What To Eat On The Rice Diet

The Rice Diet is a diet based on Duke University's Rice Diet Program, which is a weight loss clinic that has been in operation since 1939. The menu consists of a variety of foods, all of them low in sodium and unprocessed. It is a very low calorie diet -- some days dieters do not exceed 800 calories. Before starting a diet this low in calories, consult with your physician.

Rice and Other Grains

The Rice Diet, as the name suggests, revolves around rice. However, rice isn't the only grain you can enjoy on this eating plan. Oatmeal, barley, cornmeal and wheat also play a role. On the rice diet, you might eat a cup of oatmeal for breakfast along with some fruit, while having a cup of brown rice with fruit for lunch. In the evening, quinoa, a grain-like seed, might be on the menu. Note that all grains are served without fat.

Fruit and Vegetables

Besides rice and other grains, fruit is the mainstay of the Rice Diet. A typical day's menu might include a cup of berries, an apple, a banana and part of a mango, according to "The Rice Diet Renewal," written by Kitty Rosati, the Rice Diet Program's nutrition director. Vegetables are an important part of the Rice Diet as well. Tomatoes, squash, carrots and onions and many other vegetables are on the menu alongside the fruit and rice. The vegetables generally have little fat -- recipes typically require no more than 1 tsp. of olive oil.

Dairy

Dairy is a minimal part of the Rice Diet and generally takes the form of one to two cups of organic milk -- dairy or soy. Cheese and yogurt are also options, provided they are low in fat. Dairy is permitted each day, except for the one day a week that is designed as the basic rice day. On that day, dieters eat only fruit and grains. To address calcium needs, Rosati recommends eating fruits, vegetables and legumes that are high in calcium. Tofu, kale and garbanzo beans are examples of such foods.

Protein

If you are looking for a high-protein diet, the Rice Diet isn't it. Dieters typically eat only 1 to 3 oz. of animal protein each day. If legumes are used for protein instead, you are allowed a serving of approximately 1/2 cup. Rosati considers a diet low in animal protein, or without meat altogether, preferable to more carnivorous diets. Her rationale is that high levels of animal protein are related to heart disease, which is one of the conditions that the Rice Diet addresses.