The Rice Diet is a short-term eating plan characterized by its low calorie, low fat, low salt, and low protein content, while being high in carbohydrates. Originally developed in 1939 to address high blood pressure and kidney disease, it has gained popularity as a method for rapid weight loss. This article delves into the details of the Rice Diet, exploring its principles, phases, potential benefits, and associated risks.
Origins and Evolution of the Rice Diet
The Rice Diet was created in 1939 by Walter Kempner, MD, a professor at Duke University, who aimed to reduce stress on the kidneys and treat renal failure by decreasing protein intake. Kempner also believed that cutting out sodium and cholesterol could lower blood pressure and improve heart failure. The original Rice Diet consisted almost entirely of carbohydrates with very low amounts of protein and virtually no sodium or cholesterol. Some fruit juices containing citrate were allowed because Kempner thought they could counter metabolic acidosis, a condition associated with kidney disease and kidney failure in which body fluids become too acidic. Diet followers also received a vitamin supplement to make up for the lack of the B vitamins in white rice.
The diet had clinically significant results, according to the Journal of the American Heart Association. Although 25 of the 192 people enrolled in his trial died and 60 people did not markedly improve blood pressure, 107 patients saw significant improvements in blood pressure. In 66 of 72 patients, there was a decrease in heart size, and 73 of 82 patients had decreased blood cholesterol levels. Diabetic retinopathy improved or disappeared entirely for 21 of 33 patients who experienced the condition.
More recently, a modified, less-restrictive version of the Rice Diet was re-popularized by Kitty Gurkin Rosati's book "The Rice Diet Solution," which claims that the eating program is effective for lasting weight loss.
The Principles of the Rice Diet
Despite its name, the Rice Diet is not solely based on rice. 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.
Read also: Keto Cauliflower Fried Rice Recipe
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.
Phases of the Rice Diet
The Rice Diet typically involves three phases, each with specific dietary guidelines:
- Phase 1 (Detox Mode): This initial phase is designed to "detox" the body and promote rapid weight loss. Calorie intake is restricted to 800 calories per day. On the first day, the diet consists solely of starches (such as rice, bread, pasta, or potatoes) and fruit. Over the next six days, beans, vegetables, and non-fat milk are gradually added. Sodium intake is limited to 300-500 milligrams per day.
- Phase 2 (Weight Loss Mode): In this phase, calorie intake is increased to approximately 1,000 calories per day, with sodium intake remaining at 300-500 milligrams. The diet follows a similar pattern to Phase 1, with one day of fruit and starches followed by five days of fruit, starches, beans, vegetables, and non-fat milk. On the seventh day, fish, dairy, eggs, or lean meat are incorporated.
- Phase 3 (Maintenance Mode): This final phase aims to maintain the achieved weight loss. It mirrors Phase 1, but with a gradual increase of 200 calories per week until the desired weight is reached. Tofu, cheese, nuts, seeds, olives, and olive oil can be added, and sodium intake is increased to 500-1,000 milligrams per day.
Instead of counting calories, the Rice Diet breaks down its meals into portions. For example, one starch is 1/2 cup cooked grains, pasta, or starchy vegetables, and one fruit is 1 medium-sized whole fruit or 1 cup of fruit.
You’ll fill up on whole grains, fruits, vegetables, nonfat or low-fat dairy, low-sodium beans, and lean protein. You can eat any whole grain, fruit, or vegetable, as long as they don’t have added fat or sodium. During the detox phase, you might have 2/3 cups of brown rice plus one cup each of berries and melon for dinner.
As you continue the plan, you’ll keep eating starches, fruits, and vegetables daily, and add in dairy, eggs, fish, tofu, and lean meat. Because the diet’s low in salt and fat, you’ll season your food with herbs, vinegar, lemon, lime, and no-salt-added condiments.
Read also: Chicken and Brown Rice: A Healthy Choice
For beverages, you can have water, seltzer, herbal tea, unsweetened fruit juices, and unsalted vegetable juices. You can also drink milk - skim and low-fat soy and grain milks are recommended.
Foods to Include and Avoid
The Rice Diet emphasizes whole grains, fruits, vegetables, nonfat or low-fat dairy products, low-sodium beans, and lean protein sources. Processed and packaged foods, which are often high in sodium and fat, are generally discouraged. Alcohol, coffee, and caffeinated sodas are also typically restricted.
Potential Benefits of the Rice Diet
The Rice Diet may offer several potential benefits, particularly for individuals with specific health conditions:
- Weight Loss: The Rice Diet can help you lose weight. The plan got its start as an inpatient way for clinics to help treat hypertension, and more recent research backs up these health benefits.
- Lower Blood Pressure: 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.
- Heart Health: Scientists are still studying the Rice Diet’s effect on the heart. But a low-sodium, low-fat diet is recommended for heart health. Lowering blood pressure can protect against cardiovascular problems, such as heart attack, stroke, and heart failure.
Risks and Limitations of the Rice Diet
Despite its potential benefits, the Rice Diet also carries several risks and limitations:
- Nutritional Deficiencies: Because the diet is very strict, it has nutritional deficiency. It falls short in vitamin D and calcium, so you’ll need to take supplements. It’s also low in protein, which can lead to muscle loss, especially in older adults. “You may also feel dizzy or tired because you’re not getting enough calories or electrolytes,” she says.
- Restrictive Nature: The Rice Diet is simple to manage because you don’t need to count calories or eat very specific foods. The food in the diet is found at the grocery store. But the diet is very restrictive and isn’t doable for most people over the long term, Woods says.
- Not Suitable for Everyone: “Because the Rice Diet is very strict and low in calories, pregnant women, young children, and those with a history of eating disorders shouldn’t try it,” Woods says. A low-sodium diet may also be risky for certain people, such as older adults and those who do long-distance endurance exercise. Talk to your health care provider first if you’re thinking about trying the Rice Diet.
The Rice Diet and Gluten
The Rice Diet isn’t strictly a gluten-free diet because you can eat bread, crackers, and other wheat-based foods. But it can easily become gluten-free. Rice doesn’t have gluten in it, so you’re good there. But gluten is in many products that you might not know it’s in, so if you’re going gluten-free, you’ll need to read food labels.
Read also: Everything You Need to Know About the Rice Diet
The Importance of Medical Supervision
Because the Rice Diet has been around for decades, researchers show that it is safe when followed correctly and done under medical supervision.
Exercise and the Rice Diet
The plan recommends regular exercise, such as walking and yoga. Because the diet is low in calories and electrolytes, use caution if you work out a lot or for long periods, says Woods. Talk to your doctor before you try the Rice Diet.
Adapting the Rice Diet
You can adjust the Rice Diet to fit your dietary restrictions and preferences. If you’re vegetarian, you can have eggs for your lean protein. Beans, soy, tempeh, tofu, as well as soy- and grain-based milks are also recommended, making it suitable for vegans, too.
Recipes for the Rice Diet
“The Rice Diet Cookbook” offers up several mouthwatering recipes, like French toast sticks, two-bean chili, macaroni and cheese, and, of course, rice recipes like brown rice salad.
French Toast
This recipe can even be made ahead of time and reheated for busy mornings.
Ingredients
- 1 cup non-dairy milk
- 1/2 cup orange juice
- 2 tbsp. flour
- 1 tbsp. sugar
- 1 tbsp. nutritional yeast
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 6-8 slices of bread
Directions
Mix all ingredients except the bread together. Dip bread in the mixture and heat on a skillet.
Savory Rice
The rice diet wouldn’t be complete without rice, right? This recipe can be cooked and used for many servings throughout the week.
Ingredients
- 1 cup brown rice, cooked
- 4 tbsp. onions, chopped
- 2 tbsp. parsley, chopped
- 2 cloves of garlic, minced
- 1 tsp. paprika
Directions
Heat the garlic and onion with the rice, then sprinkle with the parsley and paprika while still warm.
White Rice for Weight Loss: Cooking Hacks
There is a reason why white rice is usually shunned in weight loss diets. Its high carbohydrate content and calorie load can seem like a hindrance when you're trying to shed those extra pounds. It is full of starch, which prevents effective weight loss. However, all hope is not lost. There are methods to make white rice a weight-loss-friendly addition to your diet.
- Coconut Oil Magic: Add water to a pot and bring it to a boil. Add a teaspoon of coconut oil for every half-cup of rice you intend to cook. Stir the coconut oil into the water. Add the rice to the boiling water and simmer for about 40 minutes. Once cooked, refrigerate the rice for about 12 hours. The magic happens when the amount of resistant starch in the rice increases significantly, up to ten times more than in traditionally cooked rice. This simple step decreases the number of calories your body can absorb from the rice. The cooling process is crucial, so it's recommended to cook the rice the night before and use it for lunch and dinner the following day.
- The Parboiled Rice Solution: Another secret rice recipe for eating white rice for weight loss is parboiled rice - rice boiled partially in husk. Unlike white rice, parboiled rice goes through a unique processing method that involves soaking, steaming, and drying. This process enhances its nutritional value and transforms its texture, making it an ideal choice for those looking to lose weight.
- Strain the Starch: A third technique to reduce the calorie content of your rice is to cook it with extra water and strain it after boiling. This method helps remove excess starch from the rice.