Fish & Rice Diet

The fish and rice diet is a low calorie, low fat eating regimen. It is inspired by eating patterns of Asian countries, particularly Japan. Typically, it is coupled with an exercise program of Tai Chi, yoga, swimming and walking. You should consult a physician before attempting this diet, particularly if you have previous health conditions.

Inclusions

• Despite its name, dieters are allowed to eat more than fish and rice. In fact, fish isn't even added until the third maintenance phase. You can also choose from fresh vegetables and fruits, nuts and seeds, whole grains and legumes.

Exclusions

• Salt is restricted to fewer than 500 milligrams a day, and artificial sweeteners such as Splenda are allowed only in small amounts. Alcohol, soft drinks and animal sources of protein other than fish are all prohibited.

Phases

• There are three phases to this regimen. The first typically lasts 10 to 14 days and includes only 5 percent fat, 6 percent protein and 89 percent carbohydrates--made up of brown rice, quinoa, vegetables, soy and minimal fruit. Phase two moves to 7 percent fat, 13 percent protein and 80 percent carbohydrates, adding in eggs and more starches. The third phase is when fish is added, and includes 10 to 20 percent fat, 15 percent protein and 65 to 75 percent carbohydrates. The third phase is meant to be a maintenance regimen to keep up long term.

Japanese Origins

• According to the book "Japanese Women Don't Get Old Or Fat," the staples of the Japanese diet are fish, soy, rice, vegetables and fruit. A typical meal may include rice with onions, carrots, bok choy and seaweed, along with sushi. The variation for the rice and fish diet is that the white rice is replaced with brown, and soy sauce use is limited.

Health Effects

• Risks of the diet can include low potassium, particularly if you are also using diuretics or laxatives, and can give dieters too few calories and fat. Benefits may consist of weight loss, lowered sodium intake and lowered blood pressure.