Rice only diet weight loss

What Kathleen Zelman, MPH, RD, Says:

Does It Work?

This 1,200-calorie, whole-food diet, including exercise, tips to lower stress levels, and advice for making healthy lifestyle changes, will help you lose weight.

But following an inflexible and low-calorie diet like this one is going to be hard. It would be a real challenge to stay on the plan at social events or when eating out. Plus, it has the potential for nutritional deficiencies.

Restricting protein to less than half the recommended amount may lead to loss of muscle mass and won’t help keep you feeling full.

And while the plan claims to detoxify your body, there is no evidence that detox diets actually remove toxins from the body.

Is It Good for Certain Conditions?

The plan is low-calorie, low-protein, low-fat, low-sodium, and can work for anyone with heart disease, high blood pressure, high cholesterol, or type 2 diabetes.

But be sure to talk to your doctor before starting the diet.

The Final Word

Following The Rice Diet Solution will definitely result in weight loss due to the very low calories allowed, but it may also take away some of the pleasure of eating, with all the strict rules and limited food choices.

This program may be a good kick-start to your healthy eating efforts, but it’s probably too strict to do over the long term. Strict diets tend to be better short-term fixes.

If you have a medical condition or need to drop pounds quickly for health reasons, this plan may work for you, provided you get the OK from your doctor first. But it’s preferable for you to follow a medically-supervised low-calorie diet that contains adequate protein instead.

Be sure to supplement your diet with calcium and vitamin D, and possibly a multivitamin, to fill in the nutritional gaps.

The Rice Diet

The Rice Diet, first developed in 1939 by Duke University medical researcher Walter Kempner, has been used successfully to treat obesity ever since. The diet was based on Dr. Kempner’s observation that people around the world who consume rice as a main source of food tend to have fewer issues with obesity, hypertension, heart disease, and diabetes.

The Rice Diet Solution is a book written by Kitty and Robert Rosati. Kitty Rosati, MS, RD, LDN, is a dietitian, and Robert Rosati, MD, is associate professor emeritus at Duke University and director of the Rice Diet Clinic in Durham, N.C. The book adapts the Rice Diet Program, as practiced at Duke University, to a weight-loss plan that you can follow at home.

The Rice Diet: How It Works

The Rice Diet is based on healthy carbohydrates. High-fiber vegetables, fruits, and grains make up the bulk of the diet; on “detox” days you will eat only fruit and grains. The Rice Diet is also low in salt and low in fat.

“You lose weight in the first phase of the Rice Diet because you are limited to about 800 calories per day, which is very low,” says Yvette Quantz, RD, a sports and lifestyle nutritionist at Food Therapy LLC in Lafayette, La. “The American Dietetic Association says that you should be taking in 1,600 calories per day to maintain good nutrition.”

After the detoxification stage, you stay on about 1,000 calories per day until you achieve your desired weight. In the final phase, which is maintenance, calories go up a little more, but the diet continues to be low on calories, fat, and salt and high on fruit, vegetables, and grains.

The Rice Diet: Sample Menu

The Rice Diet menu is divided into starches, fruits, vegetables, and dairy. In this sample menu, a starch serving can be one slice of bread, one-third cup of rice, or one-half cup of pasta. A fruit is one whole fruit or a cup of fruit. One vegetable is one cup uncooked or one-half cup cooked. Dairy is one cup of milk or yogurt or one-half cup of cottage cheese. This sample menu is from the phase of the diet that restricts protein. Later on, fish and lean meats may be added.

  • Breakfast: your choice of one serving of starch, non-fat dairy, and fruit
  • Lunch: three starches, three vegetables, and one fruit
  • Dinner: same as lunch

The Rice Diet: Pros and Cons

A diet that is high in fiber like the Rice Diet does have advantages, says dietitian Bonnie J. Brehm, PhD, professor in the college of nursing at the University of Cincinnati, Ohio. “Fiber has many beneficial effects such as lowering blood cholesterol and the risk of heart disease. Fiber is important for intestinal health and regular bowel function. Foods that are high in fiber are bulkier and make you feel full. So when dieting, high-fiber foods can help you lose weight,” says Brehm.

Here are other pros for the Rice Diet:

  • A proven plan. The Rice Diet Program is not a fad diet. It has been around for a long time and is based on proven results achieved at Duke University.
  • Health benefits. Nutrition experts agree that low-salt, low-fat, and high-fiber principles on which the Rice Diet are based can improve blood pressure, diabetes, and heart disease.
  • A complete program. The Rice Diet Program includes exercise and basic education about nutrition that you will need to maintain weight loss.

“On the negative side,” says Quantz, “the Rice Diet may not have enough calories for an active person. You will probably be hungry a lot of the time. Protein in this diet is restricted to 16 to 20 grams, which is not much compared to a typical diet that has 46 to 56 grams of protein. This could lead to muscle loss.”

The Rice Diet: Short-Term and Long-term Effects

“The Rice Diet has some good short-term benefits,” says Quantz. “Reducing salt and processed foods, while getting most of your calories from carbohydrates, can be a good short-term strategy. But in the long term, I don’t think the Rice Diet provides enough calories or protein for most people to sustain.”

The Rice Diet Program is a proven short-term weight-loss program. As with any diet, the long- term benefits will depend on how much you have learned from the diet and how you incorporate it into your own lifestyle.

“To understand why it’s better to eat one food than another, you have to learn a bit about nutrition along the way,” says dietitian Donna Logan, RD, of the University of Texas Medical School in Houston. “You have to do this work yourself. No shortcuts here, but what you will have created is your diet —a diet you like, can afford, and can stick with.”

Eating chicken helps lose weight; 5 other benefits you had no idea about

Ask any non-vegetarian, and they’ll tell you how much they depend on chicken. Chicken, the most common type of poultry in the world, is so popular for good reason.

And that reason is not just taste, but also its many health benefits. Hold on, is eating chicken really healthy? Of course it is!

Yes, chickens, when bred in cramped and unhygienic farms, can be unhealthy–as a recent study has shown. But chicken still remains a healthy, lean-meat form, with a high nutritional value. Here are a few benefits of eating chicken:

Also Read: Could eating chicken be making you resistant to antibiotics?

1. Protein supply

Chicken has a very high protein content, which plays a very important role in sustaining our muscles. Eating chicken is a must for those who want to build strength.

Picture courtesy: Pinterest/Marzia

2. Weight-loss

Have you ever seen a healthy plate of food without some chicken? The reason chicken is always included in a healthy diet is because it is basically a lean meat, which means it doesn’t have much fat. So, eating chicken regularly can actually help you lose weight in a healthy way.

3. Healthy bones

Apart from protein, chicken is also chock full of calcium and phosphorous. Both these minerals help keep your bones healthy. Eating chicken regularly also cuts the risk of arthritis.

Picture courtesy: Pinterest/lecremedelacrumb.com

Also Read: People in Japan eat raw chicken; here’s why no one should do that to their body

4. Stress reliever

Do you know what ingredients help reduce stress? It’s tryptophane and vitamin B5. And chicken has a good dose of both of these. Chicken is also full of magnesium, which relieves PMS symptoms. So overall, eating chicken can actually help you lead a life without stress.

Picture courtesy: Pinterest/kitchensanctuary.com

5. Immunity boost

Have you ever wondered why doctors recommend chicken soup as a part of your recovery meals, whether you have a cold or a flu? It’s because chicken helps bolster immune cells in the body, while the steam from the soup clears the nasal passages. Eating chicken in the form of soup is the best way to recover from most infections and colds.

You just have to admit that eating chicken has lots of health benefits, and the taste isn’t half bad either. But of course, eating hybrid chicken or deep-fried variants won’t do you as much good as other forms might.

So, include chicken in your diet, and you’ll be as healthy as your taste buds will be happy.

Eating his way to a six-pack with 16 eggs a day

By Madison Park

(CNN) — Every day, Jason Dinant chows down 16 hard-boiled egg whites, one and a quarter pound of meat and four cups of vegetables, sprinkled with an occasional carbohydrate.

Jason Dinant does 150 crunches daily and eats lean protein in an effort to turn his flat stomach into a six-pack.

The lean protein and carbohydrates, he hopes, will help him get six-pack abs.

Two months ago, the 27-year-old began crunching initially 500 times a day and exercising to try to turn his flat stomach into a rippling six-pack.

His New Year’s resolution is to get a six-pack by June, in time for his 10-year high school reunion, and to have a toned upper body for his video blog. Dinant, an iReport contributor, often peels off his shirt and gives what he calls “the naked truth about today’s news” in Web videos he posts on his blog called “Naked Boy News.” Watch Dinant’s video

The Las Vegas, Nevada, resident submitted his story after CNNhealth.com asked viewers to upload photos and videos about their journey to change for the new year on iReport.com.

Last month, the svelte salesman by day and club emcee by night shared his exercise routine, which consists of ab crunches, cycling on a stationary bike and using weights for his upper body. Dinant, who had hardly ever exercised, also had to modify his diet.

The former junk-food aficionado had to give up his chocolates and hard candies for grilled chicken breasts, red potatoes, brown rice and steamed carrots and zucchini.

Dinant’s six-pack diet

Meal 1: 8 egg whites, 2 servings of cream of rice
Meal 2: 5 ounces lean meat or fish, 1 cup brown rice, 1 cup veggies
Meal 3: 5 ounces lean meat, 1 cup rice, 1 cup veggies
Meal 4: 5 ounces lean meat or fish, 6-ounce potato or sweet potato, 1 cup veggies
Meal 5: 5 ounces lean meat, 1 cup veggies, 6-ounce potato
Meal 6: 8 egg whites, 1 serving of cream of rice
Total calories: 2,054

He’s far from starving himself. He eats nearly six meals a day to increase his metabolism.

Jim White, a registered dietitian and American Dietetic Association spokesman, reviewed Dinant’s menu.

“This reminds me of what I was doing trying to get ripped for bodybuilding competition,” White said. “It’s tough to follow, but you can definitely get a six-pack with this diet.”

Despite the diet’s repetitiveness, “this is what it takes” for men to get a six-pack, White said.

But White had some tips for an even better diet — add more fat. Yes, fat.

Fats compose 8 percent of Dinant’s current diet.

“Even diets put together for weight loss or fat shedding, I don’t recommend under 12 to 15 percent fat,” White said. “Some studies say omega-3 fats can minimize body fat. …You can get a six-pack while incorporating fats in the diet.”

Skip the saturated and trans fat and go for good fats found in flaxseed oils, olive oil, natural peanut butter, nuts and avocados, which are beneficial. And add fruits to the diet, White suggested.

“Fruits are loaded with fiber, vitamins, and I think you should definitely have two fruits in the diet,” he said.

Brown rice, oatmeal and sweet potatoes are great carbohydrates for the diet, he said. There were some glaring similarities between White’s diet and Dinant’s.

“This is pretty much my diet every day,” White said. “I eat around eight to 10 eggs a day. I always get asked if I’m baking a cake or egging houses when I’m at the grocery.”

Eating lean proteins helps build muscles, but Dinant may be getting too much for his weight.

“Eating protein has great benefit for rebuilding muscle and speeding up the metabolism,” White said. “But too much can cause weight gain, increase the urinary loss of calcium, and cause dehydration.”

He recommended that Dinant cuts back his egg whites to six and each protein portion to four ounces.

Dinant said he’s not sick of his diet, which relies heavily on the same ingredients.

“I’m so used to eating the same things,” he said. “I usually eat chicken all the time. This is nothing new for me. You can season as much as you want, as long as it’s a no-sodium seasoning like garlic powder or barbecue powder or barbecue rubs. It’s tasty and good. It’s a little different.”

Health Library

  • MayoClinic.com: Lean meats: 10 tips for low-fat cooking

Dinant can keep his diet interesting by adding healthy ingredients to staples to make the foods taste better. For example, White suggests adding fruits such as blueberries to a half-cup of oatmeal and veggies and low-fat cheese to an all-white egg omelet.

In addition to revamping his diet, Dinant works out five times a week. He has cut back his abdominal crunches to 150 a day using 25 pounds of weight.

He lost fat on the top of his midsection and said he definitely sees his abs protruding in the lower midsection of his stomach. And his quest has brought him some attention.

“I cannot go anywhere in Vegas without people asking me how my abs are doing,” he said.

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Rice Diet Report

Judy Moscovitz, Author Putnam Publishing Group $16.95 (242p) ISBN 978-0-399-13141-7 More By and About This Author Buy this book The good news is that the title of this book is a bit of a misnomer, since it isn’t a fad diet consisting only of rice. The menus and recipes offered here include fruits, vegetables, proteins and various carbohydrates. Pounds reportedly come off quickly, safely and in large quantities in a six-phase regimen low in protein, cholesterol and sodium, and high in fiber. According to Moscovitz, more than 20,000 people have been treated by Walter Kempner, M.D., of Duke University since he developed the diet over 40 years ago, and many have kept the weight off. The bad news is that the rigid diet must be followed exactly, allows virtually no salt or spices, and prescribes a paltry calorie intake. The author hastransferred her fanaticism from food to the Rice Diet: “”Mosco-Fats” was “a 275-pound ugly mound of flesh” who sold her worldly possessions for a stay at Kempner’s clinic. Recalcitrant dieters who are similarly obsessed may be inspired by this thorough book. 75,000 first printing; 75,000 ad/promo; first serial to the Star; author tour. (April)

Walter Kempner, MD – Founder of the Rice Diet

Kempner, medical doctor and research scientist, is the father of modern day diet therapy and creator of the Rice Diet. All who have followed in his footsteps, including Nathan Pritikin, Dean Ornish, Neal Barnard, Caldwell Esselstyn, and myself, owe homage to this man and his work.

Kempner’s Rice Diet program began at Duke University in Durham, North Carolina in 1939. The treatment was a simple therapy of white rice, fruit, juice, and sugar, and was reserved for only the most seriously ill patients. Although low-tech, the benefits of the Rice Diet far exceed those of any drug or surgery ever prescribed for chronic conditions, including coronary artery disease, heart and kidney failure, hypertension, diabetes, arthritis, and obesity.

Originally used for only short time periods and under close supervision due to concerns about nutritional deficiencies, subsequent research proved the Rice Diet to be safe and nutritionally adequate for the vast majority of patients.

A major breakthrough occurred by accident in 1942 when one of Dr. Kempner’s patients, a 33-year-old North Carolina woman with chronic glomerulonephritis (kidney disease) and papilledema (eye disease) failed to follow his instructions. Because of Dr. Kempner’s heavy German accent she misunderstood his instructions to return in two weeks, and after two months, she finally returned, with no signs of deficiency, but rather with robust health. The woman had experienced a dramatic reduction of her blood pressure, from 190/120 to 124/84 mmHg, resolution of eye damage (retinal hemorrhages and papilledema), and a noticeable decrease in heart size.

After this experience Dr. Kempner began treating his patients for extended periods of time, and expanded the indications from only serious troubles (glomerulonephritis and malignant hypertension) to patients with relatively minor illnesses, such as routine hypertension (160/100 mmHg), headaches, chronic fatigue, chest pains, edema, xanthoma, pseudo tumor cerebri, and psoriasis.

Walter Kempner’s Medical Records

During his career, fellow professionals wanted Dr. Kempner to set up randomized, controlled studies. However in studies designed this way, half of the patients are treated and half go untreated. His medical ethics would not allow him to deny his proven diet therapy to anyone; therefore, he declined. Furthermore, he correctly pointed out that each patient served as his own control.

Dr. Kempner documented the benefits of his treatments by tracking their changes in cholesterol, blood pressure, blood sugar, and body weight, as well as with pictures. For example, his records showed that 93% of patients with an elevated cholesterol benefited with an average reduction from 273 mg/dL before treatment to 177 mg/dL after. These reductions in cholesterol are greater than those usually seen with powerful statin drugs, and without the costs and risks. His numbers also showed how a high-carbohydrate diet improved blood sugars and often cured type-2 diabetes.

The following are typical examples of the benefits Dr. Kempner observed from the Rice Diet:

Reducing Massive Obesity: In one article the results of 106 massively obese patients treated as outpatients with the Rice Diet, exercise, and motivational enhancement under daily supervision were reported. The average weight loss was 63.9 kg (141 pounds). Normal weight was achieved by 43 of the patients.

Curing Severe Hypertension. In the beginning, Dr. Kempner treated only patients with near-fatal conditions, like malignant hypertension (blood pressures in the 220/120 mmHg range). In this emergency condition people often suffered from heart and kidney failure, and eye damage (with retinal hemorrhages, exudates, and papilledema). Today such patients are treated with powerful medications and laser eye surgery, with far greater risks and costs, and far fewer benefits. The safe and effective Rice Diet treatment for eye damage and kidney damage has been largely forgotten.

Stopping Hemorrhages and Exudates. The eyes are a window to the condition of the blood vessel system and major organs throughout the body. By looking (with an ophthalmoscope) into the back of the eye (retina) a physician can actually see ongoing damage, which is not limited to the eye, but is also happening in the kidneys and all other tissues. Photos of the retina show how the Rice Diet stops the bleeding (hemorrhages) and leaking (exudates) from blood vessels. This serves as a dramatic demonstration of the body’s ability to heal given the supportive environment of a healthy diet.

Reversing Heart Disease. Narrowing of heart (coronary) arteries due to atherosclerosis (a result of the Western diet) causes chest pains (angina) and changes in the electrocardiogram (EKGs showing inverted “T” waves). The Rice Diet relieves chest pains and corrects EKG abnormalities. In other words, the Rice Diet can cure common heart disease, which affects more than half of Americans. Modern-day heart doctors routinely prescribe heart surgery for blocked arteries, with far greater costs and risks, and far fewer benefits.

Treating Heart and Kidney Failure. In late stages of disease, the Western diet causes the failure of major organs, including the heart, kidneys, liver, and brain. Enlargement of the heart, as seen on a chest x-ray, is a classic sign of heart failure. The Rice Diet causes enlarged (failing) hearts to revert to normal size and function. Kidney function also dramatically improves, as does the patient in general.

The Rice Diet Components

*Dry rice of 250 to 350 grams daily forms the basis of the diet. Any kind of rice is used as long as it contains no milk or salt. The rice is boiled or steamed in plain water or fruit juice, without salt, milk or fat. (One cup of dry white rice weighs about 200 grams, and contains about 13 grams of protein, 150 grams of carbohydrate, 1 gram of fat, and 700 calories.)
*Calorie intake is usually 2,000 to 2,400 calories daily. Intake varies based upon the patient’s condition: underweight people are fed more calories, and vice versa.
*Fruit and fruit juices are allowed.
*Dried fruits can be used as long as nothing but sugar has been added.
*White sugar may be used as desired (ad libitum); on average a patient takes in about 100 grams daily (400 calories) but, if necessary (to maintain body weight), as much as 500 grams (2000 calories) daily has been used.
*No avocados, dates, or nuts.
*No tomato or vegetable juices.
*Supplementary vitamins are added in the following amounts: vitamin A 5,000 units, vitamin D 1,000 units, thiamine chloride 5 mg, riboflavin 5 mg, niacinamide 25 mg, calcium pantothenate 2 mg. (However, none of the Rice Diet patients during five months of treatment showed any signs (epithelial, neural or metabolic) to make one suspect any vitamin deficiency.
*Adaptation to the diet takes about two months.
*Exercise is encouraged. Bed rest is only advised with severe conditions.
*Water intake is restricted in some severely ill patients to less than 1.5 liters (6 cups) a day to prevent water intoxication and electrolyte imbalances.
*A few patients with kidney disease cannot tolerate the diet because of their inability to retain minerals.
*Once the patient’s health has returned, then small amounts of non-leguminous vegetables, potatoes, lean meat or fish (all prepared without salt or fat) may be added. However, if these additions result in adverse consequences (elevated blood pressure, enlargement of the heart, abnormal EKG changes, worsening kidney or eye conditions, etc.), then the basic Rice Diet, without modification, must be continued.
*A physician competent in diet therapy should follow anyone in need of the Rice Diet. Sicker patients need closer supervision.

The nutrient breakdown is about 2,000 to 2,400 calories per day (depending on the patient’s body weight): 95% carbohydrate, 4 to 5% protein (20 to 25 grams), 2 to 3% fat (rice is relatively high in the essential fat linoleic acid), 140 milligrams of calcium, and 150 milligrams of sodium daily. For more rapid and effective weight loss, the calories are restricted.

Why White Rice And Table Sugar?

One reason Kempner chose rice was because he believed that rice proteins were easily assimilated and there was no concern about getting sufficient amounts of the essential amino acids. (This adequacy and completeness of protein is not limited to rice, and is true for all starches, including corn, potatoes, and sweet potatoes.) He chose rice rather than another starch because in his day, nearly half of the world’s population consumed large amounts of rice (sometimes rice made up 80% to 90% of their diet).

White rice, as opposed to brown whole-grain rice, was used because it was considered more palatable to the general public and was more readily available. Plain white rice contains about 8% of calories as protein. The addition of simple sugars brings the protein content of the Rice Diet down to 5% or fewer of total calories. The body only needs a small amount of protein daily (fewer than 5% of calories from food). The liver and kidneys must process and excrete any protein consumed beyond the basic requirements, causing extra work and often organ damage.

The addition of white table sugar adds calories without protein and fat. Fruits and juices are also high in sugar (carbohydrate) calories and low in fat and protein. The primary benefits of the Rice Diet are accomplished by easing the workload on compromised tissues and organs by providing them with clean-burning energy from carbohydrates and avoiding common dietary poisons such as salt, fat, cholesterol, and animal protein. In such a supportive environment the body’s healing powers can outpace the damages once caused by unhealthy foods. Dr. Kempner added multivitamins, which may be necessary because of all the refined foods served. Using whole foods (specifically the McDougall starch-based diet), rather than white rice and sugar, provides all necessary vitamins and minerals. No supplements are recommended other than vitamin B12.

The Rice Diet Today

After nearly 70 years, in 2002 Duke University severed its relationship with the Rice Diet. The Rice Diet program, however, continued to run independently until the fall of 2013 under the direction of Robert Rosati, MD, when it closed for business. Kitty Rosati (with her husband, Robert) has published several national best selling books on the Rice Diet.

Robert Rosati, MD
Listen to stories about Dr. Kempner

Francis Neelon, MD, the Rice Diet’s former medical director, has joined with business interests to reestablish the Rice Diet, and they plan to open an outpatient facility in Durham, NC beginning in February of 2014.

Frank Neelon, MD
Listen to stories about Dr. Kempner

One of Dr. Kempner’s closest collaborators, Barbara Newborg, MD, recently published an extensive biography on the father of modern day diet therapy, Walter Kempner and the Rice Diet: Challenging Conventional Wisdom.

The McDougall Diet vs. The Rice Diet

Walter Kempner, MD was very influential on my career. His published work showed me the power of diet therapy and that nutritional deficiencies do not occur with simple plant-based diets (even with the addition of lots of sugar). Even before I was born, Dr. Kempner had disproven concepts that are still held as true by most medical doctors today, such as, “diet has little to do with heart disease,” “additional protein improves health,” and “carbohydrates cause diabetes.”

I find myself recommending the Rice Diet several times a year to the few patients I see who are on the verge of complete heart or kidney failure. Otherwise, I recommend the McDougall Diet (a starch-based diet with fruits and non-starchy-vegetables along with some salt and sugar for flavorings) to almost all of my patients.

No apology needs to be made for serving pasta and marinara sauce, bean burritos, or rice and Chinese vegetables. The diet I recommend, the McDougall Diet, is for the living. The Rice Diet is one that I reserve for the “nearly dead.” I am grateful every day for Walter Kempner’s contributions to medical science. Unfortunately, because profits, rather than patients’ welfare, dictate common medical practice, diet therapy remains unappreciated and practically unknown.

Report: Rice Diet doctor admitted to whippings in depositions

DURHAM, N.C. (AP) _ Walter Kempner, known as the Rice Diet doctor, admitted in depositions before his death that he whipped patients who strayed from his famous diet, The News & Observer of Raleigh reported Sunday.

“I was what one called strange,″ Kempner said in a deposition.

Kempner, who died last month at 94, was sued in 1993 by former patient Sharon Ryan, who claimed that the doctor turned her into his “virtual sex slave″ for 20 years.

Kempner and Duke officials have denied Ryan’s claims, pointing out that there were no records of any sexual harassment complaints filed before the lawsuit.

The Germany native convinced about 20,000 patients to give up salt and fat for a monotonous menu of rice and fruit. Actors Lorne Greene, Buddy Hackett and Shelley Winters and U.S. Supreme Court Justice Stanley Reed were among his celebrity clients.

In the depositions taken in the case, Kempner admitted to whipping patients.

“I have whipped people in order to help them and because they say they want to be whipped,″ Kempner said.

Kempner also said Ryan gave him a riding crop and asked him to whip her because she had strayed from the diet.

Ryan had come to Kempner’s Duke University clinic to lose weight in 1970, when she was 20. Later that year, Kempner reprimanded her for gaining weight, ordered her to remove her clothes and whipped her with a riding crop, the lawsuit alleged.

According to the lawsuit, Kempner persuaded Ryan to drop out of college, moved her into a home he owned and hired her to work for the clinic. From 1970 to 1987, Ryan claimed, Kempner maintained a sexual relationship with Ryan by isolating her from the outside world.

Ryan’s lawsuit against Kempner, another Rice Diet doctor and Duke University is expected to come to trial next summer. She is seeking unspecified damages.

Al Rossiter, a Duke University spokesman, declined to comment Sunday on the depositions.

“I’m sure Duke’s position will come out in court as the case proceeds,″ Rossiter told The Associated Press. “Since it is in litigation there is not too much more we can say.″

Duke University Medical Center learned as early as 1975 that Kempner had used a riding crop on several patients, the News & Observer said.

In a 1975 memo, Dr. William Anlyan, vice president for health affairs, said he told Kempner that he would have to leave the medical center, according to the report.

According to depositions from Anlyan and Dr. James Wyngaarden, the chairman of the department of medicine, Kempner never entered the medical center again. But the doctor kept a lab there until a hospital reorganization in 1985.


I love food. I love wine. I love chocolate. (Are we soulmates yet?) This past holiday season, though, I lost some boundaries in a way that was making me feel deeply exhausted. Two glasses of wine most nights, a couple of delicious salted caramels after dinner, and a few too many protein bars instead of real-food meals were weakening me in subtle ways. My head was busy and cloudy, my workouts felt sluggish and heavy, and my emotional state was fragile and way too vulnerable.

I knew I needed to push the reset button. But here’s the thing: I hate fasting. I’ve done juice fasts and the Master Cleanse spicy lemonade thing, and both of them left me weaker than a premature kitten. What I wanted was a cleanse, as if I could go into my body with a little toothbrush and some lemon juice and scrub all my cells clean until they sparkled and shone like diamonds. I wanted to get rid of “toxins” (even if it is the most overused word in the wellness industry), renew my energy on a metabolic level, and create space in my brain, my body, and my spirit.

Enter the Brown Rice Cleanse.

Our chiropractor mentioned doing a brown rice cleanse, and I was immediately intrigued because, well, it involved eating! I wanted to cleanse my body, not starve or deprive it. I need enough calories to be a parent, run my company, and do some form of daily exercise in order to stay sane. After a bit of research, I was convinced that a brown rice cleanse was worth a try.

The idea of the brown rice cleanse has its roots in both Ayurvedic and macrobiotic traditions. Brown rice is a nutrient-rich, whole grain food that is grounding and warming, making it perfect for a winter cleanse. Brown rice is rich in B-vitamins, iron, and magnesium, all of which are energy-restoring to the body. The week-long regimen is restrictive, but allows lots of fruits, vegetables, nuts, seeds, herbs and spices. The idea is that while you will be abstaining from certain things like sugar and alcohol, you can still feel nourished and create meals that actually taste amazing.

There are many online protocols for brown rice cleanses. I looked at all of them and put together my own version, which is vegetarian, and not radically extreme. (I added eggs and wild-caught fish to the list – I don’t eat fish, but lots of people do, and I think it’s really healthy when sourced correctly.) As I said, my goal was not weight loss but purification, although my husband and I both lost a few pounds over the course of the week. I’ll outline the plan below, include a few recipes, and then tell you a bit about how it went for me.


  • Soaked, cooked brown rice, up to 3-4 cups per day
  • Vegetables (except mushrooms and corn), steamed, baked, or raw, organic if possible
  • Raw fruit except oranges and bananas
  • Green or herbal tea
  • Almond milk (homemade if you have time)
  • Honey, up to 3 teaspoons per day
  • Sprouted, organic tofu
  • Wild-caught fish
  • Organic, local eggs
  • Fresh herbs and spices
  • Cayenne pepper
  • Bragg liquid aminos
  • Virgin olive oil
  • Gomasio
  • Sea salt


  • Bread
  • Dairy
  • Coffee
  • Alcohol
  • Sugar
  • Processed food (anything that comes in a wrapper, for starters)
  • Dried fruit


  • DO start every morning with a glass of warm lemon water. This consists of the juice of ½ a lemon, 12 ounces of boiling water, and enough cool water to make it drinkable. Warm lemon water is a great way to get a jump on hydration for the day and to wake up your GI tract, as well as providing a little bit of Vitamin C.
  • DO chew your food at least twice as much as you normally would.
  • DON’T drink liquids with your meals, as they will dilute your digestive enzymes.
  • DO allow yourself a cup or two of green tea per morning unless you really need a complete break from caffeine. Green tea is SO good for you!
  • DO go to bed as early as your body feels ready – sleep is a HUGE part of this program.
  • DO take some time for a brief meditation, gentle yoga practice, or a brisk walk each day. It will get your blood circulating and clear some space in your brain. If you’re making the huge effort to complete this weeklong program, don’t forget to cleanse your spirit, too!
  • DON’T take supplements, over-the-counter meds, or sleep aids during the cleanse if you can help it.
  • DO take your prescription medications as usual, unless otherwise advised by your physician.


The day before your cleanse, soak 2 cups of long grain, brown rice (I used brown basmati) in 4 cups of water. You’ll do this every day, so the rice softens and the phytic acid, part of the bran in brown rice that can decrease the absorption of minerals, gets neutralized. Also, do your grocery shopping! You want to have everything you need so you don’t have to do much shopping during your cleanse week.


The night before your cleanse begins, eat only a giant salad for dinner. You want to jump start your system, and get your GI tract cleared out so it can absorb all the amazing food you’re going to eat over the next week.


The first morning of your cleanse, start with your warm lemon water, and prepare your rice. To do this, strain the soaked rice and rinse it well in cool water. Then cook the rice in plenty of water, like you would cook pasta. Depending on the rice, it will probably take around 20 minutes, but you’ll want to taste it to get the timing right. When it’s cooked to your liking, strain it and rinse it with hot water, then cover the strainer and let the rice drain completely for several minutes before fluffing it with a fork. Cooking the rice this way reduces any natural contaminants found in rice (especially arsenic), making it safe and healthy for your seven days of cleansing. This is the rice you’ll use for the next day or two (depending on whether you’re eating it alone or with a partner). I leave it on the stove top at room temperature for the day, and refrigerate it overnight.


You’re off to the races! I’d recommend having 4-5 small to medium servings of food a day instead of three meals. I started each day with the cereal recipe below, and had multiple servings of the ginger-cilantro rice throughout the day, with the largest one at dinner time. Sometimes we added a handful of raw almonds or a green juice for an afternoon snack. Or an apple and raw almond butter. Or carrot sticks and raw tahini. There are plenty of options, but you have to plan ahead so you have a snack ready to grab when you feel hungry. And be sure to drink loads of water between meals – you need to keep your body really hydrated in order for the cleanse to be effective. If you’re not peeing often, then you’re not eliminating enough cellular waste.


I had ups and downs, and you probably will, too. For the most part, I was able to exercise and function fairly well on this eating plan, but I was a bit hungrier than normal. In order to succeed, make sure you have a plan for the hungry moments – like any craving, it has to be acknowledged and moved through with intention. I either had a snack or took a walk or had a cup of herbal tea with a tiny bit of honey. For my evening treat, I would have a golden latte about 30-45 minutes before going to bed. Then, I tried to put away my electronics and take a bath with our Recovery Salt Bath. Bathing, especially in the form of hot baths, is an integral part of any detoxification program, increasing blood flow and filtering of the blood by the internal organs. It’s a great time to make sure you’re not using chemicals on your skin while you’re trying to eliminate unwanted substances in your body – your skincare gets absorbed just like the recipes below do!


I learned a few things, and the knowledge is applicable going forward, which added to the value of the experience for me.

1) I eat WAY more sugar than I realized. Even when I’m being conscious about not eating dessert or processed sugar, I still eat too much sugar. It’s sneaky, hidden in things like protein powders or protein bars, smoothies, granola, and almond milk. And, even when it’s a healthy sugar like honey or maple syrup, there’s too much of it, effectively training your taste buds to crave and expect it in everything you eat. Sugar is dangerous stuff for our bodies, and we’d all be wise to train our tongues to appreciate flavors like ginger, cayenne, cilantro, and lime just as much (if not more than) the sweet things.

2) The “detox headache” is real. It’s yet another seriously overused concept in the wellness industry, and I was having trouble explaining it to myself from a medical standpoint, so I decided it was a trendy concept with no sound evidence. On the third day of the cleanse, I learned otherwise. And while one migraine does not a body of evidence make, it was my first migraine in years, and it wasn’t because I was dehydrated or calorically deprived. It happened at the end of day 3, and I ended up taking ibuprofen (technically not part of the cleanse) because it got pretty debilitating.

3) I don’t chew my food. Have you ever watched a hungry dog wolf down a huge bowl of kibble in four seconds? That’s apparently how I eat. The conscious chewing part of this cleanse felt like torture at first, but it’s not really optional because you don’t have a glass of wine or even water to wash down your meals. Once I accepted my fate as a bovine chewing machine and used my teeth the way they were intended, I enjoyed the taste of my food more and felt less gastrointestinal distress after eating.

4) I don’t sleep enough. I know, nobody does. But during the cleansing week, I gave myself permission to go to bed as soon as my body asked for it, and slept more than I had in months. On the third, fourth, and fifth days, my energy was really low. It was aliens-have-stolen-my-energy-with-their-energy-vacuum low. So I allowed myself to climb in bed as soon as my daughters were tucked in for the night, and the extra sleep felt like exactly the medicine my body needed.

5) Moderation is not my nature. I tend to do things to the fullest, whether it’s killing a bottle of wine or training for a marathon. But, life does not have to be all or nothing. In fact, life gets a lot less stressful if you give yourself guidelines rather than rules. It turns out, in the weeks following my cleanse, that I actually can have just one glass of wine, a few times a week – who knew? And taking a day off from exercise without guilt is not only allowed, it makes me stronger, both mentally and physically. So, I’m going to work on not being such an extremist – at least not seven days a week.

So, what do you think? Is this a doable cleanse for you? Do you feel like you need it, now or sometime soon? It was a great reset for me in the new year, and allowed my mind and body to recover from the madness of the holidays. If you end up doing it, please comment below and let me know how it goes, or tag your pics on Instagram with #osmia7daycleanse so we can follow your journey to a cleaner you!

With love and sparkly cells from us to you,

The Rice Diet – How It Works, What To Eat, And Benefits Charushila Biswas Hyderabd040-395603080 July 23, 2019

Do you have hypertension? Then, try the rice diet! This diet can lower high body fat and high blood pressure. The rice diet may also reduce the risk of heart disease and diabetes.

In 2006, Kitty Gurkin Rosati, MS, RD, LDN, and Dr. Robert Rosati published a highly successful book on this diet – The Rice Diet Solution. What is it about this diet that makes it so widely followed? Read on to find out everything you need to know about this diet that promises to work. Let’s begin!

Table Of Contents

  • What Is The Rice Diet And How Does It Work?
  • Rice Diet Foods List
  • White Rice Or Brown Rice?
  • The Rice Diet Plan
  • What Else To Do To Improve Your Health?
  • Who Should Follow The Rice Diet?
  • Benefits Of The Rice Diet
  • Side Effects Of The Rice Diet

What Is The Rice Diet And How Does It Work?

The rice diet is a low-calorie, low-sodium diet created by Dr. Walter Kempner in 1939. While working as a professor at the Duke University in Durham, North Carolina, Dr. Kempner created a dietary approach to help his patients lower blood pressure, improve kidney function, and keep a check on obesity.

The reason this diet works for treating people with hypertension or obesity lies in the foods allowed for consumption. It includes foods high in complex carbs, limited dairy, and foods low in sodium.

  • Complex carbs take longer to get digested, thereby reducing hunger.
  • Low-sodium intake prevents the body from storing excess water weight and reduces the pressure on the kidneys.
  • A low-calorie diet (800 calories per day) is allowed initially, which is then increased up to 1200 calories per day.

In a nutshell, low-calorie, low-sodium, and high-fiber foods are the reasons behind the success of the rice diet. Now, let’s check out what foods you should consume and what to avoid.

Back To TOC

Rice Diet Foods List

To Consume

The rice diet is quite restrictive. On this diet, you will be consuming:

  • Fresh fruits
  • Vegetables
  • Low-salt beans
  • Whole grains
  • Lean protein
  • Non-fat dairy

To Avoid

  • Junk food
  • Soda
  • Bottled fruit juices
  • Candies
  • Milk chocolate
  • Frozen food
  • Deep-fried food
  • Ready-to-eat foods
  • Refined flour, refined sugar, and trans fat foods

You will need to dump all the junk food and adopt better eating and lifestyle choices. But, there’s one burning question. White rice or brown rice – what’s allowed in the rice diet? Find out in the next section.

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White Rice Or Brown Rice?

It depends. If you like having white rice, go for it! And if you choose to consume brown rice, you can do it. Brown rice is considered healthier as it contains more dietary fiber. But you may compensate for that by adding extra veggies to your bowl of white rice.

Taste-wise, white rice is certainly more palatable. But you might like the chewy texture of brown rice (takes longer to cook and needs to be soaked for at least 20 minutes).

Dr. Kempner had advised consuming white rice as, at that time, white rice was widely consumed.

Now that you know what to eat and avoid, let’s get down to the toughest part – the diet itself. In the following section, I have broken down the diet into three phases. Follow the instructions for each phase, and you will smoothly glide through it. Take a look.

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The Rice Diet Plan

Phase 1 – 800 calories

Phase 2 – 1000 calories

Phase 3 – 1200 calories

It is a tough diet to follow. So, it’s best to follow it for not more than two weeks. The rice diet has undergone modification as the nutritional requirements, food habits, and scientific view on food and nutrition have changed. Here are the new rice diet guidelines laid by Kitty Gurkin Rosati and Dr. Robert Rosati.

Consume (per day):

  • 1000 calories
  • 22 g fat
  • 5.5 g saturated fat
  • 500-1000 mg sodium
  • 0-100 mg cholesterol

Apart from changing your diet, you may do the following to improve your health.

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What Else To Do To Improve Your Health?

  • You must take care of your sleep pattern. Sleep deprivation is one of the causes of toxin build-up in the body. The harmful free oxygen radicals alter your DNA and cause numerous health problems, including obesity, diabetes, and heart disease.
  • Meditate for at least five minutes a day. Increase the duration as you become more comfortable.
  • Avoid alcohol. You may consume 30 mL of wine once a week.
  • Workout regularly. You will start seeing a change in your mood and energy levels from the very first day you exercise.
  • Drink at least two liters of water per day. You may add citrus fruits, mint leaves, ginger, and cucumber to make your bottle of water more palatable.
  • Eat at regular intervals. Going on a hunger strike will only weaken your bones, muscles, and brain function.

It is clear that, along with diet, you must follow a healthy lifestyle to keep yourself fit and happy. But, for that, you can follow a diet that’s not so restrictive. Try intermittent fasting – it works like magic.

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Who should follow the rice diet? Find out next.

Who Should Follow The Rice Diet?

You may follow this diet if:

  • You have high blood pressure.
  • You have diabetes.
  • You have heart disease.
  • You suffer from chronic renal failure.
  • You have high cholesterol.
  • You are gluten sensitive.

Note: Follow this diet ONLY IF your doctor gives you a green signal.

Before coming to a close, here are the benefits and side effects of the rice diet.

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Benefits Of The Rice Diet

  • May help reduce body fat.
  • May help reduce cholesterol levels.
  • May help lower blood pressure.
  • May improve heart health.
  • May protect from diabetes type II.

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Side Effects Of The Rice Diet

  • May cause nutritional deficiencies.
  • You may get bored of the diet and feel starved.
  • You may feel irritated.
  • May cause nausea.
  • May lead to weakness.

The rice diet is an effective diet. But, it is also a very, very restrictive diet. Unless you have a health condition that requires you to be on this diet, and no other diet will work, you may follow the rice diet. If you are looking for a weight loss diet, the rice diet might not be the ultimate diet plan. Talk to your doctor today and get expert opinion before you decide to be on this diet.

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Take care!

Expert’s Answers For Readers’ Questions

Can you survive on rice alone?

No, you cannot.

Does eating rice make you gain weight?

No. It is the lack of vegetables, lean protein, healthy fats, and regular exercise that makes you gain weight.

Is rice a bad carb?

No, rice is complex carb, which takes longer to break down when compared to refined sugar and flour. Include a lot of veggies with rice to balance the glycemic index of the rice.

Does rice help lose belly fat?

There is no scientific evidence that consuming rice will help lose belly fat. Adding 5 different veggies, a source of protein, healthy fats, and a mix of cardio and strength training will surely help you lose belly fat.

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Latest posts by Charushila Biswas (see all)

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  • Are You Losing Weight Due To Stress? Here’s What To Do – April 4, 2019
  • 8 Best MCT Oils You Will Love When You Are On A Keto Diet – March 29, 2019

Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

Man Cannot Live On Rice And Beans Alone (But Many Do)

Beans and rice are a popular, healthy, and cheap food option. But how healthy are they? istockphoto.com hide caption

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Beans and rice are a popular, healthy, and cheap food option. But how healthy are they?


Rice and beans seem to be made for each other. Jazz great Louis Armstrong paid homage to his favorite dish by signing off with the phrase, “red beans and ricely yours.” Vegetarians love them because together they form a complete protein. Plus, they’re fairly inexpensive and feed much of the world.

But after conservative TV personality Sean Hannity recently suggested on his radio show that people wouldn’t go to bed hungry if they just made a big pot of rice and beans once a week, we thought we needed to check out just how good for you they are.

Turns out, they’re pretty healthy in the right combination and style, but that’s not the whole story.

Rice and beans have a long history together, and trace their roots back to many corners of the world, from Brazil to West Africa. ” was probably invented many times because it makes sense to put them together,” says Indiana University cultural anthropologist Richard Wilk, co-author of the upcoming book Rice and Beans: A Unique Dish in a Hundred Places.

Their path to the Americas likely came through slaves brought here from West Africa, where the pairing was common. “But rice was expensive until the 18th century,” Wilk says, “so it did not become a kind of cheap everyday food for poor people until well into the 20th century.”

Of course, rice and beans are now a staple in many parts of the world — but thanks to rising global food prices, the combo may not be as healthful as it could be. That’s because beans tend to be more expensive than rice. As a result, the poorest tend to increase the amount of rice they eat and decrease their bean consumption, says Hannia Campos, a nutrition professor at the Harvard School of Public Health. “The trend is to deteriorate the basic meal,” she says.

This is bad because beans are the more nutritious part of the pair. Campos and her colleagues have found that increasing the ratio of beans to rice may decrease the risk factors for heart disease and diabetes. After all, beans are a low-glycemic-index food that makes a person feel full, so they eat less of other things. Beans are also full of fiber, potassium, folate, iron, manganese and magnesium, and they are cholesterol- and fat-free. They’re a superfood.

Another nutritional worry is the rice itself, which most often is polished, white rice. The processing that turns brown rice into white removes the bran and germ layers, along with much of the healthy oils, iron, magnesium and vitamins B1 and B3. What’s left behind is a starchy grain with a high glycemic index, meaning that it raises a person’s blood sugar level after eating and doesn’t fill them up for very long.

A recent study in the British Medical Journal even found that eating white rice is associated with a higher risk of Type II diabetes, and diabetes rates are rising worldwide. Brown rice would be better, Campos says.

Still, if rice and beans is all you’ve got, it’s a pretty decent choice.

But “you’re not going to have a complete diet,” she says. The combo lacks Vitamin C and other essential nutrients. “It’s extremely important that you eat meat and vegetables,” Campos says.

To some extent, Hannity acknowledges this later in the show: “Look, you should have vegetables and fruit in there as well, but if you need to survive you can survive off it,” he tells a caller.

You can eat as much rice and potatoes as you want and still lose weight.

It sounds too good to be true, but it isn’t according to a new study.

For decades people wanting to shed a few pounds have cut carbs out of their diets, thinking the starchy foods were the reason for their expanding waistline. However, this Leeds University study suggests these people were going about things in the wrong way.

The study found eating carbs or “lower energy-dense” foods such as delicious pasta, potatoes and rice can actually help women lose weight by feeling full longer.

Fresh fruits, vegetables, meats, fish, eggs and pulses also help you feel full, which is important because anyone who has been on a diet knows the body’s reaction to hunger pangs.

“A lot of people give up on diets because they feel hungry between meals,” said Dr. Nicola Buckland, the study lead from Leeds University, according to the U.K. Daily Star. “Our research shows eating low energy density foods can help overcome that problem.”

For example, 100 calories is about 250 g of carrots or about 20 g of chocolate.

“The greater volume of carrots is likely to make you much fuller,” said Buckland.

The study looked at two groups of women, one with 37 overweight women eating low energy density foods for 14 weeks (they followed the Slimming World program, which is popular in the U.K.). They lost nearly 13 pounds on average. The second group consisted of 41 women simply restricted their food intake to 1,400 calories per day. They lost over 7 pounds on average over the same time frame.

New research conducted with @UniversityLeeds shows that choosing low energy dense foods and attending a #SlimmingWorld group made slimmers more committed to their #weightloss, compared to people counting calories. Read the research in full here: https://t.co/gGgvptBJ3H #Satiety

— Slimming World (@SlimmingWorld) May 10, 2018

Researchers found the first group ended up eating 1,057 fewer calories for dinner when they filled up on less energy-dense foods earlier in the day. They also snacked less and reported fewer junk-food cravings, the study said.

How many times have you heard to cut out all “white” carbs to lose weight: white pasta, white bread, white rice, and white potatoes? Many people assume that eating these carbs will translate to automatic weight gain. Turns out, you can eat plenty of carbs and still lose weight.

© Getty

As fat-loss coach Carter Good explained in an Instagram post, you can totally eat white rice and white potatoes along with brown rice and sweet potatoes as part of your weight-loss plan. In fact, one cup of cooked white rice has fewer calories (205) than one cup of cooked brown rice (216), and 200 grams of cooked white potatoes have fewer calories (172) than 200 grams of cooked sweet potatoes (180).

Carter explains that this original thinking was due to the glycemic index, which rates foods based on how much they will spike your blood sugar. While the glycemic index was originally thought to help people lose weight, it’s not comprehensive. For example, soda and chocolate have a lower glycemic index than some fruit, even though fruit is arguably much healthier.

“Instead, what ACTUALLY matters for losing and gaining weight is, you guessed it, the number of calories you’re consuming each day,” he wrote in his caption.

Plus, each food has its own set of nutritional benefits: brown rice is higher in magnesium and potassium, but white rice has more calcium and folate. White potatoes also have more potassium, iron, and magnesium than sweet potatoes.

You can totally eat carbs and still lose fat. Just be sure to measure out your portions and find enough room in your daily calorie budget for them. If you’re calculating macros, make sure you are reaching for natural sources of carbs: fruit, potatoes, rice, whole grains, etc., rather than processed, refined carbs (pretzels, potato chips, sweets, etc.).

Video: An unexpected reason why you might be struggling to lose weight (Buzz60)

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