The Rice Diet – How It Works, What To Eat, And Benefits

Do you have hypertension? Then, try the rice diet! This diet can lower body fat and high blood pressure.

In 2006, Kitty Gurkin Rosati, MS, RD, LDN, Robert Rosati published a highly successful book on this diet – The Rice Diet Solution . What is it about this diet that makes it so widely followed? Read on to find out everything you need to know about this diet that promises to work. Let's begin!

Table Of Contents

The rice diet is a low-calorie, low-sodium diet created by Dr. Walter Kempner in 1939. While working as a professor at the Duke University in Durham, North Carolina, Kempner created a dietary approach to help his patients lower blood pressure, improve kidney function, and keep a check on obesity.

The reason this diet works for treating people with hypertension or obesity lies in the foods allowed for consumption. It includes foods high in complex carbs, limited dairy, and low-sodium foods.

  • Low carbohydrate intake reduces hunger. pressure on the kidneys
  • A low-calorie diet (800 calories per day) is allowed initially, which is then increased to 1200 calories per day

In a nutshell, low-calorie, low-sodium, and high-fiber foods are the reasons behind the success of the rice diet. (19659021) Rice Diet Foods List

 Rice Diet Foods List


To Consume Back To TOC [

The rice diet is quite restrictive. On this diet, you will be consuming:

  • Fresh fruits
  • Vegetables
  • Low-salt beans
  • Whole grains
  • Frozen food
  • Food and drink ] Refined flour, refined sugar, and trans fat foods

You will need to dump all the junk food and adopt better eating and lifestyle choices. But, there's one burning question. White rice or brown rice – what's allowed in the rice diet?

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White Rice Or Brown Rice

 White Rice Or Brown Rice


It depends. If you like white rice, go for it! And if you choose to consume brown rice, you can do it. Brown rice is considered healthier as it contains more dietary fiber. But you can compensate for that by adding extra veggies to your bowl of white rice.

Taste-wise, white rice is certainly more palatable. But you might like the chewy texture of brown rice

Dr. Kempner had advised consuming white rice as, at that time, white rice was widely consumed

Now that you know what to eat and avoid, let's get to the toughest part – the diet itself. In the following section, I have broken the diet into three phases. Follow the instructions for each phase, and you will smoothly glide through it.

The To Ride Diet Plan

The Rice Diet Plan

The Phase 1 – 800 calories

Meals bowl of oatmeal with banana and chia seeds
Lunch (12:00 pm) 300 ml freshly pressed fruit juice
Snack (3:30 pm) 19659059] Dinner (6:30 pm) Grilled chicken and mushroom rice

Phase 2 – 1000 calories

+ ½ avocado + ½ small bowl of homemade ricotta cheese + 1 cup green tea
Lunch (12:00 pm) Rice + stir-fried veggies + grilled chicken
] 1 cup of mixed fruits
Dinner (6:30 pm) Vegetables and fish sushi

Phase 3 – 1200 calories

) A medium bowl of vegetable quinoa + 1 cup of green tea [1 9659059] Lunch (12:00 pm) 1 cup buttermilk + 10 in-shell pistachios
Rice + stir-fried veggies + baked fish or fish curry
(6:30 pm) Low-fat chicken and mushroom risotto

It's a tough diet to follow. So, it's best to follow it for not more than two weeks. The rice diet has undergone modification as nutritional requirements, food habits, and scientific views on food and nutrition have changed. Here's the new rice diet guidelines set by Kitty Gurkin Rosati and Dr. Robert Rosati [196590017] Consume (per day):

  • 1000 calories
  • 22 g fat
  • 5.5 g saturated fat
  • 500-1000 mg sodium
  • 0-100 mg cholesterol

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What else do you do to improve your health

 What else do you do to improve your health


  • ] You have to take care of your sleep pattern. Sleep deprivation is one of the causes of toxin build-up in the body. The harmful free radicals alter your DNA and cause numerous health problems, including obesity, diabetes, and heart disease
  • Meditate for at least five minutes a day. Increase the length of time as you become more comfortable
  • Avoid alcohol. You can consume 30 mL of wine once a week.
  • Workout regularly. You will start seeing a change in your mood and energy levels from the very first day you exercise
  • Drink at least two liters of water per day. You can add citrus fruits, mint leaves, ginger, and cucumber to make your bottle of water more palatable
  • Eat at regular intervals. Going on a hunger strike will only weaken your bones, muscles, and brain function

It is clear that along with a diet, you must follow a healthy lifestyle to keep yourself fit and happy. But, for that, you can follow a diet that is not so restrictive. Try Intermittent Fasting – It Works Like Magic

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  • You Have A Heart Disease
  • You Have A Heart Disease
  • You Have A Heart Disease
  • ]
  • You have high cholesterol
  • You are a high cholesterol
  • ] Back to TOC

    Benefits Of The Rice Diet

     The Benefits Of The Rice Diet


    • May Help
    • May Help Reduce Cholesterol Levels
    • May Help Reduce Cholesterol Levels
    • May Help Reduce Cholesterol Levels
    • May Help Reduce Cholesterol Levels
    • Effects Of The Rice Diet
    • Shutterstock

    • You May G
    • You may feel irritated
    • May cause a feeling of nausea
    • May lead to weakness. But, it's also a very, very restrictive diet. Unless you have a health condition that requires you to be on this diet, and no other diet will work, you may follow the rice diet. If you are looking for a weight loss diet, the rice diet may not be the ultimate diet plan.

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      Take care!

      Expert's Answers For Readers' Questions

      Can you

      No, you can not.

      No, you can not survive on rice alone? It is the lack of vegetables, lean protein, healthy fats, and regular exercise that makes you gain weight

      Is rice a bad carb

      No, rice is a complex carb, which takes longer to break when compared to rained sugar and flour. Includes a lot of veggies with rice to balance the glycemic index of the rice.

      Does the rice help lose belly fat? Adding 5 different veggies, and a source of protein, healthy fats, and a mix of cardio and strength training will surely help you lose belly fat

      The post The Rice Diet – How It Works, What To Eat, And Benefits appeared first on STYLECRAZE .

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