If your social media algorithm regularly serves you workout routines, high-protein breakfast ideas and marathon training vlogs, you’ll likely have come across a video of someone trying ‘rice-zempic’.
‘Rice-zempic’ is the latest fad diet disguised as a legit weight-loss method to hit TikTok, with users claiming the rice-based drink offers similar results to the now infamous diabetes and weight loss drug.
The video count with the hashtag #ricezempic has reached almost 500 on TikTok, showing users drinking a mixture of starchy rice-steeped water and lime juice.
The supposed weight-loss claims range from losing just under 1kg a day to around 7kg in two weeks.
Naturally, we were sceptical about this so-called wonder drink – and were keen to learn more. We spoke to Dr Claire Merrifield, GP and medical director at Selph and Tom Quinn, director of external affairs at eating disorder charity Beat to find out their take – not to mention concerns – about the latest trend.
What exactly is ‘rice-zempic’?
Followers of the ‘rice-zempic’ diet steep white rice in warm water before cooling, remove the rice and add freshly squeezed lime, then drink the concoction first thing in the morning.
They say the drink mimics the effects of Ozempic, an injectable drug that’s prescribed to treat type 2 diabetes that may also help people lose weight, without the cost or prescription process.
The drink isn’t designed to be used as a meal replacement but as a supplement to your usual diet. Although, like most un-evidenced TikTok trends, there are no official guidelines on how to follow the diet, and no clinical studies to support results.
What are the supposed benefits of ‘rice-zempic’?
Like most fad diets, ‘rice-zempic’ is not a magic weight loss potion.
Videos theorise that when rice is soaked in water, the grains release their starches into the water. When you drink this water, the starches expand in your stomach, causing a brief feeling of fullness.
The theory is, that if you’re more satiated throughout the day, you’re less likely to snack, or perhaps eat less at meal times. So, by drinking this rice water, you’d theoretically be consuming fewer calories, which for some followers of the diet could result in weight loss.
Some studies suggest that consuming these starches, known as resistant starches, can increase feelings of fullness that aid weight loss, but more research is needed.
However, Dr Claire Merrifield says that drinking rice water will likely lead to a small peak in blood sugar, and describes it as ‘the equivalent of eating a mouthful of potato’.
‘Rice water contains a small amount of starch which is a type of carbohydrate. Eating or drinking carbohydrates will provide some calories and will likely lead to a small peak in blood sugar. It is very unlikely to leave you feeling full,’ she says.
While some followers of the diet say that the acid from the lime hinders their appetite, leading to fewer calories consumed over the day, Dr Merrifield disagrees and says it may have negative effects on digestion.
‘Lime juice on an empty stomach can exacerbate feelings of acid reflux and indigestion,’ she says.
Even if drinking this concoction does have a satiating effect for you, as soon as you stop drinking the rice water mixture, any appetite suppressant effects will subside and followers will likely gain back any weight they have lost.
Is ‘rice-zempic’ a dupe for Ozempic?
In short? No. Ozempic works by mimicking a naturally occurring hormone that signals to your brain that you’re full. Ozempic and other semaglutides, like Wegovy, also slow digestion by increasing the time it takes for food to leave the body.
‘It has gained popularity due to its ability to promote weight loss by mimicking glucagon-like peptide 1 (GLP-1),’ says Dr Merrifield.
‘Our bodies naturally produce GLP-1 after we eat, which slows the emptying of the stomach, stops us eating more and stimulates insulin release from the pancreas. One of the main reasons Ozempic supports weight loss is because it reduces your appetite,’ she says.
What’s more, there are studies to support the impact of taking semaglutides on body weight, and no scientific backing supports the weight loss impact of rice water.
‘[Drinking rice water] might make you feel slightly more full than eating nothing and, of course, if you drink rice water and lime instead of eating a meal you will have a calorie deficit and over time likely lose weight. There is no other medical reason why this would help you lose weight,’ says Dr Merrifield.
Does trying ‘rice-zempic’ have any drawbacks?
For some people, trying a social media diet trend might feel like something fun to follow for a week or so, but trying out a trend that ‘seems easy enough’ while also promising dramatic body changes can have serious implications – especially for those who struggle with disordered eating.
‘Social media trends such as “rice-zempic” that encourage extreme weight loss are incredibly dangerous for people affected by eating disorders,’ says Tom Quinn, director of external affairs at Beat, an eating disorder charity.
‘These trends encourage a fixation on losing weight, which can motivate someone to engage in dangerous eating disorder behaviours like restricting or over-exercising. The pressure to lose weight can also trigger feelings of worthlessness and guilt, which can worsen harmful behaviours,’ says Quinn.
There are also the chemicals in rice to consider, adds Dr Merrifield. ‘The reason we wash rice before we eat it is to remove toxic arsenic which is present at a high level in rice grains,’ she says.
‘There is a real risk that people who consume large amounts of rice water could be consuming harmful levels of arsenic.’
The bottom line
Overall, there’s no evidence to support a positive impact of ‘rice-zempic’ on weight management, and the health professionals we contacted weren’t convinced either.
Dr Merrifield calls the diet ‘nonsense’, saying: ‘I wouldn’t even call this a diet. I would not recommend anyone drink this as a way to lose weight. It’s not healthy, it’s not sustainable, and I very much doubt it’s tasty.’
‘If you really want to lose weight and improve your health then please seek the support of qualified healthcare professionals or dieticians rather than wannabe social media sensations. I guarantee you’ll get better results and be ultimately healthier,’ she says.
Quinn adds: ‘If anyone is struggling with harmful online trends like “rice-zempic”, we’d encourage them to take a step back from social media, report this content and contact sources like Beat for support.’
Beat would urge anyone struggling with an eating disorder not to make any changes to their diet without speaking to their GP and care team, he adds.
If you’re worried about your own or someone else’s health, you can contact Beat, the UK’s eating disorder charity on 0808 801 0677 or beateatingdisorders.org.uk
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Louella is our food and drink writer, covering everything from how to host the perfect pasta party to the latest research on fermented foods and gut health. She’s worked in almost every part of the food and hospitality industry, from serving plates and pouring wine to recipe developing and cooking behind the scenes to create beautifully photographed food for magazines. Outside of the office, you can usually find Louella performing very badly in pub quizzes or shaking up a margarita or two.