"Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss
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Am currently roughly 3 months into a dietary experiment where I get almost all of my calories from short grain white rice and skimmed milk. Had had this idea bouncing around in the back of my head for a few months and finally decided to try it out starting last November.
I had three main presuppositions that led to this diet being formed:
- Muscles at rest burn mostly fat, so if I drop fat extremely low while keeping carbohydrate intake high I will burn fat without causing too much lipolysis.
- To do this I need as easily digestible a starch as I can get my hands on that is easy to prepare in large quantities, so short grained white rice is ideal for being almost pure amylopectin and dirt cheap in bulk from Asian shops.
- Milk provides most of the micronutrients I need (with ~once a week meat consumption providing iron) but is too fatty, so skimmed milk is the obvious (and cheapest) solution.
So far the results are absolutely incredible.
I have rapidly and consistently slimmed down over the last 3 months, even though I let both the diet and my gym training slip during December due to Christmas exams. All the while not actually having lost any weight, suggesting if nothing else this diet must be quite anabolic as I have gotten slimmer, stronger and feel very thermogenic.
Obviously I do get some fat, but the actual quantity consumed is probably less than 5g a day, with total calories being <2% fat.
The rice and milk are consumed ad libitum, I only measure my foods by volume but based on 5 minute math I am getting 2500kcal minimum a day, with the amount of food consumed slowly rising as time goes on.
The only slight bit of complication to the process is having to pre-soak the rice, but just leaving it in a pot with some boiled water for an hour and stirring halfway through does that. Then a quick rinse in a colander/sieve to wash off the starchy goo that forms and it goes into a pot and boiled for 10 minutes. Add a stock cube or 2 for flavour, chicken stock is pretty tasty.
Have been peating for several years, not sure if I would recommend this starting out to your standard skinnyfat PUFA-elemental without having done some groundwork to improve their muscle mass and liver function but it is extremely effective. Also very cheap, a months supply of rice costs <€50 & 2L/day milk being <€60.
Happy to answer questions if people have any!
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@GuantanamO-Shea I can testify, this indeed works. Big if true.....
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what's the skim milk fat %? Lowest in my country is 0.005% but it tastes disgusting.
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@GuantanamO-Shea How do you feel with that low fat?
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How's digestion and endotoxin with so much rice? This very interesting anecdote.
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@GuantanamO-Shea How quickly did the weight come off? And did you experience any symptoms of excessive lipid oxidation?
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@PissBoy said in "Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss:
what's the skim milk fat %? Lowest in my country is 0.005% but it tastes disgusting.
The one I get is negligible, less than 1g per litre. Honestly could probably get away with light milk, just know from experience that milk fat is fattening for me. Had to shop around a bit to find a good one, and I live in a country with pretty good dairy so YMMV on a source.
@metabolicmilk said in "Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss:
@GuantanamO-Shea How do you feel with that low fat?
Honestly really good. Just as thermogenic as always, if anything I feel slightly more responsive when it comes to things like the gym.
@glycogenbuddha said in "Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss:
How's digestion and endotoxin with so much rice? This very interesting anecdote.
The reason I went with short grain rice is because amylopectin is way easier to digest than amylose, which makes up about 30% of your standard long-grain or basmati rice. If I ate the quantities of rice I do as long grain it would probably be far less pleasant,
@brad said in "Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss:
@GuantanamO-Shea How quickly did the weight come off? And did you experience any symptoms of excessive lipid oxidation?
Was seeing visible change within the first few weeks, and while I don't pretend to understand the exact mechanisms of it fully I haven't felt any worse over these three months. It's my completely unbacked by anything speculation that since muscles burn mostly fat at rest they are better able to deal with fat oxidation than more glucose preferring tissues like the brain and vital organs, for which fat oxidation is a bit of a warning sign.
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Can you clarify about soaking the rice? Do you boil it for an hour, then skim, then boil again? Or do you mean you soak, skim, and then boil for 10 minutes?
I've been using my instapot to make rice, but I haven't been soaking and skimming. I should definitely be getting the excess starch out.
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@idealabsrat So you boil water and soak the rice in that, just sitting on a countertop in a pot. Then after minimum an hour you rinse it to remove excess starch (I have found stirring it mid soak makes this much easier, takes twice as long to wash properly if you don't). After it is rinsed to the point that upon sticking your finger into it in a few different locations you have no residue sticking to your finger put back in the pot, add water to first joint on index finger above top of rice, bring to boil and leave on low heat for 10 minutes.
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@GuantanamO-Shea I'd also recommend you try fat free sweetened condensed milk, and making homemade jello out of gelatin
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Do you think this will also work with potatoes? I don't really like rice but I could eat endless potatoes easily.
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@SVVAYED I have tried it, is a useful addition. Will definitely experiment with it more, and definitely need to add more gelatin into the diet.
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@Netabolism I don't see why not, fulfills the same role of being high carb and low fat. In fact I'm pretty sure that I have just reinvented the Potato Hack with rice instead of potatoes and adding skimmed milk.
If you can handle the potatoes in that quantity go ahead, my main reason for picking the short grained rice is I wanted the most easily digested starch possible in order to make sure I didn't flood my intestines with undigested starch, causing bacterial overgrowth. Also the caloric density, a pound of rice feeds me for a day, whereas I would probably need 5 pounds of potatoes for equivalent calories. -
Decided to weigh myself this morning for a change, total weight is starting to decrease in addition to the overall slimming. For those worried about fat-soluble vitamins I am supplementing with them as needed.
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@GuantanamO-Shea Even if you are supplementing the fat solubles, how would you absorb them if you have no fat in your diet?
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@zipris I take them suspended in an oil, so the fat needed is right there. On some days I do have some low fat milk instead of skimmed if I am feeling like it. The main goal of this whole experiment was initially testing a macro mix I had never actually tried in my previous experiments somehow, the fact that it seems to be working quite well is just a bonus to satiating my curiosity.
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@Netabolism I think it would work quite well, I have been following this blog on it for a while.
https://slimemoldtimemold.com/2022/04/29/potato-diet-community-trial-sign-up-now-lol/
I tried it 18 months ago and like a lot of people lost strength but also quite a lot of fat. I think the skim milk option might be the solution for staying anabolic.
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Is there such a thing as reverse ketosis, or let's say carbosis where fat oxidation is kept to the utmost minimum? I'm interested if there's anything about this, i don't care if it comes from vegan sources like McDougall or Esselstyn.
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@GuantanamO-Shea doing something similar at the moment to lean out a bit. I've cut out most fat apart from some egg and coconut oil, removing all cheese (I was eating a lot) from my diet and replacing whole milk with skim. I'm seeing really good results already without feeling too hungry or struggling with lifts in the gym.
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@Spud_consumer This is great to hear! Glad to hear that it can work in variants that allow more dietary fat, though of course those fats being coconut oil and egg yolks certainly helps.
@jrwhisky said in "Fat Free" Short grain rice and skimmed milk diet highly effective for fat loss:
@Netabolism I think it would work quite well, I have been following this blog on it for a while.
https://slimemoldtimemold.com/2022/04/29/potato-diet-community-trial-sign-up-now-lol/
I tried it 18 months ago and like a lot of people lost strength but also quite a lot of fat. I think the skim milk option might be the solution for staying anabolic.
Yeah I can't imagine doing this without the milk, even more so with potatoes since you'd have to eat so much of them. I think when you are eating starches at the quantities needed for a diet like this ease of digestibility is paramount, since any slowdown in digestion will result in more and more hitting the gut bacteria, which could very easily go completely wild.
