The rice diet is a high-complex carbohydrate, low-fat, and low-sodium diet that was originally developed by Walter Kempner, MD, a Duke University physician in 1939. It regained popularity in 2006 after Kitty Gurkin Rosati, a registered dietitian specializing in preventing obesity, heart disease, and other chronic diseases, republished his program in her book, “The Rice Diet Solution.”
Historical Context and Evolution
The rice diet was devised in the 1940s by Walter Kempner to address specific medical conditions when treatment options were limited. Initially, it was used for malignant hypertension (high blood pressure) and kidney failure. Kempner's research indicated significant improvements in blood pressure for many participants, along with reductions in heart size, retinopathy, and serum cholesterol levels. At the time, individuals with malignant hypertension had a grim prognosis, with an average life expectancy of about six months.
In 1975, Kempner and other researchers explored the diet's potential as a treatment for obesity when combined with exercise. The study involved 106 participants, each experiencing a weight loss of at least 45 kilograms (99 pounds) during the study. However, there was no follow-up to determine if the weight loss was sustainable.
Kitty and Robert Rosati later popularized the diet as a weight-loss method in 2006 with their book, "The Rice Diet Solution." The book outlines how the first phase involves eating grains and fruits for one day of the week and adding foods like vegetables and beans for the rest of the days.
Core Principles of the Rice Diet
According to "The Rice Diet Solution," the diet's effectiveness lies in limiting salt and foods high in sodium, aiding the body in reducing bloating and shedding excess water weight. Besides restricting sodium intake, the diet also limits saturated fats. Instead, it relies on high-fiber foods and carbohydrates like fruit, vegetables, grains, and beans as the primary sources of nutrition. Dairy is also significantly restricted.
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The diet plan incorporates a calorie allowance for those aiming to lose weight. It typically starts with a lower calorie level, gradually increasing to around 1,200 to 1,500 calories per day for individuals who are not exercising. The diet focuses on lifestyle changes, such as keeping a food journal and exploring one's relationship with food, body, and self through meditation, self-awareness, and diet.
The Three Phases of the Rice Diet Solution
The "Rice Diet Solution" follows three phases that teach portion control and how to balance food, allowing for moderation in eating habits. The guidelines for the plan involve daily consumption of:
- 1,000 calories
- 500 to 1,000 mg of sodium
- 22 g of fat
- 5.5 g of saturated fat
- 0 to 100 mg of cholesterol
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:
- 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.
Phase 1: Detox
The first phase is designed to cleanse the body of excess sodium, toxins, and water weight. Detoxification is something the body is always doing on its own. During this phase, individuals follow the basic rice diet for one day per week, consuming two starches and two fruits at each meal. For the remainder of the week, a lactovegetarian rice diet is followed, incorporating nonfat dairy but excluding meat. This includes one starch, one nonfat dairy product, and one fruit for breakfast, and three starches, three vegetables, and one fruit for lunch and dinner.
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Phase 2: Weight Loss
This phase is designed to help individuals lose weight based on their health goals. The length of phase two depends on how much weight someone wants to lose. This phase consists of the basic rice diet for one day per week, the lactovegetarian rice diet for five days per week, and a vegetarian-plus rice diet for one day per week. The vegetarian-plus version is similar to the lactovegetarian diet but includes a vegetarian protein source, amounting to 200 more calories per day than the lactovegetarian rice diet.
Phase 3: Maintenance
This phase aims to help individuals maintain their new weight. The authors provide guidelines 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 one day per week, the lactovegetarian rice diet for four days per week, and the vegetarian-plus rice diet for two days per week.
The Role of Rice in the Diet
Rice has been a staple food in many areas worldwide for thousands of years. It provides more than ⅕ of the calories consumed worldwide by humans. Rice is an excellent source of energy and is usually easy to grow. It is also gluten-free in its natural form, including white, brown, and wild rice.
The original rice diet called for using white rice because, at the time, it was easier to make and more accessible. 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.
However, brown rice is more popular and accessible today and is a whole grain with more fiber and nutrient value than white rice. Brown rice is an unprocessed grain that comes with a husk, bran, and germ. The bran contains dietary fiber, while the germ contains vitamins, minerals, and a small concentration of proteins and healthy fats. Brown rice tends to have a richer, nuttier flavor.
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In newer versions of the diet, people can choose either white or brown rice and other grains.
Nutritional Value of Rice
Rice is an excellent source of carbohydrates, which the body breaks down into simple sugars for energy. Both white and brown rice contain trace amounts of calcium, contributing to healthy bones, and potassium, which supports nerve function and heart muscle health.
There are over 40,000 rice cultivars of several types. That includes Oryza sativa rice along with hundreds of hybrids. Each variety has its own set of advantages.
Red yeast rice is fermented with Monascus purpureus, giving it properties that may lower blood cholesterol, blood glucose levels, and blood pressure. Black rice owes its shade to anthocyanin, a pigment with antioxidant properties that can protect cells from oxidative stress and boost eye health. Wild rice is an excellent source of Alpha Lipoic Acid (ALA) and can reduce the symptoms of diabetic nerve damage.
Benefits of the Rice Diet
The rice diet can help individuals learn portion control and increase their consumption of fresh fruit and vegetables. It may be beneficial for individuals with heart conditions requiring a low-sodium and low-fat diet. One of the most significant benefits is that it challenges the notion that carbohydrates are inherently bad.
The rice diet focuses on complex carbohydrates like rice, sweet potatoes, or oatmeal, as opposed to simple carbs like cookies and cake. It can prevent symptoms like fatigue, brain fog, and hunger by fueling the body with complex carbs.
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.
Potential Risks and Considerations
The rice diet is restrictive and may lead to nutritional deficiencies or loss of muscle mass. The restrictive nature of the diet may lead to nutritional deficiencies or a loss of muscle mass. Some have criticized newer versions of the diet as a fad or crash diet.
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: The Rice Diet Solution limits all people to the same calorie intake, potentially resulting in a significant calorie deficit, fatigue, weakness, or dizziness.
- Nutritional deficiencies: Restrictions on protein-rich foods and dairy may lead to insufficient intake of essential nutrients like B vitamins and iron, potentially requiring supplements.
- Low essential fatty acids (EFAs): Restrictions on healthy fats may lead to insufficient intake of EFAs, such as omega-3, which are essential for many bodily functions.
The plan offers much less protein than what’s recommended for healthy people. If you have a medical condition, check with your doctor before starting this diet.
Before making drastic changes to their diet, individuals should consult with a doctor, especially if they take medications, have preexisting health conditions, or have a history of restrictive dieting or disordered eating.
Sample Rice Diet Recipes
"The Rice Diet Cookbook" offers various recipes, including:
- French Toast Sticks: This recipe can be made ahead of time and reheated. It involves mixing non-dairy milk, orange juice, flour, sugar, nutritional yeast, cinnamon, and nutmeg, then dipping bread in the mixture and heating it on a skillet.
- Savory Rice: This recipe involves cooking brown rice, heating it with garlic and onion, and sprinkling it with parsley and paprika while still warm.
Incorporating Exotic Rice Varieties
Exotic rice varieties like black, brown, red, and purple rice offer unique tastes and textures. These can be prepared using various methods, including boiling, steaming, or using a rice cooker. Exotic rice can be added to salads, bowls, pilafs, or even rice porridge.
Potential Side Effects of Rice Consumption
Soil contains microorganisms, some of which can release spores that attach to rice. Bacillus cereus can survive high temperatures, potentially leading to nausea and diarrhea. Rice may also contain small amounts of arsenic, which can be dangerous in high concentrations.