Lose Your Man Boobs With This Powerful Cauliflower Rice Recipe

Cauliflower Rice


If rice is your vice, then cauliflower rice can change your life.

If you don't eat much rice, then adding cauliflower rice dishes to your diet can help you lose your man boobs.

My client Shahid comes from a culture where they eat rice and curry twice a day, every day.

Here's what Shahid had to say about this simple recipe:

“When it came to following Garry's advice on how to lose my man boobs, the hardest thing I had to do was to let go of rice.

To me, there's nothing more delicious than rice with a good home cooked curry.

It took a lot of effort to find easy to prepare meals that even came close to being as satisfying as my mum's curries.

After years of struggling, I eventually got to the point where I was eating a clean grain-free diet like Garry recommends during the week, and stuffing my face with rice and curry on the weekends.

This way, I would lose some fat during the week, then gain back 90% of it during the weekend.

I was making progress, but it was very slow.

Everything changed when I discovered cauliflower rice.

When cooked the right way, it's hard to tell the difference between cauliflower rice and real rice, but the difference in health benefits is like night and day: rice makes man boobs grow, cauliflower makes man boobs shrink.

When I let go of rice completely by replacing it with cauliflower rice, my body started to transform so fast, that everyone is now talking about it. Any time someone hasn't seen me for a couple of weeks, they see me now and exclaim how slim I have gotten.

At 210 lb I was a big guy. I'm now at 183 lb and I look great. I still have some way to go (my goal is 165 lb), but my belly and man boobs are a lot smaller than they were.

The best thing about all of this is it requires zero-willpower. Cauliflower rice with curry tastes so good that it doesn't even feel like I'm trying to change my body.

It's only a matter of time now before my belly and man boobs are gone, and if there's any one single thing that helped me do it, it's cauliflower rice.”

If your diet relies heavily on starchy veggies like white potatoes, or grain-based foods like rice, pasta, noodles, bread, cereals, chapatis, etc., then you're going to have a hard time losing your man boobs.

A high carb diet kills your testosterone levels.

It's easy for us to be convinced that eating fat makes us fat, but it's just not true. Eating carbs makes you fat, and the fatter you get the more estrogen in your body. A combination of low testosterone and high estrogen is what gives us man boobs in the first place.

So we know that rice is bad. If you want to lose man boobs, then you need to get rice out of your diet.

Switching to cauliflower rice will help you do just that. But it does more.

When you switch to cauliflower rice, you're not only eliminating rice from your diet, you're also adding cauliflower, which happens to be a man boob shrinking superfood!

Cauliflower is a cruciferous vegetable, which means it contains a compound called Indole-3-carbinol (I3C). Studies show that dietary I3C (along with its biologically active dimer, diindolylmethane (DIM), has such a powerful estrogen blocking effect, that it can reverse estrogen-sensitive cancers.

According to a 2003 study published in The Journal Of Nutrition:

“In estrogen-sensitive cells, I3C/DIM and estrogen have opposing activities on cells. Estrogen promotes tumor growth, whereas I3C suppresses it.”

You can bet your bottom dollar your man boobs are composed of estrogen-sensitive cells.

What do you think causes young girls to grow breasts during puberty? Why estrogen of course! And the same thing–too much unopposed estrogen–causes men to grow man boobs.

Blocking estrogen by increasing your consumption of cruciferous vegetables like cauliflower, is one powerful way to get rid of your man boobs.

And there is no better way to get cauliflower into your diet than by using cauliflower as a rice substitute in this recipe:

How To Make Cauliflower Rice

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


  • 1 head cauliflower, trimmed and cut into florets (600g, give or take)
  • ½ cup water


  1. Grate the cauliflower florets into rice-like grains. If you have one, use a grating attachment in a food processor. Otherwise, you can use a cheese grater.
  2. Put the riced cauliflower in a large skillet or wok over medium-high heat.
  3. Add the water, then cover and steam for 10 minutes, until the cauliflower is cooked and the water has been absorbed and evaporated.


  • Cauliflower sizes can vary quite a bit. With the one I used last, the cut florets weighed 583 grams. If your cauliflower is a little smaller or larger, feel free to add less or more water.
  • If you add too much water and you fear the cauliflower will go too soft by the time the water dries up, either remove the lid to let the water evaporate, or as a drastic measure, drain the excess water off using a colander.


Here’s how cauliflower rice looks with a simple chicken curry. The cauliflower soaks up the masala just the way real rice does.

I’ve noticed how different I feel when I’ve had a few plates of cauliflower rice with curry, as opposed to real rice and curry. It’s night and day. Unlike with real rice, no matter how much you stuff yourself with cauliflower rice, you don’t feel heavy, full or tired afterwards.

So, what are you waiting for? Cook up some cauli-rice, combine it with the other powerful man boob busting methods I reveal in How To Lose Man Boobs Naturally, and see if your man boobs don't start to shrink as quickly as Shahid's are disappearing right now.

12 thoughts on “Lose Your Man Boobs With This Powerful Cauliflower Rice Recipe”

    • Hey Chris. I haven’t tried this yet, but it might work, just add in a lot less water than you would with rice. If you try it, do let us know here how you get on. But really, it’s so easy without a rice cooker, all you’re doing is adding some water, covering with a lid, and waiting for some 10-20 minutes.

  1. Aha! Cauliflower n rice is a well-known popular food in India. But we serve it as cauli’s vegetable with rice or chapati. Gotta try this non spicy way. Since we use turmeric in almost every food, can we add in this one? And one more thing i wanna know, the rice and wheat i consume is grown in my own farm, and we extract nothing, no processing, we eat original rice n flour which contains all the fiber. Will it also effect bad on chest? Thank you..

    • Hi Uday.

      Don’t add turmeric just yet. Try the recipe I’ve outlined for you first, then later you can experiment adding other stuff. The idea is for the cauliflower rice to be as bland as plain rice. It should impart little or no added flavor to your meal.

      The studies show that as soon as soon as our nomadic ancestors settled down and started growing and storing grains, they started to lose their health. Grains are bad for you, even if they are unprocessed and organic.

  2. Hi Gary,

    In one of your replies, you mentioned to avoid Turmeric. Is Turmeric a cause behind creation of man boobs?

    We add turmeric to virtually every Gravy we prepare at home.


      • Hi Garry Sir,

        I asked a question regarding Protein Intake for vegetarians. Somehow I can’t find that article, and your reply. So, I am asking it here.

        As I said in that question, I have doubt regarding availability of Protein for Veg people. I mean I can’t eat any meat. So, only option left for me is Eggs, & Lentils / Pulses for protein.

        If I don’t eat Eggs, Lentils / Pulses, I am left with almost low-protein diet.

        Can I have Amaranth / Quinoa? or Lentils / Pulses?


        • Satish,

          In my opinion, the healthiest diet is one that includes plenty of meat and fish. But that doesn’t mean you can’t be healthy and get a great body as a vegetarian. To succeed as a vegetarian, you simply have to be more careful about what you eat.

          When it comes to protein, you’ll have to embrace the dairy. I know I speak out against dairy a lot for man boob sufferers, but the right type of dairy can help boost testosterone, while at the same time serving your protein needs.

          Eat plenty of plain natural (preferably organic) full fat yogurt.

          Milk and cream have the potential to either increase your estrogen to testosterone ratio (a bad thing), or decrease your estrogen to testosterone ratio (a good thing). It all depends on how it’s sourced. Make sure your milk/cream satisfies the following criteria best it can:

          – It’s raw (i.e. unpasteurized)
          – It’s not from cows milked during pregnancy (pregnant cows produce milk with 33x as much estrogen as non-pregnant cows.)
          – It’s organic (estrogens from pesticides etc. accummulate in the fat portion of animals, including in the milk)
          – It’s from pasture-raised (i.e. free range) cows (grain-fed cows produce less nutritious milk)
          – Optional: get either A2 cow’s milk (e.g. from guernsey cows), or sheep/goat/camel/buffalo milk.

          Camel milk, by the way, is a superfood. If you can get your hands on this stuff, have it by the glass-full!

          Take plenty of whey protein, I recommend around 40g/day. Also eat lots of DHA-enhanced eggs, nuts and nut butters, lentils, quinoa and tempeh.

          I generally advise my clients to ease up on the lentil and quinoa intake, because both are quite carb dense, but as a vegetarian, you can benefit from the protein and micronutrients these foods contain, so go for it.

          • Thank you very much, Sir!

            You eased up my situation a lot.
            Now, I am confident that I will go through by adding a cup of mixed lentils (in breakfast) and a couple of Amaranth Chapatis (in dinner) along with Unpasteurized Curd (in Lunch) to my diet. In India, Amaranth is easily available compared to Quinoa.

            Thank you Very Much!

  3. I get cream from a family farm that is VAT pasterised , thats 130 degrees for 15-20 min, which preserves all th good bacteria , unlike pasterised or ultra pasterised kills all nutrients, so is VAT pasterised cream ok gary? They feed the cows some cracked corn in the winter, but they are free range grass feed mostly, jersey cows, is this cream ok to drink ??

    • Hi Dan

      Vat pasteurization, where milk is heated and kept at 145°F for 30 minutes and then quickly cooled, is definitely better than High Temperature Short Time Pasteurization (HTST), where milk is heated to 161°F for 15 seconds. It’s also important to know if the milk is extracted from the cows while they are pregnant, because milk from pregnant cows contains 33 times more estrogen than milk from non-pregnant cows. If the cows are reared in a humane way (looked after well, pasture raised, not used for cheap commercial milk production), then chances are they are NOT milked during pregnancy.

      I think your vat pasteurized Jersey milk sounds like good bet, but give it a try first and see how you get on.


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