The Rice Diet Program

The Rice Diet was developed in the 1930s at Duke University and despite its name; you can eat more than just rice. The diet's prescription is to lower calories, fat, protein, and sodium, while increasing carbohydrates in the form of whole grains. The Rice Diet plan has been used to help people lose weight for decades and there is a clinic in North Carolina where you can follow this diet in a supportive environment. The theory here is that salt and sugar are appetite stimulants and should be limited to enable weight loss. They say that lowering your intake of fat and processed foods will help decrease calories and make room for higher fiber foods to help detoxify the body, and that lowering your sodium intake will also decrease your water weight. The plan promises not only weight loss but improvement of other health conditions such as high blood pressure. You have to limit fruit and starches to one day each week-you'll be consuming mostly plant foods (plus dairy) to get most of your protein.

What makes the Rice Diet a different weight loss program?

This is an extremely low-calorie, low-fat diet. Only 10-20% of calories come from fat (most diets recommend around 30% of your calories from fat) and your calorie intake in the first phase is less than 7,000 for the week (this means less than 1,000 calories per day). Sodium (salt) recommendations are much lower than seen in many other plans.

What is the Rice Diet Program?

If you dramatically lower your calorie, sodium, and fat intake, weight loss will be rapid. It is imperative that you speak with your physician before trying this plan.

The Rice Diet Solution consists of four steps.

• Step one is the actual diet.
• Step two is "becoming a mindful eater," where you learn the nutrition behind what you are eating.
• Step three is incorporating rest into your day, which includes meditation, reflection, and exercise.
• Step four helps you build a support network with family, friends, and co-workers.

Step one of the Rice Diet eating plan includes three phases:

• Phase one is detox mode, which lasts for one week. You will not be eating much food. You can eat starches such as brown rice and quinoa and you cut out salt. "Saturated fat-rich ingredients" such as whole-grain bread are eliminated and fruits are only eaten one day this week. During the other six days, you get vegetables and one serving of non-fat dairy (or soy product).
• Phase two is weight loss mode, where the menu is similar to phase one and lasts until you reach your weight-loss goal. You get one day of starches and fruit, but only five days of vegetables with one serving of non-fat dairy (instead of six). On the seventh day, you eat more protein, preferably fish. Organic free-range eggs, non-fat dairy (soy or grain preferred), or certain lean meats can be substituted if you are not a fish lover.
• Phase three is maintenance mode. You eat fish (or another lean protein) twice per week in order to increase calories and slow weight loss. You may also add different types of foods such as firm tofu, a little cheese, olives, and nuts. If you are still losing weight, you may then increase to a third day of extra protein.

Food portioning is very important for success of the Rice Diet plan. Meal plans and recipes are provided and should be used to properly follow the diet. Fat is extremely limited and the menus guide you in how much oil to use in recipes (usually no more than a few teaspoons).

Other than having to keep your fat down to around 10% of calories in phase one and two and to around 20% of calories in phase three, little additional guidance is given regarding how to achieve such a low-fat regimen.

On the web site you can sign up to keep an online journal, chat with others in a forum, find information on doing the Rice Diet at the Rice Diet Clinic (a supervised environment), and utilize other online support services. You can purchase many healthy snacks and food products recommended for this diet, such as some of the low-salt products, at The Rice Diet's online store: http://www.ricedietstore.com

What are the weight loss expectations on the Rice Diet?

By following the diet properly for four weeks, women lose an average of nineteen pounds, while men lose an average of thirty pounds. In phase one, expect rapid weight loss, while in phase two, the rate of weight loss is slower and averages about two to three pounds per week.

Is exercise promoted?

Exercises such as Tai Chi and yoga are recommended while on the Rice Diet, as well as walking and swimming. One hour of physical activity is recommended daily, but it does not have to be all at once. Even if you cannot achieve the one hour daily recommendations, some daily exercise is better than none at all. Beginning at only minutes a day and then working up slowly to more exercise is acceptable. If you have not exercised in a while, they recommend you check with your physician before you begin.

Are supplements recommended?

A general multivitamin with minerals, a calcium supplement, and whatever else your physician suggests are recommended while on the Rice Diet. A fish oil supplement is recommended only if you do not get enough omega-3 fatty acids from food such as fish and ground flaxseeds.