What is the White rice diet?

In this article, we are going to discuss the “white rice diet”. I will include some of the food consumed in the diet, and limits for some nutrients. I will also include some of the lifestyle changes it includes, and the advantages the diet provides.

What is the White rice diet?

The white rice diet is a diet that allows 1200 calories to 1500 calories if no physical activity is included. The diet includes low salt, low saturated fat food, and high fiber food. 

Fruits and vegetables provide a richness in fiber intake. They also help prevent constipation and support healthy bowel movements. 

Food journal

The diet includes a food journal as well. This way you will record what you eat during the day to monitor your food intake. 

Food journals increase your consciousness of the food you eat and reach out for. This way you can see where the weight you gained comes from. You can also see which food you consume in excess, and find healthier lower alternatives to it.

Healthy lifestyle 

The diet also focuses on a healthy lifestyle through meditation and increases self-awareness. The diet implements that dieting is not a one-time thing until you lose weight. 

It is more of a lifestyle you have to adapt to so that you have a healthier relationship with food. By changing the idea that food causes weight gain, food is perceived in a more positive way. It also includes recipes and programs to manage weight.

Kitty Gurkin Rosati wrote a book titled “The Rice Diet Cookbook”. It included the guidelines in which you eat certain food per day. Calories are limited to 1000 per day, sodium is limited as well between 500 to 1000 milligrams. 

Due to the harmful effects of saturated fat, it is limited as well to 5.5 grams per day and fat to 22 grams per day. Cholesterol is not more than 100 milligrams per day.

What is so special about the rice diet?

The rice diet is a diet that changes the way people perceive carbs. While eating carbs is labeled as a bad, fatty, weight-gaining element in the diet. The macronutrient is the main source of energy in our diets. 

The diet breaks the stereotype of carbs avoidance on diets. It challenges this belief by providing some tips. Reduce the portion size and pick the right amount of carbohydrates in your diet.

This diet fits individuals who have a hard time restricting their carbs to a certain limit. It is almost so hard to follow and keep up with. Thus it fits people who failed to adapt to a low carbs diet. 

Going on low carbs diets can be exhausting. It limits the energy source which is more likely to make you feel tired and exhausted. That is why this diet provides complex carbs to help get rid of these symptoms that are common on diets. 

Which is better, brown rice or white rice on the rice diet?

Both kinds of rice can be enjoyed on the rice diet. White rice is a processed form of brown rice. With the processing, fiber and vitamins are removed from the seed, reducing its nutrient content. 

Although brown rice contains far more fiber than regular white rice, it is more filling due to its fiber content and supports a healthy digestive system.

What are some possible advantages of the rice diet?

The rice diet provides complex carbs which promote satiety. It does not exclude carbs like some diets usually do, it challenges the idea that even carbs can be a part of the weight loss process.

The diet reduced the amount of saturated fat consumption which is a good thing. Saturated fat has been linked to many heart issues among other health conditions, and it should not exceed 10% of your calories. 

The diet also reduced salt intake which is also crucial for heart health and blood pressure. Excess salt should not be consumed by people with high blood pressure or heart issues. 


In this article, we discussed the “white rice diet”.I included some of the food consumed on a diet and limits for some nutrients. I also included some of the lifestyle changes it includes and the advantages the diet provides.


The Rice Diet Cookbook: 150 Easy, Everyday Recipes and Inspirational Success Stories from the Rice DietP program Community: Rosati, Kitty Gurkin, Rosati, Robert: 9780425219102: Amazon.com: Books

Rice Diet: Does It Work? Benefits, Recipes and More (healthline.com)

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