7 Day Rice Diet Meal Plan For Weight Loss

7 Day Rice Diet Meal Plan For Weight Loss

The rice diet is a low-fat, low-sodium, high-carbohydrate diet that consists of eating rice and rice-based meals.

Rice is a favorite food of Japanese long-livers and a healthy diet meal, which is appreciated all over the world. It is an amazing cereal, the grains of which help to remove fluid, salt and toxins from the body.

That’s why it is a very popular ingredient for certain detox treatments, and rice flour serves as a great alternative to conventional wheat flour in recipes for various baked goods and other dishes. What about rice diets?

How does rice cleanse the body?

7 Day Rice Diet Meal Plan For Weight Loss

In addition, one of the key properties of rice is its ability to remove toxins and breakdown products from the body, as well as excess fluid that is retained in the body. At the same time, rice contains very few calories. Rice also helps to improve the condition of the body after heavy meals, when there were a lot of meat and fatty foods in the menu.

However, to get exceptional benefits from this food, it is necessary to choose high-quality whole, unpolished rice. It is desirable to bet on wild or brown rice, because these varieties contain the most useful substances. Such rice retains potassium lecithin, folic acid and phytin even after heat treatment.

How many calories in rice?

7 Day Rice Diet Meal Plan For Weight Loss

If you like to eat this cereal in your regular diet, you will find it useful to know the nutritional value of different types of rice so that you can include them in your menu without risking your stomach.

100 g of rice contains 6.7 g of protein, 1.5 g of fat, 78 g of carbohydrates, 9.7 g of dietary fiber and 30 g of sodium. The caloric value of rice depends on its variety. The energy value per 100 g is shown below:

  • White round grain – 116 kcal
  • White, long grain – 130 kcal
  • Wild (black) – 78 kcal
  • Brown – 111 kcal
  • Red – 98 kcal
  • White long grain steamed – 102 kcal
  • Basmati – 120 kcal
  • Steamed – 123 kcal
  • For sushi – 124 kcal

According to the calorie content of different types of rice, you can combine different dishes: for example, fatty fish can be served as a side dish to less caloric wild rice, and boiled chicken meat to more caloric long-grain rice. However, everything will depend on the cooking method. After all, by adding oil, milk, spices, etc. to rice, its energy value will eventually change from the original value.

Is the rice diet worth it?

7 Day Rice Diet Meal Plan For Weight Loss

Please be warned at once: we do not recommend adhering to mono diets, because such methods of express weight loss have never been useful and have not brought significant benefits to the body. But it is still worth eating rice regularly. Because it is really good for your health.

Eat rice on an empty stomach for seven days. It is recommended to eat two tablespoons of rice for breakfast every day for a week. Use boiled rice or rice soaked in the evening for this purpose. Two hours later, you should drink a glass of apple juice. The next meal will be four hours later.

During these seven days, try to eat right, including fresh juices, fruits, vegetables, and low-calorie products in your daily diet. If you stick to a healthy menu and do not allow yourself weaknesses in the form of sweets, biscuits, fatty foods, etc., you can lose weight by about 4-5 kg during a week on a rice diet (but the final result will depend on the initial weight).

Which rules should be followed during the rice diet?

7 Day Rice Diet Meal Plan For Weight Loss

  • Do not drink water immediately after eating rice. Wait 2-3 hours, otherwise it will not work properly on your body.

  • Nevertheless, the rice diet for 7 days should be accompanied by plenty of fluids. Because of its absorbent abilities, rice has a fortifying effect.
  • You should drink at least one and a half liters of plain non-carbonated water per day.
  • Refrain from using salt for the duration of the rice diet. Salt is known to retain water, and the purpose of the rice diet is to flush it out of your body.
  • During the rice diet, add pumpkin, apples and raisins to your diet. These foods are good “companions” to the rice diet.
  • And be sure to consult a specialist before following any such diet system. Self-medication has not yet brought anyone good, but only harm.

7 Day Rice Diet Meal Plan For Weight Loss

7 Day Rice Diet Meal Plan For Weight Loss

So if you do decide to try this method of weight loss, this example meal plan for 7 days will help you create a daily meal plan.


  • Breakfast: 50 g of boiled rice with lemon juice and one apple of any kind + a cup of green tea.
  • Lunch: 150 grams of salad made of boiled rice with vegetables and greens, dressed with lemon juice or olive oil.
  • Dinner: 150 grams of cooked rice with boiled carrots.


  • Breakfast: 50 g of boiled rice with a spoonful or two of sour cream. One orange.
  • Lunch: 150g of boiled rice and 50g of boiled zucchini (can be grilled without butter).
  • Dinner: 150g of boiled rice, a boiled egg and 1-2 fresh cucumbers.


  • Breakfast: 50g of boiled rice and one pear.
  • Lunch: 150g of salad with boiled rice, cucumbers and mushrooms cooked on grill or in vegetable oil (can be stewed in water without oil).
  • Dinner: 150g of boiled rice and 50g of stewed cabbage or broccoli.


  • Breakfast: 50 g of boiled rice, a glass of vegetable milk and one apple.
  • Lunch: 150g of boiled rice, fresh cucumber, radish, walnuts.
  • Dinner: 150g of boiled rice, 50g of cabbage stewed without oil with apple or mushrooms.


  • Breakfast: 50 g of boiled rice with raisins and a glass of kefir.
  • Lunch: 150g of boiled rice with greens and 50g of grilled zucchini.
  • Dinner: 150g of boiled rice, grilled cauliflower and lettuce.


  • Breakfast: 50 gr. boiled rice, one pear, a handful of walnuts or almonds soaked in the evening.
  • Lunch: 150g of boiled rice, 50g of squash fried without butter and greens.
  • Dinner: 150g of boiled rice with sour cream and fresh cucumber.


  • Breakfast: 50g of boiled rice and one baked apple with nuts and a teaspoon of honey.
  • Lunch: 150g of boiled rice, one tomato and lettuce.
  • Dinner: 100 g of boiled rice and 50 g of zucchini, cooked on a grill or in a non-stick pan without butter.

To keep your daily menu from being too boring, use different types of rice on different days of the week. Always try to combine them in such way that more calorie varieties are present in the first half of the day, and less calorie varieties in the second half.

Also remember to maintain daily water balance (30 ml per 1 kg of weight, increase up to 40 ml in hot weather) and avoid prohibited foods such as sweets, carbonated drinks, store juices, fast food, fatty foods and unhealthy snacks. If you feel hungry between meals, you can drink a glass of kefir or yogurt without additives, unsweetened tea or eat a handful of nuts.

Read: The Boiled Egg Diet Will Help You Lose up to 20 Lbs in Just 14 Days

Please SHARE this with your friends and family