The Rice Diet Solution: What You Can Eat
Ricers, the affectionate term for those following the Rice Diet Solution, eat more than just rice -- but not much. Though rice is part of the plan, it is one of 30 foods available at any given meal.
The plan allows for whole-grain starches, low-sodium beans, fruits, vegetables, nonfat dairy and very lean protein sources. "Eating a diet high in fiber from whole grains, fruits, and vegetables will keep you feeling full and satisfied," says co-author Kitty Rosati.
The Rice Diet Solution plan has several phases:
Phase 1 -- one week
1 day: Basic Rice Diet (800 calories and 50 mg sodium)
2 starches and 2 fruits at breakfast, lunch, and dinner
6 days: Lacto Vegetarian Rice Diet (1,000 calories a day and 300 mg sodium)
Breakfast: 1 starch, 1 fruit, 1 nonfat dairy
Lunch and dinner: 3 starches, 3 vegetables, 1 fruit
Phase 2 -- one week
1 day: Basic Rice Diet
5 days: Lacto Vegetarian Rice Diet
1 day: Vegetarian Plus Rice Diet (1,200 calories per day and 500 mg sodium)
Breakfast: 2 starches, 1 fruit
Lunch: 3 starches, 3 vegetables, 1 fruit
Dinner: 3 starches, 3 protein (or 2 dairy), 3 vegetables, 1 fruit
Phase 3 --
Maintenance. Same as phase 2, adding about 200 more calories per week, until you stop losing weight.
1 day: Basic Rice Diet
4 days: Lacto Vegetarian Rice Diet
2 days: Vegetarian Plus Rice Diet
The authors of The Rice Diet Solution note the diet is too low in calcium and vitamin D and suggest a once-daily multivitamin.
Interesting diet plan. I always thought that rice was not good for diet due to its high carbo content.
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