The Rice Diet: What is it and Does it Work for Weight Loss?

Despite what the name might suggest, the rice diet is about much more than just rice. Originally developed as a treatment for malignant hypertension and renal failure, the diet has evolved and is now considered by some as a potential weight loss diet plan.

But what exactly is the rice diet, how effective is it for weight loss, and most importantly, is it safe? Keep reading as we answer these questions and more!

What is the Rice Diet?

The rice diet was originally created by Walter Kempner in 1939 with the motive to treat malignant hypertension (a severe form of high blood pressure) and chronic kidney disease.. However, in 1975, he discovered that the rice diet also produced significant weight loss in obese individuals [1].

Now, skipping a few years ahead, Kitty and Robert Rosati published their weight loss program in the book “The Rice Diet Solution” based on Kempner’s findings. It is a high-complex carb, low-fat, low-sodium diet that claims men can lose 28 to 30 pounds per month, and women lose 19 to 20 pounds per month.

Explore recipes with: 5 Healthy Rice Diet Recipes For Weight Loss

How Does the Rice Diet Work?

The Rice Diet Solution explains  that the main focus is on limiting foods that are high in sodium, avoiding salt in general, and reducing saturated fats. All of this helps eliminate excess water weight and can prevent bloating. The diet also eliminates most dairy products and, in general, is considered extremely restrictive compared to standard dietary recommendations.

It then highlights high-fiber foods that leave you feeling full to keep cravings at bay, along with fruits, grains, vegetables, etc., as the primary food groups for nutrition.

Does the rice diet really work?

The rice diet can be temporarily effective for weight loss as it is low in calories. However, due to its restrictive nature and rules for limiting protein, it is not sustainable and can lead to nutrition deficiencies and muscle loss. [2]

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Does it Help With Weight Loss?

The new rice diet solution has been created as a weight loss solution. It is based on the original Kempner version but adapts into a weight loss program by incorporating a calorie deficit into the diet plan. However, there is no specific research to prove that the rice diet solution works for weight loss.

Here are the parameters for the rice diet:

• Start with 1000 calories a day and then increase up to 1,200 calories.
• Limit cholesterol to 100 mg or less
• Sodium ranges from 500 to 1,000 mg per day
• Limit saturated fat to 5.5 g per day 
• Limit total fat to 22 g or less 

According to the group’s diet plan, to lose weight, you will learn how to portion control and eat what you want in moderation through these three phases.

Phase 1: Detox

The first phase focuses on cleansing the body by eliminating excess sodium, toxins, and water retention, as stated in the book. This phase aims to reset your system through a detox diet and prepare for the following stages.

Phase 2: Weight Loss

In this phase, the goal is to support weight loss based on individual health objectives. The duration of this phase varies depending on how much weight a person aims to lose. You can calculate how many calories you should consume in a day depending on your weight management goals with this Calorie Calculator.

How fast can you lose weight on the rice diet?

According to the Rice Diet program website, in the first month, men lose an average of 30 pounds, and women lose 19 pounds. It’s important to keep in mind that rapid weight loss at the start of a diet is often primarily due to fluid and water weight losses, not actual fat loss. This is a weight loss of 5-9 pounds per week, and typically slows down after the first month or two.
Most healthcare professionals do not recommend this speed of weight loss as it can lead to muscle loss, nutrient deficiencies, and is more likely to lead to weight regain.[3]

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Phase 3: Maintenance

Once the desired weight is reached, phase three guides you through maintaining that weight. The authors suggest gradually incorporating an additional 200 calories into your day.

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How to Follow the Rice Diet

So, if you’ve decided to give the rice diet a try, here’s how you can begin structuring your meals:

Rice should make up the majority of your meals as the primary source of food

The second most important food group is fruit, which includes a whole load of essential nutrients, vitamins, minerals, antioxidants, and fiber. Natural fruit smoothies and juices are also allowed.

The book explains that you can slowly incorporate vegetables, beans, whole grains, lean protein, and non-fat dairy into the mix for a balanced diet.

Is it better to have brown rice or white rice for the rice diet?

Brown rice is typically more nutritious than white rice as it contains more protein, fiber, and essential vitamins and minerals. However, brown rice is higher in calories, which is important to note if your main goal is weight loss. It may come down to a matter of preference and what you’re willing to eat every day, as the diet’s main goal is to eat two cups of rice per day.[4][5] 

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Health Benefits of the Rice Diet Solution

The book claims the rice diet solution does come with health benefits other than weight loss: [1]:

• It is low in protein, fats, and sodium, making it suitable for individuals with chronic health problems like heart disease, high blood pressure, high cholesterol, or type 2 diabetes.
• One of the key advantages of this diet is that it helps individuals develop better portion control while encouraging the consumption of more fresh fruits. For people with heart conditions that require a low-sodium, low-fat diet, this plan can be particularly beneficial in promoting healthier eating habits.
• Another major benefit of the rice diet is that it challenges the common misconception about carbohydrates. Many diets emphasize cutting carbs, often labeling them as harmful. However, carbohydrates are an essential nutrient for our bodies, especially for brain function, as our brains rely on glucose for energy.

What are the risks that come from following the rice diet?

The rice diet poses several risks, such as nutrient deficiencies, muscle loss, and a likelihood of weight regain. The diet is very low in calories and restrictive, which could put a person at risk of vitamin and mineral deficiencies essential for health. It is also low in protein, which over time, can lead to muscle loss, physical weakness, and a slowed metabolism. Lastly, since it is restrictive and may cause rapid weight loss, it can increase the likelihood of weight regain once it becomes too difficult to follow. 

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Conclusion

The rice diet focuses on helping individuals lose weight through quality complex carbs. However, it’s essential to have a balanced diet to not suffer from nutritional deficiencies. Always consult a physician before undertaking extreme diet strategies, and ensure you set realistic goals for sustainable weight loss. For more tips on weight management, check out the JustFit app!