Rice Diet

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The Rice Diet is a low fat, low salt diet, which despite its name is not centered on rice. It was developed in the 1930s at Duke University, and is sometimes known as the Duke University Rice Diet. The major components of the diet are healthy eating (fruits, grains, beans, vegetables, olive oil, non fat dairy and lean meat), walking, and taking time for yourself. [1]

Day 1 of every week is the "cleansing day." The menu consists of 2 starches and 2 fruits for breakfast, lunch and dinner (3x per day).

Phase I, Day 1 - CLEANSING DAY:

BREAKFAST - 2 starches, 2 fruits

LUNCH - 2 starches, 2 fruits

DINNER - 2 starches, 2 fruits

Phase I, Days 2-7:

BREAKFAST - 1 starch, 1 dairy, 1 fruit

LUNCH - 3 starches, 3 vegetables, 1 fruit

DINNER - 3 starches, 3 vegetables, 1 fruit

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Phase II is exactly the same as Phase I except that on the 7th day, 3 proteins or 2 dairies are added to dinner. The first day of each week starts with a cleanse as in Phase I (2 starches, 2 fruits for breakfast lunch and dinner).

Phase II, Day 1 - CLEANSING DAY:

BREAKFAST - 2 starches, 2 fruits

LUNCH - 2 starches, 2 fruits

DINNER - 2 starches, 2 fruits

Phase II, Days 2-6:

BREAKFAST - 1 starch, 1 dairy, 1 fruit

LUNCH - 3 starches, 3 vegetables, 1 fruit

DINNER - 3 starches, 3 vegetables, 1 fruit

Phase II, Day 7:

BREAKFAST - 2 starches, 1 fruit

LUNCH - 3 starches, 3 vegetables, 1 fruit

DINNER - 3 starches, 3 vegetables, 1 fruit + 3 proteins OR 2 dairies

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PHASE I AND PHASE II PORTION KEY:

1 Starch = 1/3 cup rice or beans, or 1/2 cup of all other cooked grains or pasta, or 1 slice of bread, or 1/4 cup to 1 cup of cereal.

1 Dairy = 1 cup of nonfat soy milk, nonfat cow's milk or fat-free yogurt.

1 Vegetable - 1 cup of raw, or 1/2 cup of cooked vegetables.

1 Fruit = 1 medium piece of fruit or 1 cup of cut fruit

1 Protein = 1 oz fish or skinless poultry,* or 1 egg or 3 egg whites

• eating vegetarian is recommended for the weight loss phase, but if not possible, 1 oz of lean beef or pork can be substituted occasionally.

Condiments: Avoid all salt; use no-salt added herbs, spices, hot sauce and ketchup; balsamic vinegar, fruit-only jams jellies and spreads; up to 1 tsp pur maple syrup or honey per day.

• Click here to get a more extensive view of the portions [2]*

PHASE I SAMPLE MENU

Day 1

  1 cup of oatmeal, 1 peach, 1 cup banana slices.
  1/3 cup of black beans, 1 cup berries, 1 apple.
  1/2 cup of quinoa, 1 orange, 1 plum.

Day 2 -7

For Breakfast

  1 cup whole-grain cereal -or- one slice toast (whole-wheat)
  1 cup of nonfat milk, soy milk or yogurt
  1 piece of fruit

For Lunch

  1 cup of cooked brown rice and/or beans
  1 1/2 cups of cooked grain - oats or barley, -or- potato -or- corn -or- pasta
  3 cups raw vegetable salad -or- 1 1/2 cups cooked broccoli
  1 cup fruit salad

For Dinner

  1 cup cooked brown rice and/or beans -or- 1 1/2 cup potato, corn or pasta
  3 cups raw cabbage
  1 cup berries

Phase II sample menu - continue until target weight is reached

  Add 3 servings of fish, eggs or lean meat at dinner on the 7th day

For Breakfast

  1/2 cup whole grain cereal -or- one slice of whole-wheat toast
  1 cup non-fat milk
  1 cup fresh berries
  1 tablespoon dried cherries -or- one tablespoon all-fruit jam

For Lunch

  1 cup cooked rice and/or beans -or- 1 1/2 cup of potato -or- corn -or- pasta
  2 cups spinach
  1/2 cup steamed broccoli -or- 1 cup raw carrots
  1 cup melon or fresh strawberries

Dinner

  2/3 cup brown rice
  1/3 cup beans 
  1 cup raw spinach
  1 cup steamed broccoli
  1 cup fruit salad.
  (Add 3 proteins on the 7th day of each week in Phase II)

Once you reach your weight goal

  2 days per week you can add 3 servings of fish, eggs or lean meat. (See portion key above.)