Rice is the centre of most meals here, and it can stay there. What changes the outcome is what sits beside it.
A katori of dal and a generous serving of shak add protein and fibre that slow how quickly the meal hits your blood sugar. Fish or egg rounds out the protein.
Try this for a week: keep your usual rice portion, double the vegetables, and make sure every plate has a protein. Notice how you feel at 3 pm.
Small, repeatable changes beat strict rules. That is how Sustho builds plans.