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How To Do The Rice Diet At Home?

I’m sure you must have been a little taken aback after reading the title. Losing weight with rice? What? How?

Rice Diet or Kempner Diet has a plan that is quite restrictive to follow, but nothing too impossible to achieve. The aim is to bring about rapid weight loss within the time frame of 2-4 weeks.

Rice Diet At Home

This TryArticles article will help you arrange a diet menu that needs to be followed to achieve your goal weight.

What Does Rice Contain?


Rice is a very predominant dietary energy source for almost half of the countries in Asia. White rice contains about 90 percent of carbohydrates, 8 percent of protein and about 2 percent fat. They are also a great source of manganese, thiamine, niacin selenium, iron magnesium, phosphorus, and folic acid.

Origin Of The Rice Diet

The Rice Diet Program was discovered by Dr. Walter Kempner in 1939. He was a Nazi refugee, a medical doctor and a research scientist.  There were plenty of patients or subjects to test out the rice diet at that time. The treatment was explicitly done on seriously ill patients. The treatment therapy included white rice, sugar, fruits and fresh juice.

Founder Of Rice Diet

The rice diet is a reflection of a diet that serves the medium for whole grains, vegetables, fruits. A diet that is rich in lean protein and has low sugar and sodium content. Such a diet may help prevent health issues like heart disease, cancer, diabetes, and hypertension.

Let’s see how the therapy is being incorporated in today’s times.

Menu Guidelines

Dr Kempner Rice Diet

The rice diet program is divided into three phases. Each phase lasts for one week. For all three phases, your diet will shift around starches, fruits, vegetables and all sorts of non-dairy products. In phase two and three, you will have a day dedicated to one of these: eggs, lean meat or fish. This will be along with the other basic diet needs. Phase three is what your diet ‘should’ look like for the rest of your life. Hence the last phase is also known as the maintenance phase.

Phase 1 – Menu

Rice And Fruit

Since the shift is all up to you, you could switch up the food items around fruit, vegetables, starches and non-dairy products. Here’s how you can start:

Day 1

At breakfast, you could have a cup of nonfat milk or soy milk.  A cup of chopped melon or strawberries for lunch and rice and cooked grains for dinner.

Day  2

Start off with a cup of oatmeal (cooked with 2 tablespoons of raisins) for breakfast. At lunch, you could have 1/3 cup of cooked rice and 1/3 cup of beans. Add a banana in the end.

Phase 2 – Menu

Lacto Vegetarian

This phase further divides your weekly menu into three parts.

  • One day for basic diet – same as phase one
  • Five days for a lacto-vegetarian diet –  cereal with milk, toast spread with sugar-free fruit jam and fresh fruit.
  • One day for the regular diet that includes the option of fish – any fish with the side of potatoes, corn and a vinegar-dressing salad. Ending the day with some fresh fruit.

Phase 3 – Menu

Protein Food

The guidelines for phase 3 are somewhat similar to phase 2.

  • One day dedicated to the basic grains and fruits diet.
  • Four days focusing on the lacto-vegetarian version of this diet therapy.
  • Two days with proteins like lean meat, poultry or seafood.

Dinner during phase 3 of the Rice diet includes two or three cups of cooked brown rice. A nice juicy fresh apple, topping it off with a serving of fresh grapes. Measuring about a cup.

Depending on what part of the diet you’re on, you may also include one whole-grain roll,3 ounces of salmon, 2 cups of cooked vegetables, 3 ounces of salmon and1/2 a cup of tomato soup. Ending the meal off with 1 cup of fresh berries. Best pick is blueberries as it contains much healthy nutrition.

Following this diet is a cumbersome task, but once you have put your mind to it, you will be able to proceed easily. Make sure you follow the guidelines strictly so that the effects are truly visible. This diet is not like the other regular diets. Always ask your nutritionist before starting any kinds of health therapies.

Let us know in the comments below if you try out the rice diet. Do share your results, we would love to hear about your experiences!

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