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The rice-free diet is becoming more and more popular and widely adopted by many people. This is a low fat, sugar and sodium diet plan that focuses mainly on adding fiber and healthy natural carbs.
1. What is a rice-free diet?
The rice-free diet is a complex high-carb diet that is low in fat and sodium. In 1939, it was studied by Dr. Walter Kempner, MD of Duke University. It was not until 2006 that this diet really became famous after Kitty Gurkin Rosati - A nutritionist specializing in the prevention of obesity, heart disease and other chronic diseases, re-published her program. him in her book, called “The Rice Diet Solution”.
This book has given solutions on following a rice-free diet for weight loss purposes. Specifically, you can reduce body weight by cutting calories, sodium, fat, and sugar in your daily diet. Plus, this diet method has the ability to cleanse and purify the body of toxins without leaving you feeling hungry or craving food.
Also according to the book, everyone's body is different, in the first month of doing a rice-free diet, on average women can lose 20 pounds and for men 30 pounds of weight. body.
In addition, this diet plan also recommends that people combine with exercise, a balanced diet, and meditation to achieve the desired weight, as well as control it. stressful situations.
Bạn nên kết hợp ăn uống và luyện tập thể dục đều đặn
2. How to follow a rice-free diet
As mentioned above, the rice-free diet will focus mainly on limiting salt intake and foods high in sodium. This can help reduce symptoms of bloating and excess water in the body.
In addition, this diet also includes limiting the consumption of saturated fats. Instead, you should choose foods rich in fiber to fill your stomach faster and natural carbs found in fruits, vegetables, whole grains and beans. For more effective weight loss, you should also limit most dairy in your daily diet.
When following a rice-free diet, you need to follow certain stages, such as in the beginning only allow 800 calories per day, then gradually increase to about 1,200 - 1,500 calories .
Here are the numbers of essential nutrients that you can include in your daily diet, including:
Calories: 1,000 Sodium: 500-1,000 Fat: 22 g Fat saturated: 5.5 g Cholesterol: 0-100 mg However, foods in a rice-free diet often do not provide adequate amounts of calcium and vitamin D, so you should supplement with them. Especially, if you have certain medical conditions, check with your doctor before starting this diet plan.
Bổ sung vitamin D trong chế độ ăn kiêng không gạo
3. Does the rice-free diet work?
In general, rice-free diets often focus a lot on cutting calories, adding more vegetables and protein. This can be highly effective in the "war" of weight loss. However, not for the purpose of quickly losing weight that you completely cut calories.
Because when there are not enough calories needed for the body's activities, it will be counterproductive, not only not losing weight, but also causing some bad consequences for overall health. As such, it's important to make sure you're getting enough calories each day, depending on your metabolism and fitness level and other physical activity.
4. The benefits of a rice-free diet
The most important benefit of this diet is that it helps you learn how to control your portion sizes, not too much, not too little, and at the same time, make you a habit of eating lots of fruits and vegetables. fresh. It is also especially helpful for people with heart disease, which requires a diet low in sodium and fat.
Currently, there are many theories that carbohydrates are an unhealthy substance for the body. However, through the rice-free diet has proven this is not entirely true. In fact, our bodies need carbohydrates to function more efficiently. The brain also needs to get enough glucose to make sure the organs do their job properly. So carbs are the "friend" and not the "enemy" in a weight loss diet.
Carbohydrate phức tạp có trong thành phần của gạo lứt
Of course, not all carbs are good. Rice-free diets often direct people to choose complex carbohydrates, such as brown rice, sweet potatoes, and oatmeal; and limit simple carbs like cookies or cakes.
A drastic reduction in carbs can lead to a number of symptoms such as fatigue, brain fog and rapid hunger. However, a rice-free diet can effectively prevent these conditions by replacing simple carbs with complex carbs while still providing the necessary carbs for the body to function.
5. Tips for following a rice-free diet
A rice-free diet can help you achieve a slim body as well as reverse health conditions such as heart disease, diabetes and high blood pressure. However, when applying this diet method, you need to keep the following in mind to get the best results, including:
Talk to a nutritionist before doing any diet Follow the steps in the rice-free diet. Choose healthy foods that meet criteria such as low in sodium and fat, rich in vitamins, fiber,... Add vitamin D and calcium in your diet. Daily nutrition regimen Do not use alcohol during the process. Combine regular exercise. Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support. aid.
Articles refer to sources: healthline.com, webmd.com
