Riso diet: can you really lose weight in a week with this rice diet?

Lose a few pounds quickly, get back into good habits after a vacation or a period of excess… Express diets continue to appeal. Among them, the Riso diet, also called dieta del risois making waves in Italy. Its principle? Focus almost exclusively on rice, vegetables, fruits and legumes for a week. A method that promises rapid weight loss and a “detox” effect. But is it really effective? And above all, is it risk-free?

A plant-based diet centered on rice

Developed by Professor Nicola Sorrentino and popularized by Men’s Health Italythe Riso diet is based on an almost exclusively plant-based diet. On the menu: rice – preferably whole grain –, large quantities of vegetables, fruit, legumes and a little extra virgin olive oil.

Naturally gluten-free and lactose-free, this program is presented as a sort of “dietary reset” intended to be followed for a few days, and not as a new way of eating in the long term.

The rules are deliberately simple: favor cooking with steam or water, strongly limit salt, use aromatic herbs and respect portions.

An identical menu almost every day

One of the advantages highlighted is its simplicity. Meals are repeated almost identically throughout the week, which makes organization easier.

In the morning, breakfast consists of coffee or tea accompanied by vegetable milk (rice or almond) and a bar of dark chocolate rice or 30 g of oatmeal.

Snacks are very supervised: a piece of fruit or a small handful of nuts (15 pistachios, 10 almonds or 3 walnuts).

At lunch and dinner, rice is omnipresent, accompanied by raw or cooked vegetables, sometimes supplemented by legumes or vegetarian dishes such as vegetable paella or quinoa with lentils.

Why does this diet help you lose weight?

If the first results on the scale are often quick, it is not because rice has any particular slimming properties.

In reality, the Riso diet is low-calorie. Meals are rich in vegetables, fiber and water, which increases the feeling of satiety while reducing energy intake.

Brown rice also contributes to lasting satiation thanks to its richness in fiber. Furthermore, following a very structured menu limits snacking and dietary deviations, which naturally promotes weight loss.

As for the “detox” effect, it is mainly explained by the disappearance of ultra-processed products, very salty foods and often higher in calories.

On the other hand, there is no scientific proof that this type of diet makes it possible to eliminate “toxins” from the body: this role is already carried out by the liver and kidneys.

The limits of the Riso diet

While this program can help you lose a few pounds quickly, it also has several limitations.

The first concerns proteins. Although legumes provide some of it, the diet remains relatively low in protein, particularly for athletic people, seniors or those who wish to preserve their muscle mass during weight loss.

Another point of vigilance: its richness in carbohydrates. In people with diabetes or insulin resistance, a diet very high in rice, especially white rice, can cause blood sugar spikes. In this context, medical or dietary support is preferable.

Finally, its very repetitive nature can make the diet difficult to follow over time and promote a rebound effect once the program is finished if old eating habits take over.

Can we eat so much rice without risk?

The Riso diet is designed to be followed for only a few days. This is no coincidence.

When consuming rice in very large quantities over a long period, another question arises: that of exposure to inorganic arsenic, a contaminant naturally present in the soil and which rice absorbs more easily than other cereals.

It is for this reason that the European Commission sets maximum arsenic levels in marketed rice. To limit exposure, health authorities recommend varying the sources of starchy foods by alternating with quinoa, bulgur, barley, buckwheat or even wholemeal pasta.

Should you try the Riso diet?

Yes, the Riso diet can be a short break to get back into better habits after a period of excess. Its interest lies above all in a more plant-based diet, less processed and richer in fiber.

On the other hand, it is not a miracle solution. The observed weight loss is primarily related to a reduction in calories and may be partly due to a reduction in glycogen stores and associated water. Without lasting change in eating habits, the lost pounds risk coming back.

For lasting weight loss, the recommendations of nutritionists remain the same: adopt a varied, balanced diet, sufficiently rich in protein, practice regular physical activity and avoid diets that are too restrictive in the long term.