Rice diet: benefits, effectiveness, recipes

Rice diet: benefits, effectiveness, recipes

The Rice Diet is a high-carb, low-fat, low-protein diet for weight loss. The diet is low in calories, low in sodium, and alert, and may help some people lose weight and achieve better health.

The rice diet was invented by a research scientist at Duke University in Durham, North Carolina, in the 1940s.

Read on to learn more about the rice diet, how to follow it, potential benefits and risks, and what to eat.

In Kempner’s original groupThe rice diet didn’t cure everyone, but 107 of the 192 participants saw a significant improvement in blood pressure, and many saw a decrease in the following:

  • the size of their heart
  • Retinopathy, which refers to a disease of the retina
  • Cholesterol levels, which are the amount of total cholesterol in a person’s blood, including high and low-density lipoproteins and triglycerides.

However, it is important to remember that at these times, the life expectancy of people with malignant hypertension is usually around 6 months.

The rice diet solution The authors claim that the diet helps people lose weight quickly and safely, with males losing an average of 30 pounds in the first four weeks and females losing an average of 19 pounds.

They also claim that the rice diet makes a person feel more energetic and energetic.

The Rice Diet Solution shows that the diet is effective for weight loss for the following reasons:

  • Salt is an appetite stimulant and curbs it by not only causing a person to lose water weight but also by overeating.
  • The diet limits saturated fats and instead includes carbohydrates rich in fiber, which helps keep people full
  • It is easier to reduce calories because the diet consists of low-calorie foods

The book also offers four additional main ways to make the diet work:

  1. Conscious eating and understanding the nutritional content of food.
  2. Relax and make time for activities, such as mindful breathing, tai chi, or journaling.
  3. Do regular exercise.
  4. Finding support in communities and relationships.

In short, a rice diet may help a person lose weight by using reduced calories, reduced fat and processed foods, and lifestyle changes, such as exercise and mindfulness. It may also have health benefits for some people by reducing sodium and saturated fat.

Some people may find that following the rice diet is too challenging or restrictive for some people, causing problems when eating out and potential nutritional deficiencies.

For example, low protein may cause some people to lose muscle mass or lack the amino acids needed to make protein. Additionally, the body needs healthy fats to function properly, and restricting them may lead to health problems.

Additionally, the authors of The Rice Diet Solution note that people who are taking medications for diabetes, high blood pressure, or congestive heart failure should consult their physician before starting the diet.

Your doctor may need to adjust the dose of medications, including lithium and warfarin. Additionally, people who have had colon surgery, ureteral diversion procedures, or impaired kidney function should not follow the diet.

Anyone who feels unwell or dizzy while on the rice diet should speak with their doctor. The rice diet is suitable for vegetarians and vegans, but someone who eats this way may need to take a supplement of vitamin B12 and omega-3.

rice diet solution It updates the original Kempner guidelines and provides information about the diet.

Kempner Guidelines

Kempner’s original rice diet consisted almost entirely of fruit and rice, totaling 2,000 calories per day.

Kempner’s Rice Diet It was too low In salt, protein, fat, and high in complex carbohydrates.

Rice diet requires a person Consume:

  • 4-5% of your daily calories from protein
  • 2-3% of your daily calories from fat
  • 150 milligrams (mg) of sodium per day
  • Restricted daily fluid intake

The typical diet in the United States, then and now, consists of 25% protein, 25% fat, and 50% carbohydrates.

Rice Diet Solution Tips

rice diet solutionpublished in 2006, aims to help readers lose weight with a diet similar to Kempner’s original rice diet.

It’s important to note, however, that Kempner did not develop the rice diet to aid weight loss but to treat “malignant hypertension, kidney failure, heart failure, and their combinations.”

The authors explain that the diet is a low-sodium, low-fat diet, and people should avoid processed, high-sodium foods and add salt to their meals.

rice diet solution describes three phases of the diet; Detox, lose weight, maintain weight loss. The diet involves gradually increasing calories from just under 1,000 to over 1,200 calories per day. However, the authors point out that a person does not need to track calories, with meal plans specifying serving sizes instead.

In addition to 1000-1200 calories per day, people can also choose from any fruits or vegetables they want to eat, but no extra fat should be added to their meals.

The diet recommends that people consume 500-1000 mg of sodium per day, with a minimum of 300 mg per day. People who do not consume dairy products should eat two slices of regular bread or add 200 mg of sodium from another source to ensure adequate amounts.

However, it is important to note that the book does not specifically state how much sodium dairy products contain, which means that the exact amount of sodium to supplement may be difficult for someone to calculate.

Anyone who has concerns about their sodium intake should consult a doctor. They can then work to keep their sodium intake in the range they agree with their doctor while following the rice diet as often as they feel able or comfortable.

The diet recommends that people consume specific servings of different food groups, including starches, vegetables, and protein. Starches include rice, beans and grains, and protein sources can include animal products, such as fish and chicken, and plant products, such as beans and eggs.

The diet suggests the following portion sizes:

  • 1 starch: 1/3 cup of cooked rice or beans or 1/2 cup of cooked pasta or other grains or 1 slice of bread, or 1/4 to 1 cup of cereal (not low in sodium)
  • One fat-free dairy product: 1 cup of skimmed soybeans, fortified cereal milk, cow’s milk, or yogurt
  • 1 vegetable: 1 cup of raw vegetables
  • One fruit: a medium-sized fruit, a cup of grapes, or a cup of chopped fruit
  • 1 condiment: 1 teaspoon (teaspoon) maple syrup or honey. The diet does not allow seasoning with salt and herbs.

Here is a guide for the three stages:

The first stage: detoxing

This stage involves cleansing the body of excess sodium, toxins, and water weight. People should follow the first stage for a week.

The first phase of the diet includes:

One day a week Follow the basic rice diet. This includes two starches and fruit at breakfast, lunch, and dinner.

For six days a week: lacto-vegetarian rice diet

  • Breakfast: 1 starch, 1 skim milk, 1 fruit
  • Lunch: 3 starches, 3 vegetables, 1 fruit
  • Dinner: 3 starches, 3 vegetables, 1 fruit

An example of breakfast for 6 days of the week is:

  • A quarter to a cup of whole grains
  • 1 cup fat-free yogurt
  • 3 plums

The second stage: weight loss

This phase aims to help a person lose weight according to their personal goals. The length of the second stage depends on how much weight a person wants to lose. The authors advise that pairing this phase with regular exercise may help a person lose an average of 3.5 pounds per week or 14 pounds per month.

One day a week: The basic rice diet that includes 2 starches and two at breakfast, lunch and dinner

For five days a week: lacto-vegetarian rice diet

  • Breakfast: 1 starch, 1 skim milk, 1 fruit
  • Lunch: 3 starches, 3 vegetables, 1 fruit
  • Dinner: 3 starches, 3 vegetables, 1 fruit

One day a week: A vegetarian diet plus rice (includes protein and contains 200 more calories than a lacto-rice vegan diet)

  • Breakfast: 2 starches and fruit
  • Lunch: 3 starches, 3 vegetables, 1 fruit
  • Dinner: 3 starches, 3 proteins or 2 dairy products, 3 vegetables, and 1 fruit

An example of a lunch for 5 days of the week is:

  • 1 cup of cooked rice/beans or 1 cup of any other cooked cereal or pasta
  • Half a cup of tomato sauce
  • 2.5 cups of spinach and orange salad with 2 tablespoons of balsamic dressing

The third stage: maintenance

This stage helps a person maintain their new weight. The authors provide guidelines for this stage, but advise that once a person reaches their target weight, they may want to add about 200 calories to include fish, healthy fats, such as nuts and avocados, or dairy products.

One day a week: The basic rice diet that includes 2 starches and 2 fruits at breakfast, lunch and dinner

For 4 days a week: lacto-vegetarian rice diet

  • Breakfast: 1 starch, 1 skim milk, 1 fruit
  • Lunch: 3 starches, 3 vegetables, 1 fruit
  • Dinner: 3 starches, 3 vegetables, 1 fruit

For two days a week: a vegetarian diet plus rice

  • Breakfast: 2 starches and 1 fruit
  • Lunch: 3 starches, 3 vegetables, 1 fruit
  • Dinner: 3 starches, 3 proteins or 2 dairy products, 3 vegetables, and 1 fruit

An example of a vegetarian plus rice dinner for two days of the week is:

  • Crispy flounder
  • 1 cup red potatoes with garlic
  • ½ cup southwestern corn
  • 1 cup salad with balsamic dressing
  • 1 cup creamy spinach
  • 1 orange or 2 clementines

Kempner’s original diet uses white rice. White Rice lower in potassium of brown rice, which is why doctors recommend it to people with kidney 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 white or brown rice and other grains. However, brown rice is an unpolished whole grain and contains more B vitamins and fiber.

In addition, some Research He points out that compared to white rice, brown rice effectively lowers the glycemic response, which may help balance blood sugar.

The rice diet may help some people lose weight effectively because of the basic calorie deficit, low fat, and whole foods.

Combined with regular exercise and lifestyle strategies, such as mindfulness, diary, and community support, the rice diet may help people change their habits and live a healthier, more focused life.

Reducing sodium and saturated fats can also help avoid high blood pressure and metabolic diseases, such as cardiovascular disease and obesity.

However, strict adherence to the rice diet in the long term may cause nutrient deficiencies, so people should be aware of this and plan a more balanced diet in the maintenance phase. Additionally, because people’s health and metabolism are different, what works for some people may not work for others.


Shimabukuro, M.; and others. (2013). Effects of a brown rice diet on visceral obesity and endothelial function: the BRAVO study.


The Rice Diet Solution (2006).


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