The Rice Diet is a highly restrictive eating plan characterized by its low fat, low protein, low sodium, and high carbohydrate content. Originally developed in the 1940s by Walter Kempner to address malignant hypertension and kidney failure, it has since been adapted as a weight loss method. While the Rice Diet can create a calorie deficit, leading to weight loss, it also carries potential risks and nutritional deficiencies.
Historical Context and Evolution
Walter Kempner created the rice diet in the 1940s to treat specific medical conditions that, at the time, had few treatment options. In his initial study, the rice diet led to significant improvements in blood pressure for 107 out of 192 participants. Many participants also experienced a reduction in heart size, retinopathy, and serum cholesterol levels. It is important to remember that at the time, people with malignant hypertension usually had a life expectancy of around 6 months, and there were no drugs for managing the disease, as there are now.
In 1975, Kempner and other researchers tested the diet in combination with exercise as a treatment for obesity in 106 people. All participants lost at least 45 kilograms (99 pounds) over the duration of the study. However, the study did not follow the participants to determine if the weight loss was sustainable once the study was over.
Kitty and Robert Rosati popularized the diet as a weight loss method in 2006 with their book, The Rice Diet Solution. This newer version of the diet involves a calorie deficit, exercise, and other lifestyle changes. However, there are no studies evaluating if the newer version of the rice diet in The Rice Diet Solution is a safe or effective weight loss method.
How the Rice Diet Works
The rice diet leads to weight loss because it creates a calorie deficit, which is what leads the body to begin using stored fat as fuel. The rice diet is also low in sodium and saturated fat. The Rice Diet Solution recommends adopting other lifestyle changes, such as practicing mindful eating, relaxation, exercise, and social connection.
Read also: The Coffee Loophole
Guidelines and Phases
The guidelines for the rice diet differ slightly between Kempner's original version and the Rosati's adapted version.
Kempner's Original Rice Diet
Kempner's original rice diet consisted almost entirely of fruit and rice, totalling 2,000 calories a day. The diet was dramatically low in salt, protein, and fat, and high in complex carbohydrates. The rice diet required a person to consume:
- 4% to 5% of daily calories from protein
- 2% to 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, so this is very different from what a person would typically eat.
The Rice Diet Solution Guidelines
The Rice Diet Solution, published in 2006, aimed to help readers lose weight by adapting Kempner’s original guidelines. It did this via a calorie deficit. During the diet, a person eats 1,000 calories per day, working up to 1,200. There is no research proving this version of the rice diet is safe or effective for weight management.
The Rice Diet Solution has three phases. In each phase, people follow different versions of the diet for varying amounts of time per week. These versions are:
Read also: Easy Low-Carb Cake
- the basic rice diet, which consists only of starches and fruit
- the lactovegetarian diet, which consists of starches, fruit, vegetables, and nonfat dairy
- the vegetarian diet, which includes starches, fruit, vegetables, and some protein
Starches include rice, beans, and grains. Nonfat dairy can include skim milk or zero fat yogurt. Vegetarian protein sources include beans, pulses, and soy products.
The diet includes 500 to 1000 mg of sodium daily, with a minimum of 300 mg per day. People who do not consume dairy products eat 2 slices of regular bread or add 200 mg of sodium from another source to ensure adequate amounts. 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. The following is a guideline to the three phases outlined in The Rice Diet Solution.
Phase 1: Detox
The Rice Diet Solution book claims that its first phase cleanses the body of excess sodium, toxins, and water weight. However, it is important to note that detoxification is something the body is always doing on its own. According to the Association of UK Dietitians, there is no evidence that diets help to improve this process. During this phase, a person follows the basic rice diet for 1 day per week. This means eating two starches and two fruits at each meal. For the rest of the week, a person eats a lactovegetarian rice diet, with nonfat dairy but no meat. This includes:
- one starch, one nonfat dairy product, and one fruit for breakfast
- three starches, three vegetables, and one fruit for lunch
- three starches, three vegetables, and one fruit for dinner
People can choose from any fruits or vegetables they wish to eat, but should not add extra fat to their meals.
Phase 2: Weight Loss
This phase aims to help someone lose weight according to their health goals. The length of phase two depends on how much weight someone wants to lose. This phase consists of:
Read also: Keto Cauliflower Fried Rice Recipe
- the basic rice diet for 1 day per week
- the lactovegetarian rice diet for 5 days per week
- a vegetarian-plus rice diet for 1 day per week
The vegetarian-plus version of this diet is the same as the lactovegetarian diet, but includes a source of vegetarian protein, such as beans. This amounts to 200 more calories per day than the lactovegetarian rice diet.
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 reached 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. The diet consists of:
- the basic rice diet for 1 day per week
- the lactovegetarian rice diet for 4 days per week
- the vegetarian-plus rice diet for 2 days per week
Types of Rice
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. Brown rice is an unpolished whole grain and contains more B vitamins and fiber.
Potential Benefits
The Rice Diet can lead to weight loss due to its calorie deficit. The plan is low in fat and sodium, which helps reduce blood pressure. In a study of more than 17,000 Rice Diet patients, the plan helped reduce blood pressure and weight in people who were overweight and obese, says study author Lin Pao-Hwa, PhD, a professor of medicine at Duke University School of Medicine. Lowering blood pressure can protect against cardiovascular problems, such as heart attack, stroke, and heart failure.
Risks and Considerations
Both versions of the rice diet are extremely restrictive. They involve avoiding whole food groups, either for the entire diet or in certain phases of the diet, and having very limited amounts of protein or fat. This could result in:
- Muscle loss: Low protein may cause some people to lose muscle mass or lack the amino acids necessary to synthesize protein.
- Low energy: Everyone needs a different number of calories per day depending on their sex, size, physical activity, and other factors. The Rice Diet Solution limits all people to the same calorie intake. For some, this may result in a significant calorie deficit, and could result in fatigue, weakness, or dizziness.
- Nutritional deficiencies: Foods that contain protein, such as meat, fish, and eggs, also contain other important nutrients that a person may find it difficult to get in sufficient quantities from the rice diet, particularly if they also avoid dairy. Some examples include B vitamins and iron. People may need to take supplements to fill these gaps. A dietitian can advise on this.
- Low essential fatty acids (EFAs): Healthy fats can be a source of EFAs, such as omega-3. These are essential for many bodily functions.
In general, people should not make dramatic changes to their diet without first consulting a doctor. This is especially true if they take medications, have any preexisting health conditions, or if they have a history of restrictive dieting or disordered eating.
The authors of The Rice Diet Solution advise that people taking drugs for diabetes, high blood pressure, or other cardiovascular diseases consult a doctor before trying this diet. 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 stop following the program and speak with a medical professional.
Alternatives to the Rice Diet
There are more nutritious diets that are proven to help with safe, sustainable weight loss.