The rice method diet menu isn’t just about eating rice — it’s about resetting your metabolism and supporting heart and kidney health through balance, simplicity, and low sodium. Originally developed as a medical diet decades ago, it has regained attention for its potential to lower blood pressure and aid gentle weight loss in just a few weeks.
Imagine being told to cut salt, sugar, and processed foods overnight — it feels impossible until you realize that the rice diet doesn’t starve you; it teaches your body to find calm again. Many people notice changes within the first week: reduced bloating, steadier energy, and even improved digestion. The menu relies on whole grains, fruits, and vegetables in moderate portions, with protein reintroduced gradually based on health goals.
This plan isn’t a quick fix but a structured way to ease inflammation and promote better cardiovascular health through mindful eating. Research shows that low-sodium, plant-based diets can significantly reduce cardiovascular risk markers within weeks¹ ². The rice method takes this principle and turns it into a practical, real-life framework — one that anyone can follow with simple home-cooked meals.
If you’ve ever felt overwhelmed by complicated diet rules or endless ingredient lists, this approach can feel like a reset — peaceful, consistent, and sustainable.
What Is the Rice Method Diet Menu and How Does It Work
A Gentle Reset for Your Body
The rice method diet menu is more than a throwback to an old clinical plan — it’s a simple, science-backed way to give your metabolism and digestion a break. Originally developed at Duke University in the 1930s as a therapeutic diet for patients with hypertension, kidney disease, and heart failure, it focused on whole foods, low sodium, and naturally balanced carbohydrates.
Over the years, researchers have revisited the approach and found that the same principles — high fiber, low fat, and controlled sodium — can still support healthy blood pressure and gradual weight loss when used correctly.
How the Rice Method Diet Works
This plan limits salt and saturated fat while emphasizing complex carbs like rice, oats, fruits, and vegetables. When your sodium intake drops, your body releases excess water, your blood vessels relax, and your cardiovascular system gets relief. That’s why many people notice lighter digestion, reduced bloating, and improved energy within just a few days. Clinical evidence shows that low-sodium, plant-forward diets can lower systolic blood pressure by up to several points in as little as two weeks — and the rice method works on that same principle through whole-food simplicity.
A Balanced Approach to Healing
Unlike many restrictive diet trends, the rice method isn’t about cutting calories until you’re hungry or living off plain grains. It’s about retraining your body’s stress and inflammation response by removing what overwhelms it — excess salt, added fats, and processed foods. By focusing on foods that are naturally high in potassium, magnesium, and antioxidants, your body can recalibrate fluid balance, digestion, and even mood regulation.
This makes the rice method diet particularly useful for people struggling with chronic bloating, water retention, or metabolic sluggishness after years of processed eating. It gives the body a chance to recover in a structured but gentle way, without extremes or deprivation.
Rice Method Diet Results
If you want to know whether the rice method diet menu really works, the data says yes — especially for blood pressure, cholesterol, and metabolic recovery. This plan has been clinically studied for decades, and while it began as a strict hospital program, modern adaptations show clear, measurable improvements within weeks.
After 3–5 Days: Quick Water Loss and Easier Digestion
Within the first few days, most people lose 3–7 pounds of water weight as sodium levels drop and potassium increases. This isn’t fat loss — it’s your body releasing excess fluid from tissues and easing internal pressure. You’ll likely notice less bloating, lighter digestion, and improved sleep quality.
Clinical findings from Duke University’s original rice diet program showed that reducing sodium below 1,000 mg/day led to rapid improvements in edema and kidney filtration within one week.
After 2 Weeks: Stable Energy and Better Focus
By week two, blood sugar and cortisol begin to regulate. That translates to steadier energy, fewer mood swings, and more mental clarity. Many report waking up earlier and sleeping more deeply.
Peer-reviewed research on low-sodium, high-fiber diets found an average 10–15% improvement in fasting glucose and up to 20% better insulin sensitivity within 14 days — the same changes people now report from the rice method reset.
After 1 Month: Major Health Marker Improvements
By four weeks, measurable clinical changes emerge:
- Blood pressure: typically drops 8–15 mmHg systolic and 6–10 mmHg diastolic
- Total cholesterol: decreases by 10–20%
- Triglycerides: drop up to 15%
- Inflammation (CRP): reduced by 25–30%
These numbers mirror the results of the original Kempner Rice Diet and modern DASH-style diets published in journals like Hypertension and The American Journal of Clinical Nutrition.
Long-Term (3–6 Months): Sustainable Reset
After several months, the benefits shift from weight and labs to lifestyle: normalized digestion, lower stress reactivity, and an overall calmer metabolism. Most participants maintain a 5–10% reduction in body weight and sustained improvements in blood pressure and lipid profiles without medication changes.
The takeaway? The rice method diet menu isn’t a fad — it’s a clinically supported, low-stress nutrition framework that restores your body’s metabolic balance within weeks and sustains it for the long term.
The Science Behind the “Calm Metabolism” Effect
If you’ve ever felt like your metabolism is in survival mode—always bloated, tired, or holding onto water no matter what you eat—you’re not alone. The rice method diet was originally designed to bring the body back into a rest-and-repair state, and modern research backs up how it works.
How It Lowers Inflammation and Stress Hormones
When your diet is high in salt, processed fats, and refined carbs, your body constantly produces stress hormones like cortisol and adrenaline. These hormones make your body hold water, store belly fat, and stay on alert.
By eating low-sodium, potassium-rich foods—like rice, beans, fruits, and vegetables—you lower these stress signals. Studies show that even small sodium reductions can lower blood pressure and inflammation markers within two weeks, while high-potassium diets improve insulin sensitivity and fluid balance.
The Role of Carbohydrates in a “Safe” Metabolic State
Contrary to the fear of carbs, the right kinds—like rice, oats, and fruit—actually calm the metabolism. They refill glycogen stores, stabilize blood sugar, and reduce cortisol output. Peer-reviewed nutrition journals confirm that moderate, high-fiber carb intake supports thyroid function and balanced energy production, preventing the “metabolic slowdown” that happens with strict low-carb diets.
Why You Feel Lighter and Clearer
People who follow the rice method often report clearer thinking, reduced bloating, and steadier energy after just a week. This isn’t placebo—it’s physiology. Stable insulin levels and improved cellular hydration mean your body isn’t swinging between stress and depletion. Your digestion slows down just enough to absorb nutrients more efficiently, and your body finally stops fighting itself.
A Metabolism That Feels Safe, Not Starved
The biggest difference between this and restrictive diets is that your metabolism isn’t being forced—it’s being soothed. The rice method gives your body the signal it needs most: you’re safe now. And once the body believes that, fat loss, better sleep, and steady energy naturally follow.
A Day on the Rice Method Diet — Realistic Meal Examples
If you’re wondering what a day on the rice method diet menu actually looks like, don’t worry — it’s not endless bowls of plain rice. The original clinical version was strict, but the modern approach is much more flexible and realistic. You’re not starving your body — you’re teaching it how to function calmly again.
Morning: Light and Restorative
Start your morning with something that feels easy on your digestion. A warm bowl of cooked rice or oatmeal topped with sliced banana, cinnamon, and a splash of almond milk works beautifully. This combination helps regulate blood sugar without spiking it, giving you slow, steady energy to start the day.
If you prefer something savory, try a small portion of rice with steamed vegetables and a squeeze of lemon — it’s soothing for your stomach and rich in electrolytes that support hydration and circulation.
Researchers have found that beginning the day with complex carbohydrates and potassium-rich foods helps reduce morning blood pressure spikes and supports better concentration throughout the day.
Midday: Steady Energy, Not a Slump
Lunch is your opportunity to bring in fiber and antioxidants. A typical meal might include rice with lentils or black beans, a handful of leafy greens, and a side of fruit. It’s not fancy — but it’s balanced. You’re giving your body carbs for energy, fiber for fullness, and plant protein for muscle recovery.
Studies show that eating this way — high in fiber and low in added fats — can reduce LDL cholesterol and improve insulin sensitivity within weeks. That means fewer sugar crashes, better mood stability, and less inflammation overall.
Evening: Calm Digestion Before Rest
Dinner is about comfort and repair. A small serving of rice with lightly sautéed vegetables, maybe a touch of tofu or white fish (if you’ve reintroduced protein), and a warm cup of herbal tea is ideal. The goal is to give your body fuel that digests easily so your organs can focus on healing overnight.
Most people who follow this pattern report sleeping more deeply and waking up less bloated — both signs that your digestive system and stress hormones are settling down. Clinical nutrition reviews support this pattern, noting that evening meals lower in sodium and fat promote better sleep and reduced nighttime water retention.
Real-Life Flexibility
You don’t need to be perfect with this. If you eat out, choose steamed or grilled options, skip extra sauces, and balance your day with more produce and water later on. The goal isn’t to “detox” — it’s to restore balance one meal at a time.
The rice method diet menu works best when it feels gentle and livable — something that helps your body reset without feeling deprived.
What Most People Get Wrong About the Rice Method Diet
Let’s be honest — when most people hear “rice method diet,” they imagine a bland plate of white rice and fruit that leaves you hungry by noon. That couldn’t be further from what the modern version of this plan looks like. You’re not meant to live off rice alone; you’re meant to use it as a foundation for healing, balance, and nourishment.
It’s Not Just About Rice
Rice is simply the base — a neutral, easily digestible food that gives your body a break from constant digestive stress. The real benefit comes from what surrounds it: fruits, vegetables, beans, and plant-based proteins. This combination provides fiber, antioxidants, and essential minerals like potassium and magnesium, which are key for regulating blood pressure and supporting heart health.
Peer-reviewed nutrition studies have repeatedly shown that diets centered on whole grains and plants — rather than processed or high-fat foods — help reduce inflammation, improve kidney function, and lower LDL cholesterol. That’s the true science behind this plan, and it’s why it still matters decades after it was created.
It’s Not a Quick Fix
Another misconception is that the rice method is just a “detox” or short-term crash diet. In reality, it was designed by physicians to improve clinical health outcomes — especially for people with hypertension, diabetes, or heart disease. The goal wasn’t to drop pounds overnight; it was to lower blood pressure safely and retrain the body to manage sodium and glucose more effectively.
If you try to rush it or view it as a weight-loss hack, you’ll miss its point. The beauty of this diet is in its rhythm — calm meals, stable digestion, better sleep, and gradual progress.
You Still Need Variety
Many people unknowingly fail this diet by eating too repetitively. While the name highlights rice, variety is essential. Rotate between white, brown, or even wild rice. Add oats for breakfast, lentils for lunch, and vegetables of different colors daily. Your body thrives on diversity, especially when nutrients are coming from whole sources.
Clinical reviews have shown that increasing food variety within a low-sodium diet improves adherence and nutrient adequacy, helping people stay consistent without fatigue or nutrient gaps.
The Mindset Matters Most
This plan isn’t about punishment or perfection — it’s about giving your body permission to rest and repair. When you view it as self-care instead of restriction, it becomes something you can actually sustain. And the consistency is what makes the biggest difference in your blood pressure, energy, and mood.
Emotional and Lifestyle Benefits Beyond the Plate
Here’s the part most diet articles skip — how food makes you feel beyond your physical body. The rice method diet menu doesn’t just affect your blood pressure or digestion. It can also shift your mood, energy patterns, and even your sense of control around food.
Calming the Mind Through Simple Eating
When your meals are simple, predictable, and nourishing, your nervous system relaxes. There’s less decision fatigue, less guilt, and fewer spikes and crashes that trigger irritability or anxiety. Research on dietary simplicity and mental health shows that a stable blood sugar pattern reduces cortisol spikes — the same stress hormone that keeps you wired and exhausted at the same time.
This plan teaches your brain what safety feels like. That might sound dramatic, but when you stop overwhelming your system with high-salt, high-sugar foods, your body gets the message: “I can rest now.” People often report clearer thinking, better sleep, and a noticeable drop in daily tension within a few weeks.
Reconnecting With Real Hunger
One of the quiet transformations that happens here is learning what true hunger feels like again. Many of us live in a state of constant stimulation — coffee in the morning, snacks between meetings, takeout at night — never really knowing whether we’re hungry, bored, or stressed.
When you start following a gentle meal rhythm built on whole, low-sodium foods, you’ll notice the difference between emotional hunger and physical need.
That awareness alone can change how you relate to food forever. Clinical findings in behavioral nutrition show that mindful, slower eating — which naturally happens with simple meals — can improve self-regulation and long-term dietary satisfaction without strict rules or calorie counting.
Supporting Emotional Stability
Nutrient-dense, low-inflammatory diets (like this one) have been linked to more stable serotonin levels — the neurotransmitter responsible for mood balance. This explains why many people feel “calmer” or less moody after a few weeks on this plan. It’s not magic — it’s biochemistry.
Foods like bananas, oats, and beans contain precursors that help your brain produce serotonin naturally. Combined with improved sleep from balanced blood sugar, you start feeling emotionally steadier — not because of willpower, but because your body finally has what it needs to function normally.
Lifestyle Ripple Effect
Once you begin eating with more awareness and less chaos, that peace spills into other parts of your life. You sleep earlier. You drink more water. You crave nature or movement, not junk food. It’s like your entire system starts rebalancing itself — slowly but surely.
And the best part? You’re not obsessing about it. You’re simply feeling better, which is what sustainable health is supposed to feel like.
Rice Method Diet Pros & Cons
Like any nutrition plan, the rice method diet menu has its strengths and weaknesses — and understanding both helps you decide whether it fits your body, goals, and lifestyle. It’s not a “perfect” diet; it’s a therapeutic framework that works best when you know how to adapt it.
The Pros: Why It Works So Well
1. Clinically Proven for Heart and Metabolic Health
The rice method diet was originally developed by Dr. Walter Kempner at Duke University in the 1940s as a medical nutrition therapy for hypertension and kidney disease. Peer-reviewed clinical trials documented major improvements in blood pressure, cholesterol, and blood sugar levels within weeks of adherence. Patients even saw reductions in retinal damage and fluid retention — rare outcomes in diet studies.
In modern adaptations, the same principles (low sodium, plant-based, high potassium) are shown to support cardiovascular and metabolic health. Diets similar to this one — such as the DASH or Ornish diet — have demonstrated significant benefits in managing hypertension and reducing the risk of heart disease.
2. Gentle on Digestion
Because the rice method emphasizes easily digestible foods, it gives your digestive system a break. If you often deal with bloating, reflux, or sluggish digestion, this approach can feel like a reset. Warm, simple meals lower the digestive load, allowing your body to absorb nutrients more efficiently.
3. Reduces Inflammation and Water Retention
Lowering sodium and saturated fats while increasing fiber, potassium, and antioxidants helps your body shed excess water and decrease inflammation markers like CRP (C-reactive protein). Most people report feeling lighter, less puffy, and more energized within a short period.
4. Improves Emotional Clarity and Sleep
When blood sugar and cortisol levels stabilize, your brain stops running on survival mode. Many people experience fewer mood swings, better focus, and deeper sleep. There’s emerging evidence linking low-sodium, plant-rich diets with improved sleep quality and lower perceived stress levels.
The Cons: Where Caution Matters
1. Too Restrictive if Misapplied
If followed too strictly for long periods without supervision, the rice diet can become nutritionally incomplete — particularly lacking in protein, healthy fats, calcium, and vitamin B12. Long-term use requires gradual reintroduction of balanced macronutrients and medical monitoring, especially for active individuals.
2. Low Energy for Athletes or Active Lifestyles
Because of its low-calorie nature, the classic rice method diet may not meet the needs of athletes or people with high energy demands. Fatigue, muscle loss, or reduced performance can occur if you don’t adapt it with enough calories and plant-based proteins.
3. Possible Micronutrient Gaps
While rich in fiber and potassium, it can fall short in omega-3 fats, zinc, and certain amino acids. That’s why modern versions encourage moderate portions of legumes, seeds, and lean proteins after the initial phase.
4. Requires Mindful Adaptation
It’s not a “plug-and-play” plan. The rice method diet works best when you personalize it — adjusting portion sizes, reintroducing foods gradually, and monitoring how your body feels. Without understanding its clinical roots, some people use it as a fad diet and end up feeling drained instead of restored.
How to Start the Rice Method Diet Step By Step for Long-Term Health
Step 1 — Get Clear on Your “Why” and Talk to Your Clinician
Decide what you want from the rice method diet menu (blood-pressure support, gentle weight loss, debloating, metabolic reset). If you have diabetes, kidney disease, heart disease, are pregnant/breastfeeding, or take BP/diuretics, speak with your doctor or a registered dietitian first so medications and labs can be monitored.
Step 2 — Set Safety Guardrails (So You’re Nourished, Not Deprived)
- Sodium: aim ≤1,500 mg/day in the reset phase (≤1,000 mg/day if medically advised and supervised).
- Calories: do not under-fuel; most adults need at least 1,400–1,800 kcal/day in a gentle reset (more if active).
- Protein (reset phase): ~35–50 g/day from plants (rice, beans, lentils, soy, oats). Reintroduce more protein in Step 6.
- Hydration: 6–10 cups/day water or unsweetened herbal tea.
- Supplements (optional): B12 for long plant-forward phases; omega-3 (ALA from flax/chia or algae DHA/EPA if advised).
Step 3 — Stock the Kitchen (Low-Sodium, High-Fiber Staples)
Grains: white or brown rice, oats, quinoa (optional)
Legumes: lentils, chickpeas, black beans (no-salt-added cans or dry)
Produce: bananas, apples, berries, leafy greens, carrots, zucchini, cucumber, sweet potatoes, onions, garlic
Flavor: lemon/lime, fresh herbs, spices (cumin, turmeric, smoked paprika), pepper, vinegar (no added salt)
Extras (optional): tofu/tempeh, plain soy or almond yogurt (unsweetened), ground flax/chia, modest olive oil
Absolutely skip: processed meats, salty sauces (soy, teriyaki), chips, packaged soups, restaurant meals in the reset week
Step 4 — Learn the Simple Plate (No Counting Required)
- Base (½ plate): cooked rice or oats
- Plants (½ plate): vegetables + fruit
- Protein (palm-sized or ½ cup): beans/lentils/tofu (low-sodium)
- Flavor: citrus, herbs, spices; avoid added salt.
Eat to comfortable fullness; your goal is steadiness, not restriction.
Step 5 — 7-Day Gentle Reset (Foundational Week)
Days 1–2
- Breakfast: oatmeal with banana + cinnamon
- Lunch: rice bowl with steamed greens + carrots + chickpeas (no-salt) + lemon
- Snack: fruit or plain soy yogurt with flax
- Dinner: rice + mixed vegetables (stir-sautéed in water, finish with 1 tsp olive oil)
Days 3–4 - Add ½ cup lentils or beans at lunch/dinner for protein/fiber
- Swap in sweet potato or quinoa once per day if you like
Days 5–7 - Keep the structure; rotate vegetables and fruits for variety
- Optional: tofu/tempeh 3–4 oz at one meal if energy feels low
- Herbal tea after dinner; keep evenings light to support sleep
Step 6 — Weeks 2–4: Personalized Re-Introduction (Build for the Long Term)
- Protein: increase to ~60–80 g/day gradually (beans/lentils/soy; add white fish, eggs, or Greek yogurt if you eat animal foods and your clinician agrees).
- Fats: include small amounts of olive oil, avocado, nuts/seeds (1–2 tbsp/meal) for satiety and nutrient absorption.
- Whole grains: rotate brown rice, quinoa, oats for mineral diversity.
- Sodium: maintain ≤1,500–2,000 mg/day; still avoid highly processed foods.
- One new change at a time: add a food for 2–3 days, watch energy, sleep, digestion, and blood pressure.
Step 7 — Smart Seasoning Without Salt
Use lemon or rice vinegar + garlic + herbs; spice blends without salt; citrus zest; toasted cumin/coriander; a drizzle of good olive oil at the end. These raise “perceived saltiness” without sodium.
Step 8 — Pair Meals With Gentle Movement and Sleep
- Movement: daily 20–30 min walk + light mobility or yoga; add resistance 2–3×/week as energy returns.
- Sleep: 7–9 hours; finish dinner 2–3 hours before bed; keep evening meals warm/light to support digestion.
Step 9 — Track 5 Signals Weekly (No Calorie App Needed)
- Morning bloating/water retention
- Afternoon energy dips
- BP (if relevant) 2–3×/week
- Bowel regularity/comfort
- Sleep quality (time to fall asleep, night wakings)
Adjust portions and protein based on these signals rather than chasing a number.
Step 10 — Troubleshooting (Common Roadblocks)
- Low energy/hunger: add ½–1 cup extra rice/oats per meal + 1–2 tbsp nuts/seeds; ensure 60–80 g protein by Week 2.
- Constipation: +2 cups water/day, +½–1 cup beans/lentils, add kiwifruit or soaked chia.
- Cravings for salty foods: use acid (lemon/vinegar), umami (mushrooms/tomato paste), and heat (chili) to satisfy.
- Active/athletic: increase total calories; add an extra grain serving and a protein add-on post-workout.
Step 11 — Who Should Not DIY This (or Needs Close Supervision)
- Advanced kidney disease, insulin-treated diabetes, eating disorders, pregnancy/breastfeeding, low blood pressure, or anyone on diuretics/ACE inhibitors—work with your clinician/RD to individualize sodium, protein, and calories.
Step 12 — Transition to an Everyday “Rice Method” Pattern
Keep the simple plate as a default, but enjoy:
- 80–90% whole-food meals, 10–20% flexibility
- Restaurant tip: choose grilled/steamed mains, ask for no salt added, sauce on the side, and add lemon at the table
- Keep the low-sodium pantry; your taste for salt will naturally recalibrate over 2–4 weeks
Frequently Asked Questions
Can I do the rice method diet if I don’t eat white rice?
Yes. You can follow the rice method diet menu using brown rice, quinoa, or other whole grains instead. The key principle isn’t the rice itself but the low-sodium, low-fat, high-fiber structure. Studies show that any grain-based plan with similar nutrient balance can achieve the same cardiovascular and metabolic benefits — as long as salt and animal fat remain limited.
Is the rice method diet safe for diabetics?
With proper monitoring, yes — but it requires medical guidance. Research indicates that the rice diet improves insulin sensitivity and reduces fasting glucose by up to 15% within two weeks. However, since it’s high in carbohydrates, people with diabetes should adjust portion sizes and include some lean protein to maintain stable blood sugar levels. Always discuss this plan with your healthcare provider first.
Can I exercise while on the rice method diet?
Light to moderate exercise is fine, but heavy training isn’t recommended during the first week. Because the rice diet is low in calories (typically 800–1,200 kcal/day in the original form), you might feel fatigued until your body adjusts. Gentle activities like walking, stretching, or yoga help circulation and recovery without stressing your system.
What happens if I eat too little protein on the rice method diet?
In its early medical form, the rice diet was intentionally low-protein to protect kidney function. For most healthy adults today, you can safely include small portions of lean protein such as lentils, tofu, or fish to maintain muscle mass. Aim for about 0.8–1 g protein per kg of body weight per day — enough to preserve lean tissue while still supporting the diet’s metabolic goals.
Can I follow the rice method long-term?
The strict form should not be followed indefinitely. Clinical studies show it’s most effective as a 4–6 week therapeutic phase, followed by a transition to a balanced, plant-forward diet that includes more protein and healthy fats. Long-term success depends on maintaining the low-sodium, whole-food foundation — not the extreme restriction.
Does the rice method diet slow down metabolism?
Quite the opposite. The goal is to calm an overstimulated metabolism, not suppress it. By lowering cortisol, inflammation, and sodium levels, your body stops holding water and stress weight. Within weeks, your metabolism becomes more efficient, not slower — a state sometimes referred to in clinical papers as a “metabolic normalization” effect.
Is the rice method diet similar to the DASH diet?
They share many principles — both emphasize low sodium, high potassium, and whole-plant foods. The main difference is that the rice method diet is more restrictive at first, used historically for hypertension and kidney recovery, while the DASH diet is designed for maintenance. Many people now blend the two for a more sustainable approach.
Conclusion
The rice method diet menu isn’t just another trending detox—it’s a time-tested, science-backed approach that helps your body restore balance naturally. Originally designed to lower blood pressure and support kidney health, this plan works because it simplifies your meals, reduces sodium, and gives your metabolism space to recover.
Within just a few weeks, many people notice measurable results: lighter digestion, more stable energy, lower cholesterol, and improved blood pressure. But beyond the numbers, what makes this method so powerful is how it feels. You stop fighting your body and start listening to it.
The beauty of the rice method is that it’s flexible and easy to adapt to your lifestyle. You don’t need to eat plain rice forever—modern versions include fruits, vegetables, lean proteins, and healthy fats while maintaining the same anti-inflammatory foundation. The goal isn’t restriction; it’s metabolic calm and nourishment.
If you’ve struggled with sluggish energy, water retention, or feeling “off balance,” the rice method diet menu can be your reset button. Start small, stay consistent, and give your body time to respond. As research shows, sustainable health doesn’t come from perfection—it comes from small, consistent choices that make your metabolism feel safe again.
Your body already knows how to heal. The rice method diet simply gives it the chance.
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