In a day and age when many diets demonize carbohydrates, the Rice Diet is alive and well. Originally developed by Walter Kempner in the 1930s as a treatment for high blood pressure and kidney problems, the diet is experiencing a new revival in the form of the new book, "The Rice Diet Renewal," written by registered dietitian Kitty Rosati. Dieters can also receive out-patient treatment at the Rice Diet Program at Duke University.
Sodium
Rosati, the nutrition director of The Rice Diet Program, points out that sodium can increase insulin levels immediately after consumption. Since excess insulin in the blood contributes to weight gain, greatly reducing sodium has the potential to contribute to weight loss. A 2007 study conducted by Miriam Fonseca-Alaniz that was published in the journal "Obesity" supports this idea. Decreasing sodium also can help to resolve high blood pressure and ease the burden on the kidneys, leading to greater health.
Calories
Ultimately, the Rice Diet is effective because it severely limits calories. In her book, Rosati recommends reducing calories to as low as 800 calories once a week. Other days, dieters are encouraged to eat no more than 1,000 a day. While Rosati states that individuals will lose weight by eating a slightly higher number of calories, she points out that weight loss will be slower. University of Maryland nutritionist Andrea Wenger Hess notes, however, that people are more likely to regain weight if it is lost quickly. She recommends that weight loss not exceed 1 to 2 lbs. per week and that dieters not go below 1,200 calories a day, as nutritional deficiencies can be the result.
Allowed Foods
On what the program terms a "basic rice day," dieters are directed to eat only fruit and grains for that one day each week. Although the name indicates that only rice is allowed, other grains, such as oats or barley, are permitted as long as they do not have added fat, sugar or sodium. A typical regular day's diet includes three to five servings of fruit, four to six servings of vegetables, five to 11 servings of starch, 1 to 4 tsp. of olive oil, 1 to 3 oz. of lean protein and 1 to 2 cups of milk for a total of no more than 1,200 calories.
Other Aspects of the Diet
Much of the Rice Diet Program emphasizes overall physical and emotional healing. Getting in touch with your spiritual side, journaling and developing a positive attitude play a major role in the Rice Diet. Rosati also encourages people to be conscious consumers who pay attention to the source of their food, choosing only healthy foods that have not been genetically modified or treated with pesticides. Exercise is an important part of the Rice Diet as well, as Rosati recommends exercising in a gentle, fun fashion for 45 to 60 minutes each day.
References
- "The Rice Diet Renewal"; Kitty Rosati; 2010
- "Obesity"; High Sodium Intake Enhances Insulin-stimulated Glucose Uptake in Rat Epididymal Adipose Tissue; Miriam Fonseca-Alaniz, et al,; March 27, 2008
- University of Maryland Medical Center; Common-Sense Strategies to Long-Term Weight Loss; Michelle Murray
- MedSpace: Walter Kempner
- The Rice Diet Program: What Is the Rice Diet Program?
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