The rice diet stems from a 1939 study out of Duke University's Department of Medicine by Walter Kempner, who developed a diet consisting of rice, fruit, vegetables and other fresh, whole foods. The program monitored the effects the diet had on weight-related diseases such as obesity, heart disease, diabetes and hypertension. The rice diet is a low-calorie and low-fat plan that incorporates exercise and stress management. It is divided into three phases which include detox, weight loss and maintenance. Results may vary for every individual, and you should consult your physician before beginning any weight loss program.
Function
The first phase is about detoxifying your body of chemicals found in your food supply, such as pesticides, antibiotics, sugar and growth hormones. It lasts about a week and consists of mostly grains and vegetables. During the seven days, you consume rice, vegetables, other whole-grain products, beans and nonfat dairy. Fruit is permitted one day a week. In "The Rice Diet Solution," authors Kitty Girkin Rosati and Robert Rosati state that the goal of phase one is not only to detox, but also prepare your body and mind for sustained weight loss. The overall goal is to cleanse your system of excess water weight and excess sodium.
Nutrients in Brown Rice
Brown rice is the staple food during phase one of your diet. Author Jonny Bowden says in "The 150 Healthiest Foods on Earth" that brown rice is more nutritious than white rice. White rice has had the bran layer removed, which is where most of the fiber, vitamins and minerals are contained. Brown rice has not been processed, so it has retained its nutrients. This includes niacin, vitamin B6, magnesium, manganese, phosphorus, selenium and vitamin E. A cup of cooked brown rice contains about 4 g of fiber.
Benefits of Fiber
Many of the foods that you consume during phase one provide a significant amount of fiber to your diet. Foods that are fiber-rich include brown rice, quinoa, beans, whole-grains and vegetables. In "The Nutrition Almanac," author John D. Kirschmann writes that fiber has a slow digestion rate and can help regulate blood sugar levels for diabetics because it is gradually released into the bloodstream. Fiber moves smoothly through the digestive tract and maintains regular elimination. This helps protect against colon, breast and prostate cancer. According to "The Rice Diet Solution," the fiber content of foods during phase one helps in lowering cholesterol and preventing heart disease.
Significance of Vegetables
During phase one you consume several servings of vegetables. According to the American Dietetic Association, vegetables are major sources of carotenoids, vitamin C, folate and potassium. They also offer dietary fiber and other phytonutrients that have health-promoting qualities. The nutritional content of vegetables differs, so phase one encourages you to vary your choices. Choose dark-green, orange, starchy vegetables and legumes during your diet.
Function of Sodium
During the seven days of phase one, you are not allowed sodium or salt. In "The Rice Diet Solution," you are only permitted approximately 300 mg of sodium per day. According to the authors, many food products that have been canned or frozen contain excess sodium. A high-sodium diet increases blood pressure, which is often a risk factor for heart disease, stroke, hypertension, kidney failure and other conditions. The minimal amount of sodium that is allowed during this phase naturally occurs in your permitted foods such as brown rice and vegetables. According to the American Dietetic Association, a small amount of sodium is necessary to maintain proper fluid balance
References
- "The Rice Diet Solution"; Kitty Girkin Rosati and Robert Rosati; 2006
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.; 2007
- "The American Dietetic Assocation's Complete Food and Nutrition Guide"; The American Dietetic Association; 1996
- "Nutrition Almanac"; John D. Kirschmann; 2007
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