- Easy to Follow
- Research Support
What is it?
Otherwise known as the Duke Rice Diet, the Rice Diet is a restricted calorie diet program developed by Walter Kempner – a German physician and researcher who worked at the Duke University Department of Medicine– in 1939. This diet plan is not only considered effective to treat or control several medical conditions such as diabetes, hypertension, kidney problems and congestive heart ailments but also helpful to shed off unwanted body weight in a safe as well as effectual way. In other words, the Rice Diet Plan is a low fat, low calorie, low sodium and high complex carbohydrate diet program that has been designed to avoid or reverse chronic diseases closely associated with being obese or overweight.
How does it work?
It is primarily in the form of a comprehensive residential program that is primarily offered at its facility called the Rice Diet Center based in Durham, North Carolina. The program includes classes imparted by highly educated personnel on such topics as the Biology of Disregulated Eating, Emotional Eating, Craving Management, Mindfulness Meditation for Binge Eating, Exercise Tips to Last a Lifetime and Tips for Eating Out. Further, well devised exercise plans, yoga, stress management and meditation also form part of this program.
What are the foods allowed?
Although referred to as the Rice Diet, this diet is not solely restricted to the intake of rice and also consists of fresh fruits and vegetables, grains, low fat dairy items, lean meat and seafood. In fact, the rice diet plan encourages the increased intake of complex carbohydrate food items while minimizing the intake of processed food items as well as foods with high content of fat, proteins, calories, sugar and sodium. As such, the foods that are allowed on this diet plan are:
- Brown rice
- Whole grain bread
- Fresh fruit juices
- Non fat dairy products
The Rice Diet Phases
The Rice Diet Plan consists of three phases, each of them with a unique set of goals as well as dietary suggestions. Phase one lasts for one week and its prime objective is to detoxify your body. During this phase, you are required to eat healthy and unprocessed food items while significantly reducing the sodium consumption. On the first day of the phase one, your diet will be restricted to 800 calories and 50 mg of Sodium. For the rest of the six days, the allowable calorie and sodium will be elevated to 1,000 and 300 respectively. Among the foods that could be consumed in the first phase are lean cut meat, eggs, seafood, fruits, vegetables, nuts and tofu.
In the case of phase two, it is a seven-day program. Also referred to as Lasting Weight Loss, the phase two is more or less like phase one and includes the consumption of vegetables, fruits and grains. The first day of this phase includes two starches and two fruits for breakfast, lunch and dinner. From day two to six, the diet will comprise one starch, two fruits and one low-fat dairy product for breakfast and three starches, one fruit and two vegetables for lunch and dinner. On the last day, you can intake two starches and one fruit for breakfast; four starches, three vegetables and three starches with a fruit for lunch and three meats, two vegetables and starches and a fruit. As such, this phase will help you to lose up to four pounds per week.
The main goal of the third phase is to help you maintain the weight, in addition to improving your energy levels. The diet menu will be same as in the case of the phase two however with the exception that you will be allowed to add 200 calories per week till you stop shedding off the weight. Among the food choices during this phase are cheese, eggs, lean meat, skinless poultry, nuts and olives.
- Versatile and rapid weight loss diet plan
- Aids to eliminate cellulite
- Lower cholesterol
- Lower blood pressure
Rice Diet Plan and Risk Factors
As your calorie intake will be limited to 1,000 calories per day when you embark on this diet plan, it is strictly recommended to seek advice of a registered practitioner, especially if you suffer from any of these chronic ailments like diabetes, cardiovascular diseases and high blood pressure.
How much does it cost?
This diet is relatively expensive and usually cost about $2,400, $1,000, $800 and $700 for the first, second, third and fourth week respectively. If you cannot afford this diet program, then you can buy its book, The Rice Diet Solution, which enables you to try this diet program from your home itself.