check us out on
navbar logo

Call Us

Rice Diet: Effectiveness, Results, and Recipes App Available on Google App Available on AppStore

created by: Niwi

Date: 10-05-2024


The rice diet is a nutritional approach centred around high-complex carbohydrates, low-fat content, and reduced sodium intake. Originally conceived by Walter Kepmner, MD, at Duke University in 1939, it experienced a resurgence in popularity in 2006 through Kitty Gurkin Rosati's book "The Rice Diet Solution," focusing on obesity and chronic disease prevention.

How the rice diet operates

The rice diet operates by limiting salt and high-sodium foods, aiding in reducing water retention and bloating. It also restricts saturated fats while emphasising high-fiber foods like fruits, vegetables, grains, and legumes as primary nutrition sources. Dairy intake is notably minimal. The diet initially advocates for a calorie-restricted approach, gradually increasing to 1,200-1,500 daily calories for non-exercisers.

The diet's progression, as outlined in "The Rice Diet Cookbook," involves three phases emphasising portion control and balanced eating, leading to food freedom within moderation.

Rosati's rice diet prescribes daily intake of:

1,000 calories

500 to 1,000 mg sodium

22 g fat

5.5 g saturated fat

0 to 100 mg cholesterol

Besides calorie reduction, the diet underscores lifestyle changes like food journaling, mindful eating, and self-awareness practices like meditation.

Effectiveness and Benefits

While calorie reduction and vegetable-rich diets generally foster weight loss, extremely low-calorie diets may not suit everyone's metabolism and activity levels. The diet's benefits include portion control learning, increased fruit and vegetable consumption, and suitability for sodium and fat-restricted diets, such as those needed for heart health.

The rice diet challenges the misconception that all carbohydrates are detrimental, emphasising complex carbs' importance while discouraging simple carb consumption. This approach acknowledges the body's need for adequate carbohydrate intake for energy and cognitive function.

Brown or white rice?

Both brown and white rice are permissible on the diet, provided they're unadulterated by added salt or fat. Brown rice, being whole-grain and more nutrient-dense, is a healthier choice due to its higher fibre content and nutritional value.

Sample Rice Diet Recipes

The Rice Diet Cookbook" presents diverse recipes compatible with the rice diet, such as French toast sticks, two-bean chilli, and brown rice salad.

French Toast Recipe:

1 cup non-dairy milk

1/2 cup orange juice

2 tbsp. flour

1 tbsp. sugar

1 tbsp. nutritional yeast

1/2 tsp. cinnamon

1/4 tsp. nutmeg

6-8 slices of bread

Combine all ingredients (except bread), dip bread in mixture, and cook on a skillet.

Savory Rice Recipe:

1 cup cooked brown rice

4 tbsp. chopped onions

2 tbsp. chopped parsley

2 cloves minced garlic

1 tsp. Paprika

Saute garlic and onion with rice, then add parsley and paprika.

In conclusion, before adopting the rice diet or any drastic dietary change, consult with a healthcare professional, particularly if managing health conditions affecting sodium levels. Prioritise lifestyle changes over temporary diets for lasting weight management.

Renu Puri Senior Nutritionist at

Renu PuriCo-Founder at niwiM.Sc. in Foods & Nutrition

Renu Puri, a skilled expert with an M.Sc. in Foods & Nutrition, is dedicated to making India healthier through her initiative - niwi. Drawing from years of experience in providing computer training to top corporate clients in software and IT, Renu realized her true passion lies in promoting health and wellness. This led her to establish niwi, where she combines her expertise in technology with her love for nutrition. niwi specializes in understanding the deep rooted behavior patterns surrounding nutrition. Renu and her team offer personalized diet counseling, helping clients not only understand what to eat but also why. What sets niwi apart in a crowded industry of nutrition services is Renu's ethos of nurturing client's eating patterns and fostering a healthy relationship with food.

footer logo
footer logo

Please follow us on



about us

diet programmes

refund policy

legal documents

give me a call back





privacy policy

terms of use


know more over personal chat

Copyright © 2022. All rights reserved.