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Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.
GO WITH BROWN RICE
Brown rice is the better option at most times of the day because the carbs it contains are less likely to be stored as body fat compared with those found in white rice. If you prefer white rice, then taking a fiber supplement (such as glucomannan) shortly before your meal will help reduce the undesired insulin impact of white rice and increase the length of time it takes to digest your meal—great for when you’re trying to cut body fat on a moderate-carb diet.