Die Rys dieet

Jammer jammer jammer.  ek kry so baie mense wat vra na die rysdieet.  ek het besluit om dit op die blog te plaas, dan kan almal dit kry en kan ek nie van iemand vergeet nie.  Dis ‘n bietjie lank, maar die moeite werd…  hou maar die skaal dop.

The thing most stressed about the rice diet is restriction of your salt intake because this diet is not only for weightloss but for overall health as well. The body swells from too much salt and water, therefore making you feel bloated and leaving you feeling tired all of the time.

Your body only needs approx. 500 mgs of salt a day to function properly and most of us eat a diet that consists of 4,000-7,000 mgs per day. When you limit your salt intake you will find that in a matter of days you will feel like a new person.

Phases of The Rice Diet

Detox

Phase One

(First Week)

Lasting Weight Loss

Phase Two

(Entire Time Of Weightloss)

Maintenance

Phase Three

(Maintain Your Weight)

Basic Rice Diet

1 Day a week

 

Breakfast

2 Starches; 2 Fruits

Lunch

2 Starches; 2 Fruits

Dinner

2 Starches; 2 Fruits

 

Lacto-Vegetarian

6 Days of the week

 

Breakfast

1 starch, 1 non-fat diary,1 fruit

Lunch

3 starches, 3 vegetables, 1 fruit

Dinner

3 starches, 3 vegetables,1 fruit

Basic Rice Diet

1 Day a week

 

Breakfast

2 Starches; 2 Fruits

Lunch

2 Starches; 2 Fruits

Dinner

2 Starches; 2 Fruits

 

Lacto-Vegetarian

5 Days of the week

 

Breakfast

1 starch, 1 non-fat diary,1 fruit

Lunch

3 starches, 3 vegetables, 1 fruit

Dinner

3 starches, 3 vegetables,1 fruit

 

Vegetarian Plus

1 Day a week

 

Breakfast

2 starches, 1 fruit

Lunch

3 starches, 3 vegetables, 1 fruit

Dinner

3 starches, 3 proteins (or 2 dairy), 3 vegetables, 1 fruit

Basic Rice Diet

1 Day a week

 

Breakfast

2 Starches; 2 Fruits

Lunch

2 Starches; 2 Fruits

Dinner

2 Starches; 2 Fruits

 

Lacto-Vegetarian

4 Days of the week

 

Breakfast

1 starch, 1 non-fat diary,1 fruit

Lunch

3 starches, 3 vegetables, 1 fruit

Dinner

3 starches, 3 vegetables,1 fruit

 

Vegetarian Plus

2 Days a week

 

Breakfast

2 starches, 1 fruit

Lunch

3 starches, 3 vegetables, 1 fruit

Dinner

3 starches, 3 proteins (or 2 dairy), 3 vegetables, 1 fruit

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
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~ deur AfrikaFairy op Oktober 16, 2008.

One Response to “Die Rys dieet”

  1. Hi Fairy,
    Ek is so bly om te hoor als gaan goed. Het so lank laas met jou gechat. Kyk mooi na jouself. Baie liefde Jenny

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