How does the rice diet promote weight loss. What are the key principles of the rice diet. Is the rice diet safe and effective for everyone. What foods are allowed on the rice diet. How can you incorporate the rice diet into your lifestyle.

The Origins and Evolution of the Rice Diet

The rice diet, a high-carbohydrate, low-fat, and low-protein dietary approach, was originally developed in the 1940s by Walter Kempner, a research scientist at Duke University. Initially, Kempner’s goal was not weight loss but rather to treat malignant hypertension and renal failure. His theory posited that altering a person’s diet and lifestyle could reduce the workload on the kidneys and potentially save lives.

A 2014 article in Hypertension revisiting the rice diet suggests that Kempner’s approach revolutionized the treatment of hypertension, obesity, and various other disorders. In Kempner’s original cohort, 107 out of 192 participants experienced significant improvements in blood pressure. Many also saw reductions in heart size, retinopathy, and serum cholesterol levels.

The diet gained renewed popularity in 2006 with the publication of “The Rice Diet Solution” by Kitty and Robert Rosati, which adapted Kempner’s original guidelines for modern weight loss purposes.

Key Principles and Nutritional Composition of the Rice Diet

The rice diet is characterized by its unique macronutrient composition and sodium restriction:

• 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
• High in complex carbohydrates

This composition stands in stark contrast to the typical American diet, which generally consists of about 25% protein, 25% fat, and 50% carbohydrates.

Why is the rice diet effective for weight loss?

The Rice Diet Solution outlines several reasons for the diet’s effectiveness in promoting weight loss:

1. Salt restriction: As an appetite stimulant, limiting salt intake can lead to reduced water weight and overall calorie consumption.
2. Fiber-rich carbohydrates: The diet emphasizes complex carbohydrates, which help keep individuals feeling full.
3. Low-calorie food choices: The diet consists primarily of low-calorie options, making it easier to maintain a calorie deficit.
4. Reduced saturated fats: By limiting saturated fats, the diet may contribute to improved cardiovascular health.

Implementing the Rice Diet: A Holistic Approach

The Rice Diet Solution emphasizes that successful implementation of the diet extends beyond just food choices. The authors recommend four additional key strategies:

• Mindful eating: Developing an understanding of nutritional content and practicing conscious consumption.
• Relaxation techniques: Incorporating activities such as conscious breathing, tai chi, or journaling to manage stress.
• Regular exercise: Integrating physical activity into daily routines to support overall health and weight loss efforts.
• Community support: Seeking support through relationships and communities to maintain motivation and accountability.

How can mindful eating contribute to the success of the rice diet?

Mindful eating can enhance the effectiveness of the rice diet by promoting awareness of portion sizes, nutritional content, and eating habits. This practice can help individuals make more informed food choices, recognize hunger and fullness cues, and develop a healthier relationship with food. By combining mindful eating with the rice diet’s nutritional principles, individuals may find it easier to adhere to the diet and achieve their weight loss goals.

Potential Benefits and Health Improvements

The rice diet may offer several health benefits beyond weight loss:

• Improved blood pressure control
• Reduced heart size in cases of cardiac enlargement
• Improvement in retinopathy
• Lowered serum cholesterol levels
• Enhanced mental clarity and energy levels

These benefits are primarily attributed to the diet’s low sodium content, reduced saturated fat intake, and emphasis on whole, unprocessed foods. The calorie deficit created by the diet also contributes to weight loss, which can have cascading positive effects on overall health.

Can the rice diet help manage hypertension?

Yes, the rice diet has shown promise in managing hypertension. The diet’s extremely low sodium content, combined with its emphasis on whole grains and fruits, can contribute to reduced blood pressure. Kempner’s original studies demonstrated significant improvements in blood pressure among participants with malignant hypertension. However, it’s crucial to consult with a healthcare provider before using the rice diet to manage hypertension, especially if you’re currently on medication.

Potential Risks and Considerations

While the rice diet may offer benefits for some individuals, it’s important to consider potential risks and limitations:

• Nutritional deficiencies: The low protein and fat content may lead to deficiencies in essential nutrients, including amino acids and healthy fats.
• Muscle mass loss: Insufficient protein intake could result in loss of muscle mass, especially if not combined with appropriate exercise.
• Difficulty in adherence: The restrictive nature of the diet may make it challenging to follow long-term or when dining out.
• Medication interactions: People taking medications for diabetes, high blood pressure, or congestive heart failure should consult their doctor before starting the diet, as medication dosages may need adjustment.

Certain groups should avoid the rice diet altogether, including those who have had surgery on their colon, ureteral diversion procedures, or impaired kidney function. It’s crucial to listen to your body and consult a healthcare provider if you experience dizziness or feel unwell while following the diet.

Is the rice diet suitable for everyone?

No, the rice diet is not suitable for everyone. While it may be beneficial for some individuals, particularly those with hypertension or obesity, its restrictive nature and potential for nutritional deficiencies make it unsuitable for many people. Pregnant women, growing children, athletes, and individuals with certain medical conditions should avoid this diet or consult a healthcare provider before attempting it. It’s essential to consider individual nutritional needs and health status when deciding whether to follow the rice diet.

Adapting the Rice Diet for Modern Lifestyles

The Rice Diet Solution, published in 2006, aimed to adapt Kempner’s original guidelines for contemporary weight loss purposes. While maintaining the core principles of low sodium, low fat, and high complex carbohydrates, the modern version of the diet offers more flexibility and variety in food choices.

Some key adaptations include:

• Increased variety of whole grains beyond just rice
• Incorporation of lean proteins in moderate amounts
• Emphasis on plant-based meals
• Inclusion of healthy fats in small quantities
• Focus on mindful eating and lifestyle changes

How can you incorporate rice diet principles into a balanced lifestyle?

While following the strict rice diet may not be suitable or necessary for everyone, incorporating some of its principles can contribute to a healthier lifestyle:

1. Reduce sodium intake by limiting processed foods and adding less salt to meals
2. Increase consumption of whole grains and complex carbohydrates
3. Emphasize fruits and vegetables in your diet
4. Practice mindful eating and portion control
5. Incorporate regular physical activity
6. Manage stress through relaxation techniques

By adopting these principles in moderation, individuals can potentially improve their overall health and manage weight without adhering to the strict guidelines of the original rice diet.

Rice Diet Recipes and Meal Planning

While the rice diet may seem restrictive, there are numerous ways to create satisfying and nutritious meals within its guidelines. Here are some recipe ideas and meal planning tips:

Breakfast Options:

• Brown rice porridge with fresh berries and a sprinkle of cinnamon
• Whole grain toast with mashed avocado and sliced tomatoes
• Fruit smoothie bowl topped with rolled oats and sliced banana

Lunch Ideas:

• Mixed vegetable and brown rice stir-fry with low-sodium soy sauce
• Lentil and vegetable soup with a side of whole grain crackers
• Quinoa salad with chopped vegetables and a light vinaigrette dressing

Dinner Suggestions:

• Baked sweet potato topped with black beans and steamed broccoli
• Grilled vegetable and tofu skewers served over brown rice
• Whole wheat pasta primavera with a variety of sautéed vegetables

How can you ensure adequate nutrition while following the rice diet?

To maintain nutritional balance while following the rice diet, consider these strategies:

1. Vary your grain choices: Incorporate a variety of whole grains such as quinoa, barley, and oats, not just rice.
2. Focus on nutrient-dense vegetables: Choose a colorful array of vegetables to ensure a wide range of vitamins and minerals.
3. Include plant-based proteins: Incorporate legumes, tofu, and tempeh to boost protein intake.
4. Consider supplementation: Consult with a healthcare provider about potential needs for vitamin B12, omega-3, and other supplements, especially for vegans and vegetarians.
5. Stay hydrated: While fluid intake may be restricted, ensure you’re drinking enough water to support bodily functions.

Remember, it’s crucial to listen to your body and work with a healthcare provider or registered dietitian to ensure your nutritional needs are met while following any restrictive diet.

Long-term Sustainability and Lifestyle Integration

While the rice diet may lead to rapid initial weight loss, it’s essential to consider its long-term sustainability and how it can be integrated into a balanced lifestyle. Here are some factors to consider:

Gradual Transition:

Instead of abruptly switching to the rice diet, consider gradually incorporating its principles into your current eating habits. This approach may be more sustainable and less likely to result in rebound weight gain.

Balanced Approach:

While the original rice diet was extremely low in protein and fat, a more balanced approach that includes moderate amounts of lean proteins and healthy fats may be more sustainable and nutritionally complete.

Mindful Eating Practices:

Incorporate the mindful eating principles emphasized in The Rice Diet Solution into your daily life. This can help you develop a healthier relationship with food, regardless of the specific diet you follow.

Regular Physical Activity:

Combine the dietary principles of the rice diet with a regular exercise routine. This can help maintain muscle mass, boost metabolism, and improve overall health outcomes.

Stress Management:

Integrate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily routine. These practices can support your weight loss efforts and overall well-being.

Can the principles of the rice diet be maintained long-term?

While the strict version of the rice diet may be challenging to maintain long-term, many of its core principles can be incorporated into a sustainable lifestyle:

• Emphasizing whole, unprocessed foods
• Reducing sodium intake
• Increasing consumption of fruits, vegetables, and whole grains
• Practicing mindful eating
• Engaging in regular physical activity
• Managing stress through relaxation techniques

By adopting these principles in a more flexible manner, individuals can create a sustainable, health-promoting lifestyle that doesn’t feel overly restrictive. It’s important to find a balance that works for your individual needs, preferences, and health goals.

The Role of Medical Supervision and Personalized Approach

Given the restrictive nature of the rice diet, medical supervision and a personalized approach are crucial for safety and efficacy. Here’s why professional guidance is important:

Medical Evaluation:

Before starting the rice diet, it’s essential to undergo a comprehensive medical evaluation. This can help identify any underlying health conditions that may be affected by the diet or contraindicate its use.

Medication Adjustments:

For individuals taking medications for conditions such as diabetes, hypertension, or heart disease, the rice diet may necessitate dosage adjustments. Close monitoring by a healthcare provider is crucial to ensure medication efficacy and prevent adverse effects.

Nutritional Monitoring:

A registered dietitian can help ensure that nutritional needs are met while following the rice diet. They can recommend appropriate supplements if necessary and help create a meal plan that adheres to the diet’s principles while maximizing nutrient intake.

Personalized Modifications:

Not everyone will respond to the rice diet in the same way. A healthcare provider can help tailor the diet to individual needs, taking into account factors such as age, gender, activity level, and specific health conditions.

Progress Tracking:

Regular check-ins with a healthcare provider can help track progress, monitor for any adverse effects, and make necessary adjustments to the diet plan.

How can medical supervision enhance the safety and effectiveness of the rice diet?

Medical supervision can significantly enhance the safety and effectiveness of the rice diet in several ways:

1. Risk Assessment: Healthcare providers can evaluate individual risk factors and determine if the rice diet is appropriate.
2. Customization: The diet can be tailored to meet individual nutritional needs and health goals.
3. Monitoring: Regular check-ups can help detect and address any nutritional deficiencies or health issues that may arise.
4. Medication Management: For those on medications, dosages can be adjusted as needed in response to dietary changes.
5. Education: Healthcare providers can offer guidance on proper implementation of the diet and address any concerns or questions.
6. Long-term Planning: Medical supervision can help develop a sustainable long-term plan for maintaining health benefits after the initial diet phase.

Remember, while the rice diet may offer potential benefits, it’s not a one-size-fits-all solution. Working with healthcare professionals can help ensure that your approach to weight loss and health improvement is safe, effective, and tailored to your individual needs.

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

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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weight loss

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Diet for weight loss

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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.

menu for 3 days, results and feedback from nutritionists

In 1939, a German scientist Walter Kempner developed a new type of diet, which he called the rice diet. The specialist studied the influence of various food groups on certain diseases and came to the conclusion that patients who include rice-based dishes in their diet are much less likely to experience diabetes, obesity and hypertension ¹ .

The basis of the rice diet, as the name implies, is rice. The most nutritious and useful modern nutritionists call brown, unpolished rice (brown or brown) ² . During processing, it preserves the integrity of the grain shell, thereby retaining nutrients and nutritional value in the final product ² . And long-grain rice, which is commonly used for side dishes, is a champion in fiber content.

Of course, you can’t last long on rice alone, so other types of foods are allowed during the diet. The main thing is to limit protein and fats in the diet.

Benefits of the Rice Diet

Rice is a nutrient rich cereal that contains B vitamins, calcium, potassium, phosphorus, magnesium, zinc and selenium. Rice is also able to remove excess fluid from the body and prevents the accumulation of salts. This can be useful not only for those who seek to lose weight, but also for people with gout, arterial hypertension, salt deposits in the joints and cartilage.

Rice also contains a small amount of fiber, which normalizes digestion processes, helps the body remove toxins and cleanse the intestines, thereby starting metabolism and improving general condition.

Another advantage of eating rice is that it does not contain gluten, a vegetable protein. Therefore, rice can become the basis of the diet for people suffering from celiac disease (its intolerance).

Cons of the rice diet

Despite the above advantages of the rice diet, this type of mono-nutrition has several significant disadvantages:

• rice promotes the removal of waste and toxins, but at the same time the body loses potassium salts necessary for the health of blood vessels, capillaries and brain activity;
• due to the fact that there are few calories in rice, a person constantly feels hungry. Against this background, dizziness, nausea, hand tremors and weakness may appear;
• lack of proteins in cereal often leads to wasting of muscles and bones;
• Long-term adherence to the rice diet leads to indigestion and constipation.

Contraindications to the rice diet

The rice diet should not be used by children and adolescents, because due to a deficiency of microelements and vitamins, the growth of the skeleton can drastically slow down. And this is fraught with the development of diseases of the musculoskeletal system.

Pregnant and lactating women should also avoid the rice diet even for a short period. During the period of bearing a child and lactation, the female body is most vulnerable to diseases and needs more vitamin support. A mono-diet is not able to provide it with all the necessary nutrients, trace elements and minerals.

Also, a rice-based diet should not be used in people with a history of chronic diseases, especially those related to the gastrointestinal tract. For this category of patients, doctors develop specialized therapeutic nutrition, which must be followed.

3 day menu for the rice diet

Nutritionists do not recommend practicing the rice diet on an ongoing basis. This type of nutrition can be used to unload the body (literally for 1-3 days), while maintaining the water and mineral balance throughout the day. We have compiled an approximate menu for 3 days, which will help you eat tasty and varied, while observing the basic principles of the rice diet.

Day 1

Breakfast: boiled brown rice with herbs, seasoned with olive oil, a sandwich with whole grain flour bread and low-fat cheese, compote of berries and dried fruits.
Second breakfast : rice pudding with berries and chia seeds.
Lunch : soup with potatoes, carrots, boiled brown rice and chicken fillet, whole grain bread.
Afternoon snack : Vegetarian pilaf with long grain rice, raisins and turmeric.
Dinner : steamed rice with steamed vegetables, low-fat kefir.

Day 2

Breakfast: rice porridge on the water with dried fruits and coconut milk, toast with dried bread and a slice of cheese.
Second breakfast: snack of boiled brown rice, tangerine and red apple dressed with natural yoghurt.
Lunch: steamed rice with vegetable oil and vegetables, baked pollock.
Snack: fruit salad with rice dressed with yogurt .
Dinner: cabbage rolls with cabbage, rice and veal, low-fat kefir.

Day 3

Breakfast : steamed rice with honey and green apple with low-fat cottage cheese, berry juice.
Second breakfast : broth with vegetables and brown rice.
Lunch : rice soup with mushrooms, potatoes, vegetables, rice and fresh vegetable salad dressed with vegetable oil.
Afternoon snack : boiled white rice with green peas and corn.
Dinner : Baked rice with broccoli dressed with olive oil.

Results

People who promote the rice diet, and those who have already tried it in action, assure that in 8 days you can easily get rid of 4-6 kg of excess weight. Due to the cleansing properties of rice (especially brown), the body is also freed from toxins, excess salt and fluid. Fiber, contained in rice dishes, improves digestion and metabolic processes.

And if during the week you include only rice prepared in various ways in the diet, and exclude vegetables, herbs and fruits from dishes, then as a result you can lose up to 10 kg. But this method of nutrition, as well as the rice diet in general, is not supported by modern doctors and is called extremely dangerous to health.

Nutritionists claim that weight loss on a rice diet is actually deceptive. Losing extra pounds is not due to getting rid of fat, but due to the removal of excess fluid and salts from the body. After returning to the usual diet, the lost kilograms will return very quickly. In addition, doctors do not recommend practicing the rice diet, not only because of low efficiency and short-term results, but also because of the negative impact on the gastrointestinal tract and digestive system.

Nutritionist Reviews

– The rice diet, like most other diets, can be used in the short term for quick results. However, it should be noted that weight loss on a rice diet occurs mainly due to the removal of excess fluid from the body. Together with the liquid, rice removes toxins from the body. That is why rice is included in the diet of patients with food poisoning and intoxication, – notes dietitian Elena Solomatina .

– The rice diet, like any other mono-diet, can only be followed for a few days. This is acceptable for a relatively healthy person with the goal of losing 2-3 kg before an important event in life, such as a wedding. At the same time, it is important to understand that the effect of the rice diet is short-term, and when you return to your usual diet, kilograms will reappear, says endocrinologist Anastasia Popkova .

Popular questions and answers

Endocrinologist Anastasia Popkova answers the most popular questions of our readers about the rice diet, its advantages and disadvantages.