Losing weight with rice: What’s behind it

Fast weight loss without starving – that’s what a diet with rice promises. But what is behind it? We explain how the rice diet works and what you should bear in mind.

How does losing weight with rice work?

When dieting with rice, you should, as the name also reveals, eat almost exclusively rice. The main reason for losing weight is the lower calorie intake. But also because rice and the potassium it contains bind water and remove it from the body. Those who follow the stricter version of the diet and keep it up are supposed to lose up to nine kilograms in one month (according to the promises).

• With the rice diet, you have to reduce the number of calories to 800-1000 per day in the first phase. Gradually increase the number of calories to 1200.

• The strict version of the diet requires you to eat only rice in the first week, possibly with salad (but without fatty dressing). You can eat vegetables and fruit from the second week onwards.

• The milder version also allows you to eat vegetables, fruit and lean meat from the beginning. In both cases, however, it is important to watch the calories.

• Salt, sugar and fat are not allowed.

• Lean meat and fish are allowed in the stricter version of the diet from the third week.

• White rice contains fewer vitamins and minerals, but more calories. It is also digested more quickly by the body, which can lead to cravings. So go for wild rice or wholemeal rice instead.

What to look for in a rice diet

The rice diet cannot replace a change to a healthy diet – and should not be implemented over the long term.

• The number of calories allowed is extremely low. Your body will (have to) get used to making do with fewer calories. If you then eat normally again after the diet, the dreaded yo-yo effect can occur and you will quickly put on weight again.

• Make sure you drink enough water. The rice diet is designed to remove excess water from your body – but should not lead to dehydration.

• Especially in the strict version, the rice diet is one-sided and your body will not get enough vitamins and nutrients as a result.

• The flushing of water from the body means that vitamins and important minerals such as magnesium are also lost. This can lead to deficiency symptoms. So it’s best to take extra magnesium, calcium and vitamin D during this time.

• Rice contains arsenic. Your chances of getting cancer are increased if you consume too much rice.

• On this diet, you are consuming little protein – and you need it for healthy muscles. If you don’t eat protein-rich foods at all, you may lose muscle. We recommend the moderate version of the diet, where you can also eat meat or other protein-rich foods.

• Another reason to avoid the strict version: It is monotonous. You need variety, otherwise you will hardly be able to stick to the diet after a few days.

• Before you start a diet, it is best to talk to a doctor or nutrition expert. They can tell you if the diet has any health risks for you and which method is best for you.