Keep the Rice, Lose the Belly Fat: A Coach’s Simple Fibre Fix

Rice is a staple at tables across the globe, especially in Asia, commonly served with vegetables, curries, lentils, fish and chicken. Many people include rice when trying to lose weight or build muscle, but nutrition coach Justin Gichaba warns that eating rice by itself may not help shift belly fat. Because rice is digested quickly, it can leave you hungry soon after a meal and prompt extra eating that contributes to weight gain over time.

In a video posted on November 1, Gichaba questioned the widespread belief among gym-goers that “chicken and rice” is the ultimate weight-loss plate. He says that when he swapped rice for foods that digest more slowly and keep him satisfied longer, losing fat became easier. His point is not that rice is harmful, but that its low fibre content allows it to pass through the stomach fast, triggering hunger signals sooner and increasing the chance of snacking or larger meals later—factors that can add up around the midsection.

His recommended strategy is simple: add more fibre to meals. Fibre slows digestion and helps you feel full for longer, reducing the urge to snack and making portion control easier. It also supports digestion, benefits gut health and helps stabilise blood sugar levels.

Gichaba offered a list of fibre-rich foods that work well with rice: beans, chickpeas, lentils, green peas, spinach, broccoli, raspberries, blackberries and avocado. Practical pairings include rice with lentils and vegetables or rice topped with chickpeas or peas—small adjustments that help a meal stay in the stomach longer and curb overeating.

He suggested a clear daily target: aim for about 30 grams of fibre a day, roughly 10 grams per meal. According to him, this modest goal can noticeably improve fullness, reduce snacking and make weight management easier.

Gichaba did not recommend removing rice from the diet. Instead, he advised balancing rice dishes with fibrous ingredients; he says he still enjoys rice but pairs it with fibre to avoid getting hungry quickly afterward.

Millions eat rice every day, and this advice isn’t about stopping that habit but making smarter combinations. As always, people with specific health concerns or who plan major dietary changes should consult a doctor or registered nutrition professional before altering their eating plan.