There is no need to eliminate rice completely when you are just starting a diet. Rice can still be part of a balanced diet as long as the portion corresponds to energy needs. If you want to replace rice, choose a carbohydrate source that still provides energy and has good fiber or nutritional content.
Some choices that can be used include potatoes, sweet potatoes, cassava, corn, oats, and other sources of whole carbohydrates. The way it is processed is also important. Potatoes or sweet potatoes that are boiled or steamed are certainly different from foods that are fried using lots of oil.
Apart from choosing a source of carbohydrates, don't forget to pay attention to the overall composition of the food. Add protein such as eggs, fish, chicken, tofu, or tempeh and vegetables in sufficient portions. This type of eating pattern usually helps maintain a feeling of fullness compared to simply replacing rice with another type of food.
Dieting also doesn't mean looking for the lowest calorie foods and avoiding all carbohydrates. The body still needs energy to carry out daily activities. What is more important is to regulate total intake, food quality, portion size, and adapt it to the body's needs.
For beginners, a simple approach is usually easier to maintain. You can try replacing rice at one of your meals first and see if this choice keeps you full and comfortable with your activities. If you have certain health conditions or special dietary needs, you should consult your diet with a nutritionist or health worker.
