The Rice Diet Program originated in North Carolina in the 1930s. The diet consists of three phases, with phase one lasting approximately seven days. The purpose of phase one is to cleanse and detoxify your body in the span of seven days. This includes eliminating excess sodium, water weight and other toxins absorbed from processed foods and the environment. The 7-day rice diet is comprised of whole grains, beans, vegetables dairy and a minimal amount of fruit. Saturated fats, sodium and sugars are prohibited. In "The Rice Diet Solution," author Kitty Rosati claims that the Rice Diet Program is an effective way to lose weight and decrease your risk of certain ailments, such as heart disease. Results may vary depending on the individual.
Considerations for Rice
You have several hundred varieties of rice to choose from for this diet. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden recommends choosing brown rice because it is more nutritious than white. White rice has had the bran layer removed while brown rice is the entire grain of rice. Stripping rice of its bran layer removes its fiber content, vitamins and mineral. Since brown rice has not had its bran layer removed, it retains its nutrients, such as B vitamins, magnesium, manganese, phosphorus, selenium, vitamin E and fiber.
Benefits of Fiber
During the seven days of your rice diet, consume brown rice and other whole grain products like quinoa, barley, spelt, rye, oats, bulgur, millet and bulgur. Whole-grains contribute a significant amount of dietary fiber. Other sources of fiber during these seven days include fruits, vegetables and beans. In "The Fiber35 Diet," author Brenda Watson says that fiber prevents constipation by promoting regular bowel movements. A fiber-rich diet can help prevent colon cancer, high cholesterol levels and heart disease. Increase your intake of fiber slowly to avoid symptoms, such as gas and bloating.
Significance of Sodium
The 7-Day Rice Diet limits salt and other sodium-rich ingredients. According to "The Rice Diet Solution," salt is an appetite stimulant that triggers overeating. The extra sodium in your diet from processed foods and table salt contributes to weight gain. The body retains excess sodium which causes bloating and water weight to accumulate. During the seven days, you are allowed between 300 to 500 mg sodium per day. Instead of using table salt to flavor dishes, use sodium-free herbs and spices to enhance meals.
Significance of Protein
A 7-Day Rice Diet eliminates most animal products, such as beef, eggs, fish and poultry. However, a minimal amount of dairy is permitted during this time. Dairy products are a high-quality protein because they contain all the essential amino acids that make a complete protein. Protein plays a vital role in the growth and development of all body components. This includes muscles, blood, skin, hair, nails, the heart and brain. Rice and other grains are incomplete proteins, because they lack certain amino acids. Legumes and beans contain the missing essential amino acids, so Rosati suggests pairing these with whole grains to form a complete protein.
Significance of Glycemic Level
The glycemic index is a way to measure how much a food raises blood sugar or glucose. Simple carbohydrates break down more quickly and are released into the bloodstream, causing an increase in the hormone called insulin. According to "The Rice Diet Renewal," increased insulin levels are linked to type 2 diabetes, heart disease and hypertension. Simple carbohydrates, such as white sugar, refined flours and processed foods, are high-glycemic. During a 7-Day Rice Diet, you want to replace simple carbohydrates with complex carbohydrates, like brown rice, whole grains, vegetables, beans and fruits. Complex carbohydrates are slowly digested and released into your bloodstream. Complex carbohydrates are low-glycemic foods that have a minimal impact on blood sugar levels.
References
- "The Rice Diet Solution"; Kitty Girkin Rosati and Robert Rosati; 2006
- "The Fiber35 Diet"; Brenda Watson, CNC; 2007
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D., C.N.S.; 2007
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