Discover the transformative power of the rice diet. Explore its benefits, food guidelines, and step-by-step plan to improve heart health, manage weight, and achieve lasting wellness.

Unlocking the Secrets of the Rice Diet

The rice diet, pioneered by Dr. Walter Kempner in 1939, has long been celebrated for its ability to improve health outcomes, particularly in individuals struggling with hypertension, kidney dysfunction, and obesity. This low-calorie, low-sodium approach harnesses the power of complex carbohydrates, limited dairy, and sodium-conscious foods to provide a comprehensive solution for those seeking to transform their well-being.

The Science Behind the Rice Diet

The rice diet’s effectiveness lies in its focus on complex carbohydrates, which take longer to digest, thereby reducing hunger (1). Additionally, the low-sodium intake may prevent the body from storing excess water weight and alleviate pressure on the kidneys, though more research is needed in this area. The initial phase of the diet allows for only 800 calories per day, which is then gradually increased to 1,200 calories as the plan progresses.

“Inflammation is one of the most important factors in obesity, and a high-sodium diet contributes to inflammation,” explains Julius Cermak, Nutritionist and Naturopathic Herbalist. “During the first phase of the rice diet, a particular emphasis is placed on limiting salt to eliminate bloating and is continued throughout the diet so that the weight loss process goes smoothly without inflammation interfering with the fat detox process.”

Furthermore, the rice diet’s low-fat approach can be particularly beneficial for those with non-alcoholic fatty liver disease, as a 2014 study from the Korea Food Research Institute found that cooked rice may help improve cases of this condition (2).

Navigating the Rice Diet Food List

The rice diet is quite restrictive, but the payoff can be significant. On this plan, you’ll be consuming fresh fruits, vegetables, low-salt beans, whole grains, lean protein, and non-fat dairy. Junk food, soda, bottled fruit juices, candies, milk chocolate, frozen food, deep-fried food, and refined flour, sugar, and trans fat foods are strictly off-limits.

White Rice or Brown Rice: Which to Choose?

When it comes to choosing between white rice and brown rice, the decision is up to you. While brown rice is considered healthier due to its higher fiber content, white rice can be a more palatable option. If you opt for white rice, you can compensate by adding extra vegetables to your bowl. Taste preference and preparation time are factors to consider, as brown rice takes longer to cook and needs to be soaked for at least 20 minutes.

Unveiling the Rice Diet Plan

The rice diet is divided into three distinct phases, each with its own caloric and dietary requirements. Let’s explore the details of each phase:

Phase 1 – 800 Calories

• Breakfast (8:00 a.m.): 1 medium bowl of oatmeal with banana and chia seeds
• Lunch (12:00 p.m.): Rice + stir-fried veggies + baked fish
• Snack (3:30 p.m.): 300 mL freshly pressed fruit juice
• Dinner (6:30 p.m.): Grilled chicken and mushroom rice

Phase 2 – 1,000 Calories

• Breakfast (8:00 a.m.): 1 medium bowl of oatmeal with banana, chia seeds, and a small serving of low-fat yogurt
• Lunch (12:00 p.m.): Rice + stir-fried veggies + baked tofu
• Snack (3:30 p.m.): 300 mL freshly pressed fruit juice and a small apple
• Dinner (6:30 p.m.): Grilled salmon and brown rice

Phase 3 – 1,200 Calories

• Breakfast (8:00 a.m.): 1 medium bowl of oatmeal with banana, chia seeds, and a small serving of low-fat yogurt
• Lunch (12:00 p.m.): Rice + stir-fried veggies + baked chicken breast
• Snack (3:30 p.m.): 300 mL freshly pressed fruit juice, a small apple, and a handful of raw almonds
• Dinner (6:30 p.m.): Grilled salmon, brown rice, and a side salad with lemon vinaigrette

Embracing the Rice Diet Lifestyle

The rice diet is more than just a temporary fix; it’s a holistic approach to achieving lasting health and well-being. By embracing the principles of this diet, individuals can not only achieve their weight loss goals but also address underlying issues such as hypertension, kidney dysfunction, and non-alcoholic fatty liver disease.

Remember, the key to success lies in your commitment to the plan and a willingness to make sustainable changes to your eating habits and lifestyle. With patience and dedication, the rice diet can become a transformative journey towards reclaiming your health and vitality.

The Rice Diet – How It Works, What To Eat, And Benefits

Rice can lower high cholesterol and high blood pressure (1). Yes, you heard that right! In fact, a rice diet can also reduce hypertensionⁱ  XHigh blood pressure caused due to the excess pressure exerted by the blood on artery walls. . Moreover, it may reduce the risk of heart disease and diabetes (1).  Bill Bradley, RD, says, “Rice is important in the diet because it’s rich in carbohydrates. Carbohydrates keep you energized. It’s also a rich source of B Vitamins that help improve nervous system health.”

Kitty Gurkin Rosati (MS, RD, LDN) and Dr. Robert Rosati published a highly successful book on this diet – The Rice Diet Solution – in 2006. Why is the rice diet followed by so many people? Read on to demystify the rice diet, its benefits, and everything else you need to know about this diet that works so well. Scroll down!

In This Article

What Is The Rice Diet And How Does It Work?

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The rice diet is a low-calorie, low-sodium diet created by Dr. Walter Kempner in 1939. While working as a professor at Duke University in Durham, North Carolina, Dr. Kempner created a dietary approach to help his patients lower blood pressure, improve kidney function, and keep a check on obesity.

The reason this diet works for treating people with hypertension or obesity lies in the foods allowed for consumption. It includes foods high in complex carbs, limited dairy, and foods low in sodium.

• Complex carbs take longer to get digested (2), thereby reducing hunger.
• Low-sodium intake may prevent the body from storing excess water weight and reduce the pressure on the kidneys. However, more research is needed in this regard.
• A low-calorie diet (800 calories per day) is allowed initially, which is then increased up to 1200 calories per day.

Julius Cermak, Nutritionist and Naturopathicⁱ  XDoctors that specialize in natural and non-invasive remedies for healing. Herbalist, says, “Inflammation is one of the most important factors in obesity, and a high sodium diet contributes to inflammation. So during that first phase of the rice diet, a particular emphasis is placed on limiting salt to eliminate bloating and is continued throughout the diet so that the weight loss process goes smoothly without inflammation interfering with the fat detox process.”

Matthew Scarfo, NASM Fitness Nutrition Specialist and Precision Nutritionist Counselor, adds, “The rice diet, in addition to being a low-salt diet, also is a low-fat diet. This is great for those with fatty liver disease, as it can help reduce cholesterol levels in the body. In fact, a 2014 study from the Korea Food Research Institute found that cooked rice may help improve cases of non-alcoholic fatty liver disease.”

In a nutshell, low-calorie, low-sodium, and high-fiber foods are the reasons behind the success of the rice diet. Whether you choose to follow a vegetarian, traditional rice diet, plant-based Mediterranean-style eating, or DASH-based diet, there are many ways to make healthy and delicious meals that support diabetes management and improve overall health. Now, let’s check out what foods you should consume and what to avoid.

Rice Diet Foods List

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To Consume

The rice diet is quite restrictive. On this diet, you will be consuming:

• Fresh fruits
• Vegetables
• Low-salt beans
• Whole grains
• Lean protein
• Non-fat dairy

To Avoid

• Junk food
• Soda
• Bottled fruit juices
• Candies
• Milk chocolate
• Frozen food
• Deep-fried food
• Ready-to-eat foods
• Refined flour, refined sugar, and trans fat foods

You will need to dump all the junk food and adopt better eating and lifestyle choices. But, there’s one burning question. White rice or brown rice – what’s allowed in the rice diet? Find out in the next section.

White Rice Or Brown Rice?

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It depends. If you like having white rice, go for it! And if you choose to consume brown rice, you can do it. Brown rice is considered healthier as it contains more dietary fiber. But you may compensate for that by adding extra veggies to your bowl of white rice.

Taste-wise, white rice is certainly more palatable. But you might like the chewy texture of brown rice (it takes longer to cook and needs to be soaked for at least 20 minutes).

Dr. Kempner had advised consuming white rice as, at that time, white rice was widely consumed.

Now that you know what to eat and avoid, let’s get down to the toughest part – the diet itself. In the following section, I have broken down the diet into three phases. Follow the instructions for each phase, and you will smoothly glide through it. Take a look.

The Rice Diet Plan

Phase 1 – 800 calories

Meals	What To Eat
Breakfast (8:00 a.m.)	1 medium bowl of oatmeal with banana and chia seeds
Lunch (12:00 p. m.)	Rice + stir-fried veggies + baked fish
Snack (3:30 p.m.)	300 mL freshly pressed fruit juice
Dinner (6:30 p.m.)	Grilled chicken and mushroom rice

Related: 800-Calorie Diet: VLCD For Weight Loss, Diabetes, And High BP

Phase 2 – 1000 calories

Related: 1000 Calorie Diet Plan – Is It Good For Weight Loss?

Phase 3 – 1200 calories

Meals	What To Eat
Breakfast (8:00 a. m.)	A medium bowl of vegetable quinoa + 1 cup green tea
Lunch (12:00 p.m.)	Rice + stir-fried veggies + baked fish or fish curry
Snack (3:30 p.m.)	1 cup buttermilk + 10 in-shell pistachios
Dinner (6:30 p.m.)	Low-fat chicken and mushroom risotto

Related: 1200-Calorie Diet Plan: What To Eat, Exercises, And Benefits

It is a tough diet to follow. So, it’s best to follow it for not more than two weeks. The rice diet has undergone modification as the nutritional requirements, food habits, and scientific views on food and nutrition have changed. Here are the new rice diet guidelines laid out by Kitty Gurkin Rosati and Dr. Robert Rosati.

Consume (per day):

• 1000 calories
• 22 g fat
• 5.5 g saturated fat
• 500-1000 mg sodium
• 0-100 mg cholesterol

Apart from changing your diet, you may do the following to improve your health.

What Else To Do To Improve Your Health?

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• You must take care of your sleep pattern. Sleep deprivation is one of the causes of toxin build-up in the body. The harmful free oxygen radicalsⁱ  XHighly reactive molecules produced in the human body that cause several health problems. alter your DNA and cause numerous health problems, including obesity, diabetes, and heart disease (3).
• Meditate for at least five minutes a day. Increase the duration as you become more comfortable.
• Avoid alcohol. You may consume 30 mL of wine once a week.
• Workout regularly. You will start seeing a change in your mood and energy levels from the very first day you exercise.
• Drink at least two liters of water per day. You may add citrus fruits, mint leaves, ginger, and cucumber to make your bottle of water more palatable.
• Eat at regular intervals. Going on a hunger strike will only weaken your bones, muscles, and brain function.

It is clear that, along with diet, you must follow a healthy lifestyle to keep yourself fit and happy. But, for that, you can follow a diet that’s not so restrictive. Try intermittent fasting – it works like magic.

Quick Tip

Avoid following the rice diet if you have colon surgery and impaired kidney function. Also, if you are using any blood thinners, check with your doctor before following this diet.

Who should follow the rice diet? Find out next.

Who Should Follow The Rice Diet?

You may follow this diet if:

• You have high blood pressure.
• You have diabetes.
• You have heart disease.
• You suffer from chronic renal failureⁱ  XThe loss of function in the kidneys due to diabetes or high blood pressure. .
• You have high cholesterol.
• You are gluten sensitive.

“Rice is indeed a food that is low in potassium, which is ideal for those with a higher potassium level in their bodies,” says Isaac Robertson, ISSA Certified Fitness Trainer and Nutritionist. However, he warns, “ Those who already have low potassium should try to avoid rice and have something with more potassium in it because the low quantity of it can be life-threatening.”

Note: Follow this diet ONLY IF your doctor gives you a green signal.

Before coming to a close, here are the benefits and side effects of the rice diet.

Did You Know?

Mindful eating, reducing intake of processed foods, and conscious breathing may help make this diet work.

Benefits Of The Rice Diet

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• May help reduce body fat.
• May help reduce cholesterol levels.
• May help lower blood pressure.
• May improve heart health.
• May protect from diabetes type II.

Side Effects Of The Rice Diet

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• May cause nutritional deficiencies.
• You may get bored of the diet and feel starved.
• You may feel irritated.
• May cause nausea.
• May lead to weakness.

NASM Fitness Nutrition Specialist and Precision Nutritionist Counselor Matthew Scarfo suggests consuming enough fat and protein on a rice diet. He warns, “The diet doesn’t allow for much protein or fat, which can cause trouble for some individuals. Women in particular, should get between 20-35% of their daily calories from fat, as dietary fat is essential in hormone production.”

Dr. Walter Kempner devised the rice diet in 1939 as a low-calorie, low-sodium diet. Foods high in complex carbohydrates, minimal dairy, and low sodium are part of this diet. Rice diet is good for people with high blood pressure, diabetes, and heart diseases. It is, however, an extremely restrictive diet. You can follow the rice diet only when you have a health issue that necessitates it, and no other diet would suffice. If you are looking for a diet that will help you lose weight, the rice diet might not be the best option. So, speak to your doctor before you decide to be on this diet.

Frequently Asked Questions

How much weight can you lose eating rice?

By eating rice in moderation and practicing calorie restriction and exercise, men can approximately lose 30 pounds and women may lose 20 pounds in about 10 weeks. However, the weight loss varies from person to person.

Is it ok to eat rice every day?

Yes, it is ok to eat rice every day in moderation. If consumed in excess, it may increase the risk of type 2 diabetes and cardiovascular disease.

Are eggs and rice healthy?

Yes, eggs and rice are healthy. They are a perfect balance of carbohydrates and protein. However, consume in moderation to avoid any negative side effects, like weight gain.

Which is the healthiest rice?

Brown rice and wild rice are considered the healthiest forms of rice.

Is pasta healthier than rice?

Whole wheat pasta is a healthier choice compared to rice. However, rice is a better alternative to refined pasta.

Is rice healthier than bread?

Rice (especially brown rice) has more minerals and vitamins that are not present in bread. However, if you are aiming for low calories and carbohydrates, whole grain bread is a better choice.

Is rice anti-inflammatory?

Brown and wild rice exhibit anti-inflammatory properties. They are rich in fiber that aids in reducing the inflammation. However, white rice does not contain fiber and may not help reduce inflammation.

Is a rice and beans diet plan healthy?

Yes, a rice and beans diet plan is healthy as it is rich in fiber, protein, and other essential vitamins and nutrients. According to a study, consuming rice with pinto, dark red kidney, or black beans may help reduce glycemic response in adults with type 2 diabetes (4).

Key Takeaways

• The rice diet is a low-calorie and low-sodium diet mostly used by people with hypertension and obesity.
• This restrictive diet excludes sodas, bottled juices, refined flours, and candies, while fresh fruits, whole grains, lean protein, and low-fat dairy are allowed.
• It can reduce body fat, cholesterol, and blood pressure.
• But side-effects like irritation, nausea, weakness, nutritional deficiencies may occur.

Discover the amazing health benefits of rice with this informative video. Check it out and learn how this versatile food can help you stay healthy and fit.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. Rice in health and nutrition
   https://www.researchgate.net/publication/287284991_Rice_in_health_and_nutrition
2. Difference Between Simple and Complex Carbohydrates
   https://www.researchgate.net/publication/320583094_Difference_Between_Simple_and_Complex_Carbohydrates
3. Free Radicals Antioxidants in Disease and Health
   https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3614697/
4. Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489574/

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Rice diet: Benefits, effectiveness, recipes

The rice diet is a high-carbohydrate, low-fat, low-protein diet to lose weight. The diet features calorie deficit, reduced sodium, and mindfulness and may help some people lose weight and achieve better health.

A research scientist at Duke University in Durham, North Carolina created the rice diet in the 1940s.

Read on to learn more about the rice diet, how to follow it, the potential benefits and risks, and what to eat.

Walter Kempner devised the rice diet in the 1940s to treat malignant hypertension and renal failure.

Kempner’s theory was that altering a person’s diet and lifestyle reduced the work the kidneys needed to do and could save lives.

A 2014 article in Hypertension that revisits the rice diet suggests that Kempner revolutionized the treatment of hypertension, obesity, and a host of other disorders.

The Rice Diet Solution by Kitty and Robert Rosati popularized the diet in 2006.

In Kempner’s original cohort, the rice diet did not cure everybody, but 107 out of 192 participants saw a significant improvement in blood pressure, and many saw a reduction in the following:

• their heart size
• retinopathy, which refers to disease that affects the retina
• serum cholesterol levels, which is the amount of total cholesterol in a person’s blood, including high- and low-density lipoproteins and triglycerides

However, it is important to remember that in these times, people with malignant hypertension usually had a life expectancy of around 6 months.

The Rice Diet Solution authors claim that the diet helps people lose weight quickly and safely, with males losing an average of 30 lbs in the first 4 weeks and females losing an average of 19 lbs.

They also claim that the rice diet makes someone feel more clearheaded and energetic.

The Rice Diet Solution explains that the diet is effective for weight loss for the following reasons:

• salt is an appetite stimulant and limiting it not only causes someone to lose water weight but also weight due to overeating
• the diet limits saturated fats and instead includes fiber rich carbohydrates, which helps keep people full
• it’s easier to limit calories as the diet consists of low-calorie foods

The book also offers four additional key ways to make the diet work:

1. Mindful eating and understanding the nutritional content of food.
2. Relaxing and making time for activities, such as conscious breathing, tai chi, or journaling.
3. Taking regular exercise.
4. Finding support in communities and relationships.

In summary, the rice diet may help someone to lose weight by using a calorie deficit, reduced fat and processed foods, and lifestyle changes, such as exercise and mindfulness. It may also have health benefits for some people by reducing sodium and saturated fats.

Some people may find following the rice diet challenging or too restrictive for some people, causing issues when eating out and possible nutritional deficiencies.

For example, low protein may cause some people to lose muscle mass or lack the amino acids necessary to synthesize protein. Additionally, the body needs healthy fats to function correctly, and restricting them could lead to health problems.

In addition, the authors of The Rice Diet Solution note that people who are taking medications for diabetes, high blood pressure, or congestive heart failure should consult their doctor prior to commencing the diet.

A doctor may need to adjust the dose of medications, including lithium and warfarin. In addition, people who have had surgery on their colon, ureteral diversion procedures, or impaired kidney function should not follow the diet.

Anyone who feels unwell or dizzy while following the rice diet should talk with their doctor. The rice diet suits vegans and vegetarians, but someone eating this way may need to take a vitamin B12 and omega-3 supplement.

The Rice Diet Solution updates Kempner’s original guidelines and offers information about the diet.

Kempner’s guidelines

Kempner’s original rice diet consisted almost entirely of fruit and rice, totaling 2,000 calories a day.

Kempner’s rice diet was dramatically low in salt, protein, and fat, and high in complex carbohydrates.

The rice diet required a person to consume:

• 4-5% of daily calories from protein
• 2-3% of daily calories from fat
• 150 milligrams (mg) of sodium daily
• restricted daily intake of fluids

A typical diet in the United States, then and now, consists of 25% protein, 25% fat, and 50% carbohydrates.

The Rice Diet Solution guidelines

The Rice Diet Solution, published in 2006, aimed to help readers lose weight by following a similar diet to Kempner’s original rice diet.

It is important to note, however, that Kempner did not develop the rice diet to aid weight loss but to address “malignant hypertension, renal failure, heart failure, and their combinations.”

The authors explain that the diet is a low-sodium, low-fat diet, and people should avoid high-sodium processed foods and adding salt to their meals.

The Rice Diet Solution describes three phases of the diet; detox, losing weight, maintaining the weight loss. The diet involves gradually increasing calories from just under 1,000 to over 1,200 calories per day. However, the authors point out that a person does not need to track calories, as the meal plans define serving sizes instead.

In addition to the 1,000–1200 calories per day, people can also choose from any fruits or vegetables they wish to eat, but should not add extra fat to their meals.

The diet recommends that people consume between 500-1000 mg of sodium daily, with a minimum of 300 mg per day. People who do not consume dairy products should eat 2 slices of regular bread or add 200 mg of sodium from another source to ensure adequate amounts.

However, it is important to note that the book does not specifically state what amount of sodium particular dairy products contain, meaning the exact amount of sodium to supplement may be difficult for someone to calculate.

Anyone who has concerns about their sodium intake should consult with their doctor. They can then work to keep their sodium intake within the range that they and their doctor agree upon while following the rice diet as closely as they feel able or comfortable.

The diet recommends that people consume specific portions from different food groups, including starches, vegetables, and protein. Starches include rice, beans, and cereal, protein sources can include animal products, such as fish and chicken, and vegetarian products, such as beans and eggs.

The diet suggests the following portion sizes:

• One starch: One-third cup of cooked rice or beans or half a cup of cooked pasta or other grains or one slice of bread, or quarter- to one-cup of cereal (not low sodium)
• One non-fat dairy: 1 cup of non-fat soy, fortified grain milk, cows milk, or yogurt
• One vegetable: 1 cup of raw vegetables
• One fruit: 1 medium-sized fruit or one cup of grapes, or one cup of cut fruit
• One condiment: 1 teaspoon (tsp) of maple syrup or honey. The diet allows no salt-seasonings and herbs.

The following is a guideline to the three phases:

Phase 1: Detox

This phase involves cleansing the body of excess sodium, toxins, and water weight. People should follow phase one for a week.

The phase one diet involves:

For 1 day per week follow the basic rice diet. This includes 2 starches and 2 fruits at breakfast, lunch, and dinner.

For six days a week: Lacto-vegetarian rice diet

• Breakfast: 1 starch, 1 non-fat dairy, and 1 fruit
• Lunch: 3 starches, 3 vegetables, and 1 fruit
• Dinner: 3 starches, 3 vegetables, and 1 fruit

An example of breakfast for 6 days of the week is:

• a quarter- to one-cup of whole grain cereal
• 1 cup non-fat yogurt
• 3 prunes

Phase 2: Weight loss

This phase aims to help someone lose weight according to their personal goals. The length of phase two depends on how much weight someone wants to lose. The authors advise that coupling this phase with regular exercise may help someone lose on average 3.5 pounds (lbs) per week or 14 lbs per month.

For one day a week: Basic rice diet to include 2 starches and two 2 at breakfast, lunch, and dinner

For five days a week: Lacto-vegetarian rice diet

• Breakfast: 1 starch, 1 non-fat dairy, and 1 fruit
• Lunch: 3 starches, 3 vegetables, and 1 fruit
• Dinner: 3 starches, 3 vegetables, and 1 fruit

For one day a week: Vegetarian plus rice diet (this includes protein and is 200 more calories than the lacto-vegetarian rice diet)

• Breakfast: 2 starches and one fruit
• Lunch: 3 starches, 3 vegetables, and 1 fruit
• Dinner: 3 starches, 3 proteins or 2 dairy, 3 vegetables, and 1 fruit

An example lunch for 5 days of the week is:

• 1 cup of cooked rice /beans or 1 ½ cups of any other cooked grain or pasta
• Half a cup of tomato sauce
• 2. 5 cups of spinach and mandarin orange salad with two tablespoons of balsamic dressing

Phase 3: Maintenance

This phase helps a person maintain their new weight. The authors provide guidelines for this phase but advise that once someone has achieved their target weight, they may wish to make some 200 calorie additions to include fish, healthy fats, such as nuts and avocado, or dairy products.

For 1 day a week: Basic rice diet to include 2 starches and 2 fruits at breakfast, lunch, and dinner

For 4 days a week: Lacto-vegetarian rice diet

• Breakfast: 1 starch, 1 non-fat dairy, and 1 fruit
• Lunch: 3 starches, 3 vegetables, and 1 fruit
• Dinner: 3 starches, 3 vegetables, and 1 fruit

For 2 days a week: Vegetarian-plus rice diet

• Breakfast: 2 starches and 1 fruit
• Lunch: 3 starches, 3 vegetables, and 1 fruit
• Dinner: 3 starches, 3 proteins or 2 dairy, 3 vegetables, and 1 fruit

An example vegetarian plus rice dinner for 2 days of the week is:

• crispy flounder
• 1 cup garlic red skin potatoes
• ½ cup southwestern corn
• 1 cup salad with balsamic dressing
• 1 cup creamed spinach
• 1 orange or 2 clementines

Kempner’s original diet used white rice. White rice is lower in potassium than brown rice, which is why doctors recommend it for people with renal failure, who were the target group for the original diet.

However, because white rice is low in the B vitamin thiamine, Kempner asked his patients to take a supplement.

In newer versions of the diet, people can choose either white or brown rice and other grains. However, brown rice is an unpolished whole grain and contains more B vitamins and fiber.

Additionally, some research indicates that compared to white rice, brown rice effectively lowers the glycemic response, which may help to balance blood sugar.

The rice diet may help some people effectively lose weight because of its fundamental calorie deficit, reduced fat, and whole foods.

Coupled with regular exercise and lifestyle strategies, such as mindfulness, journaling, and community support, the rice diet may help people change their habits and lead a healthier and more focused life.

Reducing sodium and saturated fats can also help people avoid high blood pressure and metabolic diseases, such as cardiovascular disease and obesity.

However, adhering strictly to the rice diet long-term may cause nutrient deficiencies, so people should be aware of this and plan a more balanced diet in the maintenance phase. Additionally, because people’s health and metabolism differ, what suits some people may not suit others.

Sources

Shimabukuro, M., et al. (2013). Effects of the brown rice diet on visceral obesity and endothelial function: the BRAVO study.

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/B1306CF7C95491898BAA977E0603F25B/S0007114513002432a.pdf/effects_of_the_brown_rice_diet_on_visceral_obesity_and_endothelial_function_the_bravo_study.pdf

The rice diet solution (2006).

https://books.google.co.uk/books?hl=en&lr=&id=eSs337bclSgC&oi=fnd&pg=PA3&dq=rice+diet+plan&ots=axhyqYBQMI&sig=wF3qhRflhOrWkx9xdURjpEXzrFU&redir_esc=y#v=onepage&q&f=false

menu for 7 days, pros and cons, results, reviews

Rice diet has gained popularity as one of the most effective. It allows you to lose up to 10 extra pounds per week. Let’s figure out how to achieve this result.

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Here are recommendations for the rice diet for 1, 3, 7, 9 and 14 days.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

The pros and cons of the rice diet

You can’t blindly follow strict dietary restrictions. No matter how useful the product is, our body needs different vitamins, minerals and other substances. Even a proper rice diet implies the absence of contraindications to such a menu.

Consult with a dietitian, endocrinologist and other specialists before starting. Perhaps they will recommend an additional examination, take tests. Or they will at least keep your regimen under control so that after the rice diet you do not need a special, restorative diet.

Pros

• Rice is a low-calorie food with good cleansing properties. It removes excess salt from the body, which retains fluid, which increases the load on the heart. Therefore, the rice diet, when used for a short time, works with the deposition of salts. Grains are highly satiating, but calories are limited, as are fat and protein intake.
• The cereal is gluten-free, making it safe for allergy sufferers. The main thing is that your strict rice diet does not last 40 days, otherwise the consequences will be sad.
• Brown long-grain rice is considered the most useful. It is processed the least, so the nutrients are preserved. This product contains the highest amount of fiber compared to other varieties. Thanks to it, an effective cleansing of the rice diet occurs – after all, it is fiber that cleanses the intestines and removes toxins.
• The product can be purchased at any store. The rice diet offers an affordable menu and easy-to-prepare meals. It will take a little time to cook.

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Cons

• Cereal removes not only salts from the body, but also potassium. If your diet involves only a rice side dish every day, it is better to add dried apricots, raisins, or preparations with this mineral. Just ask your doctor first.
• There are no proteins in rice, which means you will not get enough building material for your muscles. Let’s say a week passes, as the rice diet lasts, you lose muscle mass first of all, and fat is just starting to go away.
• Croup strengthens, and in order to avoid problems with the gastrointestinal tract, there should be enough liquid. Learn how to properly cook rice so that the bowels do not slow down, otherwise the rice diet will lead to constipation.
• Any food restriction affects mood, well-being and strength. It’s one thing not to overeat, and another thing is to deny yourself many familiar goodies. If your rice diet is aimed at losing 10 kg, be prepared to feel hungry at first.

Rice Diet Rules

We talked about the benefits of brown rice. In addition to it, long-grain steamed rice can also be suitable; among all varieties of white, it is the most dietary. Only on these types does the rice diet work and help to lose weight.

But round grain can no longer be attributed to dietary varieties, as it contains too much starch. However, brown is still number one, it saturates for a long time, because it is rich in slow carbohydrates.

No matter how you plan to lose weight on rice, here are a few rules to follow.

1. Drink enough water, but not at the same time as rice – let there be at least 30-60 minutes between them. This time is necessary for rice to show its beneficial properties. Water must be non-carbonated, mineral water is allowed and welcome. A rice diet can create a mineral deficiency.
2. Be sure to have breakfast, breakfast is your main meal. You can skip lunch or dinner, do not pay attention to snacks. But you need to have breakfast in any case, no matter how long the rice diet lasts.
3. Remove any sauces completely. Reduce salt to an absolute minimum, if you manage to completely abandon it, this will significantly increase the effectiveness of the diet. So the most effective is the rice diet without salt.

Let’s say a few words about supplements that some girls prefer. They believe that a little garlic in a dish, for example, does not prevent weight loss. Such a rice diet, plus soy sauce, of course, is more appetizing. But don’t expect results from her.

First of all, due to the savings of manufacturers on the correct technology for making sauces. Their quality suffers and we get a salty and not very useful product.

Rice fasting days

You can choose a rice diet or have a rice day once a week. In one day on brown rice, you can lose 1.5-2 kg. True, weight loss is achieved by removing excess fluid, and not by burning subcutaneous fat.

But if you make it a rule to regularly observe rice days, the result will not be long in coming. How to cook rice for a fasting day?

1. 3 days before fasting day, pour 100 g of rice with cold water.
2. Change the water every day to remove the starch from the cereal.
3. At the beginning of the rice day, cook rice without salt and oil.
4. Eat rice prepared in this way in equal small portions in 3-4 meals.
5. Drink plenty of water, green tea is also allowed.

Three Day Rice Diet

This diet is not much different from the rice day, except perhaps for the amount of food. The daily portion is 250 grams of dry rice that needs to be boiled.

After that, the three-day rice diet suggests dividing the cooked into 5 meals: breakfast, afternoon tea, lunch, snack and dinner. Drink water during breaks.

After such a diet, you can eat anything (better, of course, without fanaticism). But it is advisable to lean on foods rich in potassium, calcium and other minerals. A one-day cleanse does not cause the body to lose serious amounts of these nutrients. But a 3-day rice diet can already affect your health, because, as you remember, rice takes potassium. Food supplements with a high content of minerals are also suitable.

By the way, singer Polina Gagarina used a three-day mono-diet to lose weight after her first birth. She alternated chicken, rice and vegetables every other day, forgetting about flour, sweets and food after six o’clock in the evening. Also, Gagarina’s rice diet meant daily consumption of one and a half liters of water.

Rice diet for 7 days

Rice diet for weight loss and body cleansing allows you to lose up to 10 kg of excess weight per week. If you have weighed all the pros and cons and decided on it, we present the menu for the coming days.

7-day rice diet menu

The 7-day rice diet menu for weight loss includes many healthy foods in addition to rice. To avoid vitamin deficiencies, keep your diet varied.

Mushrooms, vegetables, unsweetened fruits, dried fruits, soups with vegetable or low-fat meat broths, lean meat (boiled, baked, steamed), lean fish, sour-milk products, preferably low-fat, without sugar are allowed. Nuts and cheese are acceptable in small quantities. The diet must contain foods rich in potassium.

Day 1

Breakfast: boiled rice, green apple.

Lunch: vegetable broth, rice, green tea

Dinner: rice with stewed mushrooms.

Day 2

Breakfast: boiled rice, fruit salad.

Lunch: rice with fish, salad of tomatoes, cucumbers and peppers.

Dinner: rice, walnuts, boiled vegetables.

Day 3

Breakfast: rice with dried fruits, orange.

Lunch: low-fat meat broth soup, rice with beans, vegetable salad.

Dinner: rice with boiled meat, kefir.

Day 4

Breakfast: rice, peach, kefir.

Lunch: fish soup without potatoes, rice with herbs, vegetable salad.

Dinner: rice with salmon, a slice of rye bread, a glass of yogurt.

Day 5

Breakfast: low-fat cottage cheese, fruit

Lunch: rice with codfish, whole grain cracker.

Dinner: rice with cauliflower.

Day 6

Breakfast: rice, pear.

Lunch: beetroot salad and a few walnuts.

Dinner: rice with broccoli.

Day 7

Breakfast: rice with honey, a slice of dark bread with low-fat cheese.

Lunch: vegetable soup, rice with chicken breast.

Dinner: rice with spinach, kefir.

2 Week Rice Diet

If you feel like you haven’t lost enough weight in 7 days, you can extend the rice diet for another week. The menu remains approximately the same – rice should be present in every or almost every meal. Supplement it with vegetables, unsweetened fruits, lean meat and fish, dairy products, herbs. Here are the recipes with which the rice diet will become more varied and tastier:

Rice stew

Ingredients: chicken breast, rice, water, herbs or carrots if desired, a little salt.

Preparation: Boil the chicken breast until almost done. Pour rice into the broth, at the same stage, you can add greens, grated carrots. A little salt, cook until the cereal is ready. Take out the breast, cut the meat from it and add it to the rice (if it seems to you that there is a lot of meat, you can leave part of the breast for the next meal). The finished dish is both dietary and very nutritious.

Rice with vegetables

Ingredients: rice, bell pepper (preferably several flowers), carrots, broccoli.

Preparation: boil rice and vegetables in different containers. Drain the rice, add chopped boiled vegetables to it (you can steam them), salt if necessary, mix, serve with fresh herbs. This dish is not only tasty and healthy, it also looks very beautiful due to colorful vegetables.

Rice diet for 9 days

We put this diet separately at the end, because its essence is very different from diets designed for one or two weeks. The nine-day rice diet is actually three mono-diets following each other and taking three days each.

Phase 1. Rice diet. 200-250 grams of dry rice, water, let’s say unsweetened green tea. Rice is boiled and divided into 5 meals.

Phase 2. Protein diet. Boiled chicken breast acts as protein – 800-900 grams per day, divided into the same 5 meals, do not forget about water.

Phase 3. Vegetable diet. Eat white cabbage, zucchini, cucumbers. Plus water and green tea.

On such a diet, you can lose up to 8-10 kg, but keep in mind that some of them will leave due to water, so they can easily return.

Video information about the rice diet:

Rice diet: reviews

The reviews say that if you follow the rice diet, the weight really goes away. However, most of it is excreted in the liquid. That is, the result of the diet is short-lived.

Losing weight is advised to follow a rice diet for quick weight loss before important events. It is also recommended to combine rice with foods that compensate for the lack of nutrients. In particular, yogurt, kefir, beans, spinach, seafood and fish, pumpkin, dried fruits.

Of course, this is true for diets that last more than three days. Otherwise, nutritional supplements will be required so as not to reduce the effectiveness of a short-term diet with extra calories.

If it is difficult for you to eat only this cereal, the buckwheat-rice diet (the name speaks for itself) can diversify the menu. After the end of the rice diet, you should not abuse high-calorie foods, otherwise the whole effect of eating rice may be lost.

Proper nutrition will help keep your figure and weight normal. And the races, when yesterday you drank only water, and today you snack on fried chicken, are unacceptable for the body.

There is a diet option where you need to eat 1 tablespoon of rice on an empty stomach instead of breakfast. You can’t drink. The next meal is in 4 hours. Such a rice diet lasts 45 days, they say that in the photo after such a regimen you will look perfect. Again, it is worth consulting with a specialist.

Rice diet is contraindicated for adolescents, pregnant women, lactating women and people with chronic diseases (they are shown Pevsner tables), such as diabetes, diseases of the gastrointestinal tract, cardiovascular diseases, impaired liver or kidney function.

Rice diet: menu, effectiveness, contraindications

Health

© Shutterstock

Author

Diana Fastovskaya

05 May 2021

She is considered one of the most effective in the short-term fight against excess weight. But, like any mono-diet, it has contraindications and side effects. We understand with an expert why rice is dangerous as a staple in the diet

The rice diet is a diet high in complex carbohydrates, low in fat and sodium. It was developed by Walter Kepmner, MD, physician at Duke University, in 1939 as a treatment for patients with high blood pressure and kidney disease [1]. It included severe dietary restrictions and hospitalization to monitor the condition of patients.

• The essence of the rice diet
• Benefits of rice
• Menu option for three days
• Why the rice diet is bad
• Expert commentary

The material was commented and checked by Stanislav Khan, endocrinologist, nutritionist at the Medswiss Zamoskvorechye clinic, author of the blog @doctor__khan

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The essence of the rice diet

Any diet that is not agreed with the attending physician can be detrimental to health, even if it is based on healthy foods. Before starting a diet, you should consult your doctor. Despite its name, this diet includes not only rice. The main principle of the diet is the restriction of salt and foods high in sodium and saturated fats.

Foods rich in fiber are used as a source of nutrients: fruits, vegetables, cereals, beans. They give the body a feeling of satiety. When following a rice diet, you need to limit calories. It is recommended to start at a low level of 800 calories[2] and then build up to 1200-1500 per day.

According to the book “The Rice Diet Cookbook” by cardiologist Robert Rosati and nutritionist Kitty Rosati, after which the rice diet became popular again, there are three phases to this diet. They contribute to the gradual acquisition of the skill of portion control, balanced nutrition and the ability to end up eating everything, but in moderation. The first phase involves eating grains and fruits once a week, followed by vegetables and beans.

© Shutterstock

Daily consumption:

• 1000 calories
• 500-1000 mg sodium
• 22 g fat
• 5.5 g saturated fat
• up to 100 mg cholesterol [3]

Weight loss occurs through reduced calories, sodium, sugar and protein intake.

The diet also involves keeping a food journal.

Benefits of rice

Rice is one of the most widely consumed cereals in the world [4]. Brown (unpeeled) rice brings great benefits to the body, as it undergoes minimal processing and retains many nutrients [5]. It contains fiber and antioxidants, minerals and trace elements: vitamins of group B, PP, phosphorus, magnesium. Also, this cereal is gluten-free, which allows you to include brown rice in the diet of people with celiac disease.

100 g of brown rice contains fewer calories and carbohydrates than the same amount of white rice and twice as much fiber. Brown rice has more vitamins and minerals than white rice, as well as more antioxidants and essential amino acids. It promotes healthy digestion, and due to its absorbent properties, it helps to remove excess water and salt, and gives a long feeling of satiety. Studies have shown that people who eat brown rice weigh less than those who don’t and also have a lower risk of weight gain [6].

10 healthiest cereals

Menu option for three days

Day 1

Breakfast: boiled rice, fruit (apple, orange)
Lunch: boiled rice with fish, vegetable salad/grilled vegetables
Dinner: boiled rice with a small portion of boiled meat, low-fat kefir

Day 2

Breakfast: boiled rice with raisins, fruits
Lunch: boiled rice, vegetable soup, optionally add chicken breast
Dinner: boiled rice, boiled cabbage

Day 3

Breakfast: boiled rice, fruit salad
Lunch: rice, greens, vegetable broth, vegetable salad
Dinner: rice porridge, low-fat kefir

© Shutterstock

Why the rice diet is bad

When deciding to stick to any diet, the first thing to do is to consult a doctor and find out its side effects. Rice is a food with low nutritional value, and when making it the basis of a mono-diet, you need to remember that the body will not receive the required number of calories per day.

What are mono-diets and why are they dangerous?

The rice diet does not contain the recommended amount of protein, which should be provided by eating a varied diet. This leads to constant fatigue, loss of muscle mass, brittle nails and hair, a constant feeling of hunger, and frequent infectious diseases.

Protein: functions, norms, features and sources

It is a mistake to assume that the rice diet promotes detoxification of the body, since there is no scientific evidence for this. Rice also leaches potassium, which is necessary for the proper functioning of the cardiovascular system. With excessive use of this cereal, the risk of malfunctions in the digestive tract, the appearance of constipation, and flatulence increases. The product is not recommended for diabetics, since rice contains carbohydrates that can provoke fluctuations in blood sugar [7].

When returning to a normal diet, the weight that has disappeared during the diet will inevitably return. In addition, any mono-diet forms unhealthy eating habits, worsens overall well-being, and leads to an imbalance of essential nutrients in the body.

Expert comment

Stanislav Khan, endocrinologist, nutritionist at the Medswiss Zamoskvorechye clinic, author of the blog @doctor__khan

Any mono-diet (be it rice, buckwheat, kefir) is unbalanced and irrational. Rice is indeed a useful product. It contains a sufficient amount of fiber, vitamins and minerals, but you can not go to extremes.

The rice diet has several disadvantages.

1. Such a principle of nutrition cannot have long-term prospects. Prolonged exposure to this diet can lead to adverse health effects, primarily due to imbalance.
2. With the dominance of one product, the consumption of proteins and fats decreases. This negatively affects the condition of muscle tissue. In addition, it is necessary to remember about the sufficient consumption of vegetables.