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How to make a diet of rice

The diet of rice consists of a very strict regime for 2 or 4 weeks or more, this in order to lose several kilos in a short period . In this plan is mainly restricted salt, fat, sugar, processed foods. You can lose 10 to 15 kilos in 30 days.
The Dr. Walter Kempner introduced the Rice Diet in 1939 at Duke University in the United States as a method against hypertension , heart disease, kidney etc. Duke University canceled the rice diet program a few years ago after 70 years of existence, it was very expensive, it cost $ 5,000 a month, they had almost no customers because of the high costs.
The rice diet was a complete program within the Duke University to improve health included an exercise routine, classes, workshops to manage anxiety, etc.

Dr. Kempner planned the diet for a daily intake of 2000 calories, including fruit, low salt, low fat, protein , steamed rice, and restricting vegetables, supplementing it with vitamin supplements. Now, designed as a diet to lose weight , it has been modified to receive an intake of approximately 1200 calories, and consuming it for no more than two weeks.
Nutritional content of rice:
  • Rice is a highly nutritious food, it is classified within the group of cereals.
  • Starch is the main component of rice, it is 70-80%, starch is a carbohydrate hydrate.
  • It also contains amylose and amylopectin.
  • Protein content, approximately 7%
  • Rice is a good source of easily assimilable carbohydrates for the body.
  • Contains: Vitamin B1, vitamin B2, vitamin B3, phosphorus, potassium, fiber.
  • Although it contains vitamins and minerals, it is a protein- poor food .
See also:
  • Rice properties
  • How to make white rice
  • Cauliflower rice

Illustration of a rice diet menu

Do not add salt to your food. Salt is restricted in this diet. A diet high in salt increases blood pressure and the risk to the kidney damage. The rice diet is also a low fat diet.


  • 1 cup of rice
  • 1 cup of fresh fruit
  • Coffee or tea without sugar (you can use stevia )


  • 1 cup of rice
  • 1 cup of vegetables
  • 1/2 cup of cotija cheese
  • Coffee or green tea without sugar (you can use stevia )


  • 1 cup of rice
  • 3 ounces chicken thigh
  • 1/2 cup of cooked carrots
  • 1 pear
  • Coffee or green tea without sugar

Tips to make the rice diet

  1. Use some type of seasoning to substitute salt: lemon, chile, etc.
  2. You can prepare the food the first day of the week and freeze it to eat it the rest of the week
  3. You must drink 2 liters of water per day
  4. Perform resistance exercise
If you decide to start the rice diet, some experts have suggested how well we already mentioned not to apply it for more than two weeks, and that you choose to choose brown rice, there is a type of rice diet where only brown rice and water are included during a week, including only some fruits and vegetables, some have claimed amazing results, and no rebound, but we must remember that these results may vary according to the state of health of the person, sex, age, etc. And of course it is not necessary that the diet of rice is very killed, you can combine various ways of rice (highly nutritious) with foods such as fish, soy, seafood etc. Since to include the regular consumption of rice in the daily diet, it will contribute benefits to the organism, preventing hypertension, and hypercholesterolemia (high cholesterol).

Does the rice diet work?

Any diet as defined by its name, is to avoid and choose foods that will help in the loss of fat, without a doubt, in this type of diet, rice is the main food, and there is a wide range of recipes and ways to prepare it. , nevertheless, it is necessary to clarify something, many people have given testimony of the effectiveness of this type of diet, and that they achieve like objective the loss of weight of 3 to 4 kilos in two weeks.

But, it is important to remember that the high consumption of a single food, either rice or another, will not lose weight to the body, of course, with discipline and perseverance, this goal can be achieved, but it is important to know, learn and, above all, look for the correct medical and nutritional guidance to assess if it is appropriate to apply this diet. Each organism is different, and the idea is to look for a benefit for the organism not to harm it, it could not be said that applying this diet of rice works, because without a doubt take a balanced diet, have good eating habits, perform physical activity, etc. They are fundamental factors to reduce weight.


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