19 March 2021

Rice Diet: Everything You Need to Know

There are tons of diet plans out there geared to not only help you lose weight, but to help with underlying health conditions, like high blood pressure or even diabetes. However, for those who are looking for a diet plan that has shown to be great with weight loss, they may want to look at the rice diet.

What is the rice diet?

The rice diet was started as a way to treat heart disease and hypertension, however, it also aids in weight loss. With this plan, you eat rice and fresh fruits and vegetables. Every day you get a serving of starch, nonfat dairy, fruits and vegetables. Then it has phases in terms of how many calories that you can eat, starting with 800 a day and gradually increasing to 1200 per day.

Does the rice diet work?

Due to the way that the rice diet works, it is considered a high effort diet to stick to. However, sticking to this diet can help you lose weight. Studies found that when coupled with an exercise routine, this diet does help you to lose weight since you are taking in less calories and foods that are healthier for you.

Rice diet plan sample

For those who want to give the rice diet a try, here is a sample plan of what you would eat:

Breakfast Ideas:

  1. 1 cup of cooked oatmeal, one cup of strawberries and a small orange
  2. 1 slice of toast, 1 cup of raspberries and 1 cup of low-fat Greek yogurt
  3. 1 small banana, 1 cup of whole-grain cereal, 1 cup of low-fat milk, 1 tablespoon of walnuts

Lunch Ideas:

  1. 2 cups of steamed asparagus, ½ cup of cooked rice, ½ cup of cooked black beans
  2. ½ cup of cooked rice, ½ cup of pinto beans, 1 cup of carrots, 1 cup of celery and 1 cup of pineapple
  3. ½ cup of cooked rice, ½ cup black beans, 1 cup of blueberries and 1 cup of melon

Dinner Ideas:

  1. 1 cup of cooked quinoa, 1 cup of sliced apples and kiwi
  2. ½ cup of cooked quinoa, 1 cup of carrots, 1 cup of celery and 1 cup of pineapple
  3. 1 cup of green beans, ½ cup of cooked quinoa and 3 ounces of salmon


  1. A small apple
  2. 1 cup of blueberries
  3. 1 cup of pineapple

Photo by Kalyani Akella on Unsplash

Did you enjoy this article? Share it!

Related Articles

FitnessHow to lose belly fat fast: tips and tricks

Belly fat is seemingly often the easiest to gain and quite often the most difficult to lose.

Well Being5 Diet Motivation Tips

When it comes to dieting, it can be hard to get motivated. Many people ask, how do I get motivated to lose weight? The answer to this…

Well BeingFat Loss vs Weight Loss: What Should Your Goal Be?

In this article, we’re going to set the record straight on fat loss vs weight loss and show you exactly how to go about things.

Try 30 Day Fitness Now!
See the fantastic results of the 30 Day Fitness Challenge on your own body.
Try for Free
Two screens of the 30 Day Fitness app.
Follow us on social media:
Copyright © Bending Spoons S.p.A. | Corso Como 15, 20154, Milan, Italy | VAT, tax code, and number of registration with the Milan Monza Brianza Lodi Company Register 08931860962 | REA number MI 2056926 | Contributed capital €96.939,74

Help Center - Terms & Conditions - Website Privacy and Cookie Policy