The Rice Diet: What You Need to Know

This eating plan is considered a fad diet. Fad diets often promote quick weight loss that is unsustainable and may severely restrict what you eat. They may be harmful and generally do not have long-lasting health benefits. Talk to your healthcare provider before making any major changes to how you eat.

Here’s what you need to know about this rice-centered eating program and whether or not it can benefit your overall well-being and weight goals.

The Rice Diet has changed over the years and is not nearly as strict as Kempner’s original program. In the most recently published book on the subject, The Rice Diet Renewal, dietitian Kitty Girkin Rosati outlines a modern version of the plan, which has three phases:

• Phase one: This stage lasts one week. Participants stick to the basic Rice Diet menu of rice and fruit for one day. Then, for the other six days, dieters can include vegetables, whole-grain bread and cereal, and some nonfat dairy or plant milk.
• Phase two: This stage lasts until you reach your weight goal. Each week begins with one day of the basic Rice Diet. Then you add in the grains, vegetables, and nonfat milk for the remainder of the week. On one day of your choice, you include one protein source, such as fish, extra nonfat dairy, or organic eggs. Phase two includes slightly more sodium and more calories than phase one.
• Phase three: This is the maintenance phase, which gives dieters more choices, additional protein, and more flexibility with sodium.

In each phase, you eat specific portions of each food to control your calorie intake, according to the book.

Foods to Include

You can eat any fruit, grain, or vegetable you like as long as there is no added salt or fat. You can also add one teaspoon of maple syrup or honey each day.

Foods to Avoid

If you intend to follow the Rice Diet, you will want to avoid several types of foods, including:

• Overly processed foods high in sodium, sugar, and fat
• High-fat foods
• Highly processed carbs, like white bread
• High-sugar foods

In December 1975, Kempner published research in the Archives of Internal Medicine‌ about the rice and fruit diet’s effect on weight. In the study, 106 people with obesity followed the diet, along with an exercise prescription and daily motivational support. Each person lost at least 99 pounds, and average weight loss was 141 pounds. Many also experienced significant reductions in blood pressure, blood sugar, and triglycerides.

While there are many studies exploring the benefits of a rice-centered diet, there is little research supporting the Rice Diet specifically for weight loss or treatment of hypertension.

It is also important to consider the need to add nutritional supplements due to limited nutrients in rice. The original study groups also received supplements to help address deficiencies.

Consult a doctor or dietitian knowledgeable in weight management for the best tips for diet modifications and supplementation.

What’s more, the original Rice Diet was meant to be conducted under medical supervision. While the new version of the diet is more accessible to a wider audience, it is still a good idea to talk with your doctor before starting it.

As mentioned, some evidence suggests that a rice-centered diet may help with managing high blood pressure and related conditions. However, you should discuss your diet with a dietitian or doctor if you are at risk or living with high blood pressure or cardiovascular disease before making any major changes to your diet.

The Takeaway

• The Rice Diet was originally developed as a treatment for high blood pressure and other metabolic conditions.
• Modern interpretations are a bit less limited but still stress restrictions that may lead to rapid weight loss and potential regain once you stop with the diet.
• If you are interested in diets for high blood pressure or other medical conditions, you should consult a doctor or nutritionist who can help guide your dietary changes.