The Rice Diet originated with Walter Kempner who discovered that people who ate rice as a regular part of their diet rarely experienced health conditions such as hypertension and diabetes. According to EveryDiet, the Rice Diet is not just a fad diet, rather a proven program that is a part of Duke University in Durham, North Carolina. Consult with a physician before you start any new dietary plan.
Menu Plans
Followers of the Rice Diet select from a limited menu plan during the initial phase of the program. The diet alternates between a basic daily diet followed by a wider food selection for the remaining week. This pattern is repeated weekly for two to six weeks. Contrary to the diet's name, participants can eat more than just rice on this diet, which also includes vegetables, fruits, fish, legumes and grains.
Basic Rice Diet
The first day of the diet is known as the basic rice diet in which you eat two starches and two fruits at every meal. A starch serving may consist of one slice of bread, 1/3 cup of rice or beans or 1/2 cup of cooked pasta. A serving of fruit may be 1 cup of chopped fruit, half a banana or one medium-sized fruit, such as an apple or pear. A sample meal for this day may be a serving each of whole-grain rice and pasta with 2 cups of melon, apple and berries as dessert.
Lacto-Vegetarian
Following the first day, you follow a lacto-vegetarian diet for the rest of the week. Lacto-vegetarian refers to a diet that includes no meat but permits dairy foods, such as milk and cheese. Breakfast includes a serving each of fruit, a starch and nonfat dairy such as 1/2 cup of whole-grain cereal with half a banana and 1 cup of skim milk. Lunch and dinner are comprised of three starches, three vegetables and one fruit serving. Include 1/2 cup of uncooked or 1 cup of cooked vegetables in a meal, such as a mix of asparagus, broccoli and peas.
Low-Fat Meals
The Rice Diet is a high-carbohydrate diet that is lower in protein and low in fat. A daily meal plan typically contains no more than 5 g of fat and approximately 20 g of protein. The diet is also low in sodium, with no more than 150 mg of sodium per day. You should avoid salt as it contributes to bloating and swelling, as well as increasing the risks of high blood pressure and kidney disease.
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