Are you suffering from hypertension? Then, try the rice diet.
The rice diet claims to reduce high blood pressure and body fat. You may be less likely to develop diabetes and heart disease if you follow the rice diet. Dr. Walter Kempner created the low-calorie and low-sodium rice diet in 1939 to lower blood pressure, improve kidney function and prevent obesity. This diet includes complex carbs, high-fibre, low sodium, and limited dairy.
To Consume
Whole grains
Lean protein
Fresh fruits
Vegetables
Low-salt beans
Non-fat dairy
To Avoid
Milk chocolate
Frozen food
Junk food
Soda
Bottled juices
Candies
Ready-to-eat food
Deep-fried food
Refined flour
Refined Sugar
Trans Fat Foods
Brown Rice or White Rice
It depends on you. You can have white rice if you want. You can also eat brown rice if you wish. However, be aware that because brown rice contains more fibre, it is healthier. You can compensate by adding more vegetables to your bowl of brown rice. White rice is more appealing in taste. Brown rice is better for your gut health; however, most people in a hurry avoid it as it takes longer to cook and must be soaked for about 20-30 minutes.
Dr. Kempner advised white rice consumption because white rice was popular at the time. The rice diet is broken down into three phases:
Phase 1: 800 calories
Breakfast (8:00 a.m.): A medium bowl of vegetable oats and a cup of sugar-free coffee/green tea
Lunch (12:00 p.m.): Rice + stir-fried vegetables + baked non-veg option
Snack (3:30 p.m.): 250ml freshly pressed juice
Dinner (6:30 p.m.) Grilled non-veg option and mushroom rice
Phase 2: 1000 calories
Breakfast (8:00 a.m.): A medium bowl of vegetable poha and a cup of sugar-free coffee/green tea
Lunch (12:00 p.m.): Rice + stir-fried vegetables + grilled non-veg option
Snack (3:30 p.m.): 1 cup mixed fruit salad
Dinner (6:30 p.m.): Grilled non-veg option and jeera rice
Phase 3: 1200 calories
Breakfast (8:00 a.m.): A medium bowl of vegetable quinoa and a cup of sugar-free coffee/green tea Lunch (12:00 p.m.): Rice + stir-fried vegetables + baked non veg option/curry
Snack (3:30 p.m.): 1 cup buttermilk + 10 in-shell pistachios
Dinner (6:30 p.m.): Low-fat non-veg option and mushroom rice risotto
This diet is difficult to follow as it is restrictive. It is best to stick with it for no more than two weeks.
