How does a rice diet work? And how useful is it? We explain how you can lose weight with rice and what the risks are behind this slimming diet.
Rice Diet: How it works
For the rice diet, you should use whole grain or wild rice instead of white rice, which contains many calories but few vitamins. This is how the principle of the rice diet works:
You should consume 60 grams of rice per meal. The diet is divided into three phases.
In the first week you vary your rice dishes with applesauce, salad or apple pieces.
Fruit and vegetables are also allowed from the second week.
From the beginning of the third week, fish and lean meat can also be part of your diet. (But beware: for the sake of the environment, when it comes to meat and fish, less is more.)
In addition to this strict variant of the rice diet, a looser form is also conceivable, in which you can eat your rice together with fruit and vegetables right from the start.
What both forms of diet have in common, however, is that they avoid salt, sugar and high-fat foods.
Drink as much water and herbal teas as possible.
These nutrients are contained in rice
We have compiled the most important nutrients contained in rice:
Magnesium and Potassium: These nutrients are important for the muscles. They also strengthen bones and teeth.
Iron: is important for oxygen transport and strengthens the immune system.
Zinc: strengthens the immune system and ensures problem-free wound healing.
Overview of the nutritional values for 100 g of uncooked brown rice:
Calories: 352 kcal
Carbohydrates: 72.3 g
of which sugar: 0.3 g
Protein: 7.4 g
Fat: 3.0g
Fiber: 3.0 g
Why does rice help you lose weight?
The basic idea of the rice diet: You don’t lose body fat. The high water-binding capacity of the grain means that excess water is flushed out of the body. The grain and potassium contained in whole grain rice in particular support the effect. The weight loss is noticeable after a very short time.
How useful is the rice diet?
Nevertheless, the diet carries some risks: Deficiency symptoms can occur because you only consume a few nutrients and vitamins. In addition, you only consume a small amount of protein, which can have a negative effect on the protein-dependent metabolic processes in the body. Last but not least, a rice diet can quickly become monotonous.
You should also be aware that rice mainly comes from Asia and therefore travels a long distance. A few types of rice are also grown in Europe. When buying your rice, pay attention to the country of origin of the respective rice variety.
The strict form of the rice diet is generally not recommended. If at all, you should only do them for a very short period of time. For a more moderate diet, it is important to ensure a varied diet with many different types of fruit and vegetables.
In order to do something for your figure in the long term, it is worth paying attention to a balanced diet and sufficient exercise instead. In this way, you can keep your desired weight for a long time and you don’t have to worry about any risks.
