Every time I mention the Rice Diet, someone immediately asks, “Wait, so do you just eat rice all day?”
And I get it — it sounds extreme. You probably picture a sad bowl of plain white rice for breakfast, lunch, and dinner with maybe a splash of soy sauce if you’re feeling fancy.
But that’s not the reality — not even close. I’ve been following this high-carb, low-fat, plant-based way of eating for over a month now, and honestly? My meals are far more satisfying (and weirdly enjoyable) than you’d expect.
So today, I’m breaking down exactly what I eat in a day on the Rice Diet — the rice, the juice, the tiny add-ins that keep things interesting, and why this simple setup has been so effective for easy, steady weight loss.
👇 If you’d rather watch the video version, it’s right below 👇
How I Even Ended Up Here
Before diving into what’s on my plate, let me rewind a bit. For years, I was the guy eating pounds of beef every single day. My meals were basically: beef, eggs, butter, repeat. I lived that carnivore and animal-based lifestyle for close to a decade — and it worked, until it didn’t.
Over time, I started feeling worse. My liver enzymes crept up, my weight followed, and energy started dipping. That’s when I realized: maybe the “more meat, less carb” rule wasn’t working for me anymore.
So I did a complete 180. From steak and butter to rice and fruit. From low-carb to high-carb. From keto bro to plant-based experimenter. And yeah — it was weird at first. I thought this would be the most miserable weight loss approach I’d ever tried, but honestly? It’s been one of the easiest.
(I talked about that mental shift in Why I Quit Keto & Carnivore After 9 Years — because sometimes what used to work starts working against you.)
What I Actually Eat in a Day
I’m not following Dr. Walter Kempner’s strict 1930s Rice Diet to the letter, but my version is pretty close. It’s simple, repetitive, and somehow works like a charm.
Meal One: Savory Rice Bowl
I start with 1 cup (about 200 g) of uncooked white rice — rinse, cook, done. While it’s cooking, I chop up one small onion and a clove of garlic for flavor and add a tiny shake (literally a pinch) of pink Himalayan salt. Nothing fancy.
Once the rice is ready, I add a couple of tablespoons of ketchup. Sometimes more, sometimes less — I’m not measuring this like a scientist. It’s just enough to add a little tang and sweetness.
Honestly, it’s comfort food. Simple, hot, and filling.
Meal Two: Sweet Rice Dessert-Style
Later in the day, I’ll cook another cup of rice — plain this time — and stir in a few spoonfuls of jam. Again, not Pinterest-worthy, but it’s weirdly satisfying. Think of it like a minimalist rice pudding, minus the guilt.
When I first started this, I laughed at how basic it looked. Now it’s my favorite meal of the day. It hits that sweet craving without triggering overeating.
Drinks:
Throughout the day, I sip about a liter of orange juice mixed half-and-half with water so it’s not too sweet but still refreshing. I’ll have one or two cups of black coffee with sugar (partly for caffeine, partly because coffee helps with liver fat). And I drink a lot of water — at least another liter or two.
And that’s it. Two main rice meals, a few simple drinks, and done. No calorie counting. No tracking apps. Just straightforward, repetitive eating — and that’s kind of the secret.
(That “no-decision” structure is something I wrote about in Stop Relying on Willpower to Lose Weight — when your meals are simple, you free up energy for everything else.)
Why This Works (At Least for Me)
It might look ridiculously simple on paper, but this approach checks a lot of boxes:
1. Satiety: Rice and juice actually keep me full. I don’t sit around starving or fighting cravings.
2. Calories: My daily intake sits around 2,000–2,200 calories — a natural calorie deficit without trying.
3. Simplicity: No overthinking. No “what’s for dinner?” spiral. And for someone who’s dealt with food addiction, that peace is priceless.
4. Low Fat: This is the complete opposite of keto or carnivore — around 90% carbs, 5% protein, and 5% fat — and my body feels better for it. Less heaviness, better digestion, more stable energy.
It’s funny — I used to believe carbs were the enemy. Now they’re literally fueling my progress.
(I share more about how this shift helped with inflammation and recovery in The Hardest Part of the Rice Diet (No One Talks About This).)
My Results So Far
After my first full month, the results are already showing. The scale’s moving down — 19 pounds lighter — and I feel physically lighter too. My stomach’s less bloated, my energy’s consistent, and that dull ache I’d get around my liver? Practically gone.
It’s not glamorous, but it’s working. My goal is to lose 100 pounds this year, and this feels like a sustainable start. I’m not drained, I’m not depriving myself, and I’m not obsessing over food all day.
And yes — it does get repetitive. That’s the hardest part. Not hunger, not cravings — the mental side of eating the same thing over and over. But that’s also where the magic happens.
When food becomes routine instead of entertainment, your brain finally gets quiet. And honestly, that silence feels amazing.
A Realistic Reality Check
Let’s be real — rice and jam aren’t winning any awards for excitement. There are days I’d love to mix things up, but I’ve learned that’s my brain talking, not my body. My body’s perfectly fine. It’s just used to constant variety, constant reward.
When you simplify your meals, you realize how much “craving” is psychological. And when you stop chasing novelty, you finally find consistency.
So yeah, the Rice Diet might not be flashy, but it works — because it’s consistent, predictable, and sustainable. I’ve spent years hopping from one extreme to another. This is the first time I’ve felt calm about food.
Final Thoughts
One month in, I’m down 19 pounds, my energy’s up, and my meals couldn’t be simpler. It’s not glamorous, but it’s effective — and that’s what matters.
This isn’t just about weight loss. It’s about resetting my relationship with food, lowering iron levels, easing inflammation, and giving my body what it actually needs instead of what my cravings demand.
The Rice Diet might look basic, but it’s teaching me patience, structure, and self-trust — things that go far beyond a number on the scale.
So if you’ve ever wondered what eating high-carb every day really looks like — well, this is it. Two bowls of rice, some juice, coffee, and a surprising amount of peace.
