The rice diet is one of the many plans created to help people fight obesity and start healthy living.
Studies revealed that a large percentage of the adult population worldwide is obese (1). Lack of physical activity and improper diet is the culprit of this health condition.
This diet plan claims to improve poor lifestyles and control unhealthy weight gain. If you’re struggling to find the best way to lose weight, you must study and try the Rice diet plan.
What is Rice Diet Plan?
The central concept of the Rice diet plan is to reduce the intake of calories, fat, sugar, and salt. It is based on clinical experimentation in which diabetes and hypertension patients were given a rice diet.
Walter Kempner, a medical researcher, first developed the Rice Diet. It has been used to treat obesity but also diabetes, hypertension, and heart disease.
This diet plan aims to take a maximum of 1200 calories each day. But, this is a low level of calories, so you must consult your doctor first before starting it.
7 Day Rice Diet Plan
The Rice Diet is an aggressive and restrictive weight loss plan and aims for healthy living. Processed foods and those with a higher fat, salt, and sugar content are strictly prohibited.
Aside from calories, it also limits protein intake. Hence, you should know the foods that you should consume, including the following:
- Low sodium beans
- Fat-free dairy products
- Brown Rice or quinoa rice
- Selected fruits and greens
- Lean proteins
The 7-Day Rice diet plan menu is categorized into three phases, each to prepare your body for the next phase. Every phase has a particular purpose. Here are the rice diet menu examples:
The first stage, called a pseudo-detox phase, helps an individual transition from a regular to a restricted diet. It typically lasts two weeks and allows 800-1,000 calorie intake daily.
- On the first day, you must integrate two approved fruits and starches for all three meals.
- For the remaining days, you’ll follow the Lacto Vegetarian Rice Diet. This involves one serving of fruit, starch, and non-fat dairy every breakfast. On the other hand, three servings of vegetables and starches and one serving of fruit every meal during lunch and dinner.
This phase is focused on weight loss. The second stage’s duration depends on the dieter’s weight goals. If you want to lose more weight, you must extend the second phase.
- During day one, you’ll follow the Basic Rice diet. You must follow the Lacto Vegetarian Diet for the next five days.
- The diet has an individual menu for every meal. For breakfast, you can eat one fruit and two servings of starch. You can take three servings each of vegetables and starches and one fruit during lunch. For dinner, three servings of vegetables and starches and one fruit. You can also choose either two servings of non-fat dairy or three servings of lean protein.
This is the final stage of the Rice Diet plan, which requires the dieter to add about 200 calories every week. The weekly diet plan would be as follows:
- On the first day, you need to follow the Basic Rice Diet.
- For the next four days of the third phase, the dieter should follow the Lacto Vegetarian Rice Diet.
- The remaining two days will be completed following the Vegetarian Plus Rice Diet.
The Rice Diet lacks vitamins, minerals, calories, and protein, making it more effective for weight loss. The creators of this diet have updated the plan by integrating calcium supplements and multivitamins. But, this is a low-calorie diet, so it is essential to seek medical advice before starting it.
Rice Diet Recipes
Aside from knowing the menu plan for the three phases of the Rice Diet, it’s also essential for a dieter to know the Rice diet recipes that you can do on your own.
The main ingredient is brown Rice or quinoa rice, along with the other food items recommended by the creators of the Rice Diet. To help you cook your rice recipe, try to consider these:
- 1 cup brown Rice, cooked
- 4 tbsp. onions, chopped
- 2 tbsp. parsley, chopped
- Two cloves of garlic, minced
- 1 tsp. Paprika
- ½ tsp. savory, dried
- One chicken bouillon cube
Heat garlic, onion, and Rice for a few minutes under low heat. Stir in the rest of the ingredients and steam for several minutes.
- 2 cups rice, cooked
- ½ cup fresh tomatoes
- ½ cup chicken, cooked and diced
- Chicken stock
Combine the Rice, chicken, and tomatoes, and add enough stock to moisten the ingredients. Cook them for five minutes, and use cayenne for seasoning.
- 4 cups brown Rice, cooked
- ¼ cup onions, chopped
- ¼ cup ham, diced
- ¼ cup mushroom, cooked and chopped
- 1 ½ tbsp. vegetable oil
Saute’ the brown Rice in vegetable oil for a few minutes. Add the remaining ingredients and continue cooking until the fried Rice is well done.
As you notice, the rice recipes are straightforward to prepare, not to mention the availability of the ingredients. Those recipes have the right proportion of fats, carbohydrates, and protein.
Likewise, the potassium and sodium content is well-balanced. Most ingredients are fiber and vitamin-rich; that’s why you can ensure that your body can benefit from the nutrients needed.
How Does the Rice Diet Work?
The Rice Diet works for weight loss by creating a calorie deficit by restricting high-fat and high-sodium foods and emphasizing low-fat, low-calorie foods such as brown Rice, fruits, vegetables, lean protein, and low-fat dairy products.
The Rice Diet’s emphasis on brown Rice as a source of carbohydrates provides a source of complex carbohydrates and fiber, which can help keep you feeling full and satisfied, leading to reduced calorie intake and weight loss. Additionally, restricting processed foods, sugar, and saturated fats can help lower calorie intake and contribute to weight loss.
Benefits of the Rice Diet
The Rice Diet has several potential health benefits, including:
- Weight loss: The Rice Diet can lead to weight loss by creating a calorie deficit by restricting high-fat and high-sodium foods and emphasizing low-fat, low-calorie foods such as brown Rice, fruits, vegetables, lean protein, and low-fat dairy products.
- Improved heart health: The Rice Diet’s low-fat, low-sodium approach may help reduce the risk of heart disease by lowering blood pressure and cholesterol levels.
- Improved glycemic control: The Rice Diet’s emphasis on brown Rice as a source of carbohydrates can help improve glycemic control, which may benefit people with diabetes.
- Improved kidney function: The Rice Diet’s low-sodium approach may help improve kidney function in people with kidney disease.
- Better digestion: The Rice Diet’s emphasis on fiber-rich brown Rice and fruits and vegetables may improve digestive health and reduce the risk of constipation.
Rice Diet Results
Like any other diet plan, the Rice Diet claims to be effective in losing weight. Rice is high in fiber, offering many health benefits, such as reducing the risk of heart disease and blood cholesterol. It can also improve regular bowel function and other intestinal issues.
Following the Rice, diet can help you lose weight as it curbs food cravings. The Rice will make you feel satiated for a longer time.
This diet plan can provide short-term sound effects for some people. But, since it limits calorie and protein intake, most people may only be able to sustain it for a short time.
The Rice Diet results vary from one person to another. Men can lose more pounds than women during the first month of following the plan.
Another possible result is that it can detoxify your body, making it free from toxins. Likewise, it also makes your skin glowing and healthy.
If you want to achieve the best possible results, you should integrate exercise while taking the Rice Diet plan. It would be best if you also abode by the rules and food choices.
FAQ about Rice Diet
What can I eat on the Rice Diet?
The Rice Diet includes brown Rice as the primary source of carbohydrates, along with small portions of fruits and vegetables, lean protein, and low-fat dairy products. Processed foods, sugar, and saturated fats are typically limited or eliminated from the Rice Diet.
How much Rice should I eat on the Rice Diet?
The amount of Rice you should consume on the Rice Diet will depend on your individual caloric needs and weight loss goals. As a general guideline, the Rice Diet recommends eating 3-4 brown Rice daily.
Is the Rice Diet safe for long-term use?
The Rice Diet is safe for short-term use, but relying solely on Rice as a source of nutrition can lead to nutritional deficiencies and may not be sustainable in the long term. It’s essential to consult a healthcare professional or a registered dietitian before starting the Rice Diet to ensure it’s safe and appropriate for your individual health needs.
Are there any side effects of the Rice Diet?
The Rice Diet can cause constipation and lead to a deficiency in essential nutrients, including vitamins, minerals, and healthy fats. Additionally, rapidly losing weight on a low-calorie diet can cause side effects such as fatigue, headaches, and muscle weakness.
Can I expect rapid weight loss on the Rice Diet?
Rapid weight loss is possible on the Rice Diet, but it’s important to remember that weight loss is a gradual process and requires a balanced approach to diet and physical activity. Rapid weight loss is typically not sustainable and can adversely affect health. Consult a healthcare professional or a registered dietitian for personalized recommendations based on your health status and goals.
Is it ok to eat Rice every day?
Eating Rice every day can be part of a balanced diet if you choose nutrient-dense foods to accompany it. Rice is a staple food for many people worldwide and can be a good source of carbohydrates, fiber, and essential vitamins and minerals.
However, consuming large amounts of Rice daily, primarily white Rice, can contribute to a high glycemic index diet, which may increase the risk of developing health problems such as diabetes and heart disease. Additionally, relying solely on Rice as a source of nutrition can lead to nutritional deficiencies and may not be sustainable in the long term.
It’s recommended to incorporate a variety of nutrient-dense foods in your diet, such as fruits, vegetables, lean protein, and healthy fats, and to choose brown Rice or other whole-grain varieties of Rice instead of white Rice. It’s also important to keep portion sizes in check, as consuming too much of any food can lead to weight gain.
Finally, it’s essential to keep in mind that weight loss is a gradual process and requires a balanced approach to diet and physical activity. Rapid weight loss is typically not sustainable and can negatively affect health. The Rice Diet may not be appropriate for everyone. Consult a healthcare professional or a registered dietitian for personalized recommendations based on your health status and goals.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.