Is Omurice Healthy? (3 Tips for Weight Loss) 

If you have ever been to Japan, South Korea, or Taiwan, there is a high chance that you know of Omurice.

Omurice originated from Japan and is a fusion dish of Western and Asian dishes.

The Western part being the omelette that blankets the Asian styled fried rice and is often topped off with ketchup. 

Omurice is not considered terribly unhealthy, but it does contain a significant amount of carbohydrates and fats. Within moderation, however, a dish such as Omurice is perfectly fine to enjoy while sticking to a healthy diet. 

If you are trying to lose weight, it is always better to avoid eating rice based dishes such as omurice because you want to try to keep your carbohydrate intake to a minimum.

But that does not mean you have to avoid dishes such as omurice all together.

Here are three tips that you can follow that will help you stay on track with weight loss while still being able to enjoy omurice. 

1. Understanding how many calories is in omurice and how many calories you need to eat. 

2. Plan out the rest of your diet for the day. 

3. Staying active and making sure to eat in moderation. 

Might be a little bit tough at first, but trust me once you get the hang of it, it will be second nature and your weight loss journey will be a breeze. 

How to Lose Weight When Eating Omurice 

The main factor you should be focusing on when trying to lose weight is having a general understanding of macronutrients and calories.

The two macronutrients that contribute the most to weight gain are carbohydrates and fats. 

That does not mean you need to completely avoid all carbohydrates and fats though.

Your body needs a balance of all three macronutrients: protein, fats, and carbohydrates in order to function properly.

The problem of weight gain is when we overeat carbohydrates and fats, which is very easy to do with junk food and carb heavy based dishes such as omurice. 

Here we are going to learn how to incorporate omurice into your fat loss diet by understanding how much you need to eat and what to eat.

Tip 1: Understanding how many calories you need and how many calories is in Omurice. 

Weight loss will always come down to being in a caloric deficit. But first we need to understand what calories are.

Calorie is a unit of energy that is used by our bodies to burn as fuel. It is what keeps our body functioning. 

Now with that being said, being in a caloric deficit will make you lose weight because being in a caloric deficit means that your body is not receiving enough calories to function normally so then your body will take from your fat stores to make up for the missing calories, therefore making you lose weight in the process. 

But how do we know how many calories we need to eat in order to be in a deficit?

In order to find your caloric deficit, you need to figure out your TDEE or Total Daily Energy Expenditure. 

Your TDEE is the amount of calories your body needs to maintain its current weight and everyone’s TDEE is different.

It is based on a number of different factors such as age, height, gender, weight, muscles mass, and activity levels. 

How TDEE is typically calculated is by taking your BMR or Basal Metabolic Rate and then multiplying it by your activity measurement.

BMR is the amount of calories your body needs to keep the core functions functioning. 

Trying to figure out your TDEE yourself might sound complicated but there are an abundance of online TDEE calculators that are at your disposal.

All you need to do is plug in some information and it will give you your unique TDEE. 

Once you have figured out your TDEE, all you need to do now to be in a caloric deficit is to eat below your TDEE consistently.

The lower your drop your calories below your TDEE, the faster you will lose weight. 

I do not recommend dropping your calories too drastically though.

You will lose a good amount of weight initially, but eventually you will plateau and the only way to lose more weight is to drop your calories even lower which could cause some damage to your metabolism. 

Patience is the game when it comes to a healthy, long term weight loss.

Try not to drop your calories below 1,200 calories if you are a female and 1,500 calories if you are a male. 

Now that we know about being in a caloric deficit, let’s look at the calories and macronutrient breakdown for omurice. 

For a serving of omurice, you are looking at 698 calories for 68 grams of carbohydrates, 36 grams of fats, and 22g of protein. 

As you can see, carbohydrates and fats make up for most of the calories and this is not the ideal ratio when trying to eat for weight loss and health. 

But that doesn’t mean you can’t eat it at all.

All it means is that this is a dish you want to reserve for a cheat meal. 

698 calories is a little bit much for a dish, but it’s definitely workable for a weight loss diet as long as you properly log it into your calories for the day and make sure that you are still in a caloric deficit. 

Tip 2: Plan out the rest of your diet for the day. 

As we have just discussed, making sure that you are in a caloric deficit is the most important part of weight loss.

It is important to be aware of what you are eating and how much you are eating. 

One of the biggest tips for you to stay on track while being in a caloric deficit is eating as much filling but low calorie foods as possible.

That means high protein and high fiber. 

Since a serving of omurice gives you 68 grams of carbohydrates and 36 grams of fat, you want to be more conservative with carbohydrates and fats for the day. 

I would suggest planning out high protein meals paired with fiber rich foods to help you feel fuller for longer.

Protein is not only more satiating than carbohydrates and fats, it is also an important building block for your muscles. 

The more protein you eat, the more muscles you maintain and build, which leads to a higher metabolism because your body needs to use more energy to maintain muscles due to its density when compared to fat. 

Fiber is also important to consume because it helps regulate blood sugar and prevents high spikes and drops after meals.

This is important because high spikes and drops in blood sugar causes you to feel hunger, therefore making you feel like you need to eat more. 

This is the last thing we want when trying to lose weight so your best bet is to make yourself feel as full as possible which means more protein and more fiber! 

When factoring a serving of omurice into your diet, make sure to stick with lean proteins such as poultry and seafood and eating a lot of high fiber foods such as vegetables and fruits. 

By doing this and also making sure you are still in a caloric deficit for the day, you are well on your path to weight loss while also being satiated. 

Tip 3: Staying active and making sure to eat in moderation

While weight loss is important for your health and avoiding unhealthy foods is ideal, you also want to make sure you have a healthy relationship with food at the same time. 

One of the best ways to have a healthy relationship with food is eating in moderation.

We all have cravings for something sweet or something fried and it is actually good to satisfy these cravings once in a while so you can stay motivated to continue your weight loss journey. 

So if you are craving omurice, by all means go for it but make sure to get back on your diet the next day. 

Another important part of weight loss is making sure you stay active.

One of the best things you can do for yourself is building muscles.

Having more muscle mass in general offers a lot of benefits for your health in the long run but one of the best benefits of having more muscles is the increase in metabolism. 

Your metabolism increases because your body uses more energy to maintain the muscles due to how dense it is.

Therefore meaning that if you have more muscles, the more you can eat without worrying about packing on weight! 

Now that we know the importance of muscle we need to make sure we stay on track with our workouts.

Consistency and longevity are the two key factors when building muscle so there will be some commitment involved.

You can either go to the gym or build one for yourself.

It really just comes down to 3 pieces of equipment that you need to do most workouts.

These three are the workout bench, dumbbells, and gym flooring.

Check out our recommended gear page to see our best picks for these pieces of equipment here. 

https://www.aspirefitnesswalnut.com/home-workout-equipment

If a home gym is not for you then getting a membership somewhere works too.

As long as you are starting your muscle building journey, we’re happy! 

Stick with it for the long run and you’ll see how amazing the results can be. 

There you have it! 

The three main tips for weight loss while still enjoying omurice.

It really isn’t that complicated at the end of the day.

As long as you remain in a caloric deficit, you will lose weight. 

Don’t forget the importance of also getting enough protein and fiber into your diet to really maximize your weight loss potential. 

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