A very common 'dieting meal' is the old tuna, brown rice and vegetables. And for good reason. It's high in protein and fibre and low in fat. It's also super quick and easy.
Although promoted as a way to break bad dietary habits and encourage quick weight loss, it's a crash diet that isn't supported by research. The tuna diet is a low-calorie, high-protein diet that promotes rapid weight loss. However, it's not supported by science.
If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).
Go ahead, dive into your dinner of tuna and brown rice. Just don't repeat that same meal every night. Even though these foods are very nutritious, you can get too much of a good thing.
In short, white rice appears to be neither detrimental nor favorable for weight loss. However, eating diets high in whole grains like brown rice have more consistently been shown to aid weight loss and help maintain a healthy body weight ( 24 , 25 , 26 ).
Be mindful of portions. Keeping an eye on how much rice you eat at a meal can help you control your calorie intake and lose weight. A good rule of thumb is to fill half your plate with vegetables, a quarter with a carbohydrate like rice, and a quarter with protein. Choose brown rice or wild rice over white rice.
Women wanting to lose weight should eat about 37 g of rice per portion.
How Often Should You Eat Tuna? Tuna is incredibly nutritious and packed with protein, healthy fats and vitamins — but it should not be consumed every day. The FDA recommends that adults eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients ( 10 ).
The Military Diet is a short-term, calorie-controlled meal plan that claims to help you lose 10 pounds in one week. The diet involves eating a set calorie-restricted menu for three days, followed by four days off the diet, in which you're advised to eat in moderation or follow a less restrictive, low-calorie meal plan.
Fish is a great source of omega 3's and lean protein to help you tone up. Served with veggies and on a bed of rice, this makes a delicious and filling meal that will keep you low in calories.
Tuna not only improves the metabolic rate in individuals but also increases bodily functions to keep you energetic, active, and healthy. For example, eating tuna after a workout will help you to maintain your energy while reducing belly fat due to the high-thermic effect. This fish is a complete protein.
Why it beats belly bloat: Eating salmon, tuna, mackerel, or herring could help you shed more fat—including belly fat. The omega-3s found in fatty fish seems to boost calorie burning and promote the formation of metabolism-revving brown fat, according to a 2019 study.
The tuna diet is a crash diet that a bodybuilder developed to jump-start weight loss. For 3 days, you eat 1 to 1.5 grams of protein (in the form of tuna) per pound of body weight, and you drink 2 to 4 liters of water.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
Best Overall Tuna: StarKist Albacore White Tuna in Water
StarKist albacore was juicy and bright with just the right level of salt. Packed in water, this brand is super healthy—it has 17 grams of protein, 60% of your vitamin 12 for the day and is just 80 calories per package.
Despite the data presented in this new report, the FDA says it stands by its recommendations of a maximum of 12 ounces a week of canned light tuna and 6 ounces of albacore. Six ounces is the equivalent of an average can of tuna.
THE RIGHT TIME: As per studies, lunch time is the best time to have rice. This is due to two factors. Firstly, during daytime, our metabolism is faster and our body will digest all heavy healthy foods.
Anything even it is healthy if eaten in excess can have some repercussions. Though rice is easy to digest, you need to limit the quantity. Just eating rice with some curry twice a day can mean that you are not getting all the essential nutrients.