Unlike many modern diet plans, the Rice Diet program does not specifically ban certain nutrient groups, such as carbohydrates and fats, but instead makes recommendations of specific foods you should eat. Although the tight restrictions may be reminiscent of fad diets, the weight loss information website Every Diet explains that the Rice Diet has been in use since 1939. In addition to assisting in weight loss, the specific foods used on the Rice Diet may also help address diabetes and high blood pressure. Before changing your diet, you should consult a medical professional.
Iron Supplements
Every Diet notes that much of the Rice Diet is centered on grains, rather than protein sources such as meat. This can result in nutrient deficiencies, such as a lack of iron. As the National Anemia Action Council explains, iron is an important nutrient because it assists in building muscle proteins, red blood cells and bones. In addition, iron helps your blood cells carry oxygen, which improves energy levels. This is particularly important when on a reduced-calorie diet.
Multivitamin
In addition to iron supplements, you may want to pick up a multivitamin for the Rice Diet. Every Diet notes that Rice Diet founder Walter Kempner advises the use of vitamins, and purchasing a multivitamin may be more cost-effective than individual vitamins. Multi-vitamins usually contain a number of vitamins and minerals, and some include essential fatty acids, which may be hard to obtain on a low fat diet.
Whole Grains
According to the official website for the Rice Diet program, whole grains are a central portion of the nutrition plan. Whole grains offer complex carbohydrates, which can provide sustained energy, and fiber, which may help you feel full and satisfied. Whole grains to use on the Rice Diet include brown rice, whole grain bread and pasta. Whole grain products can be calorie dense, so be sure to stay within your caloric requirements to ensure weight loss.
Fruit
Fruit is also a staple of the Rice Diet program, according to the official website of the plan. Fruit provides vitamins and minerals, and some fruits contain fiber. Many fruits are low in calories, especially blueberries, strawberries, grapes and raspberries. You may wish to avoid higher calorie fruits such as bananas and avocados.
Non-Fat Dairy
Although many of the foods on the Rice Diet are low in protein, the dieting website 3 Fat Chicks explains that non-fat dairy is recommended for consumption. Dairy products, such as milk, cheese and yogurt, contain varying levels of protein and also offer carbohydrates. Non-fat dairy products are lower in calories than standard dairy products, but you should still watch portion sizes carefully.
Vegetables
According to 3 Fat Chicks, vegetables are also an important part of the Rice Diet. Like fruit, vegetables also provide vital nutrients and vitamins. In addition, vegetables tend to be low in calories and provide fiber. As the dieting website Women and Weight points out, even low calorie vegetables may contain antioxidants. Some low calorie vegetables you may want to consider are carrots, asparagus, cabbage, celery, spinach, eggplant and lettuce.
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