The Rice Diet was originally developed in the 1930s by Dr. Walter Kempner at Duke University (USA), with the initial purpose of treating high blood pressure and kidney disease. Over time, this method has been adjusted to become a form of extreme weight loss.
According to nutritionist Aviv Joshua, MS, RDN, member of the medical advisory board of verywell Health: The rice diet can bring immediate weight loss results, but in the long run, it lacks essential nutrients and is not a sustainable solution for health.
Three stages in the rice diet
The rice diet is divided into three stages: detoxification, weight loss and maintenance. The first phase is extremely limited, mainly consisting of only white rice and fruit, with a daily calorie intake of only 800 - 1000 kcal. Phase two adds vegetables and a small amount of lean protein such as fish, helping to be more balanced while still maintaining low calorie levels. Phase three is maintenance, allowing more foods, including milk, healthy fats, and whole grains, but still limiting salt and calories.
Initial effectiveness and the negative aspects to consider
Some people who follow this diet report rapid weight loss, feeling less bloated, improved blood pressure, and learning to control their portions better. However, experts say that this is only a short-term benefit.
This diet is extremely lacking in protein and healthy fats, two important components for maintaining muscle, balancing hormones and supporting immunity.
A lack of protein can easily lead to lean muscle mass loss, reduced metabolism and slow down fat burning, making it more difficult to lose weight in the long run, warned Aviv Joshua.
In addition, consuming too few calories can cause the body to fall into a "fasting" state, reducing the metabolic rate. When returning to a normal diet, the body can easily gain weight back, a phenomenon also known as the Yoyo effect.
Risks for kidney patients and high blood pressure
The rice diet was initially shown to be beneficial for chronic kidney patients because it reduces sodium and protein, helping to reduce the burden of blood filtration. However, not everyone is suitable for this regimen. For example, white rice is low in potassium and phosphorus, which is beneficial for people with kidney disease, but reduces the amount of essential micronutrients in healthy people.
According to experts, if you are looking for a weight loss solution, you should prioritize a balanced diet with enough protein, good fats, green vegetables, fruits and whole grains, instead of adopting an extreme diet like rice.
A restricted diet can bring short-term results, but in the long run it will be counterproductive if there is a nutritional deficiency, Aviv Joshua emphasized.
Before trying any diet, especially for people with underlying diseases such as diabetes, cardiovascular disease or kidney disease, it is necessary to consult a doctor or nutritionist.
