Rice Diet
The Rice Diet is the basis for a medically-supervised, live-in program designed for rapid weight-loss over a period of 2 to 4 weeks or more, in the treatment of obesity, diabetes, heart disease, hypertension and renal disease.
The program operates as part of Duke University in Durham, North Carolina, USA.
Origins of the Rice Diet
The originator of the Rice Diet was Walter Kempner, born Germany 1903, who joined Duke University’s Department of Medicine in 1934. Kempner investigated the effect of diet on diseases including hypertension and diabetes, and found that they were rarely problems for people using rice as a staple food.
Kempner developed a diet of rice, fruit, juices, sugar, plus vitamin and iron supplements to help people with these and related health problems. The Kempner diet or Rice Diet has been used since 1939 in treating, often with dramatic results, more than 18,000 patients from around the world suffering from diabetes, obesity, heart disease and hypertension.
Rice Diet Program
The Rice Diet is not like fad diets which come and go, but has developed into a complete, proven and well-respected program for improving health. As well as meals using the Rice Diet, the program provides classes, groups and workshops for stress management and exercise, nutritional lectures, and personal medical supervision.
Menu Plans
Participants in the program have a limited menu selection initially, then choose from a range of items comprising fresh fruits and vegetables, grains, fish, and legumes (beans), varied daily. The name Rice Diet is somewhat confusing (the diet origins being the study of rice as a staple), as more than 30 food items are available, including a number of rices.
Sample Menu
- Breakfast, Lunch, and Dinner: 2 Starches, 2 Fruits
Days Two through Seven: Lacto-Vegetarian Rice Diet
- Breakfast: 1 Starch, 1 Non-fat Dairy, 1 Fruit
- Lunch and Dinner: 3 Starches, 3 Vegetables, 1 Fruit
Basic rules of thumb on serving sizes:
- 1 Starch = 1 slice bread, 1/3 cup cooked rice or beans, or 1/2 cup cooked pasta
- 1 Fruit = 1 medium sized fruit, 1/2 banana, or 1 cup cut fruit
- 1 Vegetable = 1 cup uncooked or 1/2 cup cooked
- 1 Dairy = 1 cup milk, 1 cup yogurt, or 1/2 cup cottage cheese.
Low Salt
Salt is restricted in the Rice Diet, since the body swells with salt (sodium) and water. Most people’s diet contains approx. 4-7 grams of sodium, yet less than half a gram a day is necessary for normal body function.
Salt is a problem for patients with high blood pressure and kidney failure, and this is true also for most people if present in higher quantities in the diet. Salt stimulates the appetite, whereas herbs and spices simply flavor the food.
Limiting salt reduces several health risks, including cholesterol, blood pressure, heart size and weight, as well as reducing the need to medicate for these problems.
Low Fat
As well as being low-salt, the daily diet contains 5 gm or less of fat, about 20 gm of protein, and not more than 150 mg of sodium.
On completion of the program, resources are available for participants to continue with a healthy lifestyle, and to maintain the improved health gained while on the residential program.
Resources
The Rice Diet Solution by Robert Rosati (released December 2005)
Rice Diet Program – Official Site
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if i use this diet for 9 days how much will i lose?? i want to lose 9kg so thats like 1kg per day will it work with this diet? BTW ….im 164 pounds.
I went on this diet in 1999 and lost 3 to 5 pounds over night and a pound every day. So in a two weeks, I lost close to 15 pounds. So it does work, but mine was way much stricker. Good luck to you!
I am really considering this diet. How affective is it?
For weight loss? probably very effective in the short term, but if you want to thrive, check out similar, but better diets such as the starch solution or the 80/10/10 diet. Fish and dairy are not only unessential, but damaging to health, and this diet seems to restrict caloric intake, but i haven’t read the book myself, so I may be wrong.
There is no requirement that you eat animal foods. They just allow for that. Long term, you add more calories and if you do leave out the animal foods, it looks very much like the Starch Solution. In fact, Dr. McDougall’s videos on YouTube include interviews with the director of the Rice Diet program. They use the same basic principals. The thing is that at the beginning, this is a VERY restrictive, low calorie, low sodium diet and is really meant for people who are in danger and need to do something right now, so if you’re not one of those people you might not want to do that.
I have been on this diet for less than a week and have already lost 9 stone im amazed think i have found te right doet for me, xx
Hi Kirsty can you tell me what veg you can have? Im assuming the fruit can be an apple, orange etc. The diary does this need to be non fat or at least very low fat? Also hen it say week 1 for the 6 days it says luinch and dinner to include 3 starches, 3 veg and 1 fruitis this divided by the 2 meals? Gill x
I am thinking of starting this diet. Just reserved the books from the library. But before I get started, would you mind sharing some of your meals?
sory i meant 9 pound
Alright starting this diet tomorrow. Just weighed in at 208.4. Will keep ya updated lol.
saw ur comment. just curious how has this diet worked for u so far
Any updates about your diet ??
Hi I am looking into starting the rice diet but am finding it hard to work out the portions in grams for cups.
According to the web a cup of white rice is 185grams! That is a lot of rice considering that on phase one you need to eat 1 cup for lunch and tea have I got this measurement right?
Thanks
ben
Ben, I believe that figure is for uncooked rice. A good rule of thumb is that a cup of cooked rice should be about the size of your fist.
i have started the rice diet about 1 week and 2 days ago ( 9days ago) …
i have lost 7lbs already.. is that good progress ?? anyways..
i am amazed at how rapid the effects are taking on.
- i am happy wih the results, and i may never eat rice again !
HA,
Can you share some sample of your meals?
The rice diet works wonders. I came to America from Korea since I was 14 and became overweight. Now,I lost about 40 pounds by eating like a true Asian and not an American. What I did is that I concentrated on rice as a main meal and I would eat 2 bowls a day. I would have some peas for breakfast and sometimes as a snack. I was never hungry and I saved a lot of money.
Im healthier!
I’m going to try thisw diet because I don’t have to put out a lot of money that I don’t have and I love the Idea of rice and beans. tomatoes,broccoli,
califlower,carrots,celery,cucumbers,strawberries, apples, peaches, yumyumyum
Can bodybuilders use this diet to shed excess body weight and still maintain strength for lifting heavy weights?
youll be fine ive done it for about 2 months and lost thirty pounds but i added a little protein here and there like baked chicken turkey burgers and sometimes muscle milk
i dont see too many here that lost weight. hmmm
ummmm. how many calories can you have a day? can you eat unlimited amounts of rice? Because that would be a dream come true!!! Does anyone know the exact meal plan and amounts?
THIS IS A GREAT DIET, IT WORKS!!!
The Rice Diet Solution plan has several phases:
Phase 1 — one week
1 day: Basic Rice Diet (800 calories and 50 mg sodium)
2 starches and 2 fruits at breakfast, lunch, and dinner
Starches = 1/2 cup – 1 cup pasta / rice or cereal /oatmeal
6 days: Lacto Vegetarian Rice Diet (1,000 calories a day and 300 mg sodium)
Breakfast: 1 starch, 1 fruit, 1 nonfat dairy
example diary = 1 cup nf milk, 1/2 cup cottage cheese / yogurt
Lunch and dinner: 3 starches, 3 vegetables, 1 fruit
Phase 2 — one week
1st day: Basic Rice Diet
next 5 days: Lacto Vegetarian Rice Diet
1 day Vegetarian Plus Rice Diet (1,200 calories per day and 500 mg sodium)
Breakfast: 2 starches, 1 fruit
Lunch: 3 starches, 3 vegetables, 1 fruit
Dinner: 3 starches, 3 protein (or 2 dairy), 3 vegetables, 1 fruit
Phase 3 — Maintenance. Same as phase 2, adding about 200 more calories per week, until you stop losing weight.
1 day: Basic Rice Diet
4 days: Lacto Vegetarian Rice Diet
2 days: Vegetarian Plus Rice Diet
What is 3 protein suppose to equal?
I knew a lady that went to Duke and did this diet. She lost 110 lbs. and looked like a different young person. Never heard anything but great things about the diet.
i started two days ago… i feel surprisingly very full… is that normal? did i do sth wrong?
Hi! I am vegan and looking to lose 20 pounds. Would this diet still work for 2 weeks on the plan except no meat or dairy, around 300-600 calories a day? Should i adapt it so there’s black beans, quinoa, only watery fruits and veggies (i.e., cucumber, watermelon, tomato, zucchini, cantaloupe)?? But other greens like spinach of course. Does eating starch really make a difference? Ive done it just fruits and veggies and it worked.
I want to start this rice diet..I think as a family it just might work..
Can we still use the Mrs. Dash seasonings without ruining the whole diet process..I’ve noticed my hang up is salt..” taste”. Also for the meats..will baked meats be ok ?
The book says that you can subsitute non-fat dairy for non-fat soy – or for nut milks, like almond milk for instance.
I need help……weigh 210 and am diabetic. Can’t seem to find a program that doesn’t cost a lot of $$$. I don’t have a lot of $$ and would like to pursue the rice diet….any info and recipies would be appreciated. thanks.
Can I substitute the dairy for soy products? I am aware those are high in fat – but am lactose intolerant…
I would get the Lactaid or store brand lactose-free fat-free milk. With diets like these you have to keep the fat really low since it is high carb otherwise you won’t get same results. I have the same problem as you so I look for lactose-free milk if I can’t have almond or soy milk.
Order the book on Amazon, used book. We do not like brown rice so use white. The book says its not the rice thats the key. You can use any low/non-fat food…its just to fill you up. Rice happens to be a good choice and mixed with veggies and seasonings is quite tasty. Didnt do fish and once or twice a week did a small portion of red meat.We use Mrs.Dash for seasoning. I dont use any salt but still use foods/canned that have salt, just low. We did no “white” foods during the week…sugar, salt,bread. We went 3 weeks on the diet, then just on the week days. Regular meals on weekend but didnt pig out. We also found we ate smaller meals so when we went out we sometimes split a meal.My husband likes a sweet at night so eats a Fudgesickle. He lost 70 pounds in 5 months for a trip to Hawaii. Put back on half but we are back on it.We exercised too at a club. Just made us feel better.
so i’m aout to use this diet but i havent got the book so i’m jst goin from what it says on here but am i aloud meat? and if yes how much a week?
any indian style breakfast ,lunch and dinner plan . pls pls
Suprised by this diet. hAVE 1.5kg in 3 days. Am 72kg and aiming at 65 kg. It is very simple. I spread out the breakfast and lunch ingredients so that I have fruit snacks for morning tea and lunch. So far so good. I eat 1 cup cooked organic oats (porridge) for breakfast with 1 tsp sugar.
what rice can i eat? I like to eat white basmati rice and I’ve tried brown rice, it’s horrible :/
look for brown jasmine rice. it really makes a difference. add a little coconut oil for flavor. and sometimes, instead of cooking it in water, cook it in broth – my brothers favorite!
International Rice Diet Report. I read this book back in 1989.About a lady who sold every thing she had and moved to Durham, NC to inrole in the rice diet program at Duke University. great read and very helpful with menus and motivation…just rice!
This is a great way to loose weight.I lost eight five pounds on this diet and have kept it off.Never felt hungry.The longer you are on this diet you learn more and more about your body.You find out how salt and artificial sweeteners really afect you.And yes you can eat carrots.The results are amazing.
Me guataria hacer esta dieta pero cuál es el arroz dieta y nos puede dar algunos menús para el desayuno, almuerzo y comida de ejemplo.
Gracias
(I like to do this diet but what is the rice diet and can give us some menus for breakfast, lunch and dinner for example.
Thanks)
usted tendría que comprar el libro para que ( you would have to purchase the book for that)
Hi I just started this diet today. In the older comments, I saw the menu posted. However, the diet I am following is:
Phase 1 — one week
1 day: Basic Rice Diet (800 calories and 50 mg sodium)
2 starches and 2 fruits at breakfast, lunch, and dinner
6 days: Lacto Vegetarian Rice Diet (1,000 calories a day and 300 mg sodium)
Breakfast: 1 starch, 1 fruit, 1 nonfat dairy
Lunch and dinner: 3 starches, 3 vegetables, 1 fruit
Phase 2 — one week
1 day: Basic Rice Diet
5 days: Lacto Vegetarian Rice Diet
1 day: Vegetarian Plus Rice Diet (1,200 calories per day and 500 mg sodium)
Breakfast: 2 starches, 1 fruit
Lunch: 3 starches, 3 vegetables, 1 fruit
Dinner: 3 starches, 3 protein (or 2 dairy), 3 vegetables, 1 fruit
Phase 3 — Maintenance. Same as phase 2, adding about 200 more calories per week, until you stop losing weight.
1 day: Basic Rice Diet
4 days: Lacto Vegetarian Rice Diet
2 days: Vegetarian Plus Rice Diet
Am I on the right track?
have just started on the rice and fruit diet and I think that my stomach has shrunk so I am not too hungry
You can’t go wrong with carrots… Eat as many as you like and try to eat them raw… Great healing too. Do me a favour? Google benefits of carrots … Check it out. Carrots, beetroot (or juice), ginger and garlic. Try and avoid chemicals and additives. Try and eat unprocessed food. If it’s rice, pasta or bread or porride try and go for the wholemeal. You’ll get used to the food and eventually you’ll love it more than the factory stuff. Wanna eat meat? Wild game occasionally is ok. Try and eat your veg raw and don’t forget beans. If it’s seafod, choose small,. ie sardines, prawns, shellfish. Big fish have more chance of containing mercury… Stay with the small. Good health.
This diet is very effective; i lost 60 pounds in a little over 30 days.
Really? OMG. Seriously. what exactly did you do? I want to lose 50 and have about 46 days to do it!