Rice Diet Food Plans
Rice Diet Food Plans
Rice Diet food plans are comprised of low calorie menus that are based upon a weight loss program that has had proven success. Developed in the 1930s at Duke University, the Rice Diet is a high carbohydrate, low fat, and low sodium diet that seeks to bring about a holistic change in the behavior and mindset of the dieter. In addition to Rice Diet food plans, “Ricers” (as they are called) address the underlying psychological issues that contribute to their past eating behavior and are urged to adopt a new lifestyle.
|
Rice Diet Food Plans: An Overview
The underlying principle of 3 Day Diet plans is that they provide a definitive starting point and a definitive ending point. The short time span of 3 Day Diet Plans makes it more likely that the dieter will be able to adhere to the restricted food plan and successfully complete the diet. While weeks or months of prolonged food restriction and deprivation often lead dieters to “cheat” or even binge, 3 Day Diet plans are, so to speak, easier to swallow. With the proper mindset, virtually anyone can change his or her behavior for three days. The advantage of 3 Day Diet plans is that the dieter sees almost immediate results, which in turn reinforces his or her motivation to continue with the plan.
In essence, 3 Day Diet plans are very low calorie diets (VLCDs). By severely restricting calories for a three day period, 3 Day Diet plans help the dieter's metabolism to switch to a fat-burning mode. And, by providing the dieter with a strict food plan, 3 Day Diet plans eliminate the choices that are often the downfall of those who are trying to lose weight. With precise portion control and the elimination of between-meal snacks, those following 3 Day Diet plans have the structure in place that helps prevent them from deviating from their food plans.
A key element to 3 Day Diet plans is the consumption of coffee, tea, or water. Many overweight people retain water, and drinking coffee, tea, or water acts as a diuretic. This diuretic effect results in almost immediate weight loss, which in turn helps to motivate the dieter to continue the restrictive food plan outlined by 3 Day Diet plans.
It's important to note that 3 Day Diet plans not only employ the strategy of portion control, but that they also include very specific food plans. The foods that are allowed on 3 Day Diet plans are typically those that are harder to digest, such as carrots, cabbage, and hard boiled eggs. These foods further reduce the net calories consumed. At the same time, the menu for 3 Day Diet plans also includes bananas, which replace the potassium lost by the diuretic effects of coffee, tea, and water.
Rice Diet Food Plans: Seasoning Suggestions
Although seasoning foods is discouraged in the first six to eight weeks of the plan, here are suggestions for later phases
- Shellfish: tarragon, thyme, rosemary, and oregano
- Marinades: tarragon, garlic, basil, and bay leaves
- Egg whites: dill, chives, marjoram, parsley
- Beans: garlic, dill, rosemary, sage
- Green salads: basil, chives, thyme, and oregano
- Green peas: sage, thyme, tarragon, and garlic
- Poached fish: dill, basil, sage, and tarragon
- Carrots: thyme, tarragon, marjoram, and bay leaves
Choices Abound In Rice Diet Food Plans
Contrary to popular belief, Rice Diet food plans aren't centered around rice. Here are some of the many food choices:
- Starches: 1/2 cup cooked oatmeal; 1/3 cup rice or beans; 1 slice whole grain bread; 1/2 cup grits; 1/2 cup whole wheat pasta; 1 small potato; or 3/4 cup corn.
- Vegetables: 1/2 cup (low salt) tomato sauce; 2 medium tomatoes; 16 cherry tomatoes; 1-1/2 cups turnip greens; 1-1/2 cups summer squash; 2/3 cup winter squash; 1/2 lb. okra; 1/2 head lettuce; 1-1/2 cups cauliflower; 1 cup cabbage; 1 cup green beans; 15 asparagus spears; 1 cup broccoli; 2 cucumbers; 1-1/2 cups eggplant; 1 cup celery; and 1 cup mushrooms. The Rice Diet food plans suggest eating vegetables first. They are highest in volume and lowest in calories, so in eating them first, you are less likely to indulge in high-calorie foods.
- Fruits: 1 cup unsweetened applesauce; 3 apricots; 1 cup grapes; 1 medium mango; 1 medium orange; 1 medium nectarine; 1/4 pineapple; 1/3 cup raisins; 1 cup strawberries; 2 cups watermelon; 1 cup cherries; 1/2 cantaloupe; 1 medium banana; 1 medium apple; 1/4 cup cranberry sauce; 1/2 grapefruit; 1 peach; 1 cup raspberries; 1 cup blueberries; and 1 medium pear.
- Dairy: 1/2 cup cottage cheese; 7 tablespoons non-fat sour cream; 1 cup soy milk; and 1 cup non-fat yogurt.
- Protein: 1/4 cup tuna packed in water; 1 ounce chicken; 1 ounce fish; 2 egg whites; and 1/4 cup egg substitute.
- Beverages: water; sugar-free soda; and decaffeinated herbal teas. Rice Diet food plans emphasize that you should drink between 40 and 70 ounces of fluid a day, but warn against forcing fluids. Doing so can lead to an electrolyte imbalance.
- Fats: 1 to 2 teaspoons per day of olive oil, canola oil, safflower oil, or soybean oil.
- Condiments: lemon; lime; and balsamic vinegar. Fresh herbs and sugar- and sodium-free spices and seasonings are allowed after the first six to eight weeks.
- Sweeteners: Artificial sweeteners can cause you to crave food and can increase your appetite, so use them sparingly. One teaspoon of maple syrup or honey per day is acceptable as a sweetener.