Stand well structured allows you to lose weight but not only: let’s talk about rice dieta diet also suitable for those who want detoxify the body or reduce swelling. At the heart of this approach, as the name itself reminds us, is rice, a precious food from a nutritional point of view, because it is characterized by anti-inflammatory properties, low in calories but at the same time with a high satiating power. But we don’t talk about white rice, very rich in starches and therefore in sugars which can raise the glycemic index.

    Rice diet: the origin

    To devise the rice diet way back 1939 was the Dr Walter Kempnerphysician and professor at the Duke University. Originally, in fact, it was a food plan designed for support patients with chronic conditions. According to Dr. Kempner this type of diet could reduce stress on the kidneys and therefore be indicated to effectively treat renal insufficiency. The diet thought up by the American doctor was mainly based on the intake of rice and fruitwith very low amounts of protein. Become famous over the years as a particularly suitable strategy for those who want to lose many kilos in a short time, today, on the basis of new knowledge in the field of nutrition, the rice diet has been reformulated.

    So how does it work specifically? And how can it be structured avoiding errors? We asked the nutritionist biologist Maria Bravo of Humanitas San Pio X.

    Rice diet: what does it mean?

    «The rice diet mainly consists of the intake of rice-based foods – explains the nutritionist – Therefore, compared to the consumption of other types of cereals, rice is mainly preferred, in various forms. It is therefore not a question of eating only and exclusively portions of boiled rice but also of focus on other rice-based productsas can be biscuits or rice milk».

    The properties of brown rice

    To rice, as we said, they are in fact recognized numerous properties.

    «First of all, rice has the advantage of being suitable also for people with celiac disease who must follow a gluten-free diet – specifies Dr. Bravo – Not only that, in general, following a low-gluten diet can have an anti-inflammatory effect. In fact, it also exists gluten sensitivity which is not a real intolerance but rather a gluten nuisance, for which the rice can be particularly suitable».

    Other than that, rice boasts a draining action on the body so much that it is considered a very useful food not only for losing weight but also to reduce swelling.

    «Depending on the rice you choose, it can provide a good supply of fibre. – clarifies Dr. Bravo – Excellent examples are the black rice, red rice and brown rice. These types can contribute to increase the sense of satiety thanks to the contribution of fibers that slow down the intestinal absorption of the meal. Even more if combined with a plate of vegetables».

    And that’s not all: the rice helps digestion and it is an excellent food also because contains mineral salts and very little sodium. “For this it is also indicated for those with high blood pressure or for those with kidney problems – continues the nutritionist – since the protein content of rice is lower than that of pasta».

    As for the calorie intake, una 80 g portion of brown rice has about 272 Kcal60 g of carbohydrates, approximately 6 g of protein and 1.5 g of fat.

    Beware of white rice

    However, the varieties of rice are not all the same: the numerous beneficial properties that we have illustrated in fact mainly concern the brown rice.

    “To the classic white riceon the other hand, we should be a little careful – Dr. Bravo points out again – because it has a higher glycemic index compared to other types of rice. The reason why, who suffers from diabetes he should only consume it together with a large portion of vegetables, a portion of fat and one of protein».

    Rice diet for weight loss

    So, is following a rice-based diet a valid strategy for losing weight?

    “What determines weight loss is the total daily calorie intake – underlines the nutritionist – so if you make a rice-based nutritional plan with a calorie deficit compared to your daily requirement, this diet definitely allows you to lose weight. The important thing is to be followed by a nutritionistso as to establish a plan suitable for your needs.

    Rice diet: how it works

    What is useful to know, in general, is that the rice diet provides two distinct phases.

    “There first phase can be understood as a shock therapy in which only rice, vegetables and fruit are taken in moderate quantities – explains the expert – It is clearly a severely unbalanced diet because it lacks the protein quota and the fat quota that should be taken daily. The purpose of this phase, which it can last up to a weekis that of detoxify the organism”.

    In this first step, the energy introduced with food is limited to about 800 – 900 kcal per day.

    Rice diet: second phase

    «After this first detox phase, in order not to run into nutritional deficiencies, it is necessary proceed with the integration of other foods – explains Dr. Bravo – Rice in fact belongs to the family of carbohydrates so to follow a diet that is well balanced you need to combine it with a source of protein and fat».

    Example of second phase menu

    The second phase of the diet, which usually lasts until you reach your goal weight, therefore predicts the addition of some low-fat protein foods how white meats, fish and eggs. All without exceeding 1200 kcal per day.

    «In this second phase it is possible also focus on unique dishes – concludes Dr. Bravo – that they manage to combine with the share of carbohydrates made up of rice also a share of healthy proteins and fats. Rice yes can assume then also in the form of light risottopreferring but brown, red or basmati rice, to prevent the meal from having a too high glycemic index. It is recommended then prefer extra virgin olive oil to make a light sauté rather than butter, to make the meal healthier and lighter».

    An example of a menu to follow? In the gallery above some useful information.