Rice Diet Foods List

The Rice Diet is a program developed in 1939 for obese individuals. Intended as a rapid-results weight-loss program, the diet involves intense restriction of fat, sugar, salt and processed foods. According to "The Rice Diet Solution," by Kitty Gurkin Rosati and Robert Rosati, dieters can expect to lose 20 to 30 pounds in the initial month. Since severely restrictive diets can pose numerous risks and can fail in long-term effectiveness, seek approval and guidance from your doctor before trying the diet.

Fruits and Vegetables

Fruits and vegetables are permitted throughout the Rice Diet. Rosati and Rosati suggest two servings of fruit at each meal during the beginning phase of the diet and one fruit per meal in later phases. While all fruits and vegetables are permitted, aim for fresh, colorful varieties most often, as they tend to provide the most nutritional benefits. Fruits canned in heavy syrup and fruit juices are less optimum, as they contain added sugars and calories; juice also contains less fiber. According to Rosati and Rosati, fruits and vegetables enhance satiation and promote your wellness. Since your caloric intake is restricted to roughly 800 calories in the initial phase, nutrient-rich fresh fruits and vegetables are particularly important, since it's hard to get the necessary amount of nutrients with low-calorie diets, according to the Weight-control Information Network. Serving sizes of fresh fruits and vegetables are larger than dried fruit or juice portion sizes, and so are more filling.. A serving of fruit is one whole apple, orange, pear or nectarine, one small or two-thirds of a large banana, one-half cup fruit juice, two tablespoons of dried fruit or two-thirds cup berries or cut fruit. One vegetable serving equals one cup fresh or one-half cup cooked. According to the "Rice Diet Solution," vegetables are restricted during your first week, then added to lunch and dinner meals beginning in the second week.

Whole Grains

The Rice Diet encourages the use of whole grains. Whole grains provide a variety of vital nutrients and valuable amounts of dietary fiber. In addition to enhancing satiation, whole grains promote heart health and digestive function and reduce the risk of type 2 diabetes and certain forms of cancer, according to the Harvard School of Public Health. To reap the most nutritional benefits, regularly consume a variety of whole grains, such as whole wheat, barley, wild rice, long-grain brown rice, air-popped popcorn, quinoa and oats. One starch serving, such as whole grains or starchy vegetables, is consumed at each meal in the initial phase of the Rice Diet in place of processed carbohydrates such as enriched breads, pasta, cereals and sweets. Serving amounts increase as the diet progresses. According to "The Rice Diet Solution," examples of appropriate single whole-grain servings include two-thirds cup brown rice, one cup of cooked steel cut oats or oat bran or one-half cup of cooked pasta.

Legumes and Low-Fat Dairy Products

Legumes and low-fat dairy products provide protein and various nutrients, such as calcium, while following the Rice Diet. The diet promotes a lacto-vegetarian lifestyle, meaning no meat, poultry or eggs are consumed. After the first week, you can incorporate legumes such as bean, lentils or split peas and/or low-fat dairy products such as low-fat milk or yogurt. According to "The Rice Diet Solution," one serving of legumes equals one-half cup of beans, lentils or split peas. For a serving of low-fat dairy, opt for one cup of low-fat milk or yogurt or one-half cup of low-fat cottage cheese. Legumes may also be enjoyed in the form of lentil or split-pea soup or served atop rice.