What ingredients go into the rice diet?

December 15, 2025 •

3 min read

Originally developed in the 1940s by Dr. Walter Kempner to treat severe hypertension, the rice diet is built around a restrictive, low-sodium, low-fat eating plan. The primary components of the rice diet shift across three distinct phases, starting with simple staples and gradually introducing more varied ingredients.

Quick Summary

The rice diet follows a phased progression, beginning with rice and fruit, then incorporating vegetables, non-fat dairy, and lean proteins while strictly limiting salt and fat intake.

Key Points

Phased Ingredients: The rice diet's ingredients are introduced in phases, starting with simple staples and gradually adding more variety.
Core Components: Rice (often brown), fruits, and vegetables are the foundation of the diet, especially in the initial stages.
Lean Protein Sources: Lean protein options, including beans, tofu, fish, and poultry, are added in controlled portions during later phases.
Strictly Low Sodium: All ingredients, meals, and seasonings must be kept low in sodium, with herbs and spices replacing salt for flavor.
Minimal Fat: The diet is low in fat, with small amounts of healthy fats like avocado and olive oil included only in later, less restrictive phases.
Hydration is Key: The diet encourages ample intake of water, herbal tea, and unsweetened juices to support health.

The Foundations of the Rice Diet

The Rice Diet is a structured program emphasizing low sodium, fat, and protein while being high in complex carbohydrates. Ingredients change throughout its three phases, with a focus on whole, unprocessed foods to reduce the body's burden from salt and unhealthy fats. Adherence to portion sizes and ingredient quality is crucial.

Phase 1: The Strict Start

This initial phase, often called 'detox', is the most limited, typically lasting a day or the first one to two weeks.

Grains: Includes plain rice (white or brown), pasta, or whole-grain bread. Brown rice is recommended for its fiber.
Fruits: Fresh fruits and unsweetened juices are key, such as apples, berries, and oranges.
Vegetables: Non-starchy options like broccoli and carrots are added later in this phase.

Phase 2: Introducing Variety for Weight Loss

Phase 2 adds more food groups while maintaining low-sodium and low-fat principles.

Legumes and Beans: Low-sodium beans and lentils are included.
Non-fat Dairy: Skim milk or non-fat yogurt may be added.
Lean Protein: A small serving of very lean protein (fish, poultry, eggs, tofu, tempeh) is allowed one day a week.
Seasonings: Salt is restricted, so flavor comes from herbs, spices, vinegar, and citrus.

Phase 3: The Maintenance Phase

The maintenance phase offers more flexibility for those at their goal weight, allowing more calories and variety.

Increased Variety: More choices across all food groups are available.
Healthy Fats: Moderate healthy fats from sources like avocados and olive oil are introduced.
Liberal Seasoning: Sodium increases slightly but remains below average.

A Comparison of Rice Diet Versions

The Rice Diet has evolved from a therapeutic treatment to modern adaptations focused on weight loss.


Feature	Original Kempner Diet (1940s)	Modern Adaptation (The Rice Diet Solution)
Primary Foods	Exclusively white rice, fruit, juices, vitamins.	Includes whole grains, wider fruits/vegetables, varied proteins.
Sodium Intake	Extremely low (around 150 mg/day).	Starts low (300-500 mg/day), increases during maintenance (500-1000 mg/day).
Fat Intake	Very low (2-3% of calories).	Low fat, adds healthy fats in later phases.
Protein Intake	Minimal (4-5% of calories).	Phased small portions of lean protein.
Typical Calories	800-1000 calories/day for obese.	Starts low (800-1000 calories/day), increases to maintenance (1200-1500 calories/day).
Purpose	Treatment for hypertension and renal failure.	Weight management, blood pressure, health.

The Role of Each Ingredient Group

Rice: Provides complex carbohydrates. Brown rice is favored for fiber.
Fruits: Offer vitamins, minerals, and natural sweetness.
Vegetables: Source of fiber, vitamins, and antioxidants; add bulk with minimal calories.
Lean Protein: Important for muscle mass and satiety; introduced gradually.
Healthy Fats: Added in maintenance for overall health and variety.
Herbs and Spices: Crucial for flavor without salt.

Conclusion: Navigating the Rice Diet Ingredients

The rice diet's ingredients are a phased selection of whole foods, initially focusing on rice, fruits, and vegetables, then adding lean proteins, low-fat dairy, and healthy fats. Its strict sodium, fat, and protein limits define the diet's therapeutic goals. This information is for informational purposes only. Consult a healthcare provider or registered dietitian before starting this plan, especially with existing health conditions or for weight loss.

For more detailed information on healthy eating and diet principles, visit the guide provided by the National Institutes of Health.

Frequently Asked Questions

Both brown rice and white rice are allowed. While the original diet focused on white rice, modern versions often encourage brown rice due to its higher fiber and nutrient content. Other whole grains like oats or whole-grain pasta are also permitted as starches.

No, the rice diet is extremely low in protein, particularly in the initial phases. Limited amounts of lean protein, such as fish, skinless poultry, beans, or tofu, are gradually introduced in later phases to support nutritional needs.

Yes, salt-free seasonings are encouraged to add flavor to meals. This includes using fresh herbs, garlic, onion, vinegar, lemon, and spices like pepper, cumin, and turmeric.

Non-fat or low-fat dairy, such as skim milk or non-fat yogurt, is introduced in the second phase of the diet. The original Kempner diet did not include dairy.

In the later, maintenance phase, small amounts of healthy fats can be added. These include sources like olive oil, avocado, nuts, and seeds.

Most fruits and non-starchy vegetables are allowed, as long as they are fresh and prepared without added salt or fat. It's recommended to choose organic options when possible.

Water is the primary beverage. Other options include seltzer, herbal tea, unsweetened fruit juices, and unsalted vegetable juices. Low-fat milk is also an option in later stages.