June 06, 2021 – Bea Dela Torre
Should I Give Up Rice to Lose Weight? Fitness Coaches Ken and Louise
Of “Train with the Tans” on the No Rice Diet + Effective Fitness Tips
For many Filipinos, rice is a staple part of meals. There’s no better way to enjoy the mouth-watering goodness of Filipino entrees such as adobo, crispy pata, sisig, etc. than a cup (or two) of rice. The starchy flavours of hot rice combined with salty and savoury dishes is a comforting match (which most of us need more of this year).
However, whenever we attempt to kickstart our diet, most of us have opted to take rice out of our caloric budget. In the process of dieting, however, some of us fall out and end up making it up to our beloved starchy staple-- cutting back on rice but guiltly devouring pizza, pasta, bread, etc. This shouldn’t be the case.
Luckily, for most of us-- we need not to give up rice to achieve our fitness goals. Train with the Tans: Coach Ken and Louise, shed light on this topic and share common misconceptions about going on a diet, as well as sharing some of their workout tips.
Coach Ken and Louise are a married fitness couple (hashtag goals!) running their own RTT (Ready-to-Train) program: Train with the Tans. For the past five years, they have been working on making health and fitness accessible and doable for everyone! They answered some of our questions regarding health and fitness as well as meal planning and diets:
1. Is cutting back on rice effective in losing weight and achieving our fitness goals? Is it necessary?
“Cutting back on rice will generally be effective in losing weight and achieving your fitness goals. However, when cutting out food groups you’ll be prone to nutritional shortfalls. Cutting out carbs can induce rapid weight loss in the first few weeks, but it’s NOT always sustainable. Everyone is different and won’t see the same results even if you do the same diet.”
Reducing our carbs intake can help us reach our short-term goals but this does not mean it’s good and sustainable in the long run. This research confirms that the best way to lose weight is not to give up rice (or carbohydrates) in general but to simply consume our carbs moderately.
Instead of white rice packed with sugar and calories, can one substitute high-fiber Adlai rice into your meals.
Adlai rice is farmed in our local province Bukidnon and Cotabato and has been recently gaining popularity in the culinary world since it gives the same taste as our favorite white rice but Adlai is much healthier. This sounds like consuming your favorite alcoholic drink without a threat of a hangover, does it? You can get your Adlai rice from Oh! Crop
We like Adlai Rice since we get to enjoy the taste of white rice without the fear of bloating. Just recently, Oh! Crop’s been in-demand and sold out across Metro Manila since more people are gaining awareness of Adlai’s health benefits. Even famous actor-restaurateur, Chef Marvin Augustin, has chosen to substitute rice with Adlai for his recipes.
2. What are some of the misconceptions about diet and fitness:
MYTH: Carbs make you fat
Carbohydrates are an essential food component. They are one of the three macronutrients in food that we consume daily. The idea that carbs make you fat has been repeated many times; it feels true to most of us. The truth is that while a low-carb diet can reduce the level of insulin in the body, it does not magically lead to weight loss. The real culprit of weight gain is calorie surplus. The calories in the food that lead to weight gain. This happens when you consume more calories than you use up.
MYTH: Progress and weight loss is linear
People think that you have to lose every week when you’re consistently working out and eating right, but progress isn’t always linear. Measuring progress on the daily or weekly basis will often show peaks and valleys. There are many factors to consider like sleep, stress, level of focus, cumulative fatigue, and hormones can all affect your results. While some variables are out of our control, we can still control how we respond to situations. Consistently making small improvements in what we can control will produce long lasting and sustainable progress.
Lastly, here are the top 3 tips about fitness and nutrition:
1.) Start with realistic expectations. Set a more sustainable and realistic goal. This can keep you on track and may even lead to greater weight loss.
2.) Keep unhealthy foods out of the house. Or at least out of sight, this can increase your chances of staying on track.
3.) Track your food intake. This can provide motivation and accountability throughout your fitness journey.
Train with the Tans offer a RTT (Ready-to-Train) program which is an easy-to-follow, strength, and circuit style training. This is perfect for those who want to start taking their workouts seriously without equipment. They only require a pair of dumbbells for their online program.
They also offer a Tailored-Fit program for those who want a more personalized plan made for your own fitness or even sport-specific goals.
Both programs focus on Strength-based training — also known as weight or resistance training. They strongly advocate for strength-based training that goes beyond building muscles and lifting weights.
Consuming rice while staying fit is definitely possible. In conclusion, there’s no need to worry about depriving yourself in the process of staying fit. Again, the more we deprive ourselves of the food we want to eat, the more we get tempted to consume more food. As long as you put in the effort to stay fit and healthy, achieving your fitness goals is not impossible.
Let go of the voices inside your head saying: “it’s hard!” or “ang hirap magpapayat!” It’s definitely possible as long as you do it right and commit to your goals.
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