An estimated 3 billion people eat rice as a main staple of their menu. It is simple to store, inexpensive and highly digestible. Rice is also high in complex carbohydrates, contains all eight amino acids and is a good source of vitamins and fiber. These positive factors played a part in the creation of the steamed rice diet, also known as the Rice Diet Solution. This is a low-fat, low-sodium diet that includes whole grains, fresh fruits and vegetables, legumes, dairy, seafood and lean protein. The steamed rice diet has been used for weight loss since 1939 and remains a healthy diet alternative today. The steamed rice diet is not a simple diet plan; it is a four-step program that leads to lifestyle changes that support your health well into the future.
The Diet
The steamed rice diet consists of three phases. Phase one lasts one week and has the highest calorie restriction. On day one, you consume only rice and fruit. For the next six days, you can enjoy rice, vegetables, whole grain cereals and a small amount of dairy. Phase two encourages you to eat slightly more food, while retaining one day per week of rice and fruit only. You stay in phase two until you have reached your weight loss goal. Phase three is the maintenance phase of the steamed rice diet. You have more flexibility and can enjoy more protein sources than during the earlier phases.
Become a Mindful Eater
The diet's second step, becoming aware of the food you eat and the meaning of eating well, is important to the success of the rice diet. Understanding the nutritional content of food and how to read and interpret food labels helps you to make healthier meal choices. As you become a more conscious food consumer, you will notice how certain foods affect your mind and your body.
Enjoy Some "Me Time"
The third step in the steamed rice diet plan is to make time each day for rest. During your rest time, you have time to think and listen to your own thoughts. This step helps you learn to observe your life and not obsess about it. Activities such as meditating, keeping a journal, yoga and gentle exercising will help you connect with both your body and mind.
Gain Support for Change
The fourth step of the rice diet plan is to develop a support system that will help you stay with your new habits and goals of living more healthfully. Connect with others who also commit to taking better care of their health. Doing so helps you keep up the changes you experience with the steamed rice diet. This program helps you learn your body's signals for hunger and fullness. It also helps you regulate the stress in your life so that stress-related eating becomes a thing of the past. You will feel stronger and enjoy more mental clarity as you cut out processed foods and chemicals from your diet.
References
- International Rice Research Institute; Rice Facts
- "The Rice Diet Solution"; Kitty Gurkin Rosati, et al.; 2006
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