The Rice Diet - Duke University Diet
The Rice Diet is a low fat, low salt diet, which despite its name is not centered on rice. It was developed in the 1930s at Duke University, and is sometimes known as the Duke University Rice Diet. The major components of the diet are healthy eating (fruits, grains, beans, vegetables, olive oil, non fat dairy and lean meat), walking, and taking time for yourself.
More About The Rice Diet
Day 1 of every week is the "cleansing day." The menu consists of 2
starches and 2 fruits for breakfast, lunch and dinner (3x per day).
Phase I, Day 1 - CLEANSING DAY:
BREAKFAST - 2 starches, 2 fruits
LUNCH - 2 starches, 2 fruits
DINNER - 2 starches, 2 fruits
Phase I, Days 2-7:
BREAKFAST - 1 starch, 1 dairy, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit
Phase II is exactly the same as Phase I except that on the 7th day, 3
proteins or 2 dairies are added to dinner. The first day of each week starts
with a cleanse as in Phase I (2 starches, 2 fruits for breakfast lunch and
dinner).
Phase II, Day 1 - CLEANSING DAY:
BREAKFAST - 2 starches, 2 fruits
LUNCH - 2 starches, 2 fruits
DINNER - 2 starches, 2 fruits
Phase II, Days 2-6:
BREAKFAST - 1 starch, 1 dairy, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit
Phase II, Day 7:
BREAKFAST - 2 starches, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit + 3 proteins OR 2 dairies
PHASE I AND PHASE II PORTION KEY:
1 Starch = 1/3 cup rice or beans, or 1/2 cup of all other cooked grains or
pasta, or 1 slice of bread, or 1/4 cup to 1 cup of cereal.
1 Dairy = 1 cup of nonfat soy milk, nonfat cow's milk or fat-free yogurt.
1 Vegetable - 1 cup of raw, or 1/2 cup of cooked vegetables.
1 Fruit = 1 medium piece of fruit or 1 cup of cut fruit
1 Protein = 1 oz fish or skinless poultry,* or 1 egg or 3 egg whites
* eating vegetarian is recommended for the weight loss phase, but if not
possible, 1 oz of lean beef or pork can be substituted occasionally.
Condiments: Avoid all salt; use no-salt added herbs, spices, hot sauce and
ketchup; balsamic vinegar, fruit-only jams jellies and spreads; up to 1 tsp
pur maple syrup or honey per day.
* Click here to get a more extensive view of the portions*
PHASE I SAMPLE MENU
Day 1
1 cup of oatmeal, 1 peach, 1 cup banana slices.
1/3 cup of black beans, 1 cup berries, 1 apple.
1/2 cup of quinoa, 1 orange, 1 plum.
Day 2 -7
For Breakfast
1 cup whole-grain cereal -or- one slice toast (whole-wheat)
1 cup of nonfat milk, soy milk or yogurt
1 piece of fruit
For Lunch
1 cup of cooked brown rice and/or beans
1 1/2 cups of cooked grain - oats or barley, -or- potato -or- corn -or-
pasta
3 cups raw vegetable salad -or- 1 1/2 cups cooked broccoli
1 cup fruit salad
For Dinner
1 cup cooked brown rice and/or beans -or- 1 1/2 cup potato, corn or pasta
3 cups raw cabbage
1 cup berries
Phase II sample menu - continue until target weight is reached
Add 3 servings of fish, eggs or lean meat at dinner on the 7th day
For Breakfast
1/2 cup whole grain cereal -or- one slice of whole-wheat toast
1 cup non-fat milk
1 cup fresh berries
1 tablespoon dried cherries -or- one tablespoon all-fruit jam
For Lunch
1 cup cooked rice and/or beans -or- 1 1/2 cup of potato -or- corn -or- pasta
2 cups spinach
1/2 cup steamed broccoli -or- 1 cup raw carrots
1 cup melon or fresh strawberries
Dinner
2/3 cup brown rice
1/3 cup beans
1 cup raw spinach
1 cup steamed broccoli
1 cup fruit salad.
(Add 3 proteins on the 7th day of each week in Phase II)
Once you reach your weight goal
2 days per week you can add 3 servings of fish, eggs or lean meat. (See
portion key above.)