Rice Diet



The Rice Diet is a good short-term diet for those who want to lose weight within a short amount of time. It is mainly rice, low-fat dairy, fruits and vegetables.

Pros and Cons of Diet

  • Low fat
  • Low salt
  • Rapid weight loss within 2 to 4 weeks
  • Reduces diabetes, hypertension, heart disease, obesity, and renal disease


  • Does not have a variety of choices
  • Not enough calories or protein
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Typical Week Meals

Breakfast: your choice of one serving of starch, non-fat dairy, and fruit

  • Cup of brown rice, cup of fresh fruit, unsweetened tea or coffee

Lunch: three starches, three vegetables, and/or one fruit

  • Cup of brown rice with a cup of boiled cabbages and a glass of skim milk

Dinner: same as lunch

  • Cup of fried rice, one cup of mixed veggies, a tangerine, and cup of unsweetened tea, coffee or skim milk
1 Starch = 1 slice bread, 1/3 cup cooked rice or beans, or 1/2 cup cooked pasta
1 Fruit = 1 medium sized fruit, 1/2 banana, or 1 cup cut fruit
1 Vegetable = 1 cup uncooked or 1/2 cup cooked
1 Dairy = 1 cup milk, 1 cup yogurt, or 1/2 cup cottage cheese.
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Nutritional Values of Meals

Brown Rice (1 cup)

  • Carbs: 362.4 g
  • Protein: 36.74 g
  • Fat: 17.24 g
  • Calcium: 10%
  • Iron: 45%

Fresh Apples (1 Cup)

  • Carbs: 15.3 g
  • Protein: 0.29 g
  • Fat: 0.22 g
  • Calcium: 1%
  • Iron: 1%
Mixed Vegetables - Corn, Lima Beans, Carrots, and Peas (1 Cup)

  • Carbs: 16.8 g
  • Protein: 4.69 g
  • Fat: 3.61 g
  • Calcium: 5%
  • Iron: 11%
Skim Milk (1 Cup)

  • Carbs: 12.2 g
  • Protein: 8.26 g
  • Fat: 0.2 g
  • Calcium: 30%
  • Iron: 0%

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Consequences of the Diet over the Long Term

"The Rice Diet has some good short-term benefits," says Quantz.

The Rice Diet is more suited for short-term weight loss. However, long-term benefits all depends on how much you learned and adapted to the diet.
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Personal Opinion

The Rice Diet was not what I expected it to be since there is barely any meat in this diet. However, since this diet is short-term, people should only have this diet for about 1-2 months. People who want to lose weight quickly should try it.
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Work Cited

Rosati. "Rice Diet." Rice Diet. Mizpah Matus B.Hlth.Sc(Hons), 16 Dec. 2014. Web. 10 Dec. 2015.


"The Rice Diet Menus And Recipes." The Rice Diet Menus And Recipes. N.p., 2012. Web. 10 Dec. 2015.


Iliades, Chris, MD. "The Rice Diet." EverydayHealth.com. Pat F. Bass III, MD, MPH, 2015. Web. 10 Dec. 2015.