I had a message earlier today asking whether black rice is better than white rice for weight loss — so I thought I’d clear this up.

Here’s the quick breakdown (per 100 g uncooked):

🍚 White rice: ~365 calories

🌾 Black rice: ~356 calories

Yep, not a huge difference!

Black rice has a bit more protein and fibre, plus some extra antioxidants (hence the darker colour), which might help you feel slightly fuller. 

But when it comes to weight loss & weight gain, the truth is simple:

Weight gain is caused by consistently eating in a calorie surplus through an extended period of time.

No one food in eaten isolation is ever responsible for weight gain, especially white rice.

The only thing that makes you lose weight is an ensuring you are in a calorie deficit.

If you eat fewer calories than you burn, you’ll lose weight — no matter which rice you choose.

So go with what you actually enjoy and you actually can stick to. 

Portion control, balanced meals, and consistency will ALWAYS beat “superfood swaps” every time.

Keep it simple & keep showing up. 

That’s all for today, 

Tristan ‘white rice is not the enemy’ Buttle. 

P.S – For all training enquiries tap HERE