A detox diet is a short-term eating plan designed to cleanse your body by removing toxins, boosting metabolism, and improving overall health. These diets often involve fasting, drinking juices, or eating only specific whole foods. The 10-day brown rice detox diet is one such eating plan that has been embraced by many, some just following without understanding how it works.
Introduction
The body already detoxifies itself, with the liver, kidneys, and digestive system working 24/7 to filter out harmful substances. However, focusing on whole, unprocessed foods and eliminating excess sugar, alcohol, and refined carbs can have real benefits. A short-term detox can help transition away from processed foods and cravings.
What is the Brown Rice Diet?
Also known as a brown rice cleanse, the 7-day brown rice diet is founded on the popular 1970s macrobiotic diet principles and some sources state that it has Ayurvedic roots. Brown rice is the main component in this eating plan but not the sole one. Rice is a universal food, eaten by about 70% of people globally. The brown rice diet intends to cleanse your body without starving it. It works by helping you avoid certain substances such as alcohol and sugar but, at the same time, makes you feel nourished with mouth-watering meals.
Why is Brown Rice Preferred?
According to Harvard School of Public Health, brown rice is a whole grain made up of the outer grain kernel which contains the endosperm (starchy middle layer), bran (fiber-filled layer), and germ (nutrient-rich core) parts that offer both fiber and starch. On the other hand, white rice is highly processed and loses valuable nutrients during the refining process where its hull, bran, and germ are removed. A study published in the Journal of Food Science and Nutrition established that antioxidants in brown rice might be the reason behind the low prevalence of specific chronic illnesses in parts of the world where rice is the staple food. Whole-grain consumption may reduce coronary heart disease risk. The fiber, magnesium, and lignans in brown rice positively contribute to heart health. Also, components like gamma-oryzanol in the bran may enhance heart health by simultaneously lowering bad cholesterol and increasing good cholesterol. They are also said to reduce the risk of strokes and cancer. According to a study published in the Food Chemistry journal, brown rice has antioxidants Phenols and flavonoids. Brown rice is naturally gluten-free, therefore safe for people with intolerance or allergic to gluten.
How to Do the Brown Rice Diet?
Proponents of the brown rice diet believe that chronic diseases such as cancer are caused by eating too much unhealthy, processed foods, and less of whole foods.
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What to Eat
- Brown Rice: Prepare by rinsing it in cold water until it runs clear to remove dust and excess starch. Some people prefer soaking rice to reduce stickiness and cooking time. For every cup of the rice, boil 2 to 2¼ cups of water. When the water boils, add the rice and stir, then reduce heat for 45-60 minutes, or less depending on the type of rice. Cover the pot and do not stir while cooking. When you remove the cooked rice from heat, let it steam in the covered pot for 10 minutes.
- Fruits: All types of whole fruits are allowed apart from the ones listed in the avoid list. Eat the fruits raw after thoroughly washing them.
- Condiments: Herbs and spices should not contain salt or MSG.
- Healthy Fats: Such as olive oil and flaxseed oil. Note that flaxseed oil must be refrigerated and used within three weeks after opening it.
- Vegetables: Including sea veggies such as seaweed, kelp, and nori. Wash the veggies and eat them raw, baked, or steamed.
- Springwater and Drinks: Such as herbal teas, freshly made vegetable and fruit juices - preferably freshly made. Dilute juices half with water.
Other foods that you can take include eggs, free-range chicken, tofu, wild fish, legumes such as chickpeas and lentils, beans, rice cakes, almonds, hummus, and tempeh. The quality of what you eat matters.
Foods to Avoid
According to DETOX.org, brown rice diet is a detox and weight loss plan which permits brown rice as the only starch to be eaten. Fresh fruits and vegetables can be consumed.
Example Meal Plan
- Breakfast: Begin the day with 1 glass of warm lemon water. Prepare this by squeezing ½ a lemon in 12 ounces of boiling water and some cold water to make it drinkable. Alternatively, you can let the hot mixture cool until lukewarm before drinking. 4 oz.
- Lunch: Brown rice can be taken at any time of the day by adding it to any healthy meal.
- Dinner: Brown rice can be taken at any time of the day by adding it to any healthy meal.
Benefits of the Brown Rice Diet
- Weight Loss: Multiple studies confirm that brown rice on low carb diet is enriched with essential nutrients and is also low in calories, making it the best substitute for white rice when on a weight loss journey. Also, consuming brown rice in place of white reduces belly fat.
- Digestive Health: The fiber in brown rice makes it easy to digest, cleanses the body, and eases bowel movements. A study published in the British Journal of Nutrition established that switching to brown rice may help get rid of the dangerous visceral fat in your abdomen.
- Heart Health: The fiber, magnesium, and lignans in brown rice positively contribute to heart health. Also, components like gamma-oryzanol in the bran may enhance heart health.
- Antioxidants: According to a study published in the Food Chemistry journal, brown rice has antioxidants Phenols and flavonoids.
- Hypoallergenic: Brown rice is naturally gluten-free, therefore, safe for people with intolerance or allergic to gluten. Rice contains arsenic which may increase the risk of cancer, asthma, diabetes, and other diseases.
Risks and Disadvantages of the Brown Rice Diet
- Nutrient Deficiencies: It lacks nutrients such as Vitamin D, vitamin B12, and calcium.
- Arsenic Content: Rice contains arsenic which may increase the risk of cancer, asthma, diabetes, and other diseases.
Brown Rice and Other Diets
Brown Rice and Eggs
With all the benefits of brown rice above, combining it with eggs results in a healthier meal.
Brown Rice and Quinoa
In as much as quinoa is not a grain but a seed, it is a great gluten-free substitute for brown rice.
Brown Rice and the Slow Carb Diet
The slow carb diet by Timothy Ferriss is a low-glycemic eating plan involving the intake of the 5 main groups of food (animal protein, fats, vegetables, legumes, and spices) whereby very-low carb meals are eaten 4 times a day for six days of the week with the intention of increasing the body’s ability to break down fat for energy and reduce overall fat stores. There is scarce information on why brown rice is not allowed on a slow carb diet, but according to answers on Reddit, the glycemic Index of brown rice is around 55, while that of black beans is (31) (13). For this reason, brown rice may spike insulin levels, while the black beans will release slower and keep your insulin on an even keel, possibly making black beans a healthier alternative (33). Also, amylopectin found in black rice starch is much easier to break down causing higher insulin responses and may lead to insulin resistance if consumed in high quantities for long. Legumes have less amylopectin.
Read also: Chicken and Brown Rice: A Healthy Choice
Rice Fasting (Ohsawa Diet #7)
Rice fasting in particular gained its fame when George Ohsawa brought his philosophy of Macrobiotics to the West. The rice diet refers to his most strict diet and its called #7. In its simplest form, Ohsawa Diet #7 consists of only brown rice and water. In short: rice-fasting detoxifies body and mind; boosts metabolism; improves brain function; improves immunity; slows down aging; reduces chances of cancer, heart disease and diabetes and brings peace of mind. It balances your energy system; sharpens your senses; makes your skin glow and brings happiness.
The Rice Diet
The Rice Diet is a short-term eating plan that’s low in calories, fat, salt, and protein, but high in carbs. It was first created to help treat high blood pressure and kidney disease, but some people now try it for quick weight loss. The Rice Diet now includes a variety of whole foods. The plan promises to help you shed pounds and “cleanse and detox” your body while keeping you satisfied with nutrient-dense meals and controlled portions. The Rice Diet is a low-fat, low-salt diet. Because sodium is an appetite stimulant, cutting back curbs your hunger. You’ll also fill up on high-fiber foods, so you’ll feel satisfied with fewer calories, say the authors. The plan also recommends exercise, keeping a food journal, and meditation to help achieve balance and manage stress. As the book says, “it’s a physical, emotional, and spiritual program that will change the way you live.”
Potential Side Effects
You may feel fatigued and have headaches as you begin the brown rice diet. You may also feel hungrier than normal with cravings.
Is the Brown Rice Diet Sustainable?
Strict diets tend to be better short-term fixes. Following The Rice Diet Solution will definitely result in weight loss due to the very low calories allowed, but it may also take away some of the pleasure of eating, with all the strict rules and limited food choices.
Read also: Brown Rice and Weight Management