Can I eat rice on a diet?

In this brief guide, we will answer the query, “can I eat rice on a diet?” and we will discuss how rice will help with weight loss.

Can I eat rice on a diet?

Yes, you can eat rice on a diet. Weight loss programs tend to reduce calories. A calorie deficit is created by eating fewer calories than you can burn each day to lose weight. As a result, many individuals steer clear of rice, which is heavy in carbs and calories.

The question is, though, if you should exclude it from your diet completely. No, it’s not required. Also low in fat, rice is a gluten-free grain that is readily digested and contains a variety of B vitamins. You may want to re-evaluate your decision to exclude it from your diet. On a weight-loss regimen, the rice should be consumed with caution.

The rice diet is a low-fat, low-sodium, high-complex-carbohydrate diet. Doctor Walter Kepmner, a Duke University physician, invented it in 1939. “The Rice Diet Solution” by registered dietitian Kitty Gurkin Rosati, who specializes in the prevention of obesity and heart disease as well as other chronic illnesses, reprinted his program.

The rice diet’s mechanism of action

To be effective, the diet relies on minimizing salt and sodium-rich foods, according to the official guidebook. Debloating and water weight loss are the results of this. A low-sodium diet also restricts saturated fats in addition to salt.

Dietary fiber is used to fill you up, while carbohydrates such as fruit, vegetables, and grain are the major sources of nutrients. There is also a restriction on dairy products. If you’re trying to reduce weight, the rice diet plan also has a calorie allowance. First, it suggests starting with fewer calories and gradually increasing them to about 1,200-1,500 per day if you are not exercising.

According to the diet plan in the book, three phases teach portion management and how to balance food so that you may eat anything in moderation without feeling deprived.

A companion cookbook, “The Rice Diet Cookbook” by Rosati, explains that in the first phase, one day of the week is dedicated to eating just grains or fruits, with additional days devoted to vegetables and legumes.

This rice diet plan is officially recommended by Rosati.

·         1,000 calories

·         500 to 1,000 mg of sodium

·         22 g of fat

·         5.5 g of saturated fat

·         0 to 100 mg of cholesterol

Similarly, to other comprehensive weight loss programs, the plan emphasizes lifestyle modifications, such as maintaining a food journal and studying your connection with food, your body, and yourself via meditation, self-awareness, and nutrition.

Advantages of rice diet

With this diet, you learn how to limit your portions and start eating more fresh fruit and vegetables, both of which are good for you. Those with cardiac conditions that demand a low-sodium, low-fat diet may also benefit from this sort of eating plan.

 Another benefit of the rice diet is that it dispels the myth that carbs are unhealthy for you. As a result of this, low-carb diets and health programs are becoming increasingly popular. They propagate the concept that carbohydrates are bad for your health. In any case, it’s not true. Carbohydrates are essential for the proper functioning of our bodies. Glucose is required by our brains as a source of energy. There is nothing wrong with carbs; they are not the enemy.

Naturally, the key to consuming carbohydrates is to consume the correct sort of carbs in the proper amount, which is what this diet encourages. Instead of simple carbohydrates such as cookies and cake, the rice diet emphasizes complex carbohydrates such as rice, sweet potatoes, or oatmeal.

On Amazon, a lady who followed the program posted a review about her experience with the regimen. She noticed that low-carbohydrate diets did not work for her in terms of weight loss. Everybody is different, and some people may not respond well to particular food categories, such as carbohydrates, being removed from their diet.

This diet avoids tiredness, brain fog, and hunger by keeping your body fed with complex carbohydrates instead of taking off carbs completely. A lot of veggies are included in this diet, which is considered a good source of nutrient-rich carbs.

Which is better for you: brown or white rice?

It doesn’t matter if you choose brown rice over white on this diet, so long as it doesn’t have any salt or fat added to it. Rice Diet recommended consuming white rice. At the time, it was easier to manufacture and more accessible than today’s technology.

Brown rice, on the other hand, has become increasingly popular and widely available in recent years. Not only that, but it’s a whole grain that’s higher in fiber and nutrients than white rice. Brown rice is a good option if you’re trying to consume just unprocessed foods.


In this brief guide, we answered the query, “can I eat rice on a diet?” and we discussed how rice will help with weight loss.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.