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Swap half your rice for vegetables — same bowl, lighter

Swap half your rice for vegetables — same bowl, lighter

Your rice bowl can stay the same size. Just trade half the rice for cooked vegetables and you cut about 100 kcal — and you feel just as full.

12 Jul 2026 · Burnie Academy
rice vegetables cooking-swaps weight-loss

Rice is not the enemy. A small katori of cooked rice is only about 130 kcal. The trouble is the big bowl, and the ghee spooned on top. Keep the same bowl size. Just swap half the rice for cooked vegetables. You cut about 100 kcal, and the veg fills you up with fibre and water.

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