How to Do the Rice Diet

The rice diet is a low-fat and low-salt diet aimed at preventing hypertension, obesity, heart disease and diabetes. The rice diet is considered a fairly strict regimen and usually results in rapid weight loss if the diet is followed correctly. Several books have been published on the rice diet, including "The Rice Diet Solution." The program consists mostly of foods that are high in fiber, whole grains, fruit and vegetables.

Things You'll Need

• Whole grain bread
• Rice
• Whole grain pasta
• In-season fruit
• Nonfat yogurt
• In-season vegetables
• Lean chicken
• Lean pork
• Low-sodium black beans
• Multivitamin

Show More

Instructions

• 1

  Consume only about 800 calories and 50 mg of sodium on the first day. You can calculate how many calories you are consuming at The Daily Plate (see Resources section). Eat two starches, like rice and toast, and two in-season fruits for breakfast, lunch and dinner.

• 2

  Consume 1,100 calories a day and 300 mg of sodium per day for the rest of the week. For breakfast each day, eat toast, one in-season fruit and one nonfat yogurt. For lunch and dinner, you can eat three starches, like rice and toast or pasta, three in-season vegetables and one in-season fruit.

• 3

  Repeat steps 1 and 2 during the second week, until the last day of the week. On the last day, you can consume 1,200 calories and 500 mg of sodium. For breakfast, eat toast and rice and one in-season fruit. For lunch, eat three starches, like toast, rice and pasta, three in-season vegetables, and one in-season fruit. For dinner, eat three starches, like toast, rice and pasta, three proteins, like lean chicken, lean pork and low-sodium black beans, three in-season vegetables, and one in-season fruit.

• 4

  Eat 800 calories and 50 mg of sodium as in step 1 for the next few weeks. For the four days following, eat 1,100 calories a day and 300 mg of sodium per day as in step 2. During the final two days of the diet, consume 1,200 calories and 500 mg of sodium as in step 3. Each week, you may add 200 calories to your diet per week.

• 5

  Stop adding 200 calories per week to the diet when you stop losing weight. This weekly regimen is a diet that you can stay on for as long as you like.