'Rice-zempic,' a rice water diet, is currently trending on TikTok, amassing more than 400 posts that feature the hashtag #ricezempic for its rapid weight loss claims. On other social media platforms, influencers and beauty enthusiasts proclaim the benefits of rice water. The rice water technique claims to be an effective weight loss strategy by soaking rice in warm water, draining it, and preserving the liquid. This liquid is then mixed with lemon or lime juice. Read on to explore the hype behind the rice water trend and its weight loss claims as we separate facts from fads.
Rice water: beyond the TikTok trend
Let us start with a general overview of rice. There are two types of rice: brown rice and white rice. Although rice contains fiber, the amount of fiber in brown and white rice varies based on the processing method.
Simply put, rice water is the starchy water leftover from cooking rice. This liquid contains carbohydrates while being low in fat and protein, with claims of causing weight loss currently making its rounds on TikTok.
@laniilovee2 Rice water update #rice #ricewater #ricewater #chorrocheckfr #chorroking #fyp #fyp #chorroking #chorrokingapproved ♬ original sound - Lanii Lovee
Among the different food groups, rice falls under the grains food group, and it is one of the most widely consumed foods in the world. Beyond its current trend for weight loss or weight management efforts, rice water has various purposes in some cultures. This rice water trend originates from ancient practices. For centuries, some Asian countries have used rice water as a traditional hair and skin treatment.
In Japan, rice water is sometimes used as a base for making amazake, a traditional sweet, low-alcohol drink, or as a natural cleanser for removing grime and stains. In China, it is a key part of making rice porridge (also known as congee). In West African and Caribbean cuisines, rice water is occasionally used as the base for soups and stews. Also, in West Africa, it is sometimes used to treat dehydration and diarrhea.
Despite its use in certain modern 'detox' diets, there is a lack of strong scientific evidence directly linking rice water to weight loss.
Potential benefits of rice water
Rice water is low-calorie and low-fat. Therefore, drinking it as part of a balanced, healthy diet could reduce overall calorie intake, potentially aiding in weight loss efforts. The leftover liquid from cooking rice is easy on the digestive tract. While rice water has been traditionally used to treat diarrhea in countries such as Indonesia and the Philippines, it is also currently recommended as one of the approaches for diarrhea management by physicians.
Due to its high water content, rice water could be an effective rehydration solution. It also provides carbohydrates and electrolytes; therefore, it can be a source of quick energy bursts and help replenish important micronutrients.
Rice-zempic vs. reality: exposing weight loss myths
Like 'Oatzempic,' 'Rice-zempic' is named after Ozempic — the highly popular type 2 diabetes drug primarily used to manage blood glucose levels and with observed weight loss as a side effect. However, rice water does not compare to a meticulously designed medication and lacks the weight loss mechanisms of Ozempic. Semaglutide is the active substance in Ozempic that regulates blood sugar levels and appetite, both of which have been linked to Ozempic-attributed weight loss.
Semaglutide belongs to a class of drugs known as GLP-1 (glucagon-like peptide-1) receptor agonists. It works by activating the GLP-1 receptors in order to decrease hunger and food intake, leading to weight loss.
Semaglutide is not present in rice water. Furthermore, rice water lacks substantial scientific evidence for weight loss. There is no peer-reviewed evidence for the scientific mechanisms behind rice water and its link to weight loss apart from it being low in calories. With this lack of scientific backing, the weight loss or weight management claims of this exotic rice hack should be taken with a grain of salt.
Fad diets carry potentially dangerous risks due to their restrictive nature and their short-term and unsustainable results. Healthy and sustainable weight loss requires a calorie deficit and a balanced diet consisting of food with high nutrition values, such as healthy fats, lean protein, and high-fiber foods. This also requires making overall lifestyle changes to include regular exercise and mindful eating.
The risks of fad diets for weight loss
Due to its lack of sustainability and restrictive nature, the 'Rice-zempic' rice diet solution could be considered a fad diet. These types of diets restricting major food groups and relying on a limited amount of ingredients can cause health problems such as weakness and fatigue. Fad diets claim to provide fast and easy weight loss; however, they can have detrimental long-term effects.
According to the British Dietetic Association, fad diets can actually cause a cycle of weight loss followed by weight gain due to their lack of long-term fix (this is sometimes referred to as 'yo-yo dieting').
Fad diets can also negatively affect psychological well-being. They can encourage an unhealthy relationship with food, eventually leading to disordered eating patterns, such as binge eating, obsession with food and dieting, and extreme food restriction. Furthermore, anxiety, depression, or negative self-image could arise as a result of the stress of sticking to restrictive diets and perhaps the disappointment of unsustainable results.
Sustainable strategies for weight loss and management
How can you achieve weight loss in a sustainable way? Fad diets/detox diets may provide results, but these are short-term, unsustainable, and potentially dangerous. A healthy, long-term lifestyle change and be achieved through various sustainable methods.
- A healthy, balanced diet consisting of foods with high nutritional value. Foods that are rich in fiber (such as whole-grain pasta and oats), carbohydrates (such as bread and beans), lean protein (such as fish and poultry meat), whole grains (such as rice and maize), fruits, and vegetables are important for a balanced diet and healthy weight management.
- Portion control. Using smaller plates can help with being mindful of portion sizes. It is known that people tend to overeat when they are given larger portions.
- Food journal. Starting and maintaining a food journal can be a beneficial tool in your journey toward sustainable weight management. It can help with increased awareness of hunger and satiety cues, accountability, identifying triggers, and measuring progress.
- Limiting highly processed foods and added sugar. Reduce or limit the intake of highly processed foods high in added sugars and preservatives, unhealthy fats, and poor nutritional value. Instead, aim to consume whole nutrient-dense foods.
- Moving your body. Incorporating regular exercise into your lifestyle can burn calories and build muscles. A combination of aerobic exercises, such as walking or cycling, and strength training exercises, such as weight lifting or bodyweight exercises, can be beneficial for overall fitness and weight loss.
- Seeking professional support. You could consult your healthcare professional, a registered dietitian, or a registered nutritionist if you require personalized guidance for achieving or maintaining healthy weight. They can also evaluate how much weight you need to lose to reach your target healthy weight.
- Getting adequate sleep. The role of sleep in weight management is often underestimated. Getting enough sleep each night (usually 7–10 hours for most adults) is essential. This is because poor sleep (and low-quality sleep) can disrupt the hormones that regulate appetite, leading to the craving for energy-dense foods (e.g., foods high in sugar, fat, and simple carbs).
- Positive mindset. Adopt a positive attitude toward weight and focus on the benefits beyond the scale or measuring tape. These benefits include improved energy levels, better mental health, improved outlook on life, and enhanced overall health and relationships.
Build long-term habits for success through consistency. Consistently incorporating small and healthy long-term habits, such as those listed above, will help you with weight management and sustainable weight loss.
To conclude, while rice water may be low-calorie, it lacks scientific evidence for sustained weight loss. Rice can be enjoyed as part of a balanced diet, and its water could have potential benefits (such as managing diarrhea and providing quick energy bursts) aside from weight loss.
Contrary to the rice hack, sustainable practices like eating a balanced diet, exercising, and getting enough sleep are scientifically backed for the long-term success of weight management. Ultimately, a healthcare professional should be consulted for personalized weight loss and weight management advice.
FAQ
Can rice water be included in a balanced diet?
Because rice water contains some nutrients, such as carbohydrates, vitamins, and minerals, it could be included in a balanced diet. However, it should not be relied upon as a main source of nutrition or considered an effective weight loss solution due to its limitations.
Are there any side effects from drinking rice water?
Relying solely on rice water can result in a highly restrictive diet that fails to deliver essential nutrients, potentially causing significant nutritional deficiencies, weakness, fatigue, and a decline in overall health and well-being.
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Rice water has been valued across various cultures worldwide for centuries due to its numerous benefits.
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'Rice-zempic' is not scientifically proven to cause weight loss.
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The rice water diet may not be a sustainable method for weight loss.
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Lifestyle changes including a healthy, balanced diet, and regular exercise are more sustainable methods for weight loss and management.
5 resources
- The British Dietetic Association. Fad diets.
- Cleveland Clinic. Could rice water be the secret to healthier hair?
- The British Heart Foundation. 5 steps to sustainable weight loss.
- Nutrients. Sleep deprivation and central appetite regulation.
- Nutrients. Exploring the experiences of people with obesity using portion control tools—a qualitative study.
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