Lose Weight And Blast Away Man Boobs With Broccoli Rice

Broccoli is one of the most powerful man boob shrinking foods there is.

It's a great source of vitamin K, which helps boost testosterone, prevents heart disease, and strengthens your bones.

It has twice the vitamin C of oranges (vitamin C also boosts testosterone), almost as much testosterone boosting calcium as whole milk (with a better rate of absorption), and is one of the best sources of indole 3 carbinole (I3C).

I3C converts into something called DIM (diindolylmethane) in the stomach, which has been shown to convert the potent form of estrogen to its safer, less potent forms.

Broccoli is also a great source of fiber, which helps to remove estrogen from your body via the gut.

Broccoli rice with fried fish and home-made fish burgers… yum!

Beyond helping you lose man boobs, broccoli also has fat burning and anti-diabetic properties. Studies show it also helps lower risk of several other diseases, including asthma, heart disease, non-alcoholic fatty liver disease, and several cancer types including lung, breast and prostate cancer.

The biggest problem with broccoli however, is that it’s plain, outright disgusting for most folks. Eating broccoli can seem like a form of punishment, which is why when I tell most guys to eat broccoli to get rid of their man boobs, they try for a few days and then quit.

The only way you’ll lose man boobs and keep them off for good, is by making PERMANENT lifestyle changes. If you eat healthy for a few months and lose your man boobs, then go back to eating junk and high carb crap, you’ll soon grow your man boobs back.

So when it comes to losing man boobs, there’s no point doing something you can’t keep up in the long-run. The key is to find a way to eat broccoli that you actually enjoy and look forward to, and I believe I’ve found just the thing: broccoli rice.

I previously told you about cauliflower rice, and how it’s the perfect rice substitute. It’s true, cauliflower, when cooked properly, has the same color of rice, doesn’t have an overpowering flavor, is soft like rice, and soaks up sauces from curries just like rice. But…

Broccoli Rice Is Better

When you lightly steam broccoli rice, it goes soft and soaks up sauces just like cauliflower rice does. Surprisingly enough, if prepared and cooked right, it also doesn’t have an overpowering flavor. But what makes broccoli rice FAR better than cauliflower rice, is its dense micronutrient profile.

Now don’t get me wrong, cauliflower is a super-food, it’s super good for you, and it’s great at helping you lose man boobs, but it simply doesn’t compare to broccoli. I’ll let the following chart show you why.

As you can see, broccoli contains twice as much protein, more fiber, 108 times more Vitamin A, more than double the vitamin C… every vitamin and mineral in that list is higher in broccoli than in cauliflower, and not just by a little bit, the difference is often HUGE.

So if you’ve been having cauliflower rice for a while and not seen the kind of results you wanted, it’s definitely worthwhile giving broccoli rice a try.

A couple of other small benefits to broccoli rice is broccoli is cheaper than cauliflower, and broccoli is easier to grate and break up into rice-like pieces.

How To Make Broccoli Rice

  • Prep time: 10 minutes
  • Cooking time: 10 minutes
  • Yield: 4 servings


  • 1 head broccoli, trimmed and cut into florets (around 600 g)


  1. Grate the broccoli florets into rice-like grains. You can use a grating attachment in a food processor, or do it by hand with a cheese grater.
  2. Put the riced broccoli in a metal colander, and put the colander on a cooking pot filled with about an inch-deep water. Cover the broccoli with a lid.
  3. Boil the water and steam the broccoli while covered for about 10 minutes.


  • Cooking destroys a lot of the nutritional benefits in broccoli, so the more raw it is the better. But you can’t have it completely raw, because it won’t be anything like cooked rice when it’s raw. So I encourage you to experiment with a level of doneness you’re comfortable with.
  • In a 2009 study, researchers boiled, microwaved, steamed, and stir-fried broccoli to find which method of cooking best preserved nutrients like vitamin C, carotenoid, soluble protein, glucosinolates and chlorophyll. The researchers concluded that “…the steaming method appears the best in retention of the nutrients in cooking broccoli.”

Here’s how broccoli rice looks with a delicious lamb curry. Just like with real rice and cauliflower rice, broccoli rice soaks up the delicious masala of the curry and the meal just tastes out of this world.

The Two Secrets To A Great-Tasting Meal With Broccoli Rice

There are two secrets to a great-tasting meal with broccoli rice:

  1. The broccoli rice has to be fresh. The more fresh it is, the less flavor the broccoli has. The longer broccoli stays stored in the fridge or freezer, the more of the awful broccoli smell and flavor come out.

Sure, it's convenient to be able to make big batches and stash it away in the fridge/freezer, do give it a try and see how it goes, but when you're first having it, make sure it's fresh or it might put you off.

  1. You have to combine broccoli rice with a drop-dead delicious main dish, and there’s nothing more delicious than a home-cooked Indian curry.

I haven’t tried cauliflower or broccoli rice with Chinese, Malaysian, Mexican, African, Japanese, or any of the other many cuisines where rice is a staple, but I have extensive experience with Indian cuisines, and broccoli rice goes particularly well with these.

The good thing about Indian curries is they make ample use of turmeric, which is another man boob busting superfood. The trouble with curries though, is you can’t rely on the stuff at restaurants, as they’re often packed with sugar and obesity inducing flavor enhancers. The ready-made stuff in supermarkets contain estrogenic preservatives. The only option is to cook your own.

The good news however, is curries are actually very easy to cook, way easier in my opinion than most western dishes. If you want to learn how to cook a great-tasting man boob busting Indian curry that goes together deliciously with man boob busting broccoli rice, then check out these 5 outrageously delicious chicken curries:

Click here to learn more about my 5 outrageously delicious man boob busting chicken curries