Don't know if anyone can help I'm trying to lose abit of excess weight(around my belly, hip and chest), 6ft tall, 186lbs I work out intensely for 30 minutes a day, my new diet consist of whole grain cereal for breakfast, tuna for lunch and 2 chicken breast fillets with golden vegetable rice for tea, followed by a fruit smoothie for desert doing some research on the net a lot of people are saying that rice is bad for weight loss, is this correct and if so what could I replace it with? Thanks in advance

People and the internet will say that every diet is bad. There is no agreement on most of the non regular diets.

Honestly, a well balanced diet, is the best agreed to diet. And you will want to also increase your work out to include fast walking or running perhaps building up to an hour a day

It all depends on what diet plan you're trying to follow. There are over a billion Chinese people who are a good weight that eat a lot of rice. It shouldn't be too bad for you. The main thing to think about is whether your caloric intake is less than your output as well as your caloric intake is normal for your weight. If that is the case than you should start losing weight, about a pound a week is right. It might take a while to get to your ideal weight but you will do it healthy. The deeper you go the more you can tailor your diet to your lifestyle. One of the more indepth concepts in the gylcemic index. This is a rating of out quickly the carbohydrates in a given food are broken down and converted into blood sugar. The higher the index, the quicker the sugar is mobilized. The quicker the sugar is put into your system, the higher the insulin response which will store the sugar in your liver and then in your fat deposits. The slower the sugar gets into your system the more it is used in your system rather than stored. With this concept you would realize that not all diets are created equal. It could be the same calories but if you have a different GI than the results could be very different.

So where does this leave you? If you're losing weight don't change anything. If you're more concerned than talk to a nutritionist. Get the skinny on all that you're doing and ensure you're doing it right. The is the most important thing.