White rice is one of the most common bodybuilding staples, but is it causing fat gain? Arnold Schwarzenegger tackled this question in his Arnold’s Pump Club newsletter, published on August 14, 2025.
Smart dieting choices have always been a part of Schwarzenegger’s life. From earning seven Mr. Olympia titles to acting and becoming the governor of California, Schwarzenegger fuels his physique intelligently, aiming to preserve his longevity.
Instead of taking a closer look at protein sources, Schwarzenegger switched gears, examining white rice — arguably the most popular carb source in bodybuilding. He looked back at the “Rice Diet” created in 1975 and shared his thoughts on its effectiveness.
Arnold Schwarzenegger Breaks Down the Rice Diet and Its Impact on Fat Gain
In the newsletter, Schwarzenegger explained that the Rice Diet also included fruits and vegetables. It served as a highly aggressive dieting strategy that produced results.
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“Does White Rice Make You Gain Fat?
The next time someone tells you that you must avoid rice, keep this in the back of your mind: One of the most aggressive and successful weight-loss strategies in science relied almost entirely on rice and fruit.No matter what you might have heard, white rice doesn’t make you gain fat—eating more calories than you burn does, regardless of the source.”
He revealed that 106 obese patients lost at least 100 pounds using this restrictive diet.
“In 1975, researchers published findings of a study that today would go wild on social media.
In the study, 106 obese patients each lost at least 100 pounds (45 kilograms) using the “Rice Diet”—a restrictive regimen built around rice, fruit, vegetables, and minimal sodium.
106 obese patients each lost at least about 100 pounds (45 kilograms) using the Rice Diet—a restrictive regimen built around rice, fruit, vegetables, and minimal sodium.”
Not only did participants shed significant weight, but many experienced metabolic health improvements. This included subjects with conditions like diabetes and heart disease.
“The results were remarkable: Every participant lost significant weight, and many experienced dramatic improvements in metabolic health markers—even those with diabetes and heart disease.”
Schwarzenegger said researchers believe this diet was successful because it centered around calorie control, satiety, eliminating processed foods, and excess sodium.
“Why did a diet based on white rice work so well? The researchers believed the success came from strict calorie control, high satiety from fiber-rich whole foods, and elimination of processed foods and excess sodium. The dramatic sodium reduction helped control blood flow and regulate immune response, while the high intake of potassium-rich fruits helped rebalance electrolytes and promote cardiovascular health.”
The diet also helped individuals reduce their blood pressure, cholesterol, and blood sugar levels.
“As a result, the program also led to reductions in blood pressure, cholesterol, and blood sugar levels—even in patients with co-morbidities like heart disease and diabetes.
Researchers recently looked back at the diet from a modern lens and concluded that the program would likely still be effective today, as long as the caloric restriction wasn’t too extreme.”
Thanks to a wealth of studies, Schwarzenegger highlights that white rice doesn’t inherently cause fat gain.
“Studies consistently show that people in rice-consuming cultures like Japan and parts of Asia have lower obesity rates than those in Western countries. The difference isn’t the rice—it’s the overall eating pattern and total calorie intake.”
“While the rice diet isn’t practical or sustainable (and we would not recommend such extreme restriction), its success highlights that carbs like white rice aren’t the enemy—excess calories are.”
He adds that white rice can serve as a balanced carb option when paired with protein and vegetables.
“If you enjoy rice, include it as part of a balanced approach. Pair it with protein and vegetables to create satisfying meals that fit your calorie goals.”
For those with metabolic issues, the 78-year-old legend said to avoid ultra-processed foods and stick with fruits and vegetables while reducing sodium intake.
“If you’re struggling with high blood pressure or metabolic issues, you don’t need to go on a rice and bananas diet. Reducing sodium, prioritizing fruits and vegetables, and limiting ultra-processed foods can all help lower your risk and improve your numbers.”
During his eight-year Olympia reign, Ronnie Coleman admits rice was critical to his success. He recently shared his ‘good ol’ chicken and rice recipe that he relied on throughout his career. This gave him enough carbs and protein to push his training sessions to the extreme.
Schwarzenegger stressed that you don’t need to fear rice. Instead, try to incorporate it in balanced meals alongside fruits and veggies.
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