|
|
|
Rice Diet Portions
The rice diet is a dieta, a change in lifestyle.
If you cannot change your lifestyle, then you are not ready for the rice diet.
Like so many things in life, if you want to succeed you need to change your ways.
The rice diet is not a miracle diet it's just common sense.
The rice diet is not a miracle diet it's just common sense.You need to realize that it took time to gain your weight and that it'll take time to lose it.
Once you've done that you've got your foot in the door. It should be noted that this is just a " Basic" list it is not all you can have to eat while on the rice diet.
Anything marked with an asterisk(*) is high in fiber
|
One Serving Dairy |
- Cottage Cheese, 1/2 percent dry-curd with less than 65 mg sodium - 1/2 cup
- Ricotta, fat-free type with less than 65 mg sodium - 1/2 cup
- Dry Powdered nonfat milk - 3 1/2 tbsp
- Frozen dessert, no added fat or sodium - 1/2 cup (limit to once a week, as these are high in sugar)
- Grain milk and soymilk, nonfat - 1 cup
- Milk, skim - 1 cup (1% milk still gets 22% of it's calories from fat)
- Parmesan cheese - 2 1/2 tbsp, grated
- Plain yogurt, nonfat - 1 cup
- Sour cream, nonfat - 7 tbsp
- Sugar-free fruited yogurt, nonfat - 1 cup
|
|
One Serving Protein |
- Beef - 1 oz (round is leanest; use ground round instead of hamburger)
- Dried beans, peas, lentils - 1/3 cup cooked; tempeh and tofu - 1/4 cup; TVP, dry, unconstituted - 3 tbsp
- Eggs - 1 whole, 3 egg whites, or 1/4 cup egg substitute
- Fish - 1 oz or 1/4 cup flaked
- Lamb - 1 oz
- Meat, any type, lean, diced - 1/4 cup
- Pork - 1 oz (skinned white meat)
- Roasted soybean, unsalted - 1 1/2 tsp
- Veal - 1 oz
- Wild game, except duck - 1 oz
|
|
One Serving Starch |
Breads
- Bagels - 1/2
- Bread stick - 2, 4 inches long by 1/2 inch in diameter
- Bread - 1 slice (whole wheat*, rye*, oatmeal*)
- Croutons (homemade, without added fat and sodium) - 1 cup
- English Muffin - 1/2 (whole wheat*, oatmeal*)
- Hamburger or hot dog bun - 1/2 (whole wheat*)
- Pita Bread - 1/2, 6 inches in diameter (whole wheat*)
- Roll, plain (whole grain*) - 1
- Tortilla - 1, corn* or flour, 6 inches in diameter (without lard)
Grains
(cooked, unless specified)
- Barley (hulled*) - 1/2 cup
- Buckwheat groats* - 1/2 cup
- Flake-type cereals (oat* and whole grains*) - 3/4 cup
- Grits - 1/2 cup
- Oat bran* - 3 1/2 tbsp raw
- Oat groats, steel -cut oats and oatmeal - 1/2 cup
- Polenta - 1/2 cup
- Quinoa - 1/2 cup
- Rice (brown*) - 1/3 cup
- Rye berries - 1/2 cup
- Wheat Bran* - 3 4/5 tbsp raw
- Wheat berries*, cracked wheat (bulger) - 1/2 cup
Crackers, chips and snacks
- Guiltless Gourmet no-fat/no-salt corn chips - 4/5 ounce
- Health Valley oat bran graham crackers - 6 1/2 crackers
- Matzo Crackers - 3/4 ounce
- Old London Whole grain melba toast, unsalted - 4 crackers
- Popcorn, popped with no fat - 3 cups
- Rice cakes - 2 cakes
- Ryvita sesame rye - 2 2/3 crackers
- Unsalted sesame brown rice snacks - 9 crackers
Starchy Vegetables
- Acorn Squash* or Butternut Squash* - 3/4 cup
- Corn* - 1/2 cup
- Corn on the cob* - 1 ear 6 inches long
- Dried beans*, peas or lentils* - 1/3 cup
- Green peas* - 1/2 cup
- Lima beans* - 1/2 cup
- Plantain or yam* - 1/2 cup
- Potato, baked with skin* - 1 small (1/2 cup)
- Sweet Potato* - 1/4 cup
|
|
One Serving Vegetable |
Free Vegetables
(eat as many of these as you want without counting them as an allowance because they have less than 20 calories per cup)
- Arugula
- Broccoli Sprouts
- Celery
- Chinese Cabbage
- Cucumbers
- Endive
- Escarole
- Green Onion*
- Hot Peppers
- Lettuce
- Mushrooms
- Radicchio
- Radishes
- Romaine
- Spinach*
- Zucchini
One cup raw or 1/2 cup cooked of each of the following vegetables equals one serving.
- Artichoke (1/2 medium)*
- Asparagas
- Beans (green, wax, Italian)*
- Bean Sprouts
- Beets*
- Broccoli*
- Brussels Sprouts*
- Cabbage*
- Carrots*
- Cauliflower
- Eggplant*
- Greens (collard, mustard, turnip)*
- Kohlrabi
- Leeks
- Okra*
- Onions
- Pea pods
- Peppers
- Rutabaga
- Spinach
- Tomato/vegetable juics, no salt added
- Tomato (1 lrg)*
- Turnips*
- Water Chestnuts
|
One Serving Fruit
(canned fruits, both water and sugar packed, can be eaten with 2 tablespoons of juice per serving) |
Fresh, Frozen, or Canned Fruit
- Apple (raw, 2 inches in diameter)* - 1
- Applesauce (unsweetened) - 1/2 cup
- Apricots (canned) 1/2 cup or 4 halves
- Apricots (medium, raw) - 4
- Banana (9" long) - 1/2
- Blackberries (raw)* - 3/4 cup
- Blueberries (raw)* - 3/4 cup
- Cantaloupe (5" across) - 1/3
- Cantaloupe (cubes) - 1 cup
- Cherries (canned) - 1/2 cup
- Cherries (large, raw) - 12
- Figs (raw, 2 inches in diameter) - 2
- Fruit Cocktail (canned) - 1/2 cup
- Grapefruit (medium) - 1/2
- Grapefruit (segments) - 3/4 cup
- Grapes (small) - 15
- Honeydew melon (medium) - 1/8
- Kiwi (large) - 1
- Mandarin oranges - 3/4 cup
- Mango (small)* - 1/2
- Nectarine (2 1/2 inches in diameter)* - 1
- Orange (2 1/2 inches in diameter)* - 1
- Papaya - 1 cup
- Peach (2 1/2 inches in diameter) - 1
- Peaches (canned) 1/2 cup or 2 halves
- Pear - 1/2 lrg or 1 small
- Persimmon (medium, native) - 2
- Pineapple (canned) - 1/3 cup
- Pinapple (raw) - 3/4 cup
- Plum (raw, 2 inches in diameter) - 2
- Pomegranate* - 1/2
- Raspberries (raw)* - 1 cup
- Strawberries (raw, whole)* - 1 1/2 cups
- Tangerine (2 1/2 inches in diameter)* - 2
- Watermelon (cubes) - 1 1/4 cups
Dried Fruit
- Apples* - 4 rings
- Apricots* - 7 halves
- Cherries - 1/2 tbsp
- Dates* - 2 1/2 medium
- Figs* - 1 1/2
- Prunes - 3 medium
- Raisins - 2 tbsps
Fruit Juice
- Apple juice/cider - 1/2 cup
- Cranberry juice cocktail - 1/3 cup
- Grapefruit juice - 1/2 cup
- Grape juice - 1/3 cup
- Orange juice - 1/2 cup
- Pineapple juice - 1/2 cup
- Prune juice - 1/3 cup
|
|
Condiments
(use as much as you like except for ketchup) |
- Lime
- Lemon
- Ketchup, no-salt-added type - 1 tbsp
- Herbs and spices
- Horseradish, fresh root or full-strength prepared, with no salt added
- Mustard, no-fat/no-salt type
- Salad dressing, no-fat/no-salt type
- Vinegar, no-salt-added type
- Wasabi powder
- Wine, except for "cooking wines" or others with salt
|
|
Beverages |
- Water
- Herbal Teas, decaffeinated and unsweetened preferably
- Fruit Juices unsweetened
- Vegetable Juices
- Skim milks
- Crystal Light
- Diet Rite Soda Pop(zero sodium, calories and sugar)
|
|
Fats
(0-4 servings per day) |
Oils
- Canola oil or rapeseed oil - 1 tsp
- Olive oil - 1 tsp
- Sesame seed oil - 1 tsp
- Soybean oil - 1 tsp
- Walnut oil - 1 tsp
Nuts,Seeds and Butters
- Almonds - 6 nuts
- Almond butter - 1 1/2 tsp
- Avocado - 1/8 medium
- Filberts (hazelnuts) - 1 tsp
- Flaxseeds - 3/4 tbsp
- Pumpkin seeds - 1 tbsp
- Sesame seeds - 1 tbsp
- Sunflower seeds - 1 tbsp
- Tahini (sesame seed butter) - 1 1/2 tsp
- Walnuts - 1 tbsp
|
|
|
|
|
|
