Quick weight loss | Rice diet

Sample of a Low Protein Diet

Quick Weight Loss or Fad Diets

AHA Recommendation

Our nutrition experts recommend adopting healthy eating habits permanently, rather than impatiently pursuing crash diets in hopes of losing unwanted pounds in a few days.

Why does the AHA care about these diets?

We want to inform the public about misleading weight-loss claims. Many of these diets like the infamous Cabbage Soup Diet can undermine your health,cause physical discomfort (abdominal discomfort and flatulence [gas] ) and lead to disappointment when you regain weight soon after you lose it.

Quick-weight-loss diets usually overemphasize one particular food or type of food. They violate the first principle of good nutrition: Eat a balanced diet that includes a variety of foods.

If you are able to stay on such a diet for more than a few weeks, you may develop nutritional deficiencies, because no one type of food has all the nutrients you need for good health.

The Cabbage Soup Diet mentioned above is an example. This so-called fat-burning soup is eaten mostly with fruits and vegetables sample of a low protein diet.

The diet supposedly helps heart patients lose 1017 pounds in seven days before surgery. There are no "superfoods." That's why you should eat moderate amounts from all food groups, not large amounts of a few special foods.

These diets also violate a second important principle of good nutrition: Eating should be enjoyable. These diets are so monotonous and boring that it's almost impossible to stay on them for long periods.

Let's set the record straight: Many of these diets falsely say they are endorsed by or authored by our association. The public should know that the real American Heart Association diet and lifestyle recommendations emphasize flexibility in food selection sample of a low protein diet and stress the importance of eating more nutrient-rich foods that have vitamins, minerals, fiber and other nutrients but are lower in calories and fewer nutrient-poor foods.

Unlike an incomplete liquid protein diet or other fad diets, a good diet can be eaten for years to maintain desirable body weight and good health. Fad diets fail to provide ways to keep weight off.

Some major medical centers prescribe extremely low-calorie, high-protein diets for selected patients who are carefully monitored by physicians.

In what other ways are quick-weight-loss diets flawed?

Many don't encourage physical activity — for example, walking 30 minutes most or all days of the week. Being physically active helps you maintain weight loss over a long time. Physical inactivity is a major risk factor for heart disease and stroke.

Because most quick-weight-loss diets require drastic changes in eating patterns, you can't stay on them for long. Following a regimen for a few weeks won't give you the chance to learn about how to permanently change your eating patterns.

In addition, many fad diets are based on "food folklore," some dating back to the early 19th century. They have not been documented to be safe in the long term. Ideas about "fat-burning foods" and "food combining" are also classified by the American Heart Association as unsubstantiated myths.

Despite what quick-weight-loss diet books may say, the only sensible way to lose weight and maintain a healthy weight permanently is to eat less and balance your food intake with physical activity.

What is the best way to lose weight?

A healthy diet rich in fresh fruits and vegetables, whole grains and fat-free or low-fat dairy products, along with regular physical activity, can help most people manage and maintain weight loss for both cardiovascular health and appearance. The American Heart Association urges people to take a safe and proven route to losing and maintaining weight by following our guidelines for healthy, nutritionally balanced weight loss for a lifetime of good health.

The Rice Diet Solution: What It Is

The Rice Diet Solution is an extremely rigid approach to reverse disease and cause weight loss. The detailed food plan severely limits salt, sugar, fat, and processed foods and causes rapid weight loss. Dieters are promised fast weight loss of 20-30 pounds the first week followed by 2.5-3.5 pounds per week in the later phases. Add the recommended exercise and you can lose even more weight.

The Rice Diet Solution is based on the 1939 Rice Diet Program, where dieters checked into facilities in Durham, N.C., for an intensive two to four week boot camp focused on treating obesity, diabetes, heart disease, hypertension, and kidney disease.

Due to the continued success of that expensive in-house program, co-authors, Kitty Rosati, MS, RD, LDN, a registered dietitian; and her cardiologist husband, Robert Rosati, MD, wrote The Rice Diet Solution to guide those wanting to try the diet at home.

The plan consists of a very low-calorie, high-complex carbohydrate, low-sodium, low-fat, low-sugar, low-protein, whole-foods diet designed to detoxify, cause , and prevent or reverse chronic diseases.

The plan incorporates stress reduction through mindfulness, yoga, and meditation as well. Hundreds of recipes, weekly menus, tips, and diet advice are sprinkled throughout The Rice Diet Solution book.

The Rice Diet Solution: What You Can Eat

Ricers, the affectionate term for those following the Rice Diet Solution, eat more than just rice -- but not much. Though rice is part of the plan, it is one of 30 foods available at any given meal.

The plan allows for whole-grain starches, low-sodium beans, fruits, vegetables, nonfat dairy and very lean protein sources. "Eating a diet high in fiber from whole grains, fruits, and vegetables will keep you feeling full and satisfied," says co-author Kitty Rosati.

The Rice Diet Solution plan has several phases:

Phase 1 -- one week

1 day: Basic Rice Diet (800 calories and 50 mg sodium)

2 starches and 2 fruits at breakfast, lunch, and dinner

6 days: Lacto Vegetarian Rice Diet (1,000 calories a day and 300 mg sodium)

Breakfast: 1 starch, 1 fruit, 1 nonfat dairy

Lunch and dinner: 3 starches, 3 vegetables, 1 fruitÂ

Phase 2 -- one week

1 day: Basic Rice Diet

5 days: Lacto Vegetarian Rice Diet

1 day: Vegetarian Plus Rice Diet (1,200 calories per day and 500 mg sodium)

Breakfast: 2 starches, 1 fruit

Lunch: 3 starches, 3 vegetables, 1 fruit

Dinner: 3 starches, 3 protein (or 2 dairy), 3 vegetables, 1 fruit

Phase 3 -- Maintenance. Same as phase 2, adding about 200 more calories per week, until you stop losing weight.

1 day: Basic Rice Diet

4 days: Lacto Vegetarian Rice Diet

2 days: Vegetarian Plus Rice Diet

The authors of The Rice Diet Solution note the diet is too low in calcium and vitamin D and suggest a once-daily multivitamin.

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