"A Note From Our Editor: Our purpose at The Everygirl is to help women live their happiest lives, and that means we encourage body acceptance first and foremost. Before you dive into this excellent expert-backed article, I want you to read these words: You are already good enough. Your body is already good enough. No, most of us do not need to lose weight. The goal of this article is not to encourage weight loss, but to debunk misconceptions, provide clarity, and offer expert insight into a topic that you’ve probably heard about from social media or body-negative agendas. If weight loss is your goal, we want to offer positive, healthy, and expert-backed information (which seems rare these days) that can be beneficial to you instead of harmful. I hope this content provides guidance and clarity, and no matter your health goals, remember to love your body and take care of your well-being first and foremost.
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If you’ve scrolled through TikTok recently, you know there’s no shortage of quick-fix weight loss methods—especially those marketed as alternatives to Ozempic, the diabetes drug that has skyrocketed in popularity for its ability to help people lose weight (see: “nature’s Ozempic,” AKA Berberine). Sure enough, another iteration, dubbed “rice-zempic,” has sprouted on the social media platform; the tag currently has 5.3 million posts and spurred on week-long or 30-day challenges.
Just a quick scroll through these videos showcases the information readily available on social media may be suspicious and maybe even dangerous. One #ricezempic post says it helps people lose up to 14 pounds in a week, and TikToker @itslifebymoonlight claimed she lost 7 pounds after a week (The National Institute of Health recommends healthy weight loss is about 1-2 pounds per week). Because we’re suspicious of any wellness trend that seems too good to be true (especially when it comes to weight loss), we dove deep into the rice-zempic trend to get you answers: Does it work? If so, is it healthy? Or is it another overhyped social media trend or a damaging diet culture myth? A registered dietician weighs in on rice-zempic.
Destini is a board-certified specialist in sports nutrition. She has six years of experience working with collegiate and professional athletes, specializing in enhancing athletic performance through nutrition-timing strategies.
What exactly is “rice-zempic?”
A beverage that combines rice, water, and lime juice, rice-zempic reportedly mimics the effects of prescription weight loss medications like Ozempic but without the costly price. While the exact recipe can vary, it usually includes one-half cup of unwashed rice, 1 cup of warm or hot water, and the juice from half a lime. After letting it soak for five to 30 minutes (some people opt for overnight), you strain the liquid from the rice, then drink the leftover starchy water. TikTokers suggest drinking it first thing in the morning before breakfast, with some swearing that the drink helped them have less sweet cravings and might even help them be more regular. Unlike liquid diets or cleanses that call for replacing all your meals with a juice, shake, or broth, the rice drink is not meant to be a meal replacement but rather consumed in addition to your regular diet.
What are the benefits of rice-zempic?
According to Destini Moody, a registered dietitian and founder of The Athlete’s Dietitian, rice-zempic contains starch from the rice (AKA a resistant starch), which expands slightly in the stomach during digestion and can cause a brief feeling of fullness. A few studies have found that resistant starch can cause weight loss, but this effect hasn’t been tested sufficiently in people. As for the lime, it creates a feeling of fullness and helps with digestion. “The acid from the lime can also hinder appetite, especially if you’re drinking it on an empty stomach,” Moody added.
Does it work as an Ozempic dupe?
The short answer: Not at all. Beyond the fact that rice-zempic provides resistant starch, it has “zero scientific backing,” Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, told Health. “While rice water may have some nutritional benefits, such as providing a source of energy from its starch content, there is no evidence to suggest it has any properties that would significantly impact weight loss, especially in the manner that anti-diabetic medications like Ozempic do,” he said. Moody agreed: “The drug Ozempic manipulates very specific hormones that control hunger and digestion, and that’s the mechanism in which it helps weight loss,” she stated. “Given that rice drinks have no such effect on these hormones, it’s irresponsible to claim that they can work the same way or have the same effects.”
Moody stressed that although you could temporarily lose weight drinking rice-zempic, it’s not a healthy nor sustainable method for weight loss, and there’s little nutritional value in the drink. “For those who saw rapid weight loss, most of that weight was likely water and muscle mass due to the lack of protein in the drink, which doesn’t translate to what people are looking for when they seek weight loss,” she said. “Like most diet fads, just drinking a weird concoction doesn’t guarantee the weight will stay off once you lose it. If you lose weight drinking something like rice-zempic but don’t change your eating and exercise habits in the long-term, you’ll likely gain the weight back.”
Our final verdict:
Despite TikTokers associating rice-zempic with weight loss, there’s no substantial evidence to prove that the drink promotes weight loss. After all, a sustainable quick fix to weight loss doesn’t exist. No matter how promising TikTok would have you believe rice-zempic is, there’s no substitution for a nutrient-dense, balanced diet that focuses on protein, healthy fats, and fibrous fruits, veggies, and other carbohydrates. If you’re considering trying rice-zempic, first consult with a healthcare professional who can provide personalized guidance based on your individual health needs and circumstances. As with any TikTok trend, it’s best to question its credibility, do your homework, seek advice from medical professionals, and consider whether it’s beneficial for you and your body.
Please consult a doctor or a mental health professional before beginning or stopping any treatments, supplements, or medications. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.