Thirty Days To A Slimmer You

The rice diet is an intriguing quick weight-loss diet that has gotten a lot of attention lately. But does it really work? Here is what you need to know and three tips to make the diet work for you.

The rice diet is not new. It was first created in 1939 in Durham, N.C., as a way to treat kidney disease, heart disease, diabetes, hypertension and obesity. That program was an intense “boot camp” that lasted two to four weeks, depending on the dieter’s needs. The program was such a success that Kitty and Robert Rosati wrote “The Rice Diet Solution” for those who wanted to try it at home. Kitty Rosati, MS, RD, LDN is a registered dietitian and her husband Robert Rosati, MD, is a cardiologist.

In general, the rice diet is a low-calorie, low-sodium, low-fat, low sugar, low protein, whole foods diet. The idea is to detoxify the body to prevent or reverse chronic diseases. The diet consists of whole-grain starches (such as rice) along with low-sodium beans, vegetables, fruit, very lean protein and nonfat dairy products. The diet only allows 16 to 20 grams of protein daily, compared to 46 to 56 grams generally recommended for the average adult.

Like other diets, there are three phases. In phase one, dieters are limited to 800 to 1000 calories and 50 mg to 300 mg of sodium daily. In phase two, calories are increased to 1,200 calories per day and 500 mg of sodium. Phase three is the maintenance phase and dieters can add 200 calories per day each week until weight is maintained. That calorie and sodium level is meant to be maintained for the rest of the dieter’s life.

Because calories and sodium are so restricted, those on the diet do lose weight quickly, sometimes more than 20 lbs in a month.

“When they come off fried foods, coffee, processed foods and sugar and shift to more natural foods, their bodies feel better, migraines go away, symptoms for fibromyalgia disappear and they no longer crave unhealthy foods, ” Kitty Rosati was quoted as saying.

Here are three tips to help you succeed with the rice diet:

1. Follow the stress reduction tips provided in the diet, including meditation, mindfulness and yoga.

2. Only use the diet for the short term. Many medical experts say the diet is too low in calories for most adults to sustain. For example, eating out would be problematic.

3. Consider following the diet as a medically-supervised, live-in program, such the one conducted at Duke University in Durham, where the diet was created. The rice diet is particularly stringent and a live-in program will make it easier to abide by the rules.

The rice diet may be a needed program for those who need to lose weight for medical reasons. It is definitely not meant for the average person who only wants to lose weight to fit into a particular outfit. However, if you want to look and feel better, look into this extreme, but effective, program.

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The high protein diet is very popular these days. No wonder: People have learned they can lose weight quickly and build muscle at the same time. While there are a variety of high protein diets out there, most of them involve the same basic rules.

1. Eat plenty of chicken, turkey, lean beef, fish and egg whites. The basic rule of thumb is to eat your weight in protein grams. That is, if you weigh 150 pounds, you should 150 grams of protein each day. So how much is that? A good rule of thumb to remember is that each ounce of meat (or chicken or cheese or egg) has about 7 grams of protein. Thus a 4 oz hamburger has about 28 grams of protein. While there may be some slight variations, remembering that rule of thumb will keep you from going crazy measuring each bite of food.

Of course, when we speak of eating protein, we mean just that. Buy and eat lean cuts of meat. Avoid saturated fats. Part of the beauty of the protein diet is that you will feel too full from all that lean meat to want to indulge in sugary or salty snacks.

2. Eat on a regular schedule. You should eat protein every three hours or so to give your body the energy it needs to get through the day. You should definitely eat as soon as you wake up and eat a little protein right before you go to bed. A little bit of protein right after you workout will help you stay energized enough to get you through the rest of your day.

3. Consider protein supplements. If you have trouble getting enough protein in your diet, consider one of the many protein bars, powders or shakes. The average serving can give you up to 30 grams of protein, which will go along way toward helping you reach your daily goal. Protein bars are easy to take with you and they taste pretty good too, so you’ll feel like you’re indulging in a candy bar or cookie.

While you are concentrating on your protein diet, there are many things you can do to help improve your results. For example, keep busy in those three hours between meals so you won’t be tempted to snack. When you feel the urge to eat, why not tackle that project that you’ve been meaning to get to? Or perhaps you can phone a friend or take a walk.

Speaking of walking, exercise is always a good idea when you’re trying to lose weight. A brisk walk may be just the thing to get your mind off food and whatever else may be stressing you out.

Another tactic is to drink plenty of water, a calorie free way to feel full quickly and to flush fat out of your body. Some experts say you should the amount of water you drink daily should equal half your body weight. Let’s say again that you weigh 150 lbs. Then you should drink 75 oz of water each day. Another rule of thumb says to watch your urine output: If it’s clear or a pale yellow, you are drinking enough water. If your urine is darker yellow or golden, then you should drink more.

Protein diets are an excellent way to lose weight and build muscle fast. Why not try it?

A low-calorie diet is one method that is sure to help you lose pounds and inches. However, as easy as the concept is, it can be difficult to follow a low calorie diet in real life.

Here are three tips to help you succeed.

1. Plan your menu in advance. Once you get started on a low calorie diet, you may be surprised at how much less you can eat than usual. You will need to plan your meals and snacks in advance and not allow yourself any wiggle room. Because you’ll be eating less and getting hungry much sooner, schedule in four to six small meals daily.

If you feel the urge to eat, especially if it’s out of habit rather than hunger, drink some water to help you feel full. Or suck on a tiny mint to give your mouth something to do. (There are some mints that only have 10 calories so you can fit them even into a low calorie diet.)

2. Focus on fruits and vegetables. These foods have a lot of variety and flavor yet few calories so you can use them in your weight-loss program. Fruits and vegetables also have fiber to help you feel full sooner. They also taste delicious raw or steamed so you can eat them in a variety of ways without adding more calories. Opt for fresh produce so you can get new tastes each season.

3. Don’t go to extremes. A low-calorie diet is only intended to be used for a short period of time, no more than a week or two. That’s because the average adult diet has about 2,000 calories in order to keep all body systems functioning properly.

If you eat less than 1,000 calories per day, you run the risk of triggering health problems, some of which may not be apparent until later in life. Many people find low calorie diets difficult because a lack of food makes them irritable, dizzy or weak. Their productivity at work declines and they feel lethargic. If you find these or other symptoms during your low-calorie diet, stop and consider whether you need to consult a doctor or nutritionist. Losing weight should bring you better health and not worse.

Low calorie diets work best if you have many ways to distract yourself from food. Keep yourself out of the kitchen, the grocery store and of course, restaurants. Get involved in a project that engages your mind and your hands so you won’t be tempted to eat. This may be the time to tackle that decluttering project you’ve been considering. Keep some over-the-counter pain relievers (such as aspirin, acetaminophen or ibuprofen) if you feel yourself getting a headache from hunger between meals.

When you have reached your goal weight, ease yourself back into a normal eating pattern by introducing healthy foods gradually. Don’t let yourself go wild with food or all the weight will return. Add variety to your diet with a healthy mix of protein, whole grains, fruits and vegetables.

The best way to succeed at a low calorie diet is to be patient with yourself. The weight did not come on in a day; it will not come off in a day either. Set a reasonable goal for yourself and start over again if you do not follow your diet absolutely perfectly.

If you want to lose weight quickly, try a low calorie diet. Follow these tips and soon you will be looking better than ever.

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