Have you ever heard of the diet of rice, or have you asked yourself at least once how it works, what to eat and what are the benefits associated with this diet?
And, again, what makes this diet so special?
Read the next few lines to find out everything you need to know about this diet that promises to work great. Let's start!
What is the rice diet
There rice diet it's a low-calorie diet, low sodium, created by Dr. Walter Kempner in 1939. While working as a professor at Duke University in Durham, North Carolina, Dr. Kempner created a dietary approach to help his patients ad lower blood pressure, improve kidney functions and control obesity.
The reason this diet works for the treatment of people with hypertension or obesity lies in the foods that are allowed for consumption: the diet that we present shortly includes foods high in complex carbohydrates and foods low in sodium.
Hence, a double benefit:
the complex carbohydrates they take longer to digest, thus reducing the feeling of hunger;
the hiring of foods low in sodium prevents the body from storing excess water weight and reduces the pressure on the kidneys.
In addition to this, the rice diet is initially structured as if it were a low-calorie diet (800 calories per day), and then goes up to 1200 calories per day.
Simply put, low calorie, low sodium and high fiber foods are the reasons for the success of the rice diet, with a pretty simple sequence to follow.
Read also Savory and sweet rice recipes
What can you eat
There rice diet it is relatively restrictive. In fact, in this diet the following are allowed:
- fresh fruit,
- lean cereals,
- legumes with low salt content,
- lean proteins,
- low-fat milk.
What you shouldn't eat
On the other hand, to follow the rice diet correctly, you should avoid:
- junk food,
- carbonated drinks,
- packaged fruit juices,
- milk chocolate,
- frozen food,
- fried food,
- ready-to-eat foods,
- refined flour, refined sugar and trans-fatty foods.
White rice or brown rice
Having clarified the above, let's try to clarify one of the main doubts that haunt the minds of those who are approaching for the first time rice diet: better white rice or brown rice?
The answer is… it depends! In general, brown rice is considered healthier because it contains more dietary fiber. But you can still compensate for your preference for white rice by adding extra vegetables to your dish.
From a taste point of view, white rice is certainly more palatable. But you might like the chewy texture of brown rice. In short, there are no too strict guidelines.
The rice diet menu
In first phase, in which a maximum of 800 calories must be consumed, the meals are structured as follows:
- Breakfast (8:00 a.m.): 1 medium cup of oatmeal with bananas and chia seeds;
- Lunch (12:00 p.m.): rice + sauteed and fried vegetables + baked fish;
- Snack (3:30 p.m.): 300 ml of freshly squeezed fruit juice;
- Dinner (18:30): Grilled chicken and mushroom rice.
In second phase, in which up to a maximum of 1000 calories can be consumed, meals become instead:
- Breakfast (8:00 a.m.): 1 toast + ½ avocado + ½ bowl of homemade ricotta + 1 cup of green tea;
- Lunch (12:00 p.m.): rice + stir-fried vegetables + grilled chicken;
- snack (3:30 p.m.): 1 cup of mixed fruit;
- Dinner (18:30): vegetable and fish sushi.
In third and last phase, in which you can reach a maximum of 1200 calories, you can instead eat:
- Breakfast (8:00 a.m.): a medium bowl of vegetable quinoa + 1 cup of green tea
- Lunch (12:00 p.m.): rice + fried vegetables + baked fish or fish curry fish;
- Snack (3:30 p.m.): 1 cup of buttermilk + 10 pistachios in shell;
- Dinner (18:30): risotto with lean chicken and mushrooms.
From the above you should realize that this is a difficult diet to follow in the long term, and is therefore only recommended for short periods of time (max two weeks).
The rice diet has also undergone changes over the years, because the nutritional needs, eating habits and the scientific vision of food and nutrition have changed.
Also for this reason it is essential to share every potential adoption of this diet with your referring doctor!