A rice diet is a high-carbohydrate, high-fat, low-sodium diet. It was originally developed by Walter Kepmner, MD, a physician at Duke University in the United States in 1939.

However, the methodology has regained popularity recently, after Kitty Gurkin Rosati, a registered dietician specializing in the prevention of obesity, heart disease, and other chronic diseases, republished the program in her book, "The Rice Diet Solution."

How it works

According to the official book, the diet works by focusing on limitation of salt and foods rich in sodium In combination with the intake of low-sodium foods, the diet will also limits saturated fats .

Instead, use fiber-rich foods to promote satiety and carbohydrates, such as fruits, vegetables, grains, and beans, as the main source of nutrition. It also limits almost all dairy products.

The plan also follows a calorie limit. Initially, it recommends starting with a lower calorie level, then building up to between 1,200 and 1,500 per day.

Those who follow the diet plan presented in the book find three sentences that teach portion control and how to balance food, so that you have the freedom to eat what you want in moderation.

And, like most weight management programs, the diet focuses on lifestyle changes, such as keeping a food journal and exploring your relationship with food, your body, and your self-awareness.

Also read: Red Rice: Learn about the Food's Benefits

Is the rice diet effective?

In general, following any type of meal plan that reduces calories and focuses on vegetables and lean protein will be effective in helping you lose weight. However, it is also important to make sure that you are also eating enough calories. Depending on your metabolism and exercise and activity levels, eating too few calories can actually have the opposite effect on weight loss.

The benefit of this diet is that it can help you learn portion control and start eating more fresh fruits and vegetables. This type of methodology can also be very helpful for those with a heart condition that requires a low-sodium, low-fat diet.

So, one of the biggest benefits of the rice diet is that it challenges the idea that carbohydrates are a bad thing. Many diets and health plans focus on eating low-carb foods and meals. They promote the idea that carbohydrates = bad. But, this is not true at all. Our body needs carbohydrates to function efficiently. Our brainneeds glucose to use as fuel. Carbohydrates are friends, not enemies.

So the key to eating carbohydrates, of course, is eating the right kind of carbohydrates in the right portion, which is what this diet promotes. A rice diet concentrates on complex carbohydrates, such as rice (no surprise), sweet potatoes, or oatmeal, as opposed to simple carbohydrates, such as cookies and cake.

Cutting carbohydrates drastically can lead to fatigue, brain fog, and hunger - but this diet avoids these symptoms by keeping the body fueled with complex carbohydrates. In addition, this diet encourages lots of vegetables, which are considered great carbohydrates, rich in nutrients.

Brown or white rice?

It is possible to eat white or brown rice in the diet - as long as the rice has no added salt or fat. The original rice diet called for the use of white rice. At the time, it was easier to make and more affordable.

However, brown rice is more popular and affordable today. It is also unprocessed and is a whole grain with more fiber and nutrient value than white rice, so if you are committing to eating completely unprocessed foods, consider brown rice.

So if you are interested in trying the rice diet method, talk to your doctor before making drastic changes to your diet, especially if you have any medical conditions that affect your sodium levels.

Finally, remember that there is no "diet" for weight loss. Instead, incorporate lifestyle changes that can help you maintain a healthy weight.

Read also: Wild rice: What it is and benefits