The 3-day rice, 3 vegetables, 3 fruits diet contains nutrients that help you lose weight easily and quickly. It’s simple to follow and doesn’t make you hungry. However, to maintain your health in the long term, experts recommend eating foods from all the major food groups after this diet.
Find out from this article how the 3-day rice diet helps you shed the extra pounds, as well as its pros and cons!
What does the 3-day rice, 3 vegetables, 3 fruits diet involve?
The diet was conceived in 1939 by a medical researcher at Duke University in the United States and has since been used successfully to treat obesity. The diet is based on Dr. Walter Kempner’s observation that people in regions of the world where rice is eaten as a main source of nutrition tend to have fewer problems with obesity, hypertension, heart disease and diabetes.
The original diet was adapted by other nutritionists at the same university, namely Kitty and Robert Rosati, and detailed in the book The Rice Diet Solution. The nutrition plan they recommend includes not only the diet itself, but also an exercise program, as well as keeping a food diary and doing meditation to help manage the stress of the radical lifestyle change.
The 3-day rice, 3 vegetables, 3 fruit diet is based on healthy carbohydrates and is low in fat. Fiber-rich vegetables, fruit and cereals make up the bulk of the diet, but there are periods when you should eat only fruit and cereals as a detox diet. In addition, the diet contains not only the 3 elements, but also fat-free dairy. Alcohol is completely out of the equation.
In the first phase of the diet, you will consume only 800 calories a day, and then increase your intake to 1000 calories until you reach your target weight. In the final maintenance phase, you will consume more calories, but the diet will continue to be low in calories, fat, and salt and high in fruit, vegetables, and grains. It’s good to know that the American Dietetic Association believes you need to consume at least 1,600 calories a day for a satisfactory nutrition. Therefore, extra care is needed when starting such a restrictive diet.
What does the 3-day rice, 3 vegetables, 3 fruits diet menu contain?
The menu is divided into portions of starch, fruit, vegetables, and dairy. A serving of starch can be a slice of bread, 1/3 cup of rice or 1/2 cup of pasta. Fruit can be either one whole fruit or a cup of mixed fruit. Dairy products consist of a cup of milk or yoghurt or 1/2 cup of cottage cheese.
The list of foods ALLOWED in the 3-day rice, 3 vegetables, 3 fruits diet are:
- Fresh fruit
- Low-salt beans
- Whole grains
- Lean protein
- Fat-free dairy products
The following are banned in any form:
- Junk food
- Carbonated drinks
- Bottled fruit juices
- Processed food
- Fried food
- Refined flour, refined sugar, and unhealthy fatty foods
There are several menus you can try on this diet. Below are two examples from the protein-restricting phase of the diet. Later, fish and lean meat can be added.
Sample 1 – daily menu for the 3-day rice, 3 vegetables, 3 fruit diet
Breakfast: a starch portion of your choice, fat-free dairy, and fruit
Lunch: three starchy foods, three vegetables and one fruit
Dinner: same as lunch
Sample 2 – daily menu for the 3-day rice, 3 vegetables, 3 fruit diet
Breakfast: tropical fruit salad (mango, papaya, kiwi, melon and strawberries or berries)
Lunch: salad with 3 kinds of beans or other vegetables with boiled rice
Dinner: eggplant, broccoli, and carrot salad
Another variation for the 3-day rice, 3 vegetables, 3 fruit diet is to eat only vegetables on the first day, only fruit on the second and only rice on the last day. According to csid.co.uk with this diet you can lose 8 pounds in 3 days.
Advantages and disadvantages of the 3-day rice, 3 vegetables, 3 fruit diet
Like any weight loss diet, this one has both supporters and critics. While some nutritionists think that the rice diet is a good choice, others warn of potential health problems.
The diet is high in fibers, which help lower blood cholesterol and reduces the risk of heart disease. Fiber is also important for the health of the intestinal tract, and high-fiber foods make you feel full faster, so you won’t feel hungry as you do with most weight loss diets.
The 3-day rice diet has health benefits. Because it’s low in fat and salt and high in fiber, the diet can help reduce blood pressure and control blood sugar levels.
The diet contains a complete slimming program. In addition to nutrition, this slimming diet also contains a physical exercise plan to help you drop the pounds more easily and keep your figure for longer.
The foods on the menu don’t provide enough calcium and vitamin D; therefore, you’ll need dietary supplements to make up the deficiency. Also, the plan provides far less protein than the recommended amount for healthy people.
It is a short-term diet plan. Because it does not provide enough protein and calories, the 3-day rice, 3 vegetables, 3 fruit diet will not be sustainable over a long period of time. It can help you lose weight, but afterwards, to maintain your health, it’s best to adopt another, more consistent eating plan.
After finishing this diet, nutritionists recommend a 5-day break, after which the diet can be resumed. During the 5-day break, it is recommended to stay away from the forbidden foods outlined above and eat healthy, small meals and foods with different nutrients.