ageing and promoting longevity.
“This swap isn’t just about weight loss - it’s about overall well-being,” Prof Joseph said. “By choosing nutrient-dense foods like black rice, you’re giving your body what it needs to thrive. It’s a small change with a big impact.”
Black rice is versatile and easy to incorporate into meals, whether as a base for stir-fries, a side dish for curries, or even in desserts. Its nutty flavour and chewy texture enhance dishes while delivering a nutrient-packed punch.
Now widely available in supermarkets, health food stores and online, black rice is more accessible than ever.
For those aiming to lose weight, boost gut health, and improve overall wellness, this simple change is well worth considering.
“Sometimes the smallest swaps can lead to the greatest results," Prof Joseph added.
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